Tofu is the so-called "bean curd", a product that is obtained from soybeans. It contains a lot of vegetable protein and only 75 kcal per 100 g, so it is ideal for a diet.
The benefits of tofu
Regular addition of tofu to the diet can provide the body with enough protein (this is one of the reasons why vegetarians value it so much). In addition, tofu contains beneficial amino acids, antioxidants, calcium and iron. Eating soy cheese will help you completely eliminate meat products. Here are some more useful properties:
- Reduces the risk of heart and vascular diseases.
- Reduces the risk of osteoporosis.
- Reduces cholesterol levels.
- Removes toxins from the body.
- Contains phytoestrogens, therefore it is indicated during menopause.
How to choose tofu
When buying, pay attention that the soybeans from which the tofu is made were not genetically modified - the label must bear the words "Non-GMO". Another obligatory inscription is "calcium sulfate" or "with calcium sediment". Choose vacuum-packed tofu with a liquid inside. Store in the refrigerator for a week, changing the water daily. After freezing, the product becomes more rigid and spongy, therefore freezing is undesirable.
How to make tofu
Since tofu has a neutral flavor, it is a versatile ingredient in cooking. "Bean curd" is especially popular in East Asian and vegetarian cuisines. Tofu can be boiled, sautéed, baked, steamed, added to soups and salads. Smoked tofu tastes almost indistinguishable from ham.
Baked tofu
- 350 g tofu;
- 2 tbsp. spoons of soy sauce;
- 1 tbsp. a spoonful of sherry;
- 1 teaspoon of sesame oil;
- 1 pinch of black pepper
Cut the tofu into cubes. Stir in sauce, sherry, oil and pepper. Pour the marinade over the tofu for 20 minutes. Put on a baking sheet and place in the oven for 20-25 minutes at 200 ° C.
