Cooking with Tofu
Hello everyone, and welcome back to my blog. Can you believe August is almost over? I know I have been saying this just about weekly, but it feels like this summer is flying by. Which is fine by me!
This week I wanted to share some information on tofu as well as a few recipes using tofu. I know many of you have seen these off white blocks in plastic tubs and thought “what am I supposed to do with this?” Or, maybe you bought it and tried to eat it plain, and wondered why in the world people enjoy it.
Growing up in Hawaii tofu is just another protein option, as it is in many Asian countries. I want to be clear: I do not view tofu as a diet food and I am not a doctor or a nutritionist. If you are not sure if tofu is a good fit for your diet please reach out to your primary care doctor. I will list some studies I found helpful at the end of this post. Now, lets get into it!
What is Tofu?
Tofu is made of soybeans that are curdled and pressed into blocks. Tofu contains nigari, which is the liquid left over after extracting salt from sea water and it is what gives tofu its shape and texture. Tofu can be fortified with vitamins and minerals like calcium and B12. Tofu is an excellent source of protein, calcium, selenium, manganese, iron, and magnesium; as well has not containing any saturated fat.
Soy has a complicated history in the West. Early studies found the plant form of estrogen (phytoestrogens) to have a negative impact hormone function. More recent studies has shown those claims to be untrue, or at least not true to a degree that would deem tofu harmful. Some studies have shown that tofu, and other minimally processed soy products, can reduce the risk for heat disease, diabetes and several kinds of cancer. It may also help alleviate symptoms in those experiencing menopause.
“The Takeaway: Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. Studies may seem to present conflicting conclusions about soy, but this is largely due to the wide variation in how soy is studied. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat.”
Tofu History
Tofu making was first recorded in the Chinese Han dynasty about 2,000 years ago. Tofu and its production technique were introduced to Japan during the Nara period (710-794) and it is believed to have been introduced to Vietnam during the 10th and 11th century. The popularity of tofu spread through South East Asia likely due to the spread of Buddhism, and tofu is still an important staple in the diet of East Asian Buddhism because of its high protein content.
In Chinese history it is said that tofu was invented by Lord Liu An, but it is important to remember that notable discoveries and inventions were often attributed to influential figures and leaders. This does not mean that the recorded history is inaccurate, but it is possible that tofu was invented by someone with inferior status.
Types of Tofu
Soft tofu is delicious marinated and chilled.
There are many types of tofu available, and it is important to know the differences so that you purchase the right one for the recipe you are using. Tofu comes in silk, soft, medium, firm, extra-firm and super firm. Non-silken tofu is often called regular tofu. The main differences between the types is how much water is pressed out of the tofu.
Silk Tofu: Silken tofu is not drained and pressed. This Japanese style tofu has the highest water content, and a more custard like texture. Depending on the soy protein content this tofu can be soft, firm or extra firm. Silken tofu works best in smoothies, deserts, puddings and sauces.
Regular Tofu: This tofu is pressed and has a more spongy texture. It comes in soft, medium, firm, extra-firm and super firm.
Soft: This is the Chinese equivalent of the Japanese Silk tofu though it is not as smooth as silken.
Medium: Denser but still delicate this tofu is nice in soups either warm or chilled. It can be harder to find and can be substituted for firm tofu depending on the brand.
Medium tofu is great in miso soup.
Firm: This tofu absorbs flavors well, and can be stir-fried as well as pan fried. It is perfect crumbled in tofu scrambles.
Extra-Firm: This tofu holds its shape well, and can stand up to being stir-fried, pan fried or even deep fried. It can also be grilled, baked or crumbled to resemble ground meat.
Super Firm: Very dense with a high protein content and less water to cook out this tofu is great for quick cooking, but be careful it can dry out easily.
Tofu Scramble
Ingredients
- 1 16. oz. container firm tofu, drained
- 1 tablespoon oil
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/3 cup nutritional yeast
- 1/2 teaspoon turmeric
- 3 tablespoons unsweetened almond milk
- 1/4 cup green onion or chopped parsley (optional)
Instructions
- Heat oil over medium heat
- Combine salt, pepper, nutritional yeast and turmeric in a small bowl
- Add the block of drained tofu to the pan using a wooden spoon to break the tofu up into crumbles resembling scrambled eggs, keep cooking until most of the liquid has cooked out of the tofu, about 4 minutes
- Add almond milk
- Sprinkle the tofu with the seasoning mixture, stirring well to ensure everything gets coated.
- Cook for an additional 4 minutes
- Remove from heat and serve immediately.
- Add about 1/2 a cup of scramble to a warm tortilla with an extra pinch of nutritional yeast and a tablespoon of salsa.
Nutrition Facts
Calories
167.47Fat (grams)
10.40Sat. Fat (grams)
1.41Carbs (grams)
6.49Fiber (grams)
4.22Net carbs
2.28Sugar (grams)
0.98Protein (grams)
16.61Sodium (milligrams)
542.16Cholesterol (grams)
0.21
Tofu Katsu
Tofu Katsu with Tonkatsu Sauce
Ingredients
- 1/4 cup ketchup
- 1/4 Worcestershire sauce
- 1 teaspoon sugar
- 2 tablespoons soy sauce
- 2 16 oz. extra firm tofu, pressed (direction at the bottom)
- 1/3 cup almond milk
- 1/3 cup all-purpose flour
- 3 tablespoons cornstarch
- salt
- 2-3 cups panko
- Oil for Frying
Instructions
- Whisk together ketchup, Worcestershire sauce, sugar and soy sauce together and set aside.
- Slice each pressed tofu block into three equal pieces horizontally and sprinkle with salt and set aside.
- Pour about 2 inches of oil into a large skillet and heat under medium heat.
- In a shallow dish whisk together flour, almond milk, a pinch of salt and cornstarch.
- Place the panko into another shallow bowl.
- When the oil is hot carefully dip the tofu pieces into the flour mixture and press firmly into the panko.
- Fry until golden brown, about 4 minutes per side.
- Be sure not to over crowd the pan.
- Drain the katsu on paper towels.
- Serve immediately with sauce.
- Drain tofu, then wrap in paper towels.
- Place wrapped tofu on a flat surface and gently place a cutting board over the tofu with about 2 lbs. of weight on top (I just use a few bags of dry beans)
- After 30 minutes unwrap the tofu and place back into the container.
- Place into the freezer overnight
- The next day remove the tofu from the freezer and let it defrost on the counter.
- When fully defrosted wrap the tofu in paper towels and repeat the first step.
- I pulled about a cup of liquid from my tofu total with this method.
Notes:
Alternatively you can dredge to tofu in 1/2 cup of cornstarch with a pinch of salt and then dip in whisked eggs then press into panko
Nutrition Facts
Calories
383.39Fat (grams)
12.92Sat. Fat (grams)
2.11Carbs (grams)
47.35Fiber (grams)
3.87Net carbs
43.49Sugar (grams)
7.19Protein (grams)
22.41Sodium (milligrams)
822.99Cholesterol (grams)
0.00I found these sites helpful when writing this post
https://www.thekitchn.com/tofu-varieties-whats-the-difference-201345
https://en.wikipedia.org/wiki/Tofu#History
Further Reading
https://www.hsph.harvard.edu/nutritionsource/soy/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271/
