I first discovered tofu when I was learning how to calorie count, which had me paying attention to other food options available at restaurants. I realized that tofu vs. meat had less calories, less fat, less sodium, and almost the same amount of protein.
I fell in LOVE with tofu, though when my baby was diagnosed as anemic and was put on a high iron diet.
Tofu is an excellent source of iron, providing 33.7% of our daily requirement (in a 4oz serving). While tofu is low in fat, it does provide 15% of our daily requirement of Omega 3’s! It’s also high in calcium at nearly 40%.
100g of tofu contains an average of 17g of protein!
What are other health benefits of Tofu?
While some adults and children should be aware that they might have a food allergy with tofu due to soy (just like some people can’t handle gluten), the health benefits of tofu can’t be ignored. Tofu contains isoflavones, which are plant hormones that does our body good, including fighting breast and colon cancer.
The FDA just approved packing of tofu (with quantities of 6.25g of soy per serving) to be labeled as a HEART HEALTHY FOOD with the ability to help reduce the risk of coronary heart disease thanks to its ability to lower your bad/lousy LDL cholesterol.
Isoflavones can directly scavenge free radicals, which prevents premature aging. It also may help prevent bone loss, which lowers your risk of osteoporosis. And ladies take note: it’s believed that isoflavones may play a role in the reducing menopausal symptoms. Yahooooo!
Isoflavones are so fantastic that they were the primary ingredient in University of Minnesota’s scientist “smart bomb” drug which has the potential to cure childhood leukemia.
Blending with Tofu!
The thing that I love the most about tofu is that it takes on the flavor of whatever you’re mixing (or cooking) it with. This makes tofu extremely versatile in the kitchen. We add tofu to our smoothies to up our nutritional content and add great texture!
Orange Breakfast Dream (pictured)
- 1 1/2 cups orange juice, chilled
- 1 cup milk, or light vanilla-flavored soy milk, chilled
- 1/3 cup silken tofu or soft tofu
- 1 tablespoon dark honey
- 1 teaspoon grated orange zest
- 1/2 teaspoon vanilla extract
- 5 ice cubes
- 4 peeled orange sections
This tastes just like an old-fashioned Creamsicle! Remember that the orange sections at the end are going to add pulp, so it you’d prefer a chunk-less smoothie, than simply omit the orange sections.
Tofu Energy Smoothie
- 1/2 cup of soft silken tofu
- 1 cup of fresh strawberries (sliced or quartered)
- 1/2 cup of low fat milk, or light vanilla soy milk
- 1 large banana (peeled, sliced, frozen)
- 2 tablespoons of pineapple juice concentrate (frozen)
Put all the ingredients in a blender and blend until smooth!
Tofu can be saved up to a week in your refrigerator by submerging the tofu in water inside an airtight container with a lid. Make sure you change your water daily.
I’m always looking for new tofu recipes. Leave me a comment below with yours!