Tofu is a controversial product. Some consider it a tasteless cheesy mass, others – a real herbal storehouse of useful components. From a culinary point of view, this product is versatile. Tofu has no characteristic taste, it is neutral and literally absorbs the aroma / taste of the accompanying ingredients like a sponge.
Soy cheese is a real panacea for vegans and vegetarians. Tofu contains beneficial fatty acids, protein, vital vitamins and minerals. But there is no need to eat this product in large quantities, since it is fraught with some danger. Irregular consumption of tofu is fraught with anemia and hormonal disorders.
General product characteristics
Tofu is a soy / curd cheese that comes from the Asian culinary tradition. Soybeans are crushed, fresh hot milk and special thickeners are added to combine the masses into a dense substance. Nigari (a special saline solution) is used as a thickener, sometimes oxidizing agents such as vinegar or lemon juice are added. The finished cheese is given the required shape and packed into briquettes.
The product has been popular in China for 2000 years. There are few historical facts about tofu; ancient Chinese legends turned out to be more valuable. One of them says that the first tofu was prepared by a Chinese chef by coincidence. The chef cooked soybeans, but he miscalculated the dosage of nigari and instead of the planned meal got a curd mass.
Modern tofu has become a world heritage. From rare Asian shops, he migrated to the shelves of every chain supermarket. Sell 2 types of cheese: soft and hard .… Their taste qualities are absolutely identical, only the structure and composition differ. For soups, soft cheese is more suitable (it has more protein), for independent dishes – hard cheese (it has more protein).
How the product is made
Tofu is obtained by curdling the protein in soy milk. In order for the protein to curdle (take on a curdled consistency), the milk is heat treated or filtered. Nigari, citric acid or calcium sulfate are used as a coagulant (an essential coagulation agent). On the islands of the Pacific Ocean, seawater is used instead of a coagulant. Such tofu is called sima-tofu (translated as island tofu).
After the protein is curdled, the cheese is pressed and then used as directed. Finished tofu gets a beautiful milky color, neutral taste and smell. Like other soft cheeses, tofu is packed in an airtight container filled with water.
Useful Properties
Just 100 grams of soy contains a whopping 8 grams of protein and 70 calories. farmer-online.com… What is this, if not an ideal option for those who are losing weight and staying on the “drying”? Thanks to its neutral taste, tofu will definitely not have time to become boring. Today you make a salty snack, tomorrow a sour lunch, the day after tomorrow a sweet afternoon snack. The taste will be so varied and delicious that there will be one more must-have ingredient in the grocery basket.
The main advantage of tofu is the vegetable protein in the composition. The percentage of protein varies depending on the structure of the final product. In dense cheese, about 11% of the vegetable protein component, in soft cheese – 6%. In addition to essential nutrients, tofu supplies iron and essential amino acids to the body.
What else is good about the product .?
- Omega-3. Healthy fatty acids can be obtained not only from fish or seafood, but also from plant foods. The so-called “omegas” improve the condition of the heart, blood vessels, joints, prevent the development of pathologies, inflammatory processes. Also, fatty acids support the health of the organs of vision: periodically moisturize the retina, improve vision, relax the eyes ..
- Calcium .… It is one of the most important macronutrients that everyone needs, regardless of age or gender. Particular attention should be paid to calcium-containing products for children, pregnant and lactating women, the elderly. .… This substance forms the skeletal system, makes us stronger and more resilient. The same calcium is responsible not only for physical strength, but also for beauty. The condition of hair, teeth and nails is highly dependent on calcium intake. ..
45% of the skeletal system is formed before the age of 8. In the next 8 years, the remaining 45% are formed. Pay special attention to the baby’s diet during this period and give your baby the maximum amount of important nutrients allowed.
- Lysine. The amino acid protects the body from viruses (including the human papillomavirus), has an anti-inflammatory effect, protects a person from pathologies of the heart and blood vessels, and participates in protein synthesis [8]… Lysine deficiency leads to impaired reproductive function, hair loss, weight loss, irritability, and loss of concentration. One of the side effects of a deficiency is bleeding into the eyeball.
