Versatile, tofu can replace cheese in many recipes

Have you ever tried tofu? Maybe you’ve only heard of it or seen it as an ingredient in a vegan recipe, for example. But what are its benefits anyway? Why are more and more people adding it to their diet?

Andréa Rahal, nutritionist at the P4B clinic, explains that tofu is a food made from soy. It is highly nutritious, and has the advantage of having low calories and very little fat.

The nutritionist explains that the process of making tofu is similar to that of cheese. That’s why it is commonly called “soy cheese”.

Originating in China, tofu was discovered over 2,000 years ago. It is widely used in Japanese and Korean cuisine. In the West, the use of tofu has increased more and more, which reflects the growing concern of people with healthy eating.

Benefits of eating tofu

Many people include tofu in their diet with an eye on the health benefits it can provide, as well as being a versatile ingredient.

Prevention of cardiovascular diseases: Andréa explains that soy protein helps to prevent cardiovascular diseases, reducing the levels of cholesterol in the blood.

Functional properties: the nutritionist highlights that soy protein is a nutrient with functional properties, according to Anvisa. It is worth remembering that functional foods or ingredients are those that offer beneficial health effects, in addition to their basic nutritional functions.

Protection against breast cancer: Andréa explains that some studies show an association between soy consumption and a reduction in the risk of breast cancer, as it is rich in phytoestrogens, substances similar to the female hormone.

Healthy replacement for cheeses: tofu is a great option to replace cheeses (for those who don’t eat them and also for those who like a change). As it is a soy derivative, according to Andréa, it has the same properties as a legume. In 100 g there are 85% of water, 7.5 g of protein and 70 Kcal. That is, in addition to having few calories, it is an excellent source of protein. “In addition, tofu is rich in minerals such as calcium, phosphorus and magnesium,” says the nutritionist.

Antioxidant properties: due to the presence of isoflavones, tofu has anti-inflammatory and antioxidant action (thus helping to fight free radicals, which are responsible for premature aging and degenerative diseases, such as osteoporosis).

Versatility: it can be used in the most varied types of recipe. As it is practically tasteless, natural seasonings can be added to tofu, making various dishes pleasant to the taste.

How to consume tofu

Tofu can be eaten in a variety of ways and with every meal, according to Andrea. She highlights suggestions for preparations:

• scrambled tofu;
• Grilled Tofu with Vegetables;
• Tofu skewer with tomato and zucchini;
• Tofu appetizer (cut into cubes with olive oil and natural herbs);
• Tofu paste (beat the tofu with olive oil, salt and natural herbs in a blender), which can be used in sandwiches, and as an aperitif accompaniment.

“The only recommendation is to preferably consume tofu made with organic soy”, says Andréa.

23 recipes that include tofu

Check out good recipes to include, with a lot of flavor, tofu in your daily diet!

1. Fried tofu & bok choy: a different but very tasty vegetarian recipe. You can also substitute one ingredient or another to make it simpler to make.

2. Tofu and aviú dumpling: aviú is a very small dry shrimp, which is great for adding to a fried tofu dumpling. Those who don’t like shrimp can use only parsley or chives.

3. Salmon and Tofu Salad: Tofu and celery, seasoned with spices, make a delicious and healthy salad.

4. Roasted carrots and tofu: a simple combination, good tip for a busy dinner in the middle of the week.

5. Aguedashi doofu: it’s basically a dish with pieces of tofu fried with katakuriko (potato starch), leaving a super crispy crust.

6. Tofu à bras: vegetarian recipe, this is an adaptation of Bacalhau à Brás, where the cod is replaced by tofu.

7. Tofu and zucchini quiche: a simple, tasty and light recipe, perfect for vegetarians.

8. Tofu with Shrimp and Curry: This is a hot, satisfying dish that can be accompanied by white rice.

9. Tofu dumplings with vegetables: good tip even for those who haven’t tried or don’t like tofu very much. It is well seasoned and enriched with other ingredients, making it quite tasty!

10. Tofu with ground beef: a different and tasty combination that will probably please even those who have never tasted tofu.

11. Scrambled Tofu: A simple and tasty way to add tofu to your menu, using ingredients you usually have at home.

12. Penne with tofu cream with peas: a good tip for those who don’t eat meat, but don’t give up delicious dishes. Suggestion for a Sunday lunch, for example.

13. Stuffed pumpkin kibbeh: the kibbeh is made with kibbeh wheat and pumpkin and stuffed with tofu and fresh herbs. It’s worth a try.

14. Tofu balls with carrots: super simple recipe that results in delicious snacks. But, as they are fried, the tip is to eat in moderation.

15. Tofu shortbread: simple, sugar-free and low-calorie recipe. Good tip to “cheat” the desire to eat sweets.

16. Tofu mayonnaise: very practical and healthy recipe, it can be used whenever necessary to replace normal mayonnaise.

17. Breaded tofu: can be breaded with Panko (Japanese flour) or breadcrumbs. As it is fried, it should be consumed in moderation.

18. Grilled Tofu with Onions and Leeks: Tofu should be cut into squares and marinated in seasoning before preparing. Practical and good recipe for everyday life!

You’ve seen that good tofu recipes abound! Use these and create your own dishes using creativity and preferably other healthy ingredients besides tofu!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.