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Tofu

In season all year

Food Description:

Tofu is soybean curd made from curdled soy milk. The curdling agent used to make tofu is nigari, a naturally occuring mineral from sea water.
Tofu was first used in China around 200 BC and is still a dietary staple throughout Asia. Tofu, as it is, is bland and tasteless but when well prepared can assume any flavour, making it a perfect blank canvas for cooking. Like tempeh, tofu is a complete source of vegetable protein that is much easier to digest than soy beans. The three main types of tofu available are firm, soft and silken.
Firm tofu comes in a firm, dense, white block. Soft tofu comes in a white block but is more pliant than firm, and silken tofu is has a sloppy, custard-like texture. Tofu is inexpensive and easy to use.

General Information:

Category: Legume
To Buy: Tofu can be found in the refrigerated section of Asian stores, health food shops and supermarkets. Buy it in water-filled tubs or vacuum packs. Tofu can also be purchased flavoured or smoked (best to buy unflavoured and add your own).
To Store: Check the expiry date of packaging. Once opened leftover tofu should be rinsed and covered with fresh water for storage. Change the water daily to keep it fresh, and use the tofu within a week. Tofu can be frozen up to 5 months.
Tips and Tricks: To flavour firm tofu, boil it in water until it floats to the surface. Drain and blot it dry with absorbent paper. Marinate it in the flavour of your choice for up to 24 hours.

Nutrition (Per serve):

Weight (grams): 130
Carbohydrates, g: 0.8
Fat (g): 5.5
Monosaturated Fat , g: 1.2
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 398
Protein (g): 10.5
Saturated Fat, g : 0.8
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Use firm tofu in stir-fries, cutlets and any dishes where you want it to retain its shape. Soft tofu is good for soups and silken is excellent in desserts, baking, or used to make vegetables more creamy.

Benefits the Following Health Conditions:*

Anaemia
Heart Disease
Low Energy
Osteoporosis
 Atherosclerosis
High Blood Cholesterol
Menopause

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.





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