✧ ALL ABOUT TOFU!
✦ what is tofu?
tofu is made of condensed soy milk and pressed into blocks of various softness. it’s gluten-free & vegan!
✦ what nutrients does it have?
tofu is very high in protein and contains all of the essential amino acids! it also provides fats, carbs and other vitamins and minerals.
✦ is it good for you?
tofu contains isoflavones such as phytoestrogens, which may help protect against some cancers, heart disease, and osteoporosis. however, overconsumption of tofu may also present some risks, such as higher risk of breast cancer.
✦ how do i press tofu?
regular tofu needs to be pressed before use. the easiest way to get the water out is by purchasing a tofu press, but you can press it without one! put the tofu on paper towel and put another layer on top. put a plate or a cutting board on top of the paper towels and then weigh it down with heavy books or cans. every 30 mins or so, drain the water that has been pressed out (https://www.onegreenplanet.org/vegan-food/common-tofu-cooking-mistakes/)
✦ what can i make with it?
the 2 main categories of tofu are silken and regular. silken tofu falls apart easily and doesn’t require any preparation. under regular tofu, there are various types of softnesses, all of which can be used to make various things. regular tofu needs to be pressed (see above) before use.
☞ silken: puddings, dips, sauces, creams, smoothies for extra protein, salad dressings, egg substitute
☞ soft: casseroles, soups, egg substitute
☞ medium-firm: soups, stews, curries
☞ firm & extra-firm: meat substitutes, breakfast scramble (see 2nd slide for a recipe) and many more!
most recipes that require tofu indicate which softness is needed. they are not interchangeable except firm & extra-firm.
have so more questions about tofu? feel free to leave a comment below!
research from https://www.healthline.com/nutrition/what-is-tofu#selection and https://www.medicalnewstoday.com/articles/278340.php
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