Tofu: health benefits, preparing, and cooking
Tofu: health benefits, preparing, and cooking
Want to try tofu but not sure how to cook it? Don’t worry, we were the same when we first cooked it! Check out our easy tips below.
What is tofu & is it safe?
Tofu is processed soybean curd. If that sounds weird, it’s not that different than cheese. A few years ago, early animal studies created some bad publicity for soy foods by claiming the oestrogen-like compounds found in soy may raise the risk of hormone related cancers. Other rumours declared that men who ate soy foods would develop boobs..
After the dust settled, what we know now from stronger human studies and a consistent body of research is that soy foods are safe for those diagnosed with cancer AND those without and it will NOT cause man boobs. Tofu actually has come pretty amazing health benefits, and are a great plant based protein to enjoy.
Health benefits
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese. Talk about an all-in-one food!
Purchasing:
Tofu is usually found in the chilled section of the supermarket by the pre-made falafel and burger patties, dips, and fresh pasta. Firm tofu is commonly used for baking and frying, and silken tofu can be added to smoothies and sauces.
Preparing:
Place the block of tofu on a chopping board
Use two paper towels to push down on the tofu block with pressure to drain the water from the tofu
Flip the block over and repeat with two fresh paper towels
Once excess water is removed, cut tofu into cubes
You can then either fry straight in the fry pan on a medium-high heat and oil. Cook for ~4-5min on each side until crispy brown. Add to a stir fry, salad, or use in rice paper rolls. Check out our Teriyaki tofu bowl recipe here
Or you can place the cubes on a lined oven tray and bake for ~15min until crispy brown
You can also leave tofu in a marinade of ginger, garlic, 1/4 cup soy sauce, and 2Tbsp sweet chilli for at least 15min prior to cooking