What to do with Tofu?
What to do with Tofu?
With the cost of living ever increasing, many are looking to substitute the once popular cost-effective bulk mince buy or chicken stir fry component in their family's meals – Tofu is a great substitute!
About Tofu
Tofu (also known as bean curd) is a curd made from soy beans. It originated thousands of years ago in China and is an important protein food in China, Japan and Korea. It's become more and more popular here in New Zealand, and is a great source of iron.
It is naturally low in energy (kcals), high in protein and low in salt
It is one of the few plant protein foods that is considered a ‘complete protein’ which means it has all the same essential amino acids as animal proteins
Tofu can be a great way to get extra calcium provided you buy a brand which uses a coagulant that includes calcium to set it. A 170g serving can have around 350g calcium in it! Which is a GREAT step in the right direction when as adults we need 1000mg a day and for us ladies, 1300mg a day post menopause. They do vary though so check the ingredients list and nutritional information panels.
Tofu comes in different types:
Firm: This is sold in blocks and can be cut into chunks and marinated, fried, stir-fried or baked.
Silken: This is a soft type of tofu which can be spooned and eaten as is, blended for use in desserts, or used instead of dairy products in recipes.
Fried: Pre-cooked tofu chunks can be found in Asian or regular supermarkets. Some of the flavoured versions are delicious and can be used as they are in salads or stir-fries.
What do I do with it?
Tofu gets a bad rap! It might have a very bland taste to start with, but it can carry flavours very well and works in a huge variety of dishes!
Marinate chunks of firm tofu in tasty marinades – sesame oil, sweet chilli, soy sauce and oyster sauce all work well and use in stir-fries.
Dip chunks of tofu into flour or cornflour, egg and breadcrumbs. Gently fry for a crispy addition to salads or serve with rice and salad.
Blend silken tofu with yoghurt and honey for a creamy dessert. It can also be used to make creamy salad dressings too!
How I love to cook Tofu:
There are many ways, but this is one of my favourites for savoury dishes with firm tofu.
Crumbling firm tofu rather than cutting it into cubes made way more of the water come out which I find makes it crisper! I use a paper towel to get the excess water out.
Corn flour adds the extra crispiness
Season and add dried herbs, sometimes I use seaweed flakes too for an iodine boost.
Check out my video here on how I do this.
Here are some tofu recipe ideas to try:
Lemon pepper Tofu
Find more tofu recipes on www.healthyfood.com
