Healthy eating: benefits of tofu


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Healthy eating: benefits of tofu
The contents

  • Place tofu in a healthy diet
  • Forming new habits: enter the tofu in a food
  • Eating right: recipes with tofu
    • Salad with soy cheese
    • Soup with soy cheese
    • Pate of soy cheese
    • Ice cream with soy cheese

Tofu — soy cheese, traditionally present not only in the cuisine of most Asian countries, but also popular among fans of healthy food in the world. How to cook tofu, and what are the features of its use? Who benefits from such a product?

Place tofu in a healthy diet

Tofu is produced from soy milk by coagulation. The resulting crumbly product, usually compressed, after which it becomes similar to cheese. Different processes allow to tofu, as soft consistency and pretty solid.

In Japan it is still possible to find a soy cheese, prepared according to old recipes, with the addition of sea water. This tofu is especially appreciated by people who prefer healthy food.

Ready soy cheese has almost no flavor of its own. Therefore, they often add different herbs, spices, nuts. These supplements not only improve the taste of the product, but also increase its value for a proper diet.

Increased interest in tofu, supporters of healthy nutrition due to its unique composition. Soy cheese contains large amounts of protein, and the denser it is, the higher the protein content. It should be noted and low fat product, as well as the complete absence of cholesterol and saturated fat. Caloric soy cheese a little more than 70 calories, which distinguishes it from products of a milk of farm animals. It is important to note the content of the tofu in a large number of vitamins as well as valuable and rare minerals (chromium, silicon, molybdenum and boron).

Thus, due to the abundance of nutrients, lack of harmful fat and low-calorie, tofu fits perfectly in proper nutrition.

It is considered that soy (compared to other plant foods) are the most similar in composition to the meat. So vegetarians often need to include in your diet products containing it. Tofu is also recommended for people suffering from intolerance to dairy products and chicken eggs. However, it should be noted that vegetable protein is still can not completely replace the animal.

It is useful to introduce soy cheese in nutrition and the following groups of individuals:

  • athletes who adhere to a low calorie diet;
  • people suffering from atherosclerosis (eating tofu helps reduce harmful cholesterol in the blood);
  • women in menopause (soy is a source of phytoestrogens);
  • people with disorders of the musculoskeletal and nervous system.

Contraindications for the use of tofu can be attributed to pregnancy, early childhood and diseases of the endocrine system.

Forming new habits: enter the tofu in a food

Tofu is not a traditional product for our kitchen. So many people are experiencing some difficulties with its inclusion in the daily diet.

To reinforce new eating habit it is necessary to know some peculiarities of the use of this product. For example, the fact that it may differ significantly in consistency: the most soft varieties of tofu have a creamy texture and are a separate dish. More solid varieties of soy cheese can be eaten fresh, fried, smoked or pickled, which significantly expands the scope of its application in cooking. When cooking tofu takes on air, a porous structure, and freezing makes it more dense.

The absence of taste allows you to mix soy cheese with a variety of products that facilitates healthy eating. The most successfully combined the tofu with beans, asparagus, peanuts, coconut and various crops.

Popular soybean cheese in vegetarians and people who prefer a proper diet. After all, this healthy and nutritious food can be cooked in different ways and combined with other products. However, it is necessary to take into account the peculiarities of storage — tofu is quite perishable cheese that needs to be stored in the refrigerator.

Eating right: recipes with tofu

Tofu is a versatile product that can diversify proper nutrition, and to serve as a basis for many dishes. Below are suggested few recipes that can diversify the daily diet and surprise with new flavors.

Salad with soy cheese

For its preparation should fry in a pan with a little olive oil 150 g of soy cheese. Some cucumbers and tomatoes, chop into small pieces, add roughly chopped red onion. To shift the vegetables in a deep bowl, add tofu and a jar of canned olives. Season with salt and pepper and drizzle with a little olive oil and balsamic vinegar.

Soup with soy cheese

In a heated thick-walled pan fry in olive oil 1 chopped onion. Cut into small pieces 3-4 potato tubers, put them in a saucepan, pour 1 liter of vegetable broth and cook until tender. Grind the contents of the immersion blender, add 200 soft soy cheese, a glass of low-fat cream, salt, pepper. Add a pinch of curry and stew a few more minutes. Pour on plates, each put a small portion of the sheet of nori and a few small crackers.

Pate of soy cheese

To prepare the paste for this recipe, you need to finely chop a small bunch of green onions, dill and parsley. Pass through the press a few cloves of garlic. Mix it all together. Add 250 g soft tofu, salt, any spices to taste. Stir again. If you wish to paste you can add crushed nuts, chopped olives.

Ice cream with soy cheese

To cook this delicacy you need to blend peeled 2 bananas, 300 g soft tofu 1 tsp. honey. To shift in a separate, sealable container, add 50 g of grated, dark chocolate. Mix well. Close the lid and put into the freezer until fully cured. Dessert, if desired, can be supplemented with your favorite berries, crushed nuts, granola, etc.

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Uses photographs Shutterstock

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