What to do with...Tofu

Crispy Chilli Tofu Ramen

Firstly, what is it?

At its core, tofu is a simple creation: soybeans transformed into a creamy, versatile block of protein. Imagine making cheese, but with soy milk instead of cow's milk. The process involves coagulating soy milk and pressing the resulting curds, much like cheesemaking. This simple process yields a product that's incredibly adaptable, taking on the flavours of whatever it's cooked with.

It comes in different textures, including:

• Silken Tofu – Soft and creamy, great for soups, smoothies, and desserts.

• Soft Tofu – Slightly firmer than silken, used in soups and delicate dishes.

• Firm Tofu – Holds its shape well, suitable for stir-frying and grilling.

• Extra-Firm Tofu – The densest type, ideal for frying, baking, and grilling.

It’s rich in protein, low in calories, and a good source of iron and calcium, making it popular among vegetarians, vegans, and health-conscious eaters.

One of tofu's greatest strengths is its ability to absorb flavours. This makes it a blank canvas for culinary creativity. Here are some flavour pairings to get you started:

• Asian Inspiration: Soy sauce, garlic, ginger, sesame oil, chili paste (Korean Gochujang, Chinese Sriracha, Indonesian Sambal Oelek), miso paste, and rice vinegar are classic choices.

• Creamy curries: Coconut milk adds a rich, velvety texture, perfect for curries.

• Sweet & Savory: Hoisin sauce provides a delightful balance of sweet and savoury notes.

• Umami Boost: Mushrooms and nutritional yeast enhance the savoury depth of tofu dishes.

• Fresh & Vibrant: Bell peppers, spinach, kale, bok choy, and carrots add colour and nutrition.

• Hearty & Filling: Rice, quinoa, and noodles (ramen, udon, soba) create satisfying meals.

• Crunch & Texture: Peanuts, cashews, edamame, and sesame seeds add a delightful textural contrast.

Click on the interactive chart below to explore ingredients you can combine to make your own recipes

Is Tofu Healthy?

Tofu has been a staple in Asian cuisine for centuries and is now widely embraced by health-conscious eaters around the world. But is this soy-based protein as nutritious as it seems?

Tofu is packed with essential nutrients, making it a strong contender in any balanced diet. A typical 100-gram serving of firm tofu contains:

• Protein – Around 10 grams although firmer Tofu can contain more protein.

• Calories – Low in calories, averaging about 80 per serving.

• Iron & Calcium – Vital minerals that support blood health and strong bones.

• Healthy Fats – Contains unsaturated fats that are good for heart health like omega-6 fatty acids.

• Isoflavones – Plant compounds that have been linked to various health benefits.

Health Benefits of Tofu

Although you should conduct your own research, some studies suggest that incorporating tofu into your diet can provide numerous health benefits:

• Heart Health – Tofu is cholesterol-free and low in saturated fat, making it heart-friendly. Research indicates that soy protein may help reduce LDL (bad cholesterol) levels, lowering the risk of heart disease. However, it's important to note that the effect is often modest and that a generally healthy dietary pattern is most crucial for heart health(American Heart Association, 2021).

• Bone Strength – Fortified tofu provides a good dose of calcium and magnesium, both crucial for maintaining strong bones and preventing osteoporosis (Osteoporosis International, 2020).

• Hormonal Balance – Tofu contains phytoestrogens, plant compounds that mimic oestrogen in the body. These compounds have been found to help ease menopause symptoms and maintain hormonal balance.  However the effect on "hormonal balance" is complex and requires careful nuance. (National Institutes of Health, 2022).

• Cancer Prevention – Some studies suggest that moderate tofu consumption may reduce the risk of certain cancers, such as breast and prostate cancer, due to its isoflavones. However, research is ongoing (World Cancer Research Fund, 2023).

Any downsides?

While tofu offers many benefits, there are a few potential concerns to consider:

• Soy Allergies – Tofu is made from soybeans, one of the top food allergens. Those with soy allergies should avoid it.

• Processing & Additives – Highly processed tofu products, such as pre-flavoured or fried varieties, can be high in sodium and unhealthy fats. Opting for organic, non-GMO tofu is a better choice.

• Phytoestrogens & Hormones – Some concerns exist about the effect of soy isoflavones on hormone levels, particularly in those with thyroid conditions. However, most studies suggest that moderate consumption is safe (Harvard T.H. Chan School of Public Health, 2022).

Whilst these downsides are drawn from legitimate studies it's crucial to remember that nutritional science is constantly evolving. Individual responses to foods can also vary. It's always best to consult with a healthcare professional or registered dietitian for personalised dietary advice.

Tofu is a nutrient-dense, versatile, and a healthy food when consumed in moderation. Its high protein content, heart-healthy fats and beneficial plant compounds make it a great addition to a balanced diet. However, as with any food, quality matters - choosing minimally processed, organic tofu ensures you’re getting the best nutritional benefits.

Whether you’re stir-frying, blending it into a smoothie or adding it to a salad, tofu can be a delicious and healthful choice.