Tofu Recipes and Health Benefits

   

         Tofu is a white blocks made from soybean curd. From a soybean plant processed and extracted soybean milk from a soybeans it is soak in water, crushed and boiled. It is a good source of protein and best substitute for meat. Vegan or people who don't eat food from animals usually use tofu as part of their diet. It is affordable and budget friendly. There are lots of recipe using tofu as the main ingredients.

              Tofu Nutrional Value 

                   According to Healthline  

One 3.5-ounce (100-gram) serving of tofu offers (2Trusted Source):

• Protein: 8 grams
• Carbs: 2 grams
• Fiber: 1 gram
• Fat: 4 grams
• Manganese: 31% of the RDI
• Calcium: 20% of the RDI
• Selenium: 14% of the RDI
• Phosphorus: 12% of the RDI
• Copper: 11% of the RDI
• Magnesium: 9% of the RDI
• Iron: 9% of the RDI
• Zinc: 6% of the RDI

                         Health Benefits of Tofu 

 

       It has nine essential amino acids. A good source of iron and calcium. It has also minerals like manganese and phosphorous. Also it contains magnesium, copper, zinc and vitamin B1. The phytoestrogen content of soya is good for women to help reduce menopausal symptoms such as hot flashes, flushing, and night sweats because they contain high levels of isoflavones, a substance that mimics estrogen.Eating tofu can lower the risk of heart diseases according to EVERYDAY HEALTH website.


Tofu is called tokwa in the Philippines and the most popular recipe is the tokwa't baboy. A mix stir fried tofu and pork top with slice onion. Best pulutan ( a food eaten while drinking alcoholic drink). Or paired with lugaw (porridge) or paired with steam rice.


Tofu recipes you can try

 

Crispy Tofu with spicy vinegar

 

Ingredients


*tofu cut horizontally
*Crispy fry breeding mix or cornstarch
* salt &pepper
*oil for frying

* vinegar
* 1teaspoon sugar

* pinch of chili flakes

*garlic

*onion




Procedure




*Put salt and pepper to the slice tofu.
*Coat with Crispy fry breeding mix or cornstarch.
*Fry until it turn crispy and golden brown.
*In a bowl combine vinegar,sugar,salt chopped onion and chili flakes.
And your dipping sauce is ready.

Ginisang Pechay with Tofu

 

Ingredients:

 

         Fried tofu
4 cups chop pechay
onion
garlic
oil
seasoning
1/2 cup water

 

Procedure: 

*Saute garlic and onion.
*Add pechay and tofu.
*Add water and seasoning
*Simmer for 5 minutes.

Stir Fried Tofu 

Just stir fry tofu put soy sauce or oyster sauce and top with chopped onion

 

Tofu Sisig with carrots

 

Ingredients

Fried tofu
slice carrots
onion
garlic
soy sauce
oyster sauce
mayonaise
green chili

Procedure: 

*Saute garlic and onion.
*Stir fry carrots.
*Add fried tofu,oyster sauce, soy sauce and green chili
*Mix well.
*Place in a bowl then add slice onion and mayonaise.

Tofu Lugaw toppers 

Lugaw
Fried tofu
onion
garlic
soy sauce




Saute garlic and onion. Add soy sauce and mix well. Top it to your favorite lugaw (porridge)

Ginisang Kangkong at Tokwa

 

Ingredients

Fried tofu

2 cups Kangkong ( swamp cabbage) 

Garlic

Onion

Oil 

 1 tablespoon soy sauce

Seasoning 

*Saute garlic and onion.

*Add kangkong and soy sauce stir until kangkong is cooked.

*Add fried tofu and seasoning. Add raw slice onion.

Adobong Sitaw at Tokwa

 

Ingredients 

Fried tokwa
Sitaw
Toyo
Suka
Garlic
Onion
Seasoning



*Igisa ang bawang at sibuyas.
*Igisa ang sitaw haluin at lagyan ng kaunting tubig.
* Kapag malambot na ang sitaw timplahan ng suka, toyo at seasoning.
* Idagdag ang pritong tokwa.

Tofu sauteed in tomato and bell pepper