Image Source: Tofu Recipes
Benefits of Tofu
Tofu is a nutritious, versatile, convenient, and flavorful addition to any diet! Although some questions remain about the potential health benefits and risks of soy products, the latest research suggests that moderate consumption is healthful. Learn how to make tofu at home by reading this article.
Here are some benefits:
- Tofu is nutritious! It's a great source of plant-based protein, calcium, magnesium, and iron; it's cholesterol-free; and it's low in fat/saturated fat. Soy consumption has also been shown to help prevent disease recurrence in breast cancer patients, ward off high blood pressure, help alleviate hot flashes in menopausal women, and reduce LDL (or "bad") cholesterol levels.
- Tofu is versatile! Use silken tofu in smoothies, pies, and vegan ice cream recipes, or try firm tofu in scrambles, stir fries, as a pizza topping, or on the grill.
- Tofu is convenient! Readily available at nearly all major grocery stores (with more variety at co-ops and specialty stores), tofu is an inexpensive and convenient source of plant-based protein. But make sure you ONLY buy GMO-Free products, here is a great list.
- Tofu is delicious! Ok, maybe it's not super tasty straight out of the package which is why we highly recommend making homemade tofu (recipe here), but it absorbs sauces and spices like a sponge, making it an excellent addition to all types of curries, stir fries, scrambles, and other saucy dishes.
What About GMOs?
Biotech companies boast a wide range of benefits from using GM foods, ranging from health, to environmental, to economic. However, there is little research on the impact of consuming GM products, mostly because the FDA does not require these foods to be labeled or tested for safety, and most of the research being done is funded by the corporations that create them. Further, independent research has found significant differences in the nutrient, vitamin, and protein compositions of many GM crops.
Today, over 80 percent of processed foods in the U.S. contain GM products and when it comes to soy, 93 percent of it is genetically modified. With the pervasiveness of these products in supermarkets and the severe lack of impartial research, government regulation, and product labeling, the only way you can avoid GMO soy is by buying organic, which, by law, cannot contain GMOs. However, this is not fool-proof because the law does not require testing to ensure that these products are GMO-free. Your best bet is to look for the "Non-GMO Project Verified" label.How? Make These Recipes Below:
There are tons of great ways to incorporate tofu into your diet! Here are 6 of our favorite recipes.
1. Low Fat Strawberry Tofu Ice Cream
2. Miso Roasted Pumpkin and Grilled Tofu Over Udon Noodles
Move over pumpkin pie…there's some savory competition in town. This recipe was inspired by an idea for miso-roasted pumpkin as a side dish, but ended up as a light and lovely Japanese-inspired meal in a bowl. Get the recipe HERE.
3. Pan Fried Tofu tossed with Ginger Spinach and Mushrooms
The vegetables in this dish, pack a lot of good flavor from a light spark from the ginger and the woody softness of the mushrooms folded into the wilted spinach. Get the recipe HERE.
4. Tofu Pakoras
If you're been to an Indian restaurant, you've no doubt had a pakora. It's usually a vegetable coated with a batter of chickpea or garbanzo bean flour and deep-fried into melt-in-your-mouth perfection. Pakoras -- also called bhujias-- appear on Indian dinner tables during festivities or just as a snack on a rainy day with a hot cup of tea. They make great finger foods. Get the recipe HERE.
5. Sweet Potato Tofu Pizza
This Sweet Potato Tofu Pizza works great as breakfast, lunch or dinner. I like to have a slice with salad or soup in the evening, followed by a leftover slice for breakfast. This pizza also makes for a healthy, portable snack. The tofu scramble topping can be easily adjusted to fit your tastes. Toss in some extra spices to match your cravings, or swap out one veggie for another. Get the recipe HERE.
6. Make Your Own Tofu at Home