What is tofu made from. How is tofu produced. What are the main health benefits of consuming tofu. Is tofu safe for everyone to eat. What nutritional value does tofu provide.

What is Tofu and How is it Made?

Tofu, also known as bean curd, is a popular food derived from soybeans. It is created through a process similar to cheese-making:

1. Fresh soya milk is curdled
2. The curds are pressed into a solid block
3. The block is cooled to form tofu

This versatile ingredient is a staple in Thai and Chinese cuisine. Tofu’s texture can be manipulated through various cooking methods, ranging from smooth and soft to crisp and crunchy.

Nutritional Profile of Tofu

Tofu is a nutrient-dense food that provides a good balance of macronutrients. A 100g serving of tofu contains:

• 73 kcal / 304 KJ
• 8.1g Protein
• 4.2g Fat
• 0.5g Saturated fat
• 0.7g Carbohydrate

It’s worth noting that calcium content in tofu can vary. For optimal calcium intake, look for products labeled as ‘calcium set’, which indicates the addition of calcium chloride (E509) or calcium sulphate (E516).

Top 5 Health Benefits of Tofu

1. Rich Source of Protective Antioxidants

Tofu contains natural compounds called isoflavones, which are powerful antioxidants. These compounds help minimize oxidative stress caused by free radicals, potentially slowing the aging process and reducing the risk of chronic diseases. Soya beans, from which tofu is made, are particularly rich in isoflavones and other active plant compounds like saponins.

2. Potential Relief for Menopausal Symptoms

Isoflavones in tofu act as phyto-estrogens, mimicking a weak form of estrogen in the body. Some women report relief from peri-menopausal symptoms such as mood swings and hot flashes when consuming soy products. However, individual responses can vary due to genetics, gut microbiota, and environmental factors.

3. Support for Heart Health

Regular consumption of isoflavone-rich foods like tofu has been associated with reduced cholesterol levels. Studies suggest a decrease in both low-density lipoprotein (LDL) or ‘bad’ cholesterol and total cholesterol. The high content of phytochemicals and fiber in legumes, including soya, is linked to a lower risk of heart disease.

4. Complete Plant Protein Source

Tofu is an excellent source of plant-based protein, providing all nine essential amino acids required for growth, repair, and immune function. The protein digestibility of soya is high, with some studies suggesting it may be comparable to animal protein.

5. Potential Blood Sugar Management

Some studies have shown promising results regarding tofu’s impact on blood sugar management. For instance, a study of post-menopausal women consuming 100mg of soy isoflavones daily saw a 15% reduction in fasting blood sugar levels and a 23% decrease in insulin levels. However, more research is needed to fully understand the relationship between soy consumption and blood sugar control.

Is Tofu Safe for Everyone?

While tofu is generally considered safe for most people, there are some exceptions and considerations:

• Soya Allergy: Individuals with a soya allergy should avoid tofu.
• Thyroid Conditions: Soybeans are goitrogenic, meaning they can interfere with thyroid function. Those with thyroid conditions may want to moderate their intake.
• Kidney Stones: Tofu contains oxalate, which may be a concern for those with a history of calcium oxalate kidney stones. However, some studies suggest moderate consumption may be beneficial for kidney stone patients.
• Anti-nutrients: Soya contains anti-nutrients like trypsin inhibitors and phytates, which can inhibit nutrient absorption. Soaking or fermenting soybeans before cooking can minimize these compounds.

Despite some controversies surrounding soy consumption, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast, or uterus in postmenopausal women.

Tofu in Culinary Applications

Tofu’s versatility makes it a popular ingredient in various cuisines. Its ability to absorb flavors and its adaptable texture allow for a wide range of culinary applications:

• Stir-fries: Cubed firm tofu can be added to vegetable stir-fries for a protein boost.
• Smoothies: Silken tofu can be blended into smoothies for a creamy texture and added protein.
• Grilling: Firm tofu can be marinated and grilled as a meat alternative.
• Scrambles: Crumbled tofu can be used to create a vegan version of scrambled eggs.
• Desserts: Silken tofu can be used in puddings, mousses, and cheesecakes for a dairy-free option.

The neutral flavor of tofu allows it to take on the taste of whatever it’s cooked with, making it an excellent canvas for various herbs, spices, and sauces.

