Many people are concerned about Tofu getting enough protein in their diet but don’t unavoidably want to eat more meat. Intake of more tofu is one way to add healthy plant protein to your regular diet.
What is Tofu?
Tofu is a soy-based food made from soybeans, water, and a class of fixings called coagulants that hold the two together. Tofu originated in China but is now eaten all over the world. It comes in different varieties that vary in firmness and can be eaten in various ways, including baked, grilled, sautéed, and steamed.
What is the nutritional value of Tofu?
Tofu is rich in protein, calcium, Mn, copper, and selenium. However, the amount of nutrients, vitamins, and minerals in a given amount of will vary depending on the brand and firmness you choose. Tofu is also comparatively low in calories compared to other protein sources. While it has more fat than other foods, most fats are polyunsaturated, which is heart-healthy.
Are there any health anxieties associated with eating tofu? The safety of soy has been the subject of intense debate in the nutrition community for many years, as animal studies have shown that it may be associated with an increased risk of certain types of cancer. This was thought to be because certain compounds in soy products may similarly act in the body to estrogen (some cancer cells require estrogen to grow).
However, human studies have not shown the same results. There is currently no evidence linking serious health problems to eating.
People with allergies to soy should not eat, as they may have an allergic response. Otherwise, is generally measured as safe for most adults.
Types of Tofu
There are four types of commonly found in supermarkets:
Silken tofu: This is the softest form and is typically used in soft dishes.
Medium: Firmer than smooth but still lenient; medium is best used in dishes without holding its shape.
Firm: Secure (and extra firm) is sold in solid blocks. This type of retains its shape even when cut. It can be used in a wide variety of recipes and preparations.
Extra Firm: The firmer form of is even more multipurpose than firm, as it can withstand boiling and grilling while maintaining its shape. It also absorbs more flavour from marinades than other types of tofu.
Delicious Tofu Recipes
So, how do you cook tofu? You have more options than you might imagine. can be used in all sorts of recipes, including:
- stir-fry
- roast
- smoothie
salads (garnish your salad with fried to differentiate it from fried chicken, canned tuna, or steamed salmon)
soups (cut some firm or very firm into cubes and add it to a simmering pot with your favourite soup).
Before cooking, you squeeze the excess water out of firm or very firm. To do this, remove the block of from the package, wrap it in a clean towel, place it between two plates, and put something heavy on top. Let it sit for several hours, then drain off the excess liquid.
You can marinate before cooking it for extra flavour. Use dry or wet fixings and let the absorb the marinade for a few hours. Or skip the marinade and add the sauce to the as it cooks.
You can bake in the oven, pan-fry, deep, wok, or roast it. Experiment with different cooking methods until you find your favourite way to enjoy tofu.