Tofu has many health benefits - try some :)
If you aren't a vegetarian now and haven't been one in the past, you probably also haven't eaten tofu many times. In fact, the only time most people hear about tofu it is in jokes aimed at vegetarians.
So why is it that vegetarians eat this stuff all the time?
Is is it simply because they have no other choice?
The answer is both yes and no.
Being a vegetarian doesn't mean you have to eat tofu. In fact, there are many vegetarians who never eat tofu or any popular meat-replacement dishes--such as "veggie burgers" or "tofurkey"--for that matter.
As long as they research and create meal plans, vegetarians can maintain a healthy diet eating traditional meals or ethnic dishes.
Tofu is often cited as something exclusively vegetarian because it is a versatile, highly-nutritional, and can be used to replace meat dishes.
While vegetarians do not actually need to consume tofu, doing so is often a wise dietary choice--and also the next best thing to eating similar meat products (for those who enjoyed meat dishes before they became vegetarians).
Not only can it be created in textures, consistencies, and flavors that simulate a range of meats--from turkey to hamburg--but it can also actually replace and far exceed the nutritional value of similar meat dishes.
Tofu is a low-fat, low-cholesterol, low-calorie food made out of steamed and compressed soya beans. Not only is it a great source of protein--which many vegetarians lack--but it is also heart-healthy and has been linked to a decreased risk in cancer.
In addition to being served as a meat alternative, tofu is also served in a number of spicy and ethnic dishes, which were never intended to contain meat. Many ethnic Indian dishes contain large amounts of tofu cooked and spiced in different ways.
More Benefits of Tofu
Rich in Nutrients - Tofu is rich in both high quality protein and B-vitamins. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes. As opposed to soya milk, tofu contains a lot of calcium. This calcium originates from the coagulant (nigari). When making tofu, the soy proteins are precipitated with calcium, providing tofu with a ready source of calcium. Calcium in tofu contributes to the prevention of osteoporosis.
Easy to digest - An additional benefit of tofu is that it is extremely easy to digest. This is because the soybean's fiber is removed during the manufacturing process.
Reduce cholesterol - As most other soyfoods, tofu reduces heart disease by lowering the level of the "bad" LDL cholesterol, and as the result maintaining the level of "good" HDL cholesterol.
Rich in isoflavones - Tofu is rich in isoflavones. When making tofu, the soy isoflavones, genistein and daidzein, remain bound to the soy protein. Firm tofu contains about 35 mg isoflavones per 100g. Isoflavones will reduce the risk of osteoporosis, a disease associated with reduced bone density and increased bone fractures. Isoflavones will also lower rates of breast cancer and prostate cancer, and reduce menopausal symptoms including mood swings and hot flushes.
How To Make Tofu
Step 1: IngredientsTo produce about 400 g of tofu you need:
- about 2lt soy milk
- two teaspoons natural calcium sulphate
Step 2: Boiling the milk
Pour 2 lt soya milk into a pot and simmer soya milk for 5 to 10 minutes. Cool down to about 70°C.
Step 3: Preparing the coagulant
Dissolve two teaspoons natural calcium sulphate in one cup of warm water. Less coagulant produces softer tofu, more produces harder tofu.
Step 4: Curdling the milk
Pour the prepared coagulant solution slowly into the hot soya milk while gently stirring the soya milk. If there is still some milky area after adding all coagulant solution, mix some more to use.
Step 5: Forming the tofu
Once all soya milk is separating into small white curds of tofu and an amber liquid, transfer coagulated dispersion into a mould lined with cheesecloth. Any plastic container with small holes can be used as mould. A lid is placed on the forming container. A small weight of 1 kg is placed on the lid of the container and allowed to sit for 20 minutes or so. Empty the resulting block of tofu into a tub of cold water and store it in refrigerator and change soaking water daily.
Tofu Poll
History of Tofu
A staple in Asia for 2,000 years, tofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling soya milk with a coagulant. Tofu is a rather bland tasting product that easily absorbs the flavours of the other ingredients. Tofu is sold in water-filled packs or in aseptic cartons. Fresh tofu is usually packaged in water and should be refrigerated and kept in water until used.Types of tofu
Firm tofu - Firm tofu is dense and can be cubed and stir-fried, grilled, scrambled, pickled, smoked, baked, barbecued or served in soups. Firm tofu is higher in protein, fats and calcium than other types of tofu.
Soft tofu - Soft tofu is more suited for recipes in which tofu needs to be blended.
Silken tofu - Silken tofu has a creamy structure and is also used in blended dishes. In Japan, silken tofu is consumed as such with some soy sauce.

Yummmmy!!!
Would you like to try some tofu?