Tofu Production and Environmental Impact

The production of tofu has a relatively low environmental impact compared to many animal-based protein sources. Here’s why:

• Water Usage: Soybean cultivation requires less water compared to raising livestock for meat production.
• Land Use: Soybeans can be grown more efficiently in terms of land use compared to animal agriculture.
• Greenhouse Gas Emissions: The production of tofu generally results in fewer greenhouse gas emissions than meat production.
• Biodiversity: Properly managed soybean farms can support biodiversity better than large-scale animal farming operations.

However, it’s important to note that not all soybean production is equal. Choosing organic, non-GMO tofu from sustainably managed farms can further reduce the environmental impact.

Tofu Varieties and Their Uses

Tofu comes in several varieties, each suited for different culinary applications:

Silken Tofu

This type has a smooth, silky texture and high water content. It’s ideal for:

• Blending into smoothies
• Using as a base for creamy dressings
• Making dairy-free desserts

Soft Tofu

Slightly firmer than silken tofu, soft tofu is great for:

• Scrambling
• Using in soups
• Incorporating into dips

Firm Tofu

This variety holds its shape well and is suitable for:

• Stir-frying
• Grilling
• Baking

Extra Firm Tofu

The most dense variety, extra firm tofu is perfect for:

• Marinating
• Grilling
• Using as a meat substitute in sandwiches

Understanding these varieties can help you choose the right type of tofu for your recipes, ensuring the best texture and flavor outcomes.

Incorporating Tofu into a Balanced Diet

Tofu can be a valuable addition to various dietary patterns, including vegetarian, vegan, and omnivorous diets. Here are some tips for incorporating tofu into a balanced diet:

• Start Small: If you’re new to tofu, begin by incorporating small amounts into familiar dishes.
• Experiment with Textures: Try different tofu varieties to find the textures you enjoy most.
• Marinate for Flavor: Tofu absorbs flavors well, so marinating can enhance its taste significantly.
• Balance with Other Proteins: While tofu is a complete protein, it’s beneficial to consume a variety of protein sources for optimal nutrition.
• Pair with Vitamin C: Consuming vitamin C-rich foods alongside tofu can enhance iron absorption from the soy protein.

Remember, while tofu can be a healthy part of your diet, it’s important to maintain a diverse range of foods to ensure you’re getting a full spectrum of nutrients.

Tofu and Soy Controversies: Separating Fact from Fiction

Despite its long history of consumption in many cultures, tofu and other soy products have been subject to various controversies. Let’s address some common concerns:

Soy and Breast Cancer

One of the most persistent controversies surrounds soy’s potential impact on breast cancer risk. Some studies have suggested that the phytoestrogens in soy might promote the growth of estrogen-sensitive breast cancers. However, more recent research indicates that moderate soy consumption may actually have a protective effect against breast cancer, particularly in Asian populations where soy foods are regularly consumed from childhood.

Soy and Male Hormones

Another concern is the potential effect of soy on male hormones, particularly testosterone. Some fear that the phytoestrogens in soy might lower testosterone levels or affect male fertility. However, comprehensive reviews of available studies have found no significant effects of soy protein or isoflavones on testosterone, estrogen, or sperm quality in men.

GMO Concerns

Many soybeans grown worldwide are genetically modified, leading to concerns about the safety of GMO soy products. While the scientific consensus is that approved GMO crops are safe for consumption, those who prefer to avoid GMOs can opt for organic or non-GMO certified tofu.

Thyroid Function

As mentioned earlier, soy is goitrogenic, meaning it can interfere with thyroid function. However, this effect is generally minimal in people with normal thyroid function and adequate iodine intake. Those with existing thyroid conditions should consult with their healthcare provider about appropriate soy consumption.

It’s important to approach these controversies with a balanced perspective, considering the totality of scientific evidence rather than isolated studies or anecdotal reports. For most people, moderate consumption of tofu and other soy products as part of a varied diet is likely to be beneficial rather than harmful.

Tofu in Global Cuisines

While tofu is often associated with East Asian cuisines, its versatility has led to its adoption in many culinary traditions around the world. Let’s explore how different cultures incorporate tofu into their dishes:

Chinese Cuisine

In China, the birthplace of tofu, it’s used in a myriad of ways:

• Mapo Tofu: A spicy Sichuan dish with soft tofu in a flavorful sauce
• Douhua: A sweet or savory dish made with very soft tofu
• Hot and Sour Soup: Often includes small cubes of firm tofu

Japanese Cuisine

Japanese cooking features tofu in both traditional and modern dishes:

• Agedashi Tofu: Deep-fried tofu served in a light broth
• Hiyayakko: Chilled silken tofu topped with ginger, green onions, and soy sauce
• Miso Soup: Often contains small cubes of soft tofu

