As a relatively new member to the plant-based whole food way of eating, I’m exploring new avenues that I’d never thought of trying before. Tofu is one of them. I see recipes on Pinterest and Instagram all the time that look delicious 😋 but to be honest with you, I was always nervous about making them.
But what about the concerns and controversy surrounding tofu? Does it increase the risk of breast cancer? Is it considered to be a highly processed food like luncheon meat?
IS TOFU GOOD FOR YOU?
Studies in the 1990s linked the consumption of tofu to cancer, recent studies show that tofu doesn’t contain enough plant estrogens to be harmful. Some studies show that regular soy intake may even help slow the progression or decrease the recurrence of certain cancers.
Summer Yule, RDN, suggests the following: “When enjoyed in moderation, tofu will be beneficial to most, but it’s possible to overdo it even with healthy foods.”
You should speak with your doctor about your intake of tofu if you take medicine called MAOI (monotone oxidase inhibitors) as tofu’s amino acid tyramine may have adverse reactions combined with this medication.
IS TOFU HIGHLY PROCESSED?
While there are varying opinions concerning this question, tofu is considered to be a viable food included in the Whole Food Plant Based Diet as a nutritious source of protein.
Women’s Health Magazine claims that tofu is minimally processed:
And making tofu is a lot like making cheese: “Tofu is processed by curdling unfermented soy milk to coagulate the proteins then pressing it into a block,” says Sonya Angelone, RDN. “Tofu is considered a whole food that is minimally processed, unlike many soy products that are genetically engineered.”
For tofu, the processing actually bumps up the nutrition content. “Soy can be processed either with a magnesium chloride or a calcium sulfate, which contribute either magnesium or calcium,” says Angelone. “It can have 775 mg of calcium and 66 mg of magnesium depending on how it is processed.”
https://www.womenshealthmag.com/food/a29251181/tofu-vs-tempeh/
Michael Greger M.D. FACLM considers tofu and tempeh to be separate from other processed products on the market: “products such as tofu and tempeh have existed in Asia for centuries, but I think of those as separate foods in their own right, as opposed to products intentionally designed to mimic the taste and texture of meat.” In his article, “Plant-Based Meat Substitutes Put to the Test” Greger cites the long term benefits of low meat consumption, ( including the intake of tofu and tempeh) specifically in the areas of premature puberty, childhood obesity, and hip fracture risk.
https://nutritionfacts.org/video/plant-based-meat-substitutes-put-to-the-test/
WHAT ARE THE BENEFITS OF TOFU?
Health.com cites the following nutritional facts about tofu
1. Tofu is a highly nutrient-dense food. One quarter block has 14 grams of protein, 1.9 grams of fiber, 2.3 grams of carbohydrates, 11 mg of sodium, 7 grams of fat and 117 calories.
2.It’s an excellent form of protein and contains all 9 amino acids.
3. Studies show that 1 serving of tofu a week may lower your blood pressure, decrease your risk of coronary heart disease, and lower the risk of cardiovascular disease and stroke.
4. Tofu also helps in lowering cholesterol levels
5. Soy based foods like tofu help with memory and brain health and may reduce the risk for dementia
6. Tofu may have benefits in decreasing hot flashes of women going through menopause
7. Many studies reveal that the isoflavones in soy help to prevent bone loss and increase bone mineral density making bones stronger.
https://www.health.com/nutrition/is-tofu-healthy
As a meat eater, tofu was always the last place I went to on the Chinese all you can eat buffets because I was more interested in chicken and pork. However I was visually drawn to the colorful array of vegetables that accompanied the tofu dishes.
In an effort to diversify my WFPB menu I decidedto give tofu a try. Off I went to the nearest Publix where I found a BOGO special and bought 2 blocks of tofu for 5$. Hello tofu! You’re a welcome addition to my pallet.
The recipe I’m sharing below was surprisingly easy and delicious! It made 4 generous servings but could easily serve 5.
INGREDIENTS
1 block of tofu, pressed
2 tbsp of cornstarch
1 large red pepper
1 bag of frozen green beans
Sesame seeds to garnish
SAUCE
2 tbsp of soy sauce
1 tbsp of rice wine
1 tbsp of brown sugar
2-3 cloves garlic, minced
1 tbsp of fresh ginger, minced
1 tbsp of cornstarch
1 tsp red pepper flakes
¼ cup of water
HOW TO PRESS YOUR TOFU
1. Open tofu package
2. place on a dinner plate
3. Place another dinner plate on top
4. Put a book on top of the dinner plate
5. Let it sit for 15-20 minutes
(In the meantime you can chop your vegetables)
6. Afterwards drain water from the plate
7. It’s ready to chop in cubes
HOW TO MAKE SESAME TOFU STIR FRY?
- Press tofu
- Cut tofu in cubes
- In a bowl add 2 tbsp of cornstarch and toss tofu cubes covering them with cornstarch
- Saute in oil at medium high heat for 5 -7 minutes
5. Take out tofu and set aside
6. Saute peppers 2-3 minutes in pan and set aside
7. Saute green beans 3-4 minutes
8. Add tofu and peppers back to pan
9. Add sauce and stir until it thickens
10. Sprinkle with sesame seeds
11. Serve over brown rice or white rice
WANT YOUR TOFU A BIT CRISPIER?
1.Preheat oven to 375
2. Stir fry tofu in an oven safe pan
3. Cook in oven 20 minutes until the edges are crispy
OR
Cook in an Air Fryer
See link below for instructions on cooking tofu in an Air Fryer
https://jessicainthekitchen.com/how-to-make-crispy-air-fryer-tofu/
