Why is tofu the best choice?

Tofu, or as we may know, ‘bean curd’ and ‘soybean curd’ is common in a vegetarian kitchen. Being a suitable replacement for meat, tofu was presumed to be invented in China, over 2000 years ago, has a high calorie-containing edible. There is three theory around the discovery of Tofu; one of which ties tofu to the Han dynasty ruler, Liu An.

However, there is contention about this theory since tofu apparently featured in Chinese cuisine ever since the 2nd century BC.  The second theory says that tofu was an accidental discovery, wherein a slurry of boiled soybeans happened to come in contact with seawater, then considered impure, which

led to its coagulation and into the jelly-like substance that is tofu.

The last theory says that the Chinese people learned the art of curdling soy milk by emulating the process of curdling milk from the Mongolians.

What is actually Tofu?

Firstly, tofu is devoid of any animal protein, having a high protein content, hardly any calories and high mineral content, including, Iron.

How is tofu, as a texture?

I use mostly two kinds of tofu: silken or soft tofu and firm tofu in my kitchen in savory and sweet dishes also.
Silken tofu is higher in moisture content. This happens because it is allowed to clot in its own packaging; therefore, it retains its moisture this way. The other type of tofu, the firm one, is drained of its moisture before packaging. The place it between some wooden blocks, to squeeze the water out of it after a while. `as the color, it can have a light shade of red or white, depending on the coagulant used.

What does Tofu taste like?

Tofu has almost no taste, even if processed using enzymes, and because absorbs the flavor of vegetables and the spices it is cooked alongside, makes it very easy to use for cooking/grilling.

What about the health benefits?

First of all, it is the basic food for almost every vegetarian kitchen because it has no high calories, and the high protein content balances the increased intake of animal protein which is also inclusive of fatty acids.

Regarding the ingredients, around 5.3% in Silken tofu and 10.7% in Firm tofu is made of protein, having only 5% and 2% fat., being also a great source of iron, omega-3 fatty acids, and calcium. It is recommended in reducing the level of bad cholesterol in our blood as well as contain the triglyceride concentrations. It does not, however, increase levels of good cholesterol.

Adult males need 56 grams of protein a day, and adult females need 46 grams. In traditional dieting, protein comes from meats. In a vegetarian lifestyle, that isn’t the case, which means finding protein-rich foods is more important.

How to use Tofu in your Recipes?

Tofu is an option that many vegetarians turn to because it is rich in protein, having over 10 grams of protein per serving and also can be used by lactose intolerant people. The problem is, you may not know how to cook tofu and make it something edible in your daily vegetarian diet.

Some quick and easy healthy recipes can include in making delicious rolls, sandwiches, salads, and even soups.

You can put some fresh tofu in your morning smoothie with greens and superfoods for az energy boosting start of the day.

Try These Easy Tofu Recipes

Here are a few easy tofu recipes that may fit into your lifestyle and be a suitable alternative to other proteins you are used to.

Buffalo Tofu and Garlic Yogurt Sauce

One of the easiest tofu recipes you can make is the buffalo tofu and garlic yogurt dipping sauce. In fact, the dipping sauce is the hardest part of this recipe. All you need is firm tofu, buffalo wing sauce, plain unsweetened yogurt or plain greek yogurt, garlic salt, and feta. Cut up the tofu into small bite size pieces. Toss in buffalo sauce and place in the oven. You can also bake the tofu first then toss in the sauce. Mix the yogurt, garlic salt, and feta in a bowl. That really is all there is to it!

Grilled Mock Chicken Salad

A common meal that so many people grab for lunch is a grilled chicken salad. You can have this same salad as a vegetarian. Grab a block of firm tofu and slice the tofu thin. Place on a grill and cook for at least five minutes. Season the sliced tofu with a vegan-friendly sauce and then lay the slices on your salad. Boost the salad with different green leafy vegetables and other sliced vegetables. You can even add avocado as a vegetable or as a creamy dressing.

Lettuce Wraps

Lettuce wraps generally have a form of shredded of crumbled meat. You can do this with tofu. Use semi-hard or soft tofu and grill it on the stove top like you would cook a hamburger. Add Mexican seasoning and cook down the seasoning until the tofu has absorbed it. Crumble it and mix it with your lettuce wrap mix and wrap it up.

Remember, when you start using tofu in your daily diet, you should focus on the type of tofu you are buying. There are several options like firm tofu and soft. You need to make sure you are buying the right tofu for the recipe, and most recipes will tell you what is required.

A quick rule is that firm tofu is ideal for things like soups or meat replacement while soft is ideal for spreads and softer cream cheese consistency recipes.

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Till next time, keep it simple, healthy and delicious!

With love and respect,

Tunde