Despite its innocent appearance, tofu packs a nutritional punch, so whatever diet or lifestyle you are following, tofu can find a place in it.
Tofu has been a cornerstone for vegetarian diets in the West for so many decades, but it is fantastic to see tofu finally being embraced by non-vegetarians too; those looking to reduce their meat consumption as well as adventurous foodies keen to try out new ingredients and develop their skills to cook with it. Tofu’s health profile is full of happy contradictions; its light texture conceals its rich protein content – it is a complete protein and has higher protein levels than any other plant food containing all 8 amino acids essential for health. Even with its creamy texture and flavour, it is actually very low in calories and in saturated fats. Plus, it is easy to digest and comforting to eat; making it perfect for all ages.
In Asia, tofu is one of the first high protein foods that babies try, as well as being a welcome comfort for the edentulous, later in life! A 150g portion of firm tofu contains over 20g of protein, and it has been proven that consuming at least 25g of soy based protein each day, lowers blood cholesterol (The UK government’s Joint Claims Institute, 2002). The impact of eating soy regularly is also related to the reduction of heart disease (Mannu at al 2013). Most of the dishes in this book recommend a tofu portion size per person of about 150g when it is a main meal without lots of other dishes, but if you are eating tofu with many other accompaniments, then 100g of tofu per person is plenty. Tofu is deceptively filling despite being pretty light as the protein levels are high and satisfying.
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