Tips on Tofu

Tofu is a lean vegetarian source of protein. It is considered the chameleon of foods, which stems from its versatility in textures and ability to absorb any type of flavor. What is tofu really, and where does it come from?

Tofu, otherwise known as bean curd, is a product made from soybeans, water, and coagulant that undergoes a similar process as that of cheese.  Originally from China, tofu has made its way around the world, and today it can be found almost anywhere in a variety of textures. There are four different varieties of tofu one can choose from: silken, soft, firm, and extra firm tofu, all of which contain a high nutritional value.

Image source: http://thescienceofeating.com

TYPE	TEXTURE	IDEAL FOR…
Silken	Creamy	Dips & Spreads
Soft	Gelatin-like	Desserts
Firm		General Cooking
Extra Firm	Rubbery	General Cooking

Some of the health benefits of tofu are a high protein and calcium content, B-vitamins, iron, isoflavones, low in sodium and fat, low calorie, and it is easily digested, all which make tofu a super packed dietary item (1).

Studies suggest that having a varied diet, especially one that limits saturated or animal fats, can lead to reduced risk of cardiovascular disease (3). As a plant-based product, tofu is naturally cholesterol free and contains very little saturated fat.  It is chock full of nutritional benefits for overall health.  It is easy to see why so many people include tofu in their diet.

TOFU VS. MEAT   (4oz. servings)
	TOFU		MEAT
	Extra Firm	Soft	Ground Beef (80% lean)	Chicken Breast (Skinless)	Fish (Tilapia)
Calories	103	62	284	184	109
Protein (g)	11.2	5.4	19.2	34.5	22.8
Fat (g)	6.6	3.1	22.4	4.0	1.9
Saturated Fat (g)	0.6	0.4	8.6	1.1	0.6
Cholesterol (mg)	0	0	80	94	57
Sodium (mg)	9	6	75	444	59
Calcium (%DV)	20%	4%	2%	2%	1%
Iron (%DV)	12%	5%	12%	6%	4%

Tofu can be a versatile addition to one's diet, especially for vegetarians and vegans since it supplies them with protein and various nutrients their diet may lack otherwise.  Tofu is not only for vegetarians and vegans though.  Even the pickiest of carnivores can enjoy tofu if prepared to satisfy their own tastes; which can be rather easy since there are a plethora of ways tofu can be prepared and a wide-range of cuisines it can be incorporated into.  It is all a matter of experimenting with what textures and flavors work best for you.

Despite all of the benefits of tofu, there has been some controversy surrounding it. There is speculation that high levels of soy may contribute to some types of cancer. However, studies conclude that no actual evidence correlates this soybean-derived product to increased risks of cancer (2). On the contrary, these same studies suggest that some of the compounds found within tofu, or soybean derived products, are beneficial in the prevention of certain types of cancer (2).

Now, let’s dive in to the proper way to handle and cook tofu.  There are many different styles for cooking tofu and each utilizes a specific variety of tofu to make cooking it easier and better, it all depends on the recipe. However, tofu has to be prepped before being cooked, since it comes packaged in a container with water to help retain its freshness. This excess water can interfere with the flavoring and cooking process of the tofu, so a series of different steps are necessary in order to prepare the soft, firm, and extra firm tofu to its fullest potential.

Tofu Preparation Steps:

1. Drain the water in package.
2. Rinse the block of tofu carefully.
3. Dry the block of tofu by patting with a paper towel.
4. Freezing and thawing (optional, this provides the tofu with a more chewy texture).*
5. Press (duration varies; this helps remove excess water the tofu absorbed when packaged).*
6. Steam (for raw tofu, it helps decontaminate the tofu in the case it contains any bacteria).
7. Marinate (optional, can be either with a wet or dry rub; duration varies).
*For soft tofu, steps 4 & 5 are not necessary.

**Step 5, pressing the tofu can be done in two of the following manners. One way is to use a tofu presser, a device designed to squeeze excess water out of the tofu, or the other option is to use any heavy object you have available to act as a presser. For the second option, the tofu should be wrapped in paper towels and place on a level surface. Then you should place a plate on top of the tofu in order to create another flat surface on where you can place your heavy object and finish creating your own DIY tofu presser. For either method used to remove the excess water from the tofu, you should let it sit for about an hour in order to remove enough water. However, the longer the pressing of tofu takes, the better the removal of excess moisture and the less the moisture will interfere with your cooking; giving you as a result a tofu that is better at absorbing flavors.

Once the tofu is prepped you can ignite your creativity and start cooking with this highly versatile food item that can give you a wide variety of dishes due to its neutral slate and its ability to mimic any flavor you give to it. So now the sky is the limit for you to go ahead and experiment with flavors and styles of cooking this multipurpose food item we all know as tofu!

Extra Tips and Tricks:

• The smaller you cube/cut the tofu, the better the crisp or absorbency of flavor.
• Silken or Soft tofu can be used as a thickening agent.