Nutritional Values of Tofu
Nutrional values of tofu (per 100g):
Water 83.7 g
Energy 77.0 kcal
Energy 322 kJ
Protein 8.0 g
Fat (total lipid) 4.5 g
Fatty acids, saturated 0.65 g
Fatty acids, mono-unsaturated 0.99 g
Fatty acids, poly-unsaturated 2.5 g
Carbohydrates 3.0 g
Fiber 0.4 g
Ash 0.84 g
Isoflavones 35.0 mg
Calcium, Ca 162.0 mg
Iron, Fe 1.45 mg
Magnesium, Mg 46.0 mg
Phosphorus, Mg 147.0 mg
Potassium, K 176.0 mg
Sodium, Na 8.0 mg
Zinc, Zn 1.0 mg
Copper, Cu 0.24 mg
Manganese, Mn 0.72 mg
Selenium, Se 9.4 µg
Vitamin C (ascorbic acid) 0.20 mg
Thiamin (vitamin B1) 0.093 mg
Riboflavin (vitamin B2) 0.10 mg
Niacin (vitamin B3) 0.01 mg
Panthotenic acid (vitamin B5) 0.065 mg
Vitamin B6 0.061 mg
Folic acid 33 µg
Vitamin B12 0.0 µg
Vitamin A 1.0 µg
[Source: USDA Nutrient Database for Standard Reference]
The VegePlace Blog
Fetching RSS feed... please stand byTofu Kebabs
Tofu Recipe
Ingredients
1 tablespoon olive oil
1 tablespoon brown cane sugar
4 tablespoon shoyu or tamari
1 teaspoon curry powder
1 tablespoon chopped spring onion
1/4 teaspoon sambal manis
1 red bell pepper, cut into 3 cm square
500 g firm tofu
8 cherry tomatoes
Directions
To make marinade mix the first 6 ingredients (olive oil, sugar, shoyu or tamari, curry powder, spring onion and sambal manis). Poor this mixture over the tofu and marinate the tofu for 1 to 2 hours, turning from time to time.
Place the tofu cubes, cherry tomatoes and the bell pepper alternate on skewers.
Grill the tofu kebabs over medium grill until all sides are slightly browned. Baste the tofu kebabs several times during grilling.
Love Tofu or Hate it? Why?
What are your thoughts on Tofu?
Fetching blurbs now... please stand byI love Tofu
raine says:
it taste so great! yummy! and the best thing is that it is so healthy!
Posted October 14, 2009
LALA says:
I think tofu is good in my peanut butter pie. Yum!!!!
Posted August 10, 2009
Swisstoons says:
Soybean products are a regular part of my diet...mainly Silk soy milk. But tofu is a great mimic. I've made "bacon" and tomato sandwiches by soaking tofu in tamari and toasted sesame oil and frying it in a little canola oil. The verdict? I like it! And it's good for you.
Posted May 26, 2009
papawu says:
What can I say, I'm Korean and it has been a part of my diet my entire life.
Posted May 20, 2009
I can't stand it
Vegetarian Diet, Weight Loss and LifeStyle Resources
- Soya - Information about Soy and Soya Products
- This is a wonderful site. Very informative. You can learn all about Tofu and other Soya products from here.
- Vegetarian Diet Info
- Diet And Weight Loss Advice For Vegetarians.
- Vegetarian Cooking Made Easy
- A Step By Step Guide To A Vegetarian Lifestyle.
- Quick & Easy Chinese Vegetarian Cooking
- Easy, Healthy, And Delicious Chinese Vegetarian Cookbook Package. Complete Chinese Vegetarian Guide With 400 Pages.
- Vegetarian Secrets Exposed
- A Quick And Easy Guide To Vegetarian & Vegan Living ... Plus Veggie Recipes, Insider Tips & Secrets Revealed.
- Yoga Weight Loss Secrets
- Natural, Sustained Weight Loss Based On Yoga, Meditation And Vegetarian Diet.
- The Vegetarian Society
- The Vegetarian Society is a registered charity committed to promoting the health, environmental and animal welfare benefits of a vegetarian diet.
- The Vegetarian Resource Group (VRG)
- Vegetarian recipes and nutrition information. The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarian lifestyle.
- Vegan & Vegetarian Recipes, Articles, Health Resource
- Vegetarian and vegan recipes, discussion boards, articles, information from medical doctors, experts and nutritionists, and a community of people who share ...
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Shout out for Tofu - Let the world know how you feel about tofu!
I eat tofu sometime. Cooked right, they taste great and real healthy for you too.
I say...
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like this lens? have something to share? please do it here ...
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Reply
- clouda9 clouda9 Nov 7, 2009 @ 3:27 am
- I really love tofu if it is cooked right and has the best kind of spices. Right on lens!
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Reply
- LaraineRose LaraineRose Oct 1, 2009 @ 3:54 am
- A great lens and so timely for me. I just visited a dietician today and she was telling me the benefits of eating tofu. I'm going to try some of the suggestions from your lens. Thank you.
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Reply
- CCGAL CCGAL Jun 20, 2009 @ 3:43 pm
- I love tofu, my family hates it. They don't know how many ways I can disguise it, ha-ha-ha.
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Reply
- papawu papawu May 20, 2009 @ 6:39 pm
- Being Korean it has been a big part of many of my favorite Korean dishes. I prefer my tofu in soups or stews though. Great tofu lens.
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Reply
- spirituality spirituality May 15, 2009 @ 9:48 am
- Great lens - you've been blessed by a squidoo angel :)
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online tofu bookmarks
- Apartment Therapy The Kitchn | Recipe: Bánh Mì with Lemongrass Tofu
- Post Punk Kitchen Blog: Show Us Your Mitts! » Blog Archive » Tof-u and Tof-me: Scrambled Tofu Revisited
- Roasted Beet-Tofu Burgers | Recipe from FatFree Vegan Kitchen
- Korean Soondubu Jjigae (Soft Tofu Stew) | Serious Eats : Recipes
- Recipes for Health - Stir-Fried Tofu and Peppers - NYTimes.com
















