Tofu or also known as bean curd, has been a part of Chinese cuisine for almost 2,000 years, dating back to the Han era. It has been around for generations and is a staple in most families' meals. Tofu is derived from condensed soy milk that is pressed into solid white blocks, similar to how cheese is formed. Nigari, a mineral-rich coagulant extracted from saltwater, is added to help the tofu firm up and keep its shape. Tofu is known to be nutrient-dense since it contains a lot of nutrients in a small number of calories, its nutritional value varies depending on the type of coagulant used in its production. Nigari-set tofu, for example, has somewhat more fat and potassium than calcium-set tofu, but less protein, fiber, and calcium.
While many people remain wary about it and question whether it is truly as good as it claims to be, Tofu is noted for its high protein content and the fact that it includes all of the essential amino acids. Lipids, carbohydrates and various vitamins and minerals are also present, in fact, one 3.5-ounce (100-gram) portion of firm, calcium-set tofu provides: 144 calories, 17 grams of protein, 3 grams of carbohydrates, 2-gram fiber, 9 grams of fat, 421mg Calcium, 18% of the Daily value for Vitamin A, 282mg Phosphorus, 2.25mg Iron, and 14% of the DV in zinc.
Tofu does not have a strong flavor because it is made from soy milk and it has a mild flavor, similar to that of beans. Furthermore, eating raw tofu has no distinct flavor and since it has a mild flavor, you should combine it with other spices to enhance the taste of tofu or use it as an additional ingredient in a dish. But If you wish to enhance the flavor of your tofu, try pressing it, because pushing the tofu causes it to firm up and take on a more stable structure and this will aid in the absorption of the tofu's spice or sauce. Further, squeezing the tofu will aid in the removal of the water contained within the tofu, as tofu is typically stored with water in the packaging. Taking off the water will help prevent oil spills while cooking.
Tofu also comes in a variety of shapes and sizes, and it's a great addition to stir-fries, smoothies, soups, sauces, and even desserts. And pork, chicken, beef, and shellfish can all be substituted with tofu in dishes. It also has compounds that appear to defend against diseases like heart disease, diabetes, and potentially cancer. This soy-based food may also benefit brain and bone health, among other things. As a result, tofu is a fantastic addition to a healthy diet.
NO I – Ayesa Gay A. Bejerano, RND
References:
What is Tofu? And is it healthy?
https://www.healthline.com/nutrition/what-is-tofu#nutrition
What does Tofu taste like?
https://www.lacademie.com/what-does-tofu-taste-like/
The ultimate guide to vegan meats and meats substitute
https://www.onegreenplanet.org/vegan-food/the-ultimate-guide-to-vegan-meats-and-meat-substitutes/
Tofu