Recipe Ideas:

Breakfast Tofu Scramble

Ingredients to serve 4 people:

• 2 14-ounce containers extra-firm tofu, crumbled
• ¼ cup nutritional yeast
• 1 teaspoon sea salt

  

  Image source: berrybundle.wordpress.com

• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric (gives the scramble a yellow color)
• freshly ground black pepper to taste
• 2 Tablespoons unrefined, cold-pressed olive oil, divided
• 1 small onion, diced
• ½ red bell pepper, diced
• 1 medium tomato, diced

*Suggested accompaniments: sprouted or whole grain tortillas, sliced avocado or guacamole, chopped fresh cilantro, sliced scallions

Directions:

• In a large bowl, mix together the tofu, yeast flakes, salt, cumin, turmeric and black pepper. 
• Heat 1 Tablespoon oil in a large skillet over medium heat.  Add the onion and red pepper and sauté until the onion is tender and translucent.  Add the tofu mixture.  Mix until well combined.(You can do all of this the night before and keep refrigerated). 
• Cook the tofu scramble until heated through and slightly golden brown.  Fold in the tomato. 
• Serve warm with desired accompaniments or rolled up in a tortilla for a breakfast burrito. 

http://pamelasalzman.com/tex-mex-tofu-scramble-recipe/#sthash.g97X7ASM.dpuf

Tofu Chocolate Mousse

Ingredients:

• 7oz Silken or Soft Tofu

  

  image source:  tofufortwo.net

• 3.5-4oz Melted Dark Chocolate Chips*
• 4 tsp. Agave Nectar
• ½ tsp. Vanilla Extract (optional)

*Heat in microwave until melted; melt in intervals of 15
  seconds so chocolate doesn’t burn. Can also use the
  Bain Marie technique to melt the chocolate.

Directions:

• Blend everything together in a food processor or blender
• Serve in small cups and chill
• Garnish with desired toppings

References:
(1): http://www.veg-world.com/articles/tofu.htm
http://www.soya.be/what-is-tofu.php
(2): http://www.ncbi.nlm.nih.gov/pubmed/24053483
http://www.ncbi.nlm.nih.gov/pubmed/23812102
http://www.ncbi.nlm.nih.gov/pubmed/25201305
(3): http://www.ncbi.nlm.nih.gov/pubmed/24304234

Guest blog entry submitted by UC San Diego student and dietetic hopeful, Karla Parra and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

Vegetarianism Part 2: Stocking the Pantry & Beet and Bean Rice Recipe

Let's delve into the continuation of UC San Diego FitLife nutrition tips for vegetarianism (part 2).

What Foods do a Vegetarian Pantry Include?
A vegetarian lifestyle can be as simple or complex as you choose, depending on the complexity of the preparation and cooking processes. Here are some foods to have on hand for quicker and easier meal preparation as suggested by the Academy of Nutrition and Dietetics:

1. Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal
2. Whole-grain breads and crackers, such as rye, whole wheat, and mixed grain
3. Other grains such as barley and bulgur wheat
4. Canned beans, such as pinto, black beans, and garbanzo beans
5. Plant-based proteins like tofu, tempeh, and seitan
6. Milk, yogurt, and fortified soy substitutes
7. Rice (including brown, wild, etc.)
8. Pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies
9. Corn or flour tortillas
10. Vegetarian soups like lentil or minestrone
11. Plain frozen vegetables
12. Frozen fruit juice concentrate
13. Nut spreads (e.g. peanut or almond butter)
14. Canned and frozen fruit

Now that we have learned about the nutrients of concern for vegetarian diets, tips for eating balanced vegetarian meals, and how to stock your cupboards, let's check out a healthy, colorful Indian-inspired vegetarian dish.

Beets are good sources of fiber, potassium and antioxidants like vitamin C, manganese and betalains (which give beets their color). They are in season almost throughout the year in California, from October to July and fit into anybody’s budget. Since they are healthy and available most of the time, I decided to share a recipe using beets, beans and rice. It can be eaten with spiced yogurt and finished off with some fruit, like tangerines which are in season, to make a wholesome meal.

Beet and Bean Rice with Spiced Yogurt Recipe:

photo taken by D. Denduluri

Ingredients:

• 1-2 medium sized beet(s), steamed, peeled and grated
• 2 cups rice, cooked
• ¾ -1 cup beans, cooked – I used garbanzo beans
• 1 tsp oil – I used sesame oil
• ¼ tsp mustard seeds (optional)
• ¼ tsp cumin seeds
• 1 clove garlic chopped fine
• Salt to taste
• 1 tsp lemon juice
• 1 Serrano chili - chopped
• Cilantro – a few sprigs chopped for garnishing

Directions:

• Heat the oil in a pan.
• To the oil, add the mustard and cumin seeds and wait until the mustard starts to crackle.
• Add the garlic and chili and sauté for 30 seconds.
• Add the rest of the ingredients to the pan and sauté for a minute.
• Garnish with the cilantro and serve as is or with spiced yogurt.

Spiced Yogurt Recipe:

Ingredients:

• 1 cup plain yogurt, whisked
• ¼ cup onion chopped
• ¼ cup cucumber grated
• Salt to taste
• 1 pinch paprika
• 1 Serrano chili – chopped, for additional spice
• Cilantro – a few sprigs chopped

Directions:

• Mix all the ingredients together and refrigerate.
• Serve cool with the beet and bean rice.

Some Useful References:
http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html is the government guidelines website for the current recommendations to eating healthy, including tips for vegetarians.

Michael Pollan’s Food Rules book: An eater’s manual is a simple yet impactful book with 3 simple rules – ‘eat food, not too much and mostly plants.’ The book gives many easy to follow suggestions on how to follow these rules.

http://www.vrg.org/ is a good website for recipes and information about nutrients like protein and calcium.

http://www.eatright.org/  is the official website of the Academy of Nutrition and Dietetics and is a great resource for information regarding vegetarian diets.

http://www.vegdining.com/Home.cfm is an online guide to vegetarian dining options around the world.

Check out http://www.sdfarmbureau.org/BuyLocal/Harvest-Calendar.php to learn more about what's in season.

Guest blog submitted by Divya Denduluri, MS, CLEC and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.  
Divya practices vegetarianism and has a Master's degree in Nutritional Biology from UC Davis (2012) along with a Master's degree in Home Science with emphasis in Food Science and Nutrition from SNDT Women’s University in India (2006). She plans to continue to her education with goals of becoming a Registered Dietitian (RD).