Tofu as a replacement for protein bars
Protein bars are nothing more than marketing bait for those who are trying to tidy up their diet without understanding the basic rules of nutritional science. Usually they are used as a snack, not paying attention to surges in glucose, abdominal pain and decreased performance. Experts recommend replacing harmful protein bars with any superfood, among which tofu stands out favorably.
The soy product will quickly saturate the body, suppress hunger for a long time, and energize not only for training, but also for a walk after it. At the same time, the body receives a supply of nutritious amino acids, the skin absorbs vitamins, the brain is eager to process information, and the conscience is clear and does not even remember the bar of chocolate in your pocket. [9] [10].
Chemical composition of the product
Nutritional value (based on 100 grams of finished cheese) [11] [12]
Caloric content 73 kcal Proteins 8,1 g Fats 4,2 g Carbohydrates 0,6 g Dietary fiber 0 g Water 0 g Cholesterol 0 g Ash 1,62 g
Vitamin composition (in milligrams per 100 grams of finished cheese)
Thiamine (B1) 0,081 Riboflavin (B2) 0,052 Niacin (B3) 0,195 Choline (B4) 106,3 Pantothenic acid (B5) 0,068 Pyridoxine (B6) 0,047 Folic acid (B9) 0,015 Ascorbic acid (C) 0,1 Tocopherol (E ) 0,04 Nicotinic acid (PP) 4,57
Nutrient balance (in milligrams per 100 grams of finished cheese)
Macronutrients
Potassium (K) 146 Calcium (Ca) 372 Magnesium (Mg) 60 Sodium (Na) 16 Phosphorus (P) 287
Trace Elements
Iron (Fe) 4,87 Manganese (Mn) 1,5 Copper (Cu) 0,4 Fluorine (F) 28,5 Zinc (Zn) 1,99
Use in cooking
Tofu is often used as a substitute product rather than a unique ingredient. Nutritious protein cheese is a favorite among vegans and vegetarians looking for plant-based counterparts to animal products. Tofu can be a binder in baked goods instead of eggs, or a base for pies / muffins instead of curd.
Cheese can be used to make scrambled eggs, vegan shakshuka, or unconventional scrambled eggs. Fast and easy cooking attracts both chefs and ordinary amateurs. To prepare a memorable snack, you just need to chop tofu with your hands, fry it with vegetables and your favorite spices.
Tofu creates a real space for creativity, as it is a white canvas for your culinary masterpieces. [13].
How to cook tofu properly
If you decide to go vegan / vegetarian or just diversify the menu, then the question arises – how to make tofu? Not everyone likes the taste of unprocessed cheese. Even spicy tofu does not have a special aroma and taste. Our spoiled receptors are used to receiving a whole palette of aromas and flavors. Tofu is calmer and more moderate in this regard.
How to prepare tofu
Before preparing tofu, you need to get rid of the accumulated liquid as much as possible. Remove the cheese block from the packaging. Place a piece of cheese on one paper towel and cover it with the other. It is best to fold each towel in several layers for greater efficiency. Place something heavy (empty container / basket of beans) on the surface of the wrapped food and let sit for at least 20 minutes. The excess liquid will drain out, and the cheese will be ready for further action. Do not leave it on for more than 2 hours. Tofu will simply dry out, lose its flavor and texture.
Secrets of cooking
Cut the prepared food into pieces of the required size and soak in the sauce or marinade. Tofu will take over the flavoring palette of the sauce like a sponge, so carefully consider the composition of the sauce / marinade and its compatibility with the desired dish. Marinate for no more than 30 minutes.
Culinary tip: Tofu goes well with citrus fruits. Marinate cheese in lemon / lime / orange / grapefruit sauce for an amazingly tasty and rich product, from which you can make both a salty snack and a sweet dessert.
