Tofu, an acquired texture............

Ok, so tofu might not have the trendiest reputation and it may be considered a hippy health food, but cooked in the right way it can be an excellent, useful & tasty meat alternative. It’s well worth giving it a chance! I refer to it as an acquired texture because I don’t think it can be called an acquired taste, as it doesn’t really taste of anything by itself but you don’t avoid eating bread because flour tastes of nothing by itself.  Marinade & correct preparation save the day!

Benefits of Tofu

• It’s an excellent source of protein particularly for vegans, containing all 8 essential amino acids and being low in carbohydrate and fat. Many of the vegan sources of protein are either high in carbohydrate (beans, lentils, quinoa) or high in fat (nuts and seeds), meaning it’s easier to make well-balanced meals with tofu.
• Tofu may be beneficial for bone health. Firm tofu is high in calcium and low in phosphorus.  Whilst high protein diets based on animal products may have an acidifying effect on the body that may impede bone health if not accompanied by sufficient alkalising foods, tofu is a protein that does not have this effect.
• Its isoflavone (a plant compound found in soya) content may help to lower cholesterol.
• The soya isoflavones can be useful for ameliorating many female hormonal health issues such as the menopause and health issues related to oestrogen dominance (Endometriosis, PMS, Heavy/painful periods, Fibroids). + it does not make men grow man boobs!

No food is perfect! Things to be aware of:

• It is believed that unfermented soya (edamame beans, soya milk, tofu, soya based meat substitutes) may be detrimental to thyroid function.  The evidence is unclear but it’s best to avoid having it more than 3 times per week if you have thyroid issues and to ensure you consume sufficient iodine from seaweeds (in moderation).  Remember that nothing is good in excess! Not even broccoli!
• Unfermented soya also contains some substances called anti nutrients that can impair protein digestion and reduce mineral absorption.  Chewing thoroughly (aim to chew each mouthful around 20 times) and eating some bitter foods /herbs may aid protein digestion. Consuming vitamin C rich foods (red peppers, chillies, lemon, leafy greens) can help to improve iron absorption.

Considerations when starting out with tofu

• Aim to buy organic or at least ensure it states that it’s not made from genetically modified soya, which is harmful to health and the environment. 
• If you’re a bit of a novice cook like I was it might be an idea to try it once in an oriental restaurant just to assure yourself that it can really be nice if cooked properly.  I was never sure if it was just a horrible food or if it was just my crap cooking. (still in this stage with tempeh!) It’s very nice in black bean sauce in Chinese & Vietnamese restaurants.
• Try to buy the firmest kind you can find for a better texture. 
• Taifun is a particularly good brand available in health food shops, Waitrose & online.  Plain & ready marinated versions are available. Plain is much better value for money but ready marinated is useful for when you are rushed for time.

5 steps to tasty tofu!

You will need: Firm tofu, cornflour (optional) 2 plates, kitchen roll & time!  Don't do this when you come home from work starving!

1. Squeeze out all the excess water (I usually press it between two plates and then dab it with kitchen roll.)
2. Cut into slices and cover with your favourite marinade (Tamari, garlic & ginger or Teriyaki sauce for example).  Leave for at least half an hour in the fridge.
3. To give it an extra bit of crispiness, coat it in a little bit of cornflour.  To do this, put about a tablespoon of cornflour in a sturdy sandwich bag. Add the tofu, hold the end closed & give it a good shake. (I once did it with a not so sturdy sandwich bag & it split and the tofu just all fell on the floor. 5 second rule!)
4.  Heat a small amount of oil with a high smoke point (coconut oil, macadamia nut oil) in a baking tray or frying pan.
5. Either cook in the oven for 30 mins at Gas mark 5 or stir fry until it becomes brown and crispy.
   

·   The tofu can now be added to stir-fries, curries or other dishes to give your meal a real protein boost.

    
  Here I've quickly stir fried some chopped leeks, courgette, broccoli and red onion, added some leftover brown rice and a touch more soy sauce.  This is quite a big portion so this will do me 2 or 3 meals depending on how hungry I am. 

    

    Nutrients galore!