Korean Cuisine

Korean dishes often incorporate tofu in hearty, flavorful ways:

• Sundubu-jjigae: A spicy soft tofu stew
• Dubu Jorim: Braised tofu in a savory sauce
• Bibimbap: Sometimes includes tofu as a protein option

Southeast Asian Cuisines

Countries like Thailand, Vietnam, and Indonesia use tofu creatively:

• Pad Thai: Can include cubes of firm tofu
• Gado-gado: An Indonesian salad that often features tofu
• Tau Hu Nuoc Duong: A Vietnamese dessert made with silken tofu in ginger syrup

Western Adaptations

As tofu has gained popularity in Western countries, it has been incorporated into many non-traditional dishes:

• Tofu Scramble: A vegan alternative to scrambled eggs
• Tofu Burgers: Using firm tofu as a base for vegetarian patties
• Tofu Cheesecake: Using silken tofu to create a dairy-free dessert

This global adoption of tofu demonstrates its versatility and adaptability to various culinary traditions. Whether you’re exploring traditional Asian cuisines or experimenting with modern fusion dishes, tofu offers a blank canvas for a world of flavors.

The Future of Tofu: Innovations and Trends

As plant-based diets continue to gain popularity, tofu is experiencing a renaissance in the food industry. Here are some exciting developments and trends in the world of tofu:

New Processing Techniques

Innovative processing methods are being developed to create tofu with improved texture and flavor profiles. These include:

• High-pressure processing to create firmer textures
• Enzyme treatments to enhance flavor absorption
• Fermentation techniques to develop unique tastes and increase nutritional value

Flavor-Infused Tofu

To appeal to a wider audience, manufacturers are producing pre-flavored tofu varieties:

• Smoked tofu
• Herb-infused tofu
• Spicy or chili-flavored tofu

Tofu-Based Meat Alternatives

As the plant-based meat market expands, tofu is being used to create more sophisticated meat alternatives:

• Tofu-based chicken substitutes
• Texturized tofu for beef-like products
• Tofu seafood alternatives

Sustainable Packaging

With increasing focus on sustainability, tofu manufacturers are exploring eco-friendly packaging options:

• Biodegradable containers
• Recycled and recyclable materials
• Reduced plastic usage

Artisanal and Specialty Tofu

Similar to the craft cheese movement, there’s a growing interest in artisanal tofu production:

• Small-batch, handcrafted tofu
• Tofu made from heirloom soybean varieties
• Specialty regional styles of tofu

Top 5 health benefits of tofu

Interested in trying our FREE 7-day healthy diet plan? Click here and choose between our meat eaters, vegetarian or vegan meal plans.

What is tofu?

Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it, in much the same way that traditional dairy cheese is made by curdling and solidifying milk.

A staple ingredient in Thai and Chinese cookery, tofu can be cooked in many different ways to change its texture from smooth and soft, to crisp and crunchy.

Discover our full range of health benefit guides, then check out some of our delicious tofu recipes, such as our tofu brekkie pancakes and sweet & sour tofu.

Nutritional Benefits

• A 100g serving of tofu provides:
• 73 kcal / 304KJ
• 8. 1g Protein
• 4.2g Fat
• 0.5g Saturated fat
• 0.7g Carbohydrate

Calcium levels of tofu vary, so check labels and look for a product that’s ‘calcium set’ – this means calcium chloride (E509) or calcium sulphate (E516) has been added to the product.

Top 5 health benefits

1. Source of protective antioxidants

Soy products like tofu contain natural compounds called isoflavones; these are powerful antioxidants and as such help minimise the damage known as oxidative stress done by molecules called free radicals. It’s this oxidative stress that’s involved in both aging and the onset of a number of chronic diseases. Soya beans are especially rich in isoflavones and provide other active plant compounds, such as saponins.

2. May alleviate menopausal symptoms

Isoflavones are also often described as being phyto-oestrogens; this means they mimic a weak form of the hormone oestrogen in the body and some women find it helps with peri-menopausal symptoms such as poor mood and hot flushes.

Genetics, your gut microbiota and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in phyto-estrogenic foods is beneficial for all women.

3. May support heart health

Regularly eating foods rich in isoflavones, like tofu, has been associated with reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein (LDL), the type often referred to as ‘bad’ cholesterol, as well as total cholesterol. Regular consumption of legumes, including soya, is linked to a lower risk of heart disease; this is thought to be because they are a rich source of phytochemicals as well as fibre.

