Did you know that 1 piece of Tokwa is equivalent to 1 matchbox size of pork or chicken meat for only 5 pesos? Tokwa is made by extracting soy milk from soybeans and calcium sulfate is added to make it firm and compressed into small square shape sizes called Tokwa. This makes it a good source of protein and calcium for lactose intolerant individuals.
Tokwa is also considered a plant-based meat alternative that contains zero cholesterol and heart healthy fats such as unsaturated fatty acids. It also contains B vitamins, iron, calcium and zinc which can be used in place of milk or dairy. Oligosaccharides from soybeans may also serve as prebiotics or food for our good bacteria. Soy also contains isoflavones which acts as an antioxidant which may protect against the development of cancer, aid in improving hypertension and in lowering cholesterol levels.
Here are some of the tips on how you can add tokwa into your diet:
1. 1 matchbox size of pork or chicken is equivalent to 1 piece of Tokwa. If you want a direct substitution of pork or chicken with tokwa in your meal, remember this substitution. Since Tokwa is bland, you may need to add seasoning or sauce into your dish.
2. Eat around 3 pieces of Tokwa to meet at least half of your daily calcium needs. 1 piece of Tokwa (70g) provides 106 mg of Calcium. The recommended daily intake of calcium for Adult Filipino Males and Females (19-29 y.o.) is 750 mg per day which is equivalent to 2 glasses of milk. To substitute milk with Tokwa, you need to eat at least 3 pieces (240 g) of Tokwa to reach at least half of your daily calcium needs.
3. Eat Tokwa with a Vitamin C rich food such as Calamansi, Lemon or any Vitamin C rich fruit as dessert to maximize absorption of Iron and Calcium. Iron and Calcium absorption from plant sources are optimized when they are eaten together with a Vitamin C rich food.
4. Slice Tokwa into thinner slices to be cooked in dishes such Tofu Steak or to be fried and served with a soy sauce-vinegar dip.
5. Slice Tokwa into smaller dices which can be used in Vegan Style Sisig, toppings in Pansit, or in Vegetable dishes.
6. Slice tokwa into small cubes then deep fry to give it a firmer yet crispy texture which can be used in Menudo or Giniling dishes.
7. Mash or grind Tokwa to make burger patties or as a meat extender for siomai and embutido.
In general, Tokwa is a versatile budget-friendly ingredient which can be added to many dishes. However, Tokwa is not advisable for people with arthritis or gout as they are high in purine, which increases the level of uric acid in the blood, aggravating the symptoms of arthritis or gout.
References:
Food and Nutrition Research Institute, Department of Science and Technology (1997). The Philippine Food Composition Tables of 1997.
Food and Nutrition Research Institute, Department of Science and Technology (2018). Philippine Dietary Reference Intakes 2015.
Rizzo, G., & Baroni, L. (2018). Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients, 10(1), 43. https://doi.org/10.3390/nu10010043
