Tofu Highly Nutritious Protein Option

 

Tofu Versatile Plant Protein 

Tofu is a relatively soft flavorless food made from soybeans which is an important source of protein in the cuisine of China, Korea, South East Asia and Japan.  It is believed to date back to the Han dynasty (206 BCE-220 Ce the second great imperial dynasty of China.  Tofu was created over 2,000 years ago in China accidentally when soy milk curdled with natural sea salt according to legend, by Prince Liu An it was developed to provide a sustainable nutritious affordable protein source that later supported Buddhist vegetarians of east Asia alongside China cultural influence. Tofu products later migrated west gaining in popularity in 1970’s during the health food movement as a cultural consumer shift for unprocessed, organic natural foods becoming a global staple through an increased interest in sustainable plant based diets.  Tofu is made from dyed soy beans that are soaked in water, crushed, boiled and blended.  The mixture is then separated into solid pulp ( okara) then made into soy milk or Tofu. 

Salt coagulants including magnesium chloride, salts and sulfates are added to the soy milk to separate the curds from the whey.  In some cases acid coagulants such as citric acid or glucono delta lactone may be used to create the tofu product.  “Gypsum (calcium sulfate) is generally considered the best all round coagulant for tofu producing a soft slightly sweet tender texture particularly for Chinese-style tofu.  For firmer traditional Japanese style Nigari (magnesium chloride) is superior though it can leave a slightly bitter taste if too much is used” WorldKitchen  Macrobiotic stores or sections in a local health food store may have Nigari coagulant in stock.  Online retailers offer various tofu making supplies including tofu kits, tofu press, and a wide variety of coagulants.  Nigari 8 ounce is a liquid Japanese style all natural featuring magnesium chloride tofu coagulant made in Canada for homemade cheese and tofu making. It’s the true north of tofu coagulants as a well known liquid nigari consisting of magnesium chloride brine making tofu with superior flavor and texture. 

Nigari tofu is healthier due to its magnesium content, an essential mineral for the body that many people are lacking.  It's not just about the tofu.  There are plenty of other culinary uses for nigari.  Use it instead of using lemon to coagulate soft cheese like ricotta and paneer for enhancing fermentation of kimchi, sauerkraut or sourdough bread. Commercial tofu types are classified primarily by moisture content and firmness ranging from silken, firm, extra firm varieties sold in 16 ounce one pound packs of ready made tofu.  It is a great meat alternative packed with nutritious plant protein options per serving.  Try it in burgers, tacos, marinated grilled skewers creating delicious meals in minutes.  A standard serving of tofu is 3 to 4 ounces approximately ½ to ⅔ cup of one inch cube tofu per serving.  Four ounces of firm tofu made with calcium sulfate is 164 calories, 9.89 grams of fat, 4.85 grams carbs, and 17.89 grams of plant protein, 775 mg calcium, 3.02 mg iron, 269 mg potassium, 9 mcg vitamin A, 0.2 mcg calcium per serving. 

Tofu is a versatile protein option taking on many flavors of the recipe which can be baked, grilled, sauteed or added to your favorite dish. Pinterest Whole Foods and Healthy Living 440 Best Tofu Ideas browse through a collection of various tofu recipes like, Tofu Tikka Marsala Sichuan Bok Choy, Tofu Scrambled Spice Mix, Crispy Baked Tofu, Stuffed Sweet Potatoes. Vegan Tofu Crumble Tacos.  Cooking with tofu the possibilities are endless. Tofu plant protein is rich in nutrition that helps support heart health, strengthens bones and aids in weight management. 

Cheers! 

Patricia Lynn

Images Courtesy of  joannawieigosz at Pizbay