We knew tofu was a healthy source of protein, but did we know it’s delicious?
.jpg "Seared tofu with kimchi, on eof many Asian-inspired tofu dishes.")
April is national soy foods month.
I had used soy milk but never explored tofu. My sister is vegan, and wanting to be a good sister and host during her last visit I decided it was tofu time. Thank you, Sheri, for encouraging me to become more familiar with soy.
I always felt a bit intimidated by tofu. How do you make this white bland block into a tasty entrée? The answer is easily. I love and often serve the delicious tofu entrées I discovered during her visit. .And this is the month to share what I learned.
Let’s start with nutrition. A three-quarter-cup serving of tofu has 100 calories and 10 grams of protein. As a plant protein, it is cholesterol free, and the fat is primarily unsaturated fat including omega 3 fatty acids. It is a good source of calcium, magnesium, copper and pantothenic acid. Calcium and magnesium are import for maintaining bone health.
Tofu is rich in isoflavones, which can help lower blood pressure and improve heart health. These same isoflavones reduce risk of certain types of cancer. And numerous studies have shown that tofu and soy products do not increase risk for breast cancer.
And men do not need to worry about soy foods shrinking their privates or swelling breasts. If you are taking synthetic thyroid replacement hormones, avoid eating or drinking soy products for four hours before or after taking your medicine, as soy may hinder the hormones’ absorption.
My years in nutrition have taught me that people will not sustain eating a nutritious food just because it’s perceived as good for them. But they will always continue to eat food that tastes good. And tofu can be absolutely delicious. I see it as a block of health that absorbs the flavors you introduce. I’ve included links to two of my favorites tofu dishes. Besides being delicious and nutritious they are easy to prepare:
https://somethingnutritiousblog.com/sheet-pan-tofu-and-veggies/
Sheah Rarback MS,RD is a registered dietitian nutritionist in private practice in Miami FL. sheahr@gmail.com