YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 14

ELAINE BO, PROVISIONAL APD
Elaine is a private practice Dietitian and Sports Dietitian working across two
locations. She is passionate about improving general health and wellbeing,
sports performance and teaching others about quick meal ideas. Learn
more about Elaine at theswimmingdietitian.wordpress.com or
n4foodandhealth.com

TALKING TOFU:
A GREAT
VEGETARIAN
STAPLE
Elaine Bo sheds some light on the health benefits of tofu.
ofu is a good source of protein, low in fat
(the fresh variety) and naturally low in
sodium – making it a great meat-alternative
and often the reason why it’s a staple part of a
vegetarian or vegan diet. It’s also notably high in
calcium, potassium and a source of folate,
magnesium and phosphorus, making it good for our
bones, managing high blood pressure and weight.

T

Which one should you buy?
This is a great question, especially if you’re new to
tofu and particularly when you go to the
supermarket and you’re faced with different
varieties. Talk about tofu overload! Of course, it
also depends on how you want to serve it up.
Generally speaking, the large blocks of tofu bathing
comfortably in liquid – otherwise known as fresh tofu
– are ideal for steaming, stir frying, boiling, panfrying, deep frying, eating cold (a popular Taiwanese
delicacy), and even baking or grilling.
You can also scramble tofu – a vegan take on
scrambled eggs if you like; and, of course, tofu is
used to make Chinese desserts. Fresh tofu varies in
texture; some are silky smooth, almost to a custard
consistency, while the firmer varieties may be slightly
rubbery on the tongue.
And then there is the dried tofu – otherwise known
as beancurd. These have been deep-fried and
usually vacuumed-sealed. Because of their firmer
and solid texture, they are more suited for braising,
slow-cooking, serving up in salads, as well as most
of the previously mentioned cooking methods.
Beancurd puffs are another option. These spongey,
airy little cubes are great for braising or adding to
curries because they soak up all the sauce. As a
result, you’re greeted with an explosion of flavour
when you bite into it – much like when you bite into a

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YMCA HEALTHY LIVING MAGAZINE SPRING 2016

profiterole filled with custard!
Tofu has a reputation among some of being a bit bland, so here are
two recipes to show you how you can ramp up the flavour. This first
one uses fresh tofu, and is marinated. Just like meat, tofu also enjoys
bathing in marinade, soaking up flavour just like a sponge soaks up
water. The only thing is, fresh tofu does give out liquid, so before
marinating, place it between paper towels so the liquid leeches out.
Put something light on top to assist the process. This allows the tofu
to better absorb the marinade.