Thursday, January 29, 2009

Making Your Food Dollars Go Farther... without compromising your health

This week, we're beginning a series of healthy, good-tasting, easy, and inexpensive recipes that use ingredients that you can find at Mountain People's Co-op; many use ingredients that are grown or produced within our local region.

These recipes have been trial-run by Co-op member Julie Z. and taste-tested by her family of 4. Julie has gone a step farther and calculated the cost of each recipe, whole and per-serving, when the ingredients are purchased at the Co-op.


Baked Tofu
2 Tablespoons soy sauce (or tamari or shoyu)
1 minced clove garlic or 1/4 teaspoon garlic powder
1 teaspoon minced fresh ginger (optional)
1 teaspoon vegetable oil
1 16-oz. package drained tofu, firm or extra firm
(use WV-made Spring Creek tofu for a local flavor!)

1. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.

2. Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.

3. While tofu is draining, combine soy sauce, garlic, ginger and vegetable oil in a small bowl.

4. Slice tofu into 1/2 inch thick slices. Place tofu slices on foil lined baking sheet.

5. Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.

6. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup or salad.

Per Recipe: $ 2.13
Per Serving: $ 0.53

"I made this last week and it was quite yummy!"
-Julie Z., frugal mom

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