Tofu, or bean curd as it is sometimes called, was invented in China between 200 and 900 AD. It is made from soymilk into a bland, protein-rich food that resembles a soft cheese. It has no particular flavor to speak of, but it has the remarkable quality of absorbing the flavors of what it is cooked in.
The greatest interest in tofu these days comes from the most recent news that tofu is good for you. It contains genistein, a compound some researchers think is a powerful cancer preventative. In vegetarian diets, tofu provides an almost instant protein boost, with eight grams packed into just four ounces. It also provides fiber, vitamins, minerals, including calcium, fatty acids and chemicals called phytoestrogens, which are believed to fight cancer and the difficult symptoms of PMS and menopause in women. And not for women only. The same estrogen compounds that benefit women may help men stave off prostate cancer.
Soy products can be high in fat, but it is important to remember that the fat is unsaturated and does not pose the dangers that saturated animal fats do. (They produce low-fat tofu now.) In fact, regular consumption of soy products seems to have a beneficial effect on cholesterol levels and the prevention of heart disease.
Tofu is quiet and unobtrusive in the meals that you cook, but say hello to a strong ally when it comes to your health.
Depending on the brand and variety, a three-ounce piece of tofu has between 50-118 calories and up to 150 milligrams of calcium -- the same amount as in a half-cup of milk.
Tofu comes in different consistencies: firm, medium and soft, and the firm tofu holds up best for most cooking.
Here's how not to buy it
It has been cited in many health publications that the tofu floating in the buckets of water we often see at markets show strong evidence of bacterial growth. Although cooking tofu for at least 10 minutes kills the bacteria, stay clear of that tofu and head for the packaged and sealed brands. When you remove it from the package, rinse it briefly, pat it dry with a clean towel and it is ready to use. Tofu will last opened in the refrigerator for about five days if you store it in a clean, covered container. After that, throw it away and buy some fresh. Another good thing about tofu is that it is very inexpensive.
Start your own nutritional revolution and say yes to tofu.
Keep in mind that tofu is no substitute for healthy eating. One cannot eat junk food all week and hope to recover good health by eating a tofu dish. Tofu fits best into an already healthy eating lifestyle. Uncomplicated and easy to prepare dishes with tofu will make incorporating it into your routine more of a pleasure than a task, while you also gain from the benefits of one of the healthiest foods on earth.
Broccoli and Tofu with Cashews
Serves 2-4
Olive oil
2-4 cloves of fresh garlic, peeled and chopped or cut in half
1 chopped red onion
About ¾-cup of roasted, unsalted cashew nuts
1 head of broccoli, washed and trimmed into florets
1 cake of cubed tofu, firm consistency
Salt, freshly ground pepper to taste
In a sauté pan, pour enough olive oil to coat the pan. Add the garlic, red onion, and cashews. Stir and simmer until cashews are toasted, about five minutes. Add the tofu. Stir together and cook for about five minutes. Add the broccoli, and salt and pepper to taste and stir. Cook for a few minutes only, until the broccoli turns bright green and crisp-tender. Serve.
Cabbage, Tofu, and Noodles
Serves 4
Olive oil to coat the pan
2 tablespoons of unsalted butter for taste (this is optional)
3-5 large fresh peeled garlic cloves, whole or cut in half
1 medium onion, chopped not too small
3-4 tablespoons of caraway seeds
1 small head of white cabbage, chopped
3-4 chopped carrots
1 cake of firm tofu, cubed
½-cup water or stock
½-cup pasta water
Salt, freshly ground pepper to taste
1 package of your favorite wide noodles or pasta
In a large pan, sauté garlic, onion and caraway seeds in the olive oil and butter. The butter is to add a richer flavor to this dish but you can omit it if you like. When the seeds are toasted in about five minutes, add the cabbage, carrots, tofu, water or stock and salt and pepper. Cover and cook at a low/medium simmer until cabbage is soft, and the carrots are tender, about 15-20 minutes. In the meantime, cook the noodles and just before draining them remove ½-cup of the water they have cooked in and place it into a bowl. When the cabbage and carrots are ready, uncover the pan and pour the pasta water into the cabbage and reduce at a high simmer for about three to five minutes.
Toss with the noodles and serve warm, not too hot.
Tofu with Couscous, Sweet Potatoes and Pumpkin Seeds
Serves 4
Olive oil
3-4 cloves of fresh peeled garlic, left whole or chopped
1 medium red onion, chopped
2 large peeled and chopped sweet potatoes
1 cake of firm tofu, cubed
½-cup shelled, unsalted pumpkin seeds
Salt, freshly ground pepper to taste
1 good handful of fresh Italian or wide leaf parsley, washed and chopped
In a large pan, sauté garlic, onion and sweet potatoes in olive oil, stirring and scraping the bottom of the pan frequently. When the potatoes are just about done, add the tofu and salt and pepper and cook for about five minutes. Add the pumpkin seeds and 1½ cups of water. Bring to a boil and add 1 cup of uncooked couscous. (I like the brand Tipiak Couscous). Most couscous directions say to remove from the heat and cover for five minutes. Add the parsley, toss and serve.
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