Content
Tofu is a type of cheese, made from soy milk, which has many health benefits such as preventing osteoporosis, and because it is a source of protein it is also great for muscle health, preventing exercise injuries, and collaborating for the growth of muscle mass.
This cheese is widely used mainly in vegetarian diets, but it can be consumed by all people, especially by those who want to reduce the amount of fat in their food, as in cases of heart problems or high cholesterol, since it does not have animal fat.
Thus, regular consumption of tofu helps to:
- Prevent and help in the fight against cancer, for containing phytochemicals isoflavones;
- Prevent breast and prostate cancer, as it is rich in antioxidants;
- Prevent osteoporosis, as it is rich in calcium;
- Lower cholesterol, because it contains omega-3;
- Prevent the appearance of atherosclerosis, by helping to control cholesterol;
- Help to lose weight, for being low in calories;
- Provide proteins for the maintenance of muscles.
To obtain these benefits, you should consume between 75 and 100 g of tofu per day, which can be used in salads, sandwiches, grilled preparations, baked goods or as a base for pates.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of tofu.
Quantity: 100 g |
Energy: 64 kcal |
Proteins | 6.6 g | Calcium | 81 mg |
Carbohydrates | 2.1 g | Phosphor | 130 mg |
Fats | 4 g | Magnesium | 38 mg |
Fibers | 0.8 g | Zinc | 0.9 mg |
In addition, versions that are enriched with calcium should be preferred, especially in the case of vegetarians who do not consume cow's milk and dairy products.
Tofu Salad Recipe
Ingredients:
- 5 leaves of American lettuce
- 2 chopped tomatoes
- 1 grated carrot
- 1 cucumber
- 300 g diced tofu
- 1 tablespoon soy sauce or vinegar
- 1 tablespoon lemon juice
- 1 teaspoon of grated ginger
- 1/2 teaspoon of sesame oil
- Pepper, salt and oregano to taste
Preparation mode:
Mix all ingredients and season with vinegar, lemon, pepper, salt and oregano. Serve fresh as a starter for lunch or dinner.
Tofu burger
Ingredients
- 500 g of chopped tofu
- 1 grated carrot and squeezed
- 2 tablespoons chopped green onions
- 4 tablespoons chopped mushroom
- 4 tablespoons of grated and squeezed onion
- 1 teaspoon salt
- 1 tablespoon breadcrumbs
Preparation mode
Place the tofu in a colander and let all the water drain for 1 hour, squeezing the dough at the end to remove any excess liquid. Place in a bowl with the other vegetables also squeezed to remove the water, and add the salt and breadcrumbs. Mix well to form a homogeneous dough and shape the hamburgers. Grill the burgers in a nonstick skillet until browned on both sides.
To help you have a less fat diet, also see the benefits of soy.