4. Source of ‘complete’ plant protein

Soya, including tofu, is a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. The digestibility of the protein in soya, which refers to how well our body can use the protein, is good, with some studies suggesting it may even be comparable to that of animal protein.

5. May support blood sugar management

One study of post-menopausal woman who consumed 100mg of soy isoflavones each day saw a reduction in fasting blood sugar levels by 15% and insulin levels by 23%. Similarly, diabetic post-menopausal women who supplemented with isolated soy protein saw a reduction in fasting insulin levels, insulin resistance and an improvement in cholesterol management.

However, other studies have generated mixed findings with a meta-analysis suggesting there is still more for us to learn in this area. In the meantime, it appears consuming soya foods like tofu may be useful, but more studies are needed.

Is tofu safe for everyone?

Tofu is generally recognised as safe for most people, unless you have a soya allergy, when it should be avoided. Soybeans are also considered to be goitrogenic, which means they interfere with the activity of the thyroid gland. Although in practice this effect may be minimal, if you have a thyroid condition, you may wish to minimise your intake.

Tofu and other soya products contain oxalate; people with a history of calcium oxalate kidney stones may choose to avoid over-consuming soya products. However, studies suggest that soya products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.

The consumption of soya has become controversial over recent years, with some animal studies suggesting a link with certain cancers. In support of the food’s safety, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.

Soya contains anti-nutrients, including trypsin inhibitors and phytates, these may inhibit our absorption of some of the bean’s valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds, and this is why choosing traditional soya products like tempeh and miso can provide superior nutritional value.

If you have concerns speak to your GP or registered dietician before making any changes to your diet.

Recipe suggestions

Firm tofu makes a great addition to a stir-fry:
Tofu, greens & cashew stir-fry
Sesame noodles with tofu

Experiment with tofu in some classic recipes:
Tofu & spinach cannelloni
Spicy tofu kedgeree
Veggie Thai red curry

Or something a little more unusual:
Tofu & vegetable patties
Devilled tofu kebabs

Tofu is also a great addition to salads:
Soba noodle & edamame salad with grilled tofu
Summer vegetable bowl

This article was last reviewed on 6 October 2021 by Kerry Torrens.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Health Benefits of Tofu

Written by Danny Bonvissuto

• What Is Tofu?
• Tofu Health Benefits
• Tofu Risks and Warnings
• Tofu Nutrition
• How to Prepare Tofu

Tofu — or bean curd — is made by pressing curdling soy milk into a solid block. Some tofu is firm while others are more soft and smooth. It can be sliced into different shapes and cooked in lots of ways.

People in Japan have made tofu for more than 2,000 years. It’s gotten popular in other places more recently.

Some people complain that it’s bland, but it nicely takes on the flavor of the sauce or seasonings you prepare it with. And it’s got a lot of health benefits going for it.

Like other soy-based foods, tofu contains plant estrogens. For many years, people thought soy added too much estrogen to your body and led to breast cancer in women.

But much of the research that raised that concern looked at the effects of soy on rodents. Those animals process soy differently than humans do. Studies with people show that tofu doesn’t have enough plant estrogens to cause breast cancer. And some research suggests tofu may lower your risk of the disease.

Tofu can be helpful for several health concerns:

Hot flashes. When researchers noticed that most Japanese women get fewer hot flashes than women in other cultures, they followed the pattern. Studies show that the estrogens in tofu (and other soy-based foods) cut down how often women in menopause get hot flashes and make them less severe.

Coronary heart disease. Plant estrogens may help make it less likely that you’ll get heart trouble. That’s because they improve how well your endothelium works. That’s the tissue that lines your blood vessels and the inside of your heart.

Cholesterol levels. Research shows that if you eat 10 ounces of tofu a day, it can lower your levels of LDL “bad” cholesterol by 5%.

Osteoporosis. When estrogen levels go down after menopause, women can lose bone mass. Plant estrogens in tofu can make up for that drop-off. Tofu is also rich in calcium and vitamin D, which is good for bone health, too.

Prostate cancer. If you have this disease, eating tofu may keep your prostate specific antigen (PSA) levels low. This means the cancer grows more slowly or not at all.

Colorectal cancer. Tofu has fiber, and high-fiber diets keep your colon healthy and cancer risk low. 

Memory and brain health. Some studies suggest soy foods like tofu might prevent memory loss and trouble thinking as you get older. But the research on this is mixed.

Weight loss. A study found a diet high in soy helped women with polycystic ovarian syndrome (PCOS) to lose weight.

Better skin. Research suggests the isoflavones in soy might help skin look younger with fewer fine wrinkles.

Bone health. Several studies suggest the isoflavones in soy and soy protein make bones stronger by preventing bone loss. It may lower the risk of osteoporosis.

Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson’s disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.

The plant-based soy in tofu is safe, but talk to your doctor before taking soy supplements. Their levels of plant estrogens are much higher and may cause problems.

One 3-ounce slice of tofu has:

• Calories: 78
• Protein: 8. 7 grams
• Fat: 4 grams
• Fiber: 0.8 grams
• Carbs: 2 grams
• Sugars: 0.3 grams

Unlike other plant proteins, tofu contains all nine essential amino acids that your body can’t make on its own. All that protein packed into a 3-ounce slice does a great job keeping you full for longer, which is a big help if you’re trying to keep your weight in check.

Most tofu brands use calcium sulfate to combine the protein and oil in the soymilk. This gives you an extra calcium boost beyond tofu’s natural calcium content.

Tofu is also full of vitamins and minerals like:

• Iron
• Potassium
• Manganese
• Selenium
• Phosphorous
• Magnesium
• Copper
• Zinc
• Vitamin B

Tofu is like a blank canvas for countless dishes. It soaks up whatever flavor you want to splash on.

Replace cream with tofu and you’ll raise the amount of protein in your sauce. Or use tofu as a soft cheese, especially in lasagna or manicotti dishes.

The options don’t stop there. Throw it in a breakfast shake. Marinate it in barbecue sauce and toss it on the grill. Bake, broil, or fry up a few slices and put it in a stir-fry.

Tofu comes in different textures that you can prepare in different ways:

• Extra firm and firm to grill or pan fry
• Medium and soft, which is good for recipes that call for crumbled or mashed tofu
• Silken, which is mostly liquid, and works best in baked goods, sauces, dips, and smoothies

You’ll find tofu packed in water in plastic containers in the refrigerated section of your grocery store. Drain the water and rinse off the block. Pat it dry with a few paper towels or press it between two plates to squeeze out as much water as you can before you marinate or cook it.

Top Picks

product description, how to choose, how to cook, read on Gastronom.ru

Tofu is a versatile, protein-rich product with a deep culinary history in cultures around the world.

For the countries of East and Southeast Asia, the product is of particular importance. The preparation of tofu was first recorded during the Han Dynasty in China over 2,000 years ago. In Japan, where food is full of gastronomic and spiritual meaning, making tofu is a high art. It is traditionally cooked there at tsukurikah (boxes made from Japanese hinoki cypress). In Korea, tofu was historically eaten by prisoners after release, so the product has become a kind of symbol of freedom.

Cheese is made when milk is separated into curds and whey, but tofu is made when soy milk is separated into curds and whey, so tofu is sometimes called soy cheese. That is, soy mass curdles in the same way as cheese when rennet is added.

The process of making tofu begins with soaking dried soybeans in water, chopping and then boiling. In some cases, the soybean husk is removed before grinding. This improves the color and reduces the bean flavor of the finished tofu. Further, the product is divided just into “cottage cheese” (solid soy pulp, insoluble fiber) and soy milk.

The most important step in making tofu is the addition of a coagulant, a substance that turns a liquid into a solid or semi-solid state. The two most commonly used salt coagulants are: 1) calcium sulfate and 2) magnesium chloride in combination with calcium chloride. Those who cook their own tofu at home; used as a coagulant, for example, lemon juice.

After the soy milk was coagulated, the resulting mass was pressed. This was traditionally done with manual screw or lever presses; modern systems use hydraulic presses or centrifuges. For standard firm and extra firm tofu, the mass is squeezed to release excess liquid using cheesecloth or muslin. The curd is pressed to varying degrees depending on the desired end texture of the tofu. Firmer tofu is pressed with more pressure than less firm tofu. Then the tofu is cut into pieces of different sizes, seasoned as desired. Soft and silky tofu does not require pressing. In these cases, the tofu is coagulated directly in the finished package.

To diversify the taste, aromatic herbs, garlic, sweet peppers and even seaweed are often added to tofu.

Super Firm, Firm, Soft and Soft Silky Tofu differ not only in texture, but also in calorie and nutrient content. The most high-calorie is a solid soy product, and the protein content is highest in silk tofu.

Recently, “ sprouted” tofu made from sprouted soybeans is gaining popularity. Product has less bean/herbal taste and better – more interesting, subtle – aroma.

Today they have learned how to make bean curd in many countries of the world, including Russia, but the most delicious is still prepared in China and Japan.

Composition and nutritional value

Tofu contains no cholesterol, is low in saturated fat and high in protein. In dry form, tofu is about 50% protein and 27% fat, most of which is polyunsaturated fatty acids. Tofu is also a good source of calcium.

100 g hard tofu cooked with calcium sulfate and magnesium chloride (nigari) contains (depending on manufacturer and TM):

• 2 g carbohydrates

• 0.9 g fiber

• 83 g water

Optimal daily intake of tofu is 200 g.

How to choose

smell. Any color change or sour smell means the tofu has been exposed to temperature fluctuations or has been on the shelf for too long.

Please note which coagulant is mentioned in tofu. Calcium sulfate is the most traditional and widely used coagulant for tofu. It does not mask the taste of soybeans, helping premium producers preserve and enhance their flavors and aromas, which is highly valued in Asia. Magnesium chloride and calcium chloride salts are more soluble than calcium sulfate and produce tofu with a smoother texture.

How to store

Tofu is a fresh, perishable food that should be refrigerated and used within a week of the expiration date.

Store unused tofu in the refrigerator after opening. Asian chefs recommend immersing it in water poured into a sealed food container. Tofu can be stored this way for 3-5 days. Only the water should be changed daily for maximum product freshness.

Tofu can also be frozen, a method originally used to preserve tofu in winter in China and Japan. Freezing tofu changes its texture, giving it a characteristic sponge-like porosity. For this, such soy cheese is nicknamed “thousand-layer tofu”, which allows the product to absorb more sauce and gives dishes a unique texture. When tofu is frozen, it turns yellowish, but when thawed, the tofu returns to its original color.

To freeze very firm tofu, slice it into 1-1.5 cm thick slices or blocks, place in a single layer on a parchment-lined cutting board, and freeze until firm. Store in an airtight container in the freezer for up to 1 month.

How to cook

Tofu is often described as bland, rubbery and tasteless. These negative perceptions of tofu stem in part from Westerners’ general lack of knowledge about how tofu is made.

• Extra Firm Tofu and Firm Tofu have a texture similar to cooked and raw meat, respectively. The harder such a product, the less porous it will be, which means that it can absorb less flavor. It has less water, making this tofu perfect for stir-frying, pan-frying, and grilling.

Hard tofu can be rolled in starch and fried in vegetable oil (previously flavored with, for example, garlic).

• Medium firm tofu is porous enough to absorb flavors and sauces. This texture is great for curries and spicy dishes. It is added to soups, such as miso soup , vegetable dishes, salads.

• Delicate “silk” tofu is included in many desserts. It can be used to make smoothies, sauces, and salad dressings, and is often used as an egg substitute in vegan baked goods.

If the tofu seems too soft, so much so that it is about to fall apart under the knife, it can be “wrung out” (subjected to dehydration). It can be done in various ways , for example, by wrapping it in two layers of paper towel and placing it in the microwave for a couple of minutes. This will make the tofu thicker. Interestingly, many traditional Asian recipes do not include this step. Asian chefs don’t do that.

Tofu goes well with vegetables and mushrooms (fresh or dried). Fresh champignons and oyster mushrooms are suitable, and dried shiitake or black tree mushrooms should be pre-soaked for 30 minutes in hot water.

However, do not think that tofu is a purely vegetarian story. It can be perfectly prepared with fish, meat, and seafood. For example, stuff with pork and shrimp.

Tofu can be fermented and marinated with soy sauce, miso, rice wine, vinegar.

A product in the kitchens of the world

Hard and extra hard tofu is most often used in western recipes because its firm texture is easy to cut, easy to fry, easy to grill and easy to eat. While it is the most versatile of the types of tofu, firm tofu can also take on a slightly rubbery texture during cooking, which can lead to some general food neglect. Try not to overcook the tofu to prevent this from happening.

Although medium firm tofu is coarser than soft tofu, it still contains a fair amount of moisture and will fall apart when cooked vigorously. In Japan, it is steamed and served with black sesame sauce. Or slather the classic Japanese miso-based glaze over fried or grilled tofu to enjoy a recipe known since the 1500s. And Japanese chefs freeze tofu and then deep-fry it. In Korea, medium tofu is quickly warmed up and served with spicy kimchi. Such a dish is served in bars as a side dish along with drinks.

Because soft tofu is less pressed, it has a smooth, creamy texture. It is also popular in China and Japan, often used in soups or purees.

Benefits and harms

Tofu is a rich source of protein, and soy is also high in calcium, an important mineral for healthy bones and teeth.

Tofu is low in calories and low in fat and carbohydrates, so it may be beneficial for people looking to lose weight.

The product contains isoflavones. They help lower blood cholesterol levels and reduce the risk of developing cardiovascular disease.

Tofu is gluten-free and may be helpful for people with celiac disease or other forms of gluten intolerance.

During menopause, a woman’s natural production of estrogen , the main female sex hormone, stops. The phytoestrogens found in tofu act as weak estrogens and may relieve menopausal symptoms. Therefore, many women decide to start eating tofu when menopause hits.

At the same time, tofu also has some peculiarities. The product may cause allergic reactions in some people such as skin rashes, itching and swelling. The isoflavones mentioned may interact with certain medications, including hormone-balancing drugs, which can lead to undesirable effects of eating tofu.

5 interesting facts about

1. The English word tofu comes from the Japanese word tofu (豆腐). It, in turn, is a borrowing of the Mandarin Chinese word for “bean curd”.

2. The spread of tofu in Japan coincided with the spread of Buddhism. According to Buddhism, killing has negative karmic consequences for the afterlife. By the 14th century, most Japanese followed the Buddhist practice of abstaining from eating meat from four-legged animals, so the idea of ​​vegetarianism is close to them. Because tofu is a good source of protein, it became more and more popular in East Asia with the spread of Buddhism.

3. In the 1960s, the Japan Food Research Institute recommended that tofu production be modernized and standardized throughout Japan. These efforts have led to significant progress in tofu processing.

4. The earliest American document mentioning tofu is a letter from Benjamin Franklin (US President, whose portrait adorns the $100 bill).

5. Processed soy products such as tofu have the same carbon footprint as some meat products. This is partly due to the energy cost of processing tofu. The product has a carbon footprint similar to chicken – better than beef, but equal or worse than some organic seafood.

Expert opinion

Aleksey Isupov, member of the Public Organization “Nutritionists of Russia”:

Tofu is a very easily digestible protein product for our gastrointestinal tract, all its amino acids go to the plastic needs of our body. If we compare wheat, rice and soy, it will give odds to all cereals and cereals in terms of the absorption of proteins by the body.

If, for example, you don’t have time to cook yourself a full meal, tofu is a great substitute for the protein part of this meal. Add carbohydrates (apple, cereal bar) and fats (nuts, avocado), balance the food in calories and you will not get hungry for a long time. Make your diet more varied, and be sure to include tofu in at least one meal.

What is tofu / The benefits and harms of Chinese soy cheese – an article from the “Benefit or Harm” section on Food.ru

Who invented tofu

Once this question quarreled between China and Japan. An archaeological find helped to resolve the dispute.

“A drawing from the year 220 was found in northern China showing how to make tofu and soy milk. Here in China, it is believed that the soybean product was first made during the Han Dynasty. The Chinese noticed that soybean flour, after being in water for a long time, becomes like cheese. The Emperor of Han was presented with soy cheese during a ceremonial reception. Its taste was neutral. But the emperor realized that with the help of such an easy-to-prepare cheese, many people could be fed, and instructed the chefs to improve the preparation of the product. They began to add Chinese seasoning lu-shey to it, ”says Chinese medicine professor Si Hauizhu.

Monks from Tibet brought tofu to Japan. Therefore, at first, cheese was a sacred food. It was made only in monasteries and sold there. Tofu was expensive and was a product for the nobility.

What are the health benefits of tofu

There is a legend in China that a poor and sick official learned about the health benefits of cheese. He was so conscientious that he did not take bribes and lived from hand to mouth. There was only enough money for soybeans. He soaked them, and then, when they became loose, boiled them in soy milk and pressed them. Got tofu. The official ate it. People around began to notice that the man began to get sick less and look better.

“It’s a legend, but there is truth in it. It is that soy is very useful. In China, these beans are called “boneless meat”. After all, they have a lot of vegetable protein, which is close to proteins of animal origin. Unlike animal proteins, soy does not increase the level of cholesterol in the blood, but lowers it,” continues the Chinese professor.

Calorie content and nutritional value of tofu:

• in 100 grams – 73 kcal;

• proteins – 8.1 grams;

• fat – 4.2 grams;

• carbohydrates – 0.6 grams.

Tofu is high in protein. Therefore, Chinese bodybuilders love him. By eating tofu, they build muscle mass. In China, tofu is given even to children.

Soya curd is good for women. It contains substances that are similar to female sex hormones. Therefore, Chinese doctors advise ladies 45+ to eat soy cheese to stabilize hormonal levels.

How bad is tofu

Soy fruits contain a large amount of phytoestrogens – substances that can affect the hormonal level in the human body. This was proved by studies by French scientists.

Substances found in soy also reduce the absorption of important nutrients and block the synthesis of thyroid hormones. And this can lead to cancer.

“Indeed, overeating on soy products, like any other, can be dangerous. In everything and always need a measure. Like medicine. It turns into poison when you drink too much,” Si Hauizhu continues.

According to the doctor, an adult can eat up to 100 grams of soy cheese per day. Children – up to 30 grams.

“Few people know, but most of the soybeans grown today in China and the United States are genetically modified. Therefore, frequent consumption of soybean products can be harmful to health. In 2005, our scientists proved that soy can have a negative effect on offspring. The experiments were carried out on rodents. In the United States, prisoners sued. They had problems because of the excessive consumption of soy. The prisoners complained of constipation, heart palpitations, fatigue, thyroid problems,” says endocrinologist Elena Shatskaya.

What is tofu like

Today, tofu is produced not only in China and Japan. Cheese is made all over the world. There is a classification of tofu depending on which part of the world the cheese is being prepared for.

• For example, Western tofu is denser. It’s called “Western”. The cheese is like feta. It is added to salads and grilled dishes.

• Asian countries like looser, more watery tofu. Such cottage cheese is called “cotton”.

• And the most delicate tofu is called “silk”. It is most commonly eaten in Japan and China. It looks like pudding. Ideal for soups and desserts.

“More than a hundred recipes for making tofu are known in China. There it is made from lightly grated beans. Therefore, the taste of cheese with grains. So the product retains more nutrients. In Japan, the beans are crushed into dust, the cheese is more elastic, ”says a professor of Chinese medicine.

There are also special varieties of tofu. For example, black, which is made from black, not yellow, soybeans. Sprouted tofu is sold in China, made from sprouted beans.

Figure

$24 billion is how much China earned from selling tofu in 2020.

How soy cheese is made

The technology is simple. Therefore, you can cook tofu at home. To do this, soybeans must be soaked for 8-12 hours in water. Then grind the swollen fruits and add seasoning. In China, it’s lu-shei. You can use vinegar or lemon juice. Then bring the mixture to a boil. Then pour into a wooden mold covered with gauze, cover the contents with a wooden lid and press down with a press. You need to wait a few hours, the tofu is ready.

“If you don’t have time to soak the soybeans and wait for them to swell, you can use soybean powder. If you want to make the tofu more tender, add more water and press for less time,” says Professor Si.

Added tofu is now very popular in China and Japan. However, tofu lovers claim that they spoil the real taste of cheese.

How to choose tofu

There are several parameters to understand if the quality of tofu is good:

• col. It should only be white;

• smell. If the product is not vacuum-packed, the smell of stale tofu will be sour. The package contains cheese with a small amount of water. This is a necessary condition for keeping the cheese fresh.

“Opened cheese is best stored in the refrigerator. Before putting in the cold, the tofu must be washed and poured with water. They change it every day. Tofu, like a sponge, absorbs the odors of the surrounding foods, and the water protects the cheese well from this. Water can be salted. Tofu can be frozen. It’s good to add such cheese to soups later, ”continues the Chinese physician.

Tips for making tofu:

• Cheese should be washed under cool running water before cooking;

• Cut the tofu into cubes;

• Pork is perfect with tofu;

• Cheese goes well with seafood and fish;

• Eggplants, carrots, wild garlic, spinach, Chinese cabbage, chili peppers are suitable for vegetables and herbs;

• Cheese can be baked, added to soups, salted, fried, marinated and smoked.

Interesting fact

The largest piece of tofu weighed 3120 kg. It was made on September 23, 2003 in China. This giant bean curd was 2.2 m long, 1.2 m wide, and 0.9 m high. More than 20,000 people were fed with one piece.

Tofu Recipes

• Tofu Soup

This soup takes 30 minutes to prepare. Good for lunch for both vegetarians and meat eaters. The Chinese are sure that the soup is not only tasty, but also healthy. The combination of soy cheese and vegetables is a cure for seasonal diseases.

• Almond Tofu

A treat for dieters. It is low calorie and delicious. If you want to make the dish more dietary, use a sweetener.

This dish diversifies the usual breakfast. Enrich it with proteins and vitamins. And bright colors will create a positive mood for the whole day.

Nutritionists say that such shawarma can be eaten without fear for the figure. This is a healthy snack that does not require much time to prepare.