The Health Benefits of Tofu, Plus Recipes

Let’s be honest: Bean curd doesn’t sound all that appetizing, but when it can be used to make muffins, ‘eggs’ and some of your favorite Asian dishes, then it’s definitely worth a try.

I’m revealing some of my favorite Strong.Bold.Healthy plant-based tofu (bean curd) recipes and giving you the 4-1-1 on the health benefits of this ancient Chinese food.

 

 
 
 
 
 
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Tofu Firmness

Tofu is made from pressed soy beans and can come in many forms including silken, firm and extra firm blocks.

Silken tofu is soft and unpressed which makes it great for dessert or smoothie recipes providing a creamy texture.

On the other hand, firm and extra firm varieties of tofu contain less moisture and are good for grilling, baking, stir-fries and soups.

Prepping Tofu for Recipes

Tofu blocks typically come packaged in water. The firm and extra firm blocks are best when pressed before cooking while silken tofu should remain unpressed so it maintains its creaminess in recipes.

To prepare firm and extra firm blocks of tofu, drain the water from the tofu package, then use a tofu press to remove the excess moisture from the block. If you don’t have a tofu press, then you can simply wrap the block in clean towels and compress it with a weighted baking sheet or plate.

I have personally found that compressing firm and extra firm tofu for 15-minutes is enough time to remove the moisture.

Did you know I now offer Accountability & Health Coaching for those who need extra support and guidance? Email me at info@StrongBoldHealthy to set up a complimentary coaching call today.

Tofu Recipes

Tofu is virtually tasteless and can easily soak up marinades and sauces. Some of my favorite Strong.Bold.Healthy recipes were created with tofu – take a look at the list below!

GREEN COCONUT CURRY

 

 

 

 

 

 

 

 

 

 

 

 

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CRISPY TERIYAKI TOFU

 

 

 

 

 

 

 

 

 

 

 

 

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VEGETABLE TOFU SCRAMBLE

 

 

 

 

 

 

 

 

 

 

 

 

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BANANA NUT MUFFINS

 

 

 

 

 

 

 

 

 

 

 

 

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SUNRISE SMOOTHIE

 

 

 

 

 

 

 

 

 

 

 

 

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LEMON BLUEBERRY MUFFINS

 

 

 

 

 

 

 

 

 

 

 

 

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Subscribe to StrongBoldHealthy.com to get a FREE Mini Meal Plan that includes the recipe for the Lemon Blueberry Muffins!

The Health Benefits of Tofu

Tofu is a nutrient dense food that is often used as a meat substitute in some recipes. Like meat, tofu is a complete protein, meaning that it provides your body with essential amino acids.

A 3.5 ounce serving of extra firm tofu even provides 8 grams of protein and about 20% of the recommended daily intake of calcium.

And best of all, “Eating tofu may protect against a variety of health conditions, such as heart disease, diabetes, and even certain cancers.”

If you’ve eaten tofu before, what are your favorite ways to prepare it? Let me know in the comments!


https://www.thespruceeats.com/bean-curds-and-how-to-use-them-4061237

https://www.healthline.com/nutrition/what-is-tofu#what-it-is

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