Getting Creative With Healthy Tofu

Sam Choy
By Sam Choy
Wednesday - October 29, 2008
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This week Paul and Misa Uyehara from Aloha Tofu visit us on the show to cook three delicious, easy and healthy dishes.

This show aired originally in February 2008.


Note: Shira-ae is a traditional Japanese dish that normally uses a mortar and pestle-type of bowl that has ridges to help in the mixing process. Because not everyone will have this type of bowl, this recipe utilizes a Ziploc bag instead.

* 1/2 block Aloha Firm Tofu, drained well
* 1/2 block Aloha Soft Tofu, drained well
* 2 tablespoons white sesame seeds
* 2 tablespoons sugar
* 2 tablespoons dashi powder
* 2 tablespoons sake
* 4 tablespoons shoyu
* salt, to taste

Suggested Vegetables:
* broccoli, chopped
* carrots, chopped
* spinach, boiled and well-drained, chopped
* cabbage, boiled and well-drained, chopped
* mushrooms, boiled and well-drained, chopped
* konnyaku (Japanese jelly-like health food made from the konnyaku potatoes), thinly sliced

Add tofu, sesame seeds, sugar, dashi powder, sake, shoyu and salt into Ziploc bag and seal closed.

Crush all ingredients into bag with hands (lomi lomi) until all ingredients are incorporated into a paste-like sauce.

Cut one corner of the bag and squeeze over selected vegetables.

Mix vegetables with sauce and serve.


* 1 package Aloha Natto, finely chopped with a knife
* 1/2 pound spaghetti
* 2 pieces umeboshi (big, fat, soft-type pickled plums), remove seeds
* 1/2 cup green onions (bottom portion, white part) finely chopped
* 1 tablespoon dashi powder, mixed with one cup of warm water
* 2 tablespoons shoyu
* salt and pepper, to taste
* salad oil, for frying Suggested Garnishes:
* Ume paste
(crushed umeboshi after removing the seeds)
* green onions, finely chopped (top portion, green part)
* nori, finely chopped

Boil spaghetti al dente, remove from water, drain and set aside.

In a frying pan, set to high heat and add salad oil. Add green onions (white part) and quickly fry. Add spaghetti and fry with green onions. Add salt and pepper to taste. Add dashi water to hot frying pan. Mixing constantly until water evaporates. After most of the water has evaporated, add shoyu, natto and ume paste and continue to fry. Remove from heat garnish with green onions, chopped nori and serve. Enjoy!


* 1 1/2 cups white rice
* 1 1/2 cups mochi rice
* 1/2 cup white sesame seeds
* 1/2 pound soybeans (optional)
* soybeans can be purchased at Japanese food stores already packaged in water. For Seasoning:
* 3 tablespoons sesame seed oil
* 3 tablespoons shoyu
* 3 tablespoons sake
* 3 tablespoons mirin
* 1 tablespoon dashi powder
* 1 teaspoon salt

After washing and draining white rice, place white rice, mochi rice, sesame seeds and soybeans into rice cooker. Add seasoning ingredients into cup used to measure rice and top off with water. Pour into rice cooker. Add two more cups of water (using rice measuring cup) into rice cooker. Cover and cook.

(Watch “Sam Choy’s Kitchen” Saturdays at 6:30 p.m. on KHNL News 8.)

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