Use brown rice or other whole grains like barley, quinoa, kasha, etc. instead of white rice and try whole grain pastas like spelt or whole wheat. There are so many different types of whole grains, and each offers a unique texture and nutrient profile. Once you start experimenting, you'll be amazed at how much you can do with one or a combination of grains. Tofu, also called bean curd, is made of soybeans that are washed, soaked, ground and boiled into soymilk. Regular tofu is made much like cheese.
Silken tofu is made a little differently, with unstrained soymilk mixed with a natural coagulant.
Silken tofu has a higher water content, so it is softer and smoother than regular tofu. Tofu is also beneficial in protecting the body from cancer cells and is rich in natural estrogen, thus lowers the incidence of menopausal symptoms in women. Many people do have an aversion to tofu, but they are really missing out on a great food. If you are one of these people, give it a chance. It can be prepared in so many ways, it is hard to believe that there isn't at least one way to suit each person.