Tofu as a healthful meat substitute helps nourish the body in many ways. However, there are people who are averse to eating tofu as a replacement for meat due to the peculiar bland taste that tofu has. Nevertheless, there are great tofu recipes that don’t taste like tofu, as you will see below.
The body can benefit a lot from eating this vegetable-based protein. Consumed regularly, tofu can help lower bad cholesterol, lower the risk of getting cancer, and alleviates the symptoms associated with menopause. It is also an essential source of calcium and vitamin E. Tofu, more popularly known as bean curd, contains all the 8 essential amino acids the body needs. It also assists significantly in lowering the risk of atherosclerosis, hypertension and cardiovascular diseases.
Soy-based products are also said to contain isoflavones, which scavenge free radicals; thus, prevents premature aging. Moreover, some studies also show that soy-based products like soy milk, tofu, soy sauce, soy cheese, tempeh, miso and others, can prevent breast cancer, osteoporosis, and cardiovascular diseases. Tofu is also said to contain Omega 3, a fatty acid found in fish, where 4 ounces of tofu can provide 14% of the RDA.
Before cooking any kind of tofu, make sure that you are buying the fresh ones. The way to know it is by smelling. There should be no smell of sourness found in the tofu.
There are three main types of tofu: firm, soft and silken. Depending on the type of dish you are cooking, you have the option to choose which one to use.
Take a look at these recipes and try them out yourself:
1) The Best Marinated and Baked Tofu Recipe:
Preheat oven to 400 degrees. Slice tofu to your preferred size and mix all ingredients together except for the tofu. Lay out the tofu slices on a cookie sheet on a tray, then sprinkle pepper over them. Bake in oven for 20 minutes. Baste with marinade halfway through, then continue baking.
2) Tofu Broccoli Salad
Cut the broccoli up into florets. Steam for 2 – 3 minutes or until broccoli becomes soft but it still retains its deep green color. Rinse to stop cooking. Wrap the tofu in cotton or cheese cloth, then crumble it. Place the tofu and broccoli in a shallow bowl. Add in the seasonings – sesame seeds, soy sauce, sesame oil and garlic. You can taste and season with additional salt if necessary.
3) Warm Tofu with Spicy Garlic Soy Sesame Sauce
Place fresh tofu in a pan with just enough water to cover it. Simmer for about 5 minutes just to warm it through. While doing this, you can prepare the spicy garlic sauce. Combine 1 clove garlic, 1 chopped scallion, 2 teaspoons of sesame seeds, 2 tablespoons low sodium, gluten free soy sauce, 2 teaspoons sesame oil, 1 teaspoon Korean red pepper flakes, and ½ teaspoon organic sugar in a bowl. To serve, lift the tofu from the saucepan and pat dry with paper towels. Put on the serving dish and spoon the spicy garlic sauce on top.
4) Savoury Sesame-Tofu cakes
This one is pretty much like creating meatballs, except that you’re using tofu. Remove excess liquid from the tofu. In a large bowl, mix one egg, one grated carrot, 3 tablespoons of fresh coriander, 2 tablespoons of fresh hoisin, 2 teaspoons of sesame oil, 2 teaspoons chili garlic sauce, and ¼ teaspoon salt. Crumble the tofu and add to the egg mixture.
Mash everything together with a fork or your hands until everything is thoroughly mixed. Scoop out 1 tablespoon of the mixture, flatten, then put on a cookie sheet. Keep doing this until the mixture has been laid out. Coat each side of the tofu cake with flour then fry. Don’t overcrowd the pan while frying. Prepare a dip made with ¼ cup vinegar, 2 tablespoons hoisin and 2 tablespoons chili-garlic sauce. Serve the tofu cakes with the dip while warm.
5) Honey Ginger Tofu
Pat dry one tofu block with paper towels. Cut them into 2 squares, then lengthwise, forming 4 pieces, then diagonally, making 8 triangles. Mix together 2 tablespoons soy sauce, 1 tablespoon honey, 2 teaspoons ginger, and 1 teaspoon canola oil. Add in tofu and coat each triangle with the honey ginger mixture. Marinate for 15 minutes. Next, heat a pan over medium heat. Fry each tofu slice until golden brown. Serve with quinoa and pilaf.
It’s easy to find tofu recipes if you really like to make a significant change to your diet. For similar info on tofu recipes and other healthy options, visit MmMGlawBlog.com today.
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