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Description: Derived from soy, tofu is a curd-like product made from curdling soy milk, then pressing it into a more solid block form. It is high in protein, B-vitamins and iron. Tofu has a sponge-like quality and is able to absorb and hold flavor very well. There are three types of tofu available: firm, soft and silken.

What to look for: 100% organically grown soy with no genetic modifications, no herbicides, pesticides, or chemical fertilizer.

Uses: Should be used sparingly. May be used as a meat alternative or in general cooking and baking.

Where to find: Health food stores and grocery stores.

Avoid: Use caution with all soy products, including tofu, as often the promotion of these foods is based on business and marketing, and not on actual health benefits or research.