image Jan 14th, 2021

Food - Toss In Tofu How To Cook This Tasty Plant-Based Protein

Tofu use is on the rise, probably due to it being an easy and inexpensive way to add plant-based protein to your diet!

Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking. It originated in China.

One 3.5-ounce (100-gram) serving of tofu offers:

  • Protein: 8 grams
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Fat: 4 grams
  • Manganese: 31% of the RDI
  • Calcium: 20% of the RDI
  • Selenium: 14% of the RDI
  • Phosphorus: 12% of the RDI
  • Copper: 11% of the RDI
  • Magnesium: 9% of the RDI
  • Iron: 9% of the RDI
  • Zinc: 6% of the RDI

Research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. Two review studies found that men consuming higher amounts of soy, especially tofu, had a 32–51% lower risk of prostate cancer.

Source: https://www.healthline.com/nutrition/what-is-tofu

Quick Tips for Using Tofu:

  • Want to make healthy crispy tofu? Simply cut a pressed block of extra firm tofu into 1-inch cubes, toss it in 1-2 tbsp of cornstarch and bake at 425 degrees fahrenheit on a parchment lined baking sheet for 20-30 minutes, flipping halfway through. Dip or toss this tofu in your favourite sauce! (We recommend peanut butter, teriyaki, buffalo or BBQ sauce.)
  • Try substituting scrambled tofu for eggs! Just crumble up some medium firm or firm tofu into a heated frying pan (greased if you’d like), and sprinkle on some powdered turmeric and black salt (Kala Namak), mixing occasionally until warmed throughout.
  • Want to pack some protein into your smoothie? Add some silken or soft tofu to your favourite smoothie recipe!

Ready to give tofu a try? Here are three simple & healthy recipes from the dietician team at Health Stand Nutrition: