TOFU This Delicious and Healthy Food Isn't Just for Vegetarians You may have come across dozens of vegetarian and vegan dishes made with tofu, but the soybean product isn’t just for meat-free enthusiasts.  Tofu has many health benefits and provides essential protein for healthy muscles, skin and teeth.  It’s also a very versatile food, so you can cook it into almost any of your favorite recipes for a tasty, low fat and healthy dish.

WHERE DOES TOFU COME FROM?

Tofu was first used in China over two centuries ago, and was made in the traditional way by curdling soymilk over heat.  It was later adopted in Japan and then in the Western World by the early 17th century, and offers an alternative to meat for many vegetarians and vegans today.  While it continues to be a staple food product in Asia, the Western world has yet to embrace tofu completely; however, you can find a number of dishes and recipes made with tofu and restaurants, bistros and cafes around the country.

TYPES OF TOFU

There are four basic types of tofu: FIRM TOFU, SILKEN TOFU, SOFT TOFU and SEASONED TOFU.

FIRM TOFU

Firm tofu is typically grilled or used in stir-fries because it is very dense and can be cut into pieces.  If you’re interested in making a salad or entrée with tofu as the main ingredient, you’ll want to use firm tofu so that it holds its shape; firm tofu can also be used as a meat substitute because it has a high protein content and easily absorbs spices and sauces.

SILKEN TOFU

Silken tofu is very creamy, and is often used in desserts or smoothies.  When you want to increase the protein content of a smoothie, add a few spoonfuls of silken tofu to the mixture and you’ll be enjoy a thicker, creamier drink.  This type of tofu can also be used for cheesecake and dessert recipes to replace cream cheese and other dairy ingredients.

SOFT TOFU

Soft tofu is the best choice for dishes that require food processing or blending.  It is easily broken down and has a slippery texture.  When blended, soft tofu takes on a creamy texture and is a very versatile ingredient.

SEASONED TOFU

Seasoned tofu is another option for those who don’t like to cook or prepare tofu from scratch.  This type of tofu is usually very firm, and can be cut into slices to be used in sandwiches or salads.  The tofu has been seasoned with herbs, spices or a marinade, and then vacuum sealed to retain moisture.

BENEFITS OF EATING TOFU

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  Tofu offers a number of health benefits, especially for vegetarians and vegans who don’t get a lot of protein in their diets. 

• The soy proteins present in tofu can be a valuable substitute for meat, and each serving also contains a singifianct amount of calcium.  Protien and calcium are essential for healthy teeth, muscle and bone.

• Tofu also contains isoflavones, a compound that isn’t readily available in many foods.  Isoflavones have been linked to a reduced risk of osteoporosis, and may also prevent some types of cancers.

• Since tofu is made with soybeans, it is also low in cholesterol.  This makes it a valuable substitute for both red meat and seafood, and is a ‘safe’ protein that rarely causes an allergic reaction or indigestion. 

• Since it is fairly bland in taste, it can be incorporated into a number of different types of recipes.

TASTY TOFU RECIPES

Firm tofu has the consistency of boiled egg whites, and is a flavorless food that can be easily incorporated into your favorite recipe.  Try any of these popular recipes that use tofu as a base:

SPICY TOFU PILAF:

Get the recipe here.

EASY TOFU RAVIOLI:

Get the recipe here.

TOFU SALAD SANDWICH:

Get the recipe here.

THAI TOFU PIZZA:

Get the recipe here.

LEMON TOFU CHEESECAKE:

Get the recipe here.

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Article Written By: Sabah Karimi; Sabah is a busy writer from Orlando, Fla., who is passionate about writing on health and fitness, beauty, fashion and style tips, spa and travel topics. She now uses her expertise as a freelance writer to contribute to both DivaVillage.com and VillageMAMA.com.