What is tofu?
Appeared in China more than 2000 years ago, tofu is a paste made from yellow soybeans, water, and a coagulant. Etymologically, TO means “bean” and FU “to take in mass”.
Tofu has a neutral taste. It absorbs the aromas of the ingredients with which it is cooked, which is why the tofu offers you a multitude of possibilities of dishes, from the entry to the dessert. It can be prepared in various forms: diced in salads (marinated in balsamic vinegar for example), seared, sliced, crumbled or mixed to have a creamy texture for sauces or mousses.
Varieties of tofu
There are many varieties of tofu. The two main ones are:
– the silky tofu (the one found in the miso soup served in Japanese restaurants). This tofu comes from Japan and is mainly eaten in soups.
– Fluffy tofu is native to China. This is the tofu made and sold by Tofu Hong. This tofu firmer than silky tofu is particularly suitable for cooking. It can be fried or returned to the pan and the special feature of absorbing the flavors of the food with which it is cooked. It goes very well with marinades.
The virtues of tofu
Tofu is a protein source that is low in saturated fatty acids and above all, it does not contain cholesterol.
Therefore, tofu is highly recommended for preventing cardiovascular disease as well as cancer.
Also, it’s iron intake is important and its calcium content helps prevent osteoporosis.
Tofu is also a natural ally of menopause because of its content in phytoestrogens which are plant-based hormones. Its consumption reduces the frequency and severity of menopausal symptoms (hot flashes).
How to cook tofu? How to cook tofu in a pan?
Cooking tofu helps ensure adequate protein intake. Still, need to prepare it. Be sure to rinse the firm tofu and then mop up the excess water by wrapping it in the absorbent paper that you press. To cook in the pan, you can detail in big dice and brown them a few minutes on each side in olive oil. For a crispier side, you can bread tofu dices in cornstarch before searing them.
How to marinate tofu?
Here are two recipes of marinades with tofu:
1. Soy sauce: cut 300 g tofu in large dice and place in a deep dish. Prepare a marinade with 4 tablespoons of soy, a tablespoon of sesame oil and a lemon juice, then a sprig of thyme. Pour the marinade over the tofu, cover with stretch film and reserve an hour in the fridge.
2. Curry: make a marinade with minced shallot, 2 teaspoons of mustard and as much soy sauce and finally 1 teaspoon of curry. Cut 125 g of firm tofu into large cubes and pour over the marinade. Mix well and film. Let stand 2 hours. Then brown the tofu and marinade in a frying pan with a teaspoonful of oil.
Tofu only as a meat substitute? No. Tofu can and is much more.
Here are some facts you should know about tofu:
Tofu is good for losing weight because it is healthy and low in calories
Nutritional value per 100g
- Protein: 8.0g
of which sugar: 0.0g
Dietary fiber: 0.2g
Calories: 76kcal / 318 KJ
Contains no cholesterol
Soy products such as tofu also help reduce LDL cholesterol in the body. Too much LDL cholesterol leads to vascular calcification (atherosclerosis). Atherosclerosis is the accumulation of harmful LDL cholesterol in the arterial walls of the arteries, which develop into deposits (plaques) and narrow the arteries. Very narrow or completely closed blood vessels that supply the heart with oxygen can cause a heart attack or stroke.
An important source of protein, especially for vegetarians and vegans
For humans, soy proteins are more useful than most other plant proteins and contain all the essential amino acids.
Tofu is made from soy quark.
Tofu is made from soybeans that are coagulated to produce soy curd cheese. The quark is then drained and pressed to the white tofu blocks. Tofu production is somewhat similar to cheese making
During menopause, you should eat tofu
During menopause, women’s natural estrogen production decreases, and symptoms of estrogen deficiency can cause symptoms such as hot flashes, night sweats, dizziness, irritability, anxiety, restlessness, and depression. Because phytoestrogens are contained in tofu and they act as weak estrogen, they can balance the estrogen deficiency states and alleviate the symptoms.
Tofu is not the same as tofu
Depending on the production method and consistency, different types of tofu can be distinguished. The soft tofu is called silk tofu and is often used for sweets. The festivals are available in different varieties. Tofu can be grilled, fried, pickled or fried, even it tastes good.
The tofu was discovered by accident
No one knows exactly what the origin of tofu is. Legend has it that tofu was accidentally discovered when a mash of soybeans was mixed with sea salt. The salt had caused the soybeans to clot, resulting in a tofu-like gel, which later led to the invention of tofu.