You knew there would come a timewhen we would need to have a chat about tofu.

Tofu is healthy eating, right? How much chicken breast can you eat, without going crazy? How many grams of protein do you need to eat to get those big arms – especially you gym bunnies with the tight abs? Most gay men are not a big fan of eating tuna (a talk for another week) and meat should be eaten sparingly for those needing to watch their cholesterol.

Tofu is made out of soy protein and research on it has shown that regular intake can help lower total cholesterol levels by as much as 30 percent, lower LDL (bad cholesterol) by as much as 35 to 40 percent, lower triglyceride levels, reduce the tendency of platelets to form blood clots and possibly even raise levels of HDL (good cholesterol). And if you increase your fiber intake, you just might be able to get off Lipitor.

Tofu is made by grinding cooked soybeans to produce milk. The milk is then solidified with a mineral called calcium sulphate. The result is tofu. Tofu is naturally bland and is therefore an ideal additive to both sweet and savory dishes. The best thing about tofu, besides its nutritional value, is the way it carries other flavors. There are two basic types of tofu: silken and firm. Silken tofu is soft and can be used as an ideal additive for dressings, sauces and in diary free ice cream or cheesecake. Firm tofu, on the other hand, comes in a more solid form and can be stir-fried, grilled, scrambled, pickled, smoked, baked or barbecued. If you freeze the tofu and then thaw it, it will have a firmer consistency comparable to chicken. I buy a high-protein extra firm tofu at Trader Joes. At home, I soak it in soy sauce, slice it into steaks and grill it.

If you have had a bad experience with cooking tofu, give this recipe a shot. With all this goodness and no hidden evils, Dr. Oz featured this recipe, from eatingwell.com, on realage.com, last week. This recipe includes frying the tofu in a yummy sesame and ginger flavor sauce. It is also inexpensive to make and is the perfect lunch salad to bring to work. Don’t forget to keep the dressing separate until you decide to eat the salad. No one wants a soggy salad. Serve the salad with crunchy breadsticks and a tall glass of iced jasmine tea.

Preparation time: 25 minutes

Serves: 4

Level: Easy

Ingredients

1 large cucumber, chopped

Directions

Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl. Place the tofu and 2 tablespoons of the dressing into a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat. Toss in the greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Nutrition value per serving

Calories 237; Carbohydrates 16g; Total Fat 16g; (Sat. Fat 2g, Mono. Fat 8g);

Protein 11g; Cholesterol 0mg; Dietary Fiber 5g; Potassium 749mg; Sodium 454mg.

Daily nutritional value: vitamin A (180 percent), Folate (41 percent), vitamin C (38 percent), Calcium (29 percent).

Meets these guidelines: low calorie, low carb., high fiber, low sat. fat, low sodium, high potassium, high calcium, heart healthy, diabetes appropriate, healthy weight

Tip: The dressing will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.