Catherine Ko, MS, RD, CDE If nutrition and health are of interest to you, chances are good you have heard about Tofu. Tofu is a plant-based protein source that is derived from soybeans. It is considered to be the curd from the bean and an analogy to picture in your mind is that tofu is the “cheese” you get from the soy milk. Companies like Impossible and Beyond Burger have brought global attention to plant-based protein and Tofu is considered to be one of the “godfathers” of this movement.
Just like many plant-based protein sources, Tofu provides numerous benefits to your overall health. Some of these include :
- Lowering Cholesterol
- Helps with weight loss
- Providing a great source of : Iron, Calcium & Magnesium
- Helping maintain a healthy heart
- Menopause Hormone Balance
- A great Isoflavone source that helps reduce the prostate gland in men
- Improving body muscle strength
- Is known to be a great tool in maintaining good bone health
The nutritional value of soybeans is so enormous that there is an entire field of medical research dedicated to its proteins. Many years ago, there were lingering questions about soy protein’s weak resemblance to the female hormone, estrogen. This raised growing concerns about soy intake versus breast cancer. While originally a concern, the scientists at the Mayo Clinic were able to definitively debunk this myth and provide factual context to the benefits of soybeans and Tofu.
During nutrition consultations, I have a discussion with my patients about Tofu and Soy products, in general. Typical responses range from : “What is that?” to “it looks like plaster” to “Yeah, I love it from Panda Express, but have no clue how to make it.”
As someone that grew up loving Tofu, I can’t shout it loud enough that you should eat it more often. There are so many simple dishes that can be made in minutes that will improve your overall health and provide new, exciting recipes to your cooking repertoire. Some of these dishes are so simple that you don’t even need a stove top to prepare them.
TOFU 101
Tofu comes in many shapes and varieties. The most helpful way to determine what type of Tofu is right for you would be in its firmness level. Typically, Tofu can be purchased in Silk, Soft, Medium or Firm. If you are a beginner, I recommend starting off with a firm Tofu. When purchasing Tofu, please keep in mind that this will be the main source of protein for your meal, so the best way to utilize it for managing your weight would be to simply replace any meat, chicken or fish dishes with this Tofu option.
MICROWAVE TOFU & CHEESE
Ingredients : Soft Tofu, any slices of Cheese
- Cut a block of Soft Tofu into ⅛ strips or smaller cubes. This will help distribute the heat evenly and make it smooth and delicious.
- Carefully place your cheese over each Tofu cube/strip.
- Cover your container and microwave the Tofu magic for 1 to 2 minutes, until the cheese has melted.
Bonus Options : Pepper, Seaweed Sprinkles, Sesame Seeds, Tomato, Masago, Soy Sauce, Hot Sauce are all popular ingredients that will give this dish some kick.