Use vegetable oils such as sesame or coconut to fry the product. The oil will give an extra taste, make the dish perfect and unique. Cook the cheese in a highly preheated skillet for 5 to 7 minutes. The product must be constantly stirred, and the spices must be introduced at the very end of cooking.
Recipe agedashi tofu
We need:
- tofu – 150 g;
- cornstarch – 5 g;
- ponzu sauce – 2 tablespoons (can be replaced with sauce to taste);
- nori – 1 leaf;
- mushrooms to taste – 20 g;
- fresh spinach – 10 g;
- a drop of vegetable oil for frying;
- green onion – 5 g;
- sesame seeds to taste.
Preparation
Cut the tofu into small rectangles, dip in cornstarch (so the mixture completely covers the cheese) and fry in a drop of vegetable oil for 30-40 seconds on each side. Place the fried tofu on a napkin so that the excess oil is glass.
Prepare a saucepan, heat the sauce in it, add the pre-chopped mushrooms and blanch the ingredients. Place the cooked tofu on a plate / tray / board, top with the mushroom sauce and place the mushrooms on top of the cheese. Garnish with agedashi tofu with sesame seeds, onions, nori strips and spinach, and add your favorite spices. Serve immediately after cooking while the food is hot. The dish will be an excellent addition to breakfast or a separate afternoon tea.
Crispy Red Rice Tofu Recipe
For the sauce we need:
- coconut pulp – 100 g;
- purified water – 80 g;
- tofu – 100 g;
- hot chili to taste.
For crispy pickled tofu, we need:
- tofu – 200 g;
- corn starch – 1 tablespoon;
- soy sauce to taste – 2 tablespoons;
- rice vinegar – 1 tablespoon;
- natural cane sugar to taste;
- Thai sauce – 1 tablespoon (can be replaced with a few grams of hot chili peppers);
- honey to taste – 1 tablespoon.
For red rice, we need:
- soy sauce – 2 tablespoons;
- rice vinegar – 1 tablespoon;
- natural cane sugar – 1 tablespoon;
- dark beer – 4 tablespoons (the ingredient can be removed if desired);
- rice – 200 g;
- purified water – 400 ml.
Preparation
Pour the liquid over the rice and cook over low heat. As soon as the rice is at the level of the liquid, turn off the heat, cover the dishes with a lid and let the rice steep. 30-40 minutes will be enough for the cereal to acquire the desired consistency.
Cut the tofu into small cubes and combine all the marinade ingredients in a separate saucepan until smooth. Dip the tofu cubes into the marinade. 40 minutes is enough for the marinade to completely saturate the cheese and endow it with a special flavor and aroma palette.
Cooking the sauce: chop the coconut pulp in mashed potatoes (a blender will quickly and easily perform this manipulation), dilute with water, add chopped hot chili. Preheat a skillet (or other deep container) and pour the sauce into it, leave to simmer for 10 minutes. Mix the raw tofu in a blender, add the sauce still warm and refrigerate for 60 minutes. After an hour, the sauce will thicken (the consistency will be similar to traditional mayonnaise) and is saturated with the flavors of each ingredient.
Heat the rice along with soy sauce, thai sauce and vinegar. Dark beer can be added if desired. Heat the rice until sticky. Fry the tofu cubes in vegetable oil for 3-5 minutes. Presentation: Place coconut sauce on the bottom of a plate, and rice and tofu in the center. You can decorate the dish with your favorite herbs or vegetables.
Dangerous properties and contraindications
The harm of the product lies in phytic acid. In the process of absorption by the body, it binds nutrients, vitamins and minerals. Soy products are also recommended to be limited in the diet of infants, pregnant and lactating women. It is believed that excessive consumption of tofu reduces libido and provokes erectile dysfunction in men.
It is forbidden to abuse cheese in case of diseases of the endocrine system. An overabundance of its components can provoke an exacerbation of current diseases.
If the soybeans from which the cheese was prepared were grown in an environmentally polluted area, then it automatically becomes unfit for human consumption. [14]… All derived food products, respectively, also do not bring benefits, but only harm health.
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