Tofu, not just for vegetarians

Tofu lots of protein and zero cholesterol

Proteins are an element present in many products but especially in those of animal origin. In the case of tofu we obtain proteins, but we get rid of certain components of the animal world that should not be abused, such as. It is true that the bioavailability of proteins of vegetable origin is lower than that of animal proteins but generally we tend to abuse them, therefore, the tofuBesides being a fantastic food in vegetarian diets, it is in any type of diet due to its nutritional composition.

For 100 g of tofu we obtain about 120 Kcal, something similar to a beef entrecote without fat. Its composition is mostly water, more than 75%, it contributes 11.5% of proteins (somewhat less than 16% of the entrecote since tofu contains more carbohydrates in compensation), 6.6% of especially polyunsaturated fats ( 0.8g of saturated), unlike veal in which saturated ones predominate, and 3.3% of carbohydrates. Depending on the clotting agent, it can also be richer in calcium or magnesium.

How to drink tofu

It is a magnificent food when it comes to combining it with food. It has a mild and absolutely neutral flavor that can be mixed with sweet, salty, spicy, with all kinds of preparations. Being so soft, tofu acquires the flavor of the food that accompanies it, so it can be used to achieve a certain texture or volume of the dish without hardly altering its original flavor. It can be consumed fried, baked, sautéed, grilled, smoked, breaded or battered, in papillote, marinated, etc.

It can be used in starters together with vegetables, for example in cherry tomato and tofu skewers, as we do with cheese, in first courses with vegetables, pasta, rice and legumes, in salads, with mushrooms, assorted vegetables, etc. In main courses as a side or together with the sauce or dressing or being the main element if we make tofu burgers, etc. or even in desserts as part of fruit cakes, chocolate cakes, etc.

There is a variety of tofu which is literally called "stinky tofu" and is considered a delicacy in China. It is a tofu marinated for months in the juice of fermented vegetables in which prawns, fish and different types of herbs can also be added. It seems that despite its strong smell it has a mild flavor.

It is recommended for ...

• Vegetarian diets: In which a protein intake from plant sources is necessary.
• Chewing problems: Its texture is ideal for people with chewing problems as it is a very soft and tender food.

• Diets with control of saturated fat and cholesterol: In cases in which it is necessary to reduce saturated fat and cholesterol, as can occur in heart disease, it may be advisable as an element rich in protein and, on the other hand, low in saturated fat and without cholesterol.

To consider…

• Allergic people: soy is one of the ingredients considered a common allergen, despite this many people tolerate it without problem.
• In soybeans contain isofalvones, these act as plant estrogens and can negatively influence the amount of milk produced, it is not an absolute contraindication but should be taken into consideration if you take a lot of it.
• There is controversy about the intake of soy products in children, and especially girls due to the hormonal involvement that these could cause, although it is true that it is a product widely consumed in Asia since childhood.

Buying and conservation advice

Tofu is generally acquired cut into cubes and very frequently vacuum packed, it must be kept refrigerated so we will choose specimens that enjoy storage in the refrigerator and if they are packed we will check the good condition of the container and that they maintain the fact of being vacuum. As long as we do not use it, we will keep it in the original container, keeping it vacuum and refrigerated.

Once the container is opened, the part that we do not spend must be kept in a container where we will introduce the tofu and cover it completely with water. It is ideal that this water is changed daily to increase the shelf life of the product. We could also freeze the tofu but it acquires a brownish color and undergoes changes in texture, so we would only advise it in case of need and to use it cooked later.

The tofu It is a fermented product derived from soy, which is a legume, in fact its characters correspond to the translation "dou" which means Jewish, and "fu" which means fermented or rotten.

The recipe

Sauteed vegetables with tofu and soy sauce

Ingredients:

• Red pepper
• Yellow pepper
• Snow peas
• Spring onion
• Broccoli
• Tofu
• Soy sauce

preparation:

With all the food in equal parts, we clean the vegetables and cut bell peppers and tofu into 1-2 finger cubes, the chives and snow peas into strips, and the broccoli into twigs. Let the tofu marinate in the soy sauce for 5-10 minutes together with the red peppers. Meanwhile we sauté the rest of the vegetables with a drizzle of soy sauce, although it can be made with olive oil if desired, once finished we mix the tofu and the red pepper with the sauteed and serve.

• The tofu It is a fermented product derived from soybeans.
• Benefits: it is a 100% vegetable product free of cholesterol and rich in protein.
• Ideal in: any type of dish because its neutral flavor goes well with sweet, salty, spicy ...