What is tofu?
Tofu is a super-popular protein source for vegans, vegetarians and anyone else who is looking to reduce their meat intake. It’s simply a type of food that’s made from soybeans. There are many different types of tofu, depending on how it’s processed which range from silken (soft) to extra firm. Different recipes will call for different levels of tofu firmness.
Tofu has long been a staple of many Asian dishes; however, it has gained popularity in the western world as people increasingly look for meat alternatives.
Where did tofu originate?
Tofu originated in China and has become increasingly popular in the western world over the years as more people choose to go vegan or vegetarian.
Ways to enjoy tofu
Tofu can be enjoyed in many different ways. It’s a very versatile food, after all!
Grill it: One of the most common, and healthiest, ways to enjoy tofu is to simply marinate and grill it. This cooking method helps the tofu retain its nutrients while giving it a delicious flavor.
Bake it: Another common way to enjoy tofu is by cooking with vegetables. This is a common cooking method when it comes to ‘one-sheet bakes’. Simply add the tofu to a baking sheet with vegetables of your choice!
Eat it raw: Tofu can actually be eaten raw. Raw tofu is a somewhat common ingredient in salads. Most people who enjoy raw tofu do so because it’s a quick, efficient way to consume protein.
Make dairy-free desserts with it: Tofu is also commonly used in in dairy-free desserts because of its smooth texture – it can be used to make any creamy dessert like pudding or cheesecake.
Use it as a meat substitute: Tofu has a similar texture to ground beef, which makes it a great replacement for meat in recipes like burgers and tacos.
Is tofu good for your health?
Tofu is a healthy option if you’re looking for a food that’s high in protein and low in fat. Because tofu is made from soybeans, it’s also a very good source of iron, calcium and omega-3 fatty acids.
Tofu has been linked to lowering cholesterol and blood pressure. It may even help prevent certain types of cancer (such as breast cancer and prostate cancer). Tofu may also help improve bone heath and reduce the risk of osteoporosis.
It’s probably fairly obvious that tofu is a healthy food choice. However, always be sure to check the packaging to ensure your tofu is non-GMO and free of other unnecessary additives.
Ways to cook tofu
Tofu is a very versatile ingredient that can be cooked in many different ways. Let’s take a quick look at some of my personal favorite way to cook tofu:
- Tofu scramble: Tofu scrambles are a great breakfast or brunch option. You can make a tofu scramble simply by scrambling tofu in a pan on the stovetop along with your favorite veggies. Top it off with a seasoning, such as paprika or garlic powder, for some extra flavor.
- Stir-fry: Stir-fry’s are always ideal when you need a quick, easy and healthy meal. Tofu can be stir-fried with your favorite veggies and sauce. I recommend hoisin or teriyaki sauce!
- Baked tofu: Baking tofu is a great way to make an easy meal. All you have to do is slice the tofu into cubes or triangles, place it on a baking sheet with your favorite veggies and let it cook.
- Soup: Another easy way to enjoy tofu is to add it to soup. Tofu will add a creamy protein element to any soup you make.
What does tofu taste like?
Generally speaking, tofu has a fairly neutral taste. This means that tofu will take on the flavor of the dish that it’s cooked in. It’s not ideal to cook tofu by itself – it’ll seem somewhat bland. When cooking tofu, it’s best to use it in savory or sweet dishes or to add flavor with herbs and spices.
How to press tofu
Pressing tofu is a fairly simple process that removes the moisture from the tofu. It’s done to create a firmer, more textured tofu to use in grilling or baking. To press tofu, you just need a block of tofu and paper towels. Here’s how to press tofu:
1. Line a plate or cutting board with a few sheets of paper towels, then place the block of tofu on top.
2. Place a plate or cutting board on top of the tofu, then add some weight or top of it by placing a pot or pan on it.
3. Let the tofu press for at least 30 minutes and up to an hour, if you have the time to spare.
4. Remove the pot or pan from the top and drain the excess water. Your tofu is pressed and ready to cook with!
Is tofu good for weight loss?
Tofu is a very good option when it comes to weight loss because it will help you cut down on your calorie and fat intake. Because tofu is high in protein, it’s also a good choice to add to your diet when you’re trying to lose weight.
What are good tofu alternatives?
If you’re not convinced tofu is the right option for you, then you’ll be glad to know there are some alternatives out there. One of them are sure to better fit your needs. Here are a few of my favorite tofu alternatives:
Tempeh: Tempah has a firm and chewy texture. It’s made from fermented soybeans and is commonly used in stir-fries and curries. Like tofu, tempeh takes on the flavor of the other ingredients it’s cooked with. So, be sure to add a lot of flavorful foods and/or seasoning.
Bean curd: Bean curd is also commonly referred to as tofu skin, because it’s made from the skin that forms on the top of boiling soy milk. Bean curd has a chewy texture.
Lupin tofu: Lupin tofu is made from lupin beans. Lupin beans are a great source of protein and fiber. Lupin tofu doesn’t have any soy taste but is still a good source of protein with a slightly firmer texture.
Is tofu good for your skin?
Tofu can help improve your skin! This is attributed to the high amount of protein in tofu along with the essential amino acids it contains – both of which are necessary for healthy skin.
Protein and amino acids can help improve your skin’s elasticity and moisture levels. This helps to reduce wrinkles and calm inflammatory skin conditions like acne.
Vegan recipes that use tofu
Tofu Scramble Recipe: 20 grams of protein per serving AND only 200 calories? It doesn’t get better than that.
Tofu Wraps Recipe: A healthy, delicious protein-packed lunch option that takes just 30 minutes to make.
BBQ Tofu Bowls Recipe: These tofu bowls are great for meal prepping lunch or dinner.
