Have you tried tofu? Maybe you just heard or seen it as an ingredient in some vegan recipe, for example. But what are its benefits anyway? Why are more and more people adding it to their food?
Andréa Rahal, a nutritionist at the P4B clinic, explains that tofu is a food made from soy. It is highly nutritious and has the advantage of low calorie and very little fat.
The nutritionist explains that the tofu manufacturing process is similar to that of cheese. This is why it is commonly called "soy cheese".
Originally from China, tofu was discovered over 2,000 years ago. It is widely used in Japanese and Korean cuisine. In the West, the use of tofu is increasing steadily, reflecting the growing concern of people with healthy eating.
Benefits of Tofu Consumption
Many people include tofu in eye feeding on the health benefits it can provide, as well as being a versatile ingredient.
Read also: 100 Lactose Free Recipes for Healthy and Tasty Meals
Prevention of cardiovascular disease: Andrea explains that soy protein helps prevent cardiovascular disease by lowering blood cholesterol levels.
Functional properties: The nutritionist points out that soy protein is a nutrient with functional properties, according to Anvisa. Remember that foods or functional ingredients are those that offer beneficial health effects in addition to their basic nutritional functions.
Breast Cancer Protection: Andrea explains that some studies show an association between soy consumption and reduced risk of breast cancer because it is rich in phytoestrogens, substances similar to the female hormone.
Healthy cheese replacement: Tofu is a great choice to replace cheeses (for those who don't eat them and also for those who like to vary). Because it is a soybean derivative, according to Andrea, it has the same properties as legumes. In 100 g are 85% water, 7.5 g protein and 70 Kcal. That is, besides having few calories, it is an excellent source of protein. "In addition, tofu is rich in minerals like calcium, phosphorus and magnesium," says the nutritionist.
Antioxidant Properties: Due to the presence of isoflavones, tofu has anti-inflammatory and antioxidant action (thus helping to fight free radicals, which are responsible for premature aging and degenerative diseases such as osteoporosis).
Read also: 10 Ways to Consume More Probiotics
Versatility: It can be used in various types of recipes. Since it is virtually tasteless, natural spices can be added to the tofu, making various dishes pleasing to the taste.
How to consume tofu
Tofu can be eaten in a variety of ways and at every meal, according to Andrea. She highlights suggestions for preparations:
- Scrambled tofu;
- Grilled tofu with vegetables;
- Tofu skewer with tomatoes and zucchini;
- Tofu appetizer (diced with olive oil and natural herbs);
- Tofu paste (blending tofu with olive oil, salt and natural herbs), which can be used in sandwiches, and as an appetizer accompaniment.
"The only recommendation is to preferably eat the tofu made with organic soy," says Andrea.
24 recipes including tofu
Check out good recipes to tastefully include tofu in your daily diet!
1. Fried Tofu & Bok Choy: A different but very tasty vegetarian recipe. You can also substitute one ingredient or another to make it simpler to make.
2. Tofu and aviú dumpling: Aviú is a very small dry shrimp, which is great to spice up a fried tofu cookie. Those who do not like shrimp can use only parsley or chives.
3. Celery and tofu salad: Spiced tofu and celery form a delicious and healthy salad.
4. Baked carrot and tofu: A simple combination, a good tip for a midweek dinner.
5. Aguedashi doofu: This is basically a plate of pieces of fried tofu with katakurikô (potato starch), leaving a super crispy cone.
6. Tofu à bras: Vegetarian recipe, this is an adaptation of Cod to Brás, where cod is replaced by tofu.
7. Tofu and zucchini quiche: A simple, tasty and light recipe for vegetarians.
8. Tofu with Shrimp and Curry: This is a hot, satisfying dish that can be accompanied by white rice.
9Vegetable Tofu Cupcakes: Good tip even for those who haven't tried or don't like tofu very much. It is well seasoned and enriched with other ingredients, getting quite tasty!
10. Ground Beef Tofu: A different and tasty combination that will probably please even those who have never tofu.
11. Spinach and tofu dumplings: practical recipe, good tip for a healthy midweek dinner.
12. Penne with peas tofu cream: a good tip for those who do not eat meat but do not give up delicious dishes. Suggestion for a Sunday lunch, for example.
13. Stuffed pumpkin kebab: The kebab is made with kebab and pumpkin wheat and stuffed with tofu and fresh herbs. It's worth a try.
14. Tofu balls with carrot: super simple recipe that results in delicious snacks. But as they are fried, the tip is to eat in moderation.
15. Danofinho de tofu: simple recipe, sugar free and low in calories. Good tip to? Cheat? The urge to eat sweets.
16. Tofu mayonnaise: Very practical and healthy recipe, can be used whenever necessary to replace normal mayonnaise.
17. Breaded Tofu: Can be breaded with Panko (Japanese flour) or breadcrumbs. Because it is frying, it should be consumed in moderation.
18. Scrambled Tofu: A simple and tasty way to include tofu in your menu, using ingredients you usually have at home.
19. Spinach, broccoli and tofu dumpling: practical recipe with easily found ingredients. In addition, it is a healthy option, as the muffin is not fried but baked.
20. Creamy Mushroom Pie: Delicious pie, well stuffed but still healthy. The recipe uses tofu curd.
21. Banana Tofucake: How about replacing traditional cheesecake with a lighter option? In addition to tofu, the recipe includes bananas, oats, among other ingredients and there is more than one way to prepare it.
22. Tofu Cottage: A different and very simple preparation for consuming tofu on a daily basis. Olive oil, lemon, salt and green banana biomass are the other ingredients used.
23. Green tofu paste: Parsley, chives, olive oil, garlic and salt are the ingredients that will give the most flavor to tofu. It can even be the basis for countless other pasties: dried tomatoes, olives, basil etc.
24. Grilled Tofu with Onions and Leeks: Tofu should be cut into squares and marinated in seasoning before preparing. Practical and good recipe for everyday life!
You have seen that good tofu recipes abound! Use these and create your own dishes using creativity and preferably other healthy ingredients besides tofu!
TOFU | Easy steps to make TOFU | Tasty Tofu (March 2024)
- food
- 1,230
