The Healthy Temple

Tofu might be much loved in Asia, but the West largely loathes it. If a vegetarian can turn their nose up at tofu, what hope does the bean curd have of making it to the plate of a carnivore? However, there are good reasons for its Asian popularity, both for health and for the taste buds.

Nutritional properties
Tofu has become synonymous with vegetarian diets because it forms a nutritious alternative to meat, but it isn’t just veggies who could gain a thing or two from adding tofu to their meals. It is ideal for anyone who seeks a nutritious, healthy ingredient to add to dishes.
Soya beans and their tofu derivative have been credited with many health-giving properties, including protection against diseases such as cancer and osteoporosis. It is also believed to have cardiovascular benefits and can ease menopausal symptoms due to hormone-balancing phytoestrogens.
Tofu is high in protein, calcium, essential fatty acids, anti-oxidants, vitamins and minerals. It also benefits from being low in fat and sodium, making it ideal for counting calories and salt intake. It is also a good choice for those who have trouble digesting meat or experience heartburn.

Bland and boring?
If you have ever been silly enough to cook tofu without anything else, you will have discovered that it is basically and wholeheartedly bland. But that is the point. The spongy-custard texture sucks up flavours like a sponge. In Asian cuisine, tofu bathes in many rich flavours and competently carries those flavours to the palate in its soft, easy to eat texture.
Tofu’s other great benefit is that it can be prepared in a huge variety of ways such as in sauces, soups, stir-fries, spring rolls, Japanese dishes, desserts, dairy-free cheesecakes and even smoothies.

Types of tofu
There are two basic types - cotton or traditional Chinese-style tofu and Japanese-style silken tofu. In a good Asian deli you will have a choice of a wide variety of tofu within the cotton and silken range.
Cotton tofu comes in soft, firm and extra-firm depending on the level of water content. While extra-firm is best suited for grilling, marinating and cutting into cubes for a stir-fry, soft is best used for soups or other dishes that require a wetter consistency.
Silken tofu, called kinugoshi in Japanese, is made from soymilk that is strained before a coagulant is added. The tofu is then made in a process similar to yoghurt, where the protein is not hardened into curds and no whey is drained off. This process makes the texture generally smoother, creamier and more custard-like. Like traditional tofu, silken tofu can be soft, firm and extra-firm. Silken tofu is best used for making dips, sauces, desserts, puddings, smoothies and shakes, or any recipe that requires blending. Silken tofu may be substituted for sour cream, cream cheese, salad dressing, mayonnaise or yoghurt.

Cooking with tofu
Use tofu in place of meat in traditional Chinese dishes. Many Japanese dishes are designed around tofu so there will be no need to adapt recipes using silken tofu. Most recipes call for tofu to be drained before cooking as this increases its capacity to absorb other flavours.
Draining and marinating is the best way to infuse flavour into tofu. Whatever sauces, herbs or spices you use, the longer it is marinated, the more flavourful the result. After marinating you can either fry it or add it to a soup or salad. Tofu can also be frozen, which gives it a more meaty texture.