Tofu is manufactured from condensed soy milk that is pressed into solid white blocks in a technique similar to that of cheese manufacturing.
To help tofu solidify and hold its shape, nigari, a mineral-rich coagulant left over after salt is removed from saltwater, is employed.
Easy Scrambled Tofu
The United States grows the majority of the world's soybeans, and a considerable percentage of them are genetically modified (GMO). Genes are added to GMO crops to boost their growth, pest resistance, nutrient content, and agricultural ease.
Despite the fact that additional research on the long-term health consequences of GMOs is needed, some people are concerned about their impact on the environment and human health, especially those who are allergic.
Meanwhile, if you're concerned about GMOs, look for tofu that's labeled organic and GMO-free.
Scrambled tofu recipe for vegetarians and vegans, is a popular quick and easy scrambled egg replacement. Most vegetarian restaurants serve some variation of this dish for breakfast or brunch, but it's simple and quick to make at home with only tofu, a few vegetables, and a few seasonings.
- 1 cup Tomato (chopped)
- 1 cup Onion (chopped)
- 1 cup Sweet Pepper
- 1 tbsp Olive oil
- 1 lb Tofu
- 2 tsp. Turmeric
- 2 tbsp. Yeast Flakes
- salt & Pepper to taste
- Sauté the first three ingredients in olive oil.
- Cook for a few minutes or until the onions are clear or translucent.
- Add mashed tofu.
- Combine all seasonings, and allow to simmer for 10 minutes on low heat.
Add salt and pepper to your taste. (I add about 2 tsp salt)
One 3.5-ounce (100-gram) serving of firm, calcium-set tofu offers (4Trusted Source):
Protein: 17 grams
Carbs: 3 grams
Fiber: 2 grams
Fat: 9 grams
Calcium: 53% of the Daily Value (DV)
Manganese: 51% of the DV
Copper: 42% of the DV
Selenium: 32% of the DV
Vitamin A: 18% of the DV
Phosphorus: 15% of the DV
Iron: 15% of the DV
Magnesium: 14% of the DV
Zinc: 14% of the DV
Tofu Health Benefits
1. Tofu is abundant in protein and fat yet low in calories. It also includes calcium and manganese, as well as a variety of vitamins and minerals.
2. Antinutrients such as trypsin inhibitors and phytates are found in tofu. Antinutrients are reduced by soaking, sprouting, or fermenting soybeans before creating tofu.
3. Isoflavones are found in all soy foods, including tofu, and are thought to be the primary source of tofu’s health benefits.
4. Tofu and other whole soy foods may help to enhance a number of heart-health indicators. More research is still required.
5. Tofu’s high isoflavone concentration may help to increase bone mineral density and brain function, as well as relieve menopause and depression symptoms. Nonetheless, more research is required.
6. Soy foods may assist to prevent diabetes, but additional research on tofu is needed.
7. Tofu may protect against breast, stomach, and prostate cancers, according to research. More research is needed, however, before specific recommendations may be provided.
Health risks of eating tofu
It is typically deemed safe to consume tofu and other soy foods on a daily basis. However, if you have any of the following conditions, you may wish to limit your intake:
Some doctors advise women with estrogen-sensitive breast cancers to minimize their soy diet due to tofu’s poor hormonal effects.
Because of its goitrogen concentration, several doctors advise persons with weak thyroid function to avoid tofu.
Tofu is high in protein and contains a variety of beneficial elements.
It comes in a variety of shapes and sizes, and it’s a great addition to stir-fries, smoothies, soups, sauces, and even desserts.
Compounds found in tofu appear to protect against diseases like heart disease, diabetes, and even cancer. In addition, this soy diet may help with brain and bone health, among other things.
As a result, tofu is an excellent supplement to a well-balanced diet
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