Tofu is more nutritious than meat, fish and milk. It is only 4-5 percent fat and this fat is mostly unsaturated fatty acid.The B vitamins and minerals of the soybean remain undamaged by the tofu-making process. Due to the phytoestrogen content of soya, many women decide to include soya rich foods like tofu in their diet as they enter the menopause. The fact that it has no flavor, shouldn’t be seen as a disadvantage. On the contrary, tofu can absorb the flavors of any ingredients.
Different Types of Tofu
Natural Tofu: This has no added flavors, it can be marinated, fried, broiled, boiled and prepared in a variety of different ways.
Smoked Tofu: marinated in spicy soy-sauce then smoked over birch-hood; use in stir fries or on bread.
Tofu with Hazelnuts: Especially rich in fatty acids and protein; eat cold on bread, with fruits, or in salad.
Vegetable Tofu: with finely diced vegetables and herbs, very versatile, an especially colorful addition to soups.
Recipes to enjoy even more the magical of this healthy food:
Marinated Tofu with Almond Millet and Swiss Chard
- 200 g plain tofu
- 3 tbs olive oil
- 4 tbs soysauce or tamari
- Juice of half lemon
- 1/2 tsp herb salt
- 2 garlic cloves
- 125 g millet
- 250 ml vegetable stock
- coarse salt, black pepper
- 3 tbs finely chopped almonds
- 2 tbs finely chopped parsley
- 500 g Swiss chard
- 1/2 onion
- 1 tbs butter
- 1/2 tsp vegetable stock granules
- 100 ml heavy cream
- 1 msall carrot
- 1 tsp arrowroot
- 1 pinch nutmeg
Cut the tofu into triangles. Make a marinade out of oil, soysauce, lemon juice and herb salt. Add one clove of minced garlic and leave the tofu in the marinade. Rinse the millet under hot then cold water. Dry fry it briefly, then add the vegetable stock and simmer for 8 minutes. Season to taste with salt and pepper and simmer for a further 20 minutes. Mix in the parsley and almonds just before serving.
Meanwhile, prepare the Swiss chard by removing the stalks. Chop the stalks, cut the leaves into strips. Finely chop the onion and the rest of the garlic, and braise in the butter until it is transparent. Add the chard stalks and braise. Dissolve the stock granules in 5 tablespoons of boiling water. Pour into the onion mixture and add the chard leaves. Braise until the leaves wilt.
Dice the carrots and add to the chard.
Mix the cream with the same volume of water and add to the chard and carrot mixture. Add the arrowroot, dissolved in a little water and use to thicken the vegetable sauce. Season with salt, pepper and nutmeg.
Fry the tofu in the marinade. Serve with the millet and Swiss chard and serve at once.