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THE TOFU

the benefits of tofu on your health


Do you want to eat meatless meals more often? Tofu is a great alternative. Fat free, it is also rich in protein. Here is why he is good and how to prepare it.

Made from soybeans, tofu is an excellent source of low-fat protein: 240 g (8 oz) of firm tofu provides as much protein as 75 g (2 oz) of steak or 90 g (3 g) oz) of ground beef. And it contains few calories, but plenty of calcium: ½ cup (4 oz) extra firm tofu contains only 120 calories and as much calcium as 1 cup (8 oz) of cow's milk. What's more, it contains isoflavones that relieve the symptoms of menopause.

In cooking, tofu is versatile. It's true, its taste is bland, but its porous texture allows it to take on the flavor of the foods it is associated with (soft tofu and chocolate make a dessert, with garlic, lemon juice and basil, it becomes dip). It can be added to recipes in many ways. Try it crumbled, sliced, braised, baked, poached, fried, mashed or diced. You can also buy it cooked, smoked, fermented or fried.

How is tofu made?
The method of making tofu is similar to that of cheese, such as ricotta. A salty or acidic mineral coagulant is added to the heated liquid soybean. The liquid then separates into curds and whey. The curd is compressed to make a block. The longer and more powerful the compression, the firmer will be the tofu

To search for the purchase
You'll find tofu in supermarkets, either in the fruit and vegetable department or in the refrigerated food section. It is offered immersed in water and you will need to rinse it before using it for cooking. Here are its different textures and the most suitable meals for each:

Tofu closes (or current)
This is a tofu to do everything. It is not as smooth as silky tofu or as granular as extra firm tofu. Once fried, it is creamy on the inside. Use it as a garnish on pizza, chili and tacos.

Extra firm tofu
It is the tofu that has been compressed the longest, it will not crumble during cooking. There are several ways to prepare extra firm tofu: marinated, grilled or crumbled to look like minced meat.

Silky tofu
It is soft and silky with a creamy texture. (Silky Tofu is available in a soft, firm, extra-firm version, but all are soft tofu.) Use it in salad dressings, pie fillings, puddings, and smoothies.

Storage Tips
To keep the tofu firm, extra firm or silky, put it in a container filled with cold water, then cover and refrigerate for up to seven days. Do not forget to change the water every day to keep tofu fresh.

Remains of firm or extra firm tofu may be wrapped in plastic wrap and frozen for up to five months. Be aware that tofu freezing changes its texture and color, it becomes difficult to chew and turns white to yellow. To defrost, remove the plastic wrap and place the tofu in a deep bowl. Cover with boiling water and let stand for 15 minutes. Drain the tofu and rinse with cold water. Before using it, squeeze it firmly between your hands to remove excess water.

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