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Healthy Recipes

Simple Tofu Recipe

January 19, 2022

I’m Miranda.
Proving to you that healthy can be fun, and delicious! A busy working mum myself, here to share simple and effective ways to look and feel your best. 
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Terrified of Tofu? 

I, personally, love tofu but I know many who don’t, and I think that’s mainly because people don’t know how to cook it! In this blog, you’ll find a delicious recipe that has converted many a tofu sceptic. 

What is tofu?

Tofu is made from soya beans (aka edamame beans). Not so scary now, right? 

Why tofu is good for you? 

  • Nutritionally, tofu is low in calories, while containing a relatively large amount of protein (great for vegetarians). 
  • It is high in iron and can have a high calcium or magnesium content depending on the coagulants (e.g. calcium chloride, calcium sulfate, magnesium sulfate) used in manufacturing.
  • Soybeans contain a plant compound called isoflavones, which may help to reduce blood vessel inflammation and promote vascular health.
  • Eating soy may have a positive effect on reducing the risk of breast cancer.
  • A diet higher in soy has been linked to a lower risk of digestive cancer in both men and women.
  • Soy isoflavones may also help lower the risk of prostate cancer.
  • The isoflavones in soy may also help to lower blood glucose levels.
  • In one study, supplementation of soy isoflavones was shown to promote weight loss compared to a control group.

Follow these 3 golden rules:

As with most things, there are pros and cons. Follow these 3 rules and you’ll be golden. 

  1. Always buy organic. Soy is one of the most heavily sprayed crops and there are variations of it that have been genetically modified. Make sure to buy an organic brand. I like the brands: Tofoo and Taifurn. 
  2. Buy extra firm. Have you tried to make a tofu dish but it’s been soft and mushy? YUK! That type of tofu, referred to as silken tofu is used in miso soup and for baking. If you’re looking for tofu to add to your pad thai or your salad def buy EXTRA FIRM. 
  3. Don’t eat it raw. It’s not that it will do you any harm, but it just won’t taste great. Like eating salad without an awesome salad dressing (my particular speciality). Try my recipe below, it’s converted many a tofu-phobe. 

How to make tofu tasty:

1 As mentioned above, make sure to purchase an extra firm brand. 

2 Drain it. Yup this next step is a bit odd, but you need to squeeze the excess water out. 

  • cut the tofu horizontally into 2
  • sandwich and wrap around either a kitchen towel or a clean dishwasher towel 
  • use a book or something heavy to press it down
  • leave for 15-60 minutes 

 3 Whilst that’s happening make a marinade. Pop all these ingredients into a medium-size bowl 

  • grate a lime 
  • squeeze the juice of 1/2 lime 
  • add a tablespoon of tamari (or soya sauce) 
  • add a tablespoon of sesame seed oil 
  • 1 dessertspoon of honey/rice/maple syrup 
  • optional: grated or diced ginger 
  • optional: chili flakes 

4 After you press the tofu, cut it into 1-inch cubes and toss it in the marinade. You can let it sit for an hour or more absorbing all the flavours (tofu naturally has little flavour). 

5 When you’re ready to cook the tofu preheat the oven to 200ºC and line a baking sheet with parchment paper. Then pour the tofu (along with the marinade) onto the baking tray and sprinkle 1 tablespoon of arrowroot powder onto the tofu, stir it in to make sure it’s covering all the cubes. 
Bake for 20-30 minutes
7 Optional season with toasted sesame seeds. 

Be sure to let me know if you enjoy this recipe, which I hope you will! 

Other blog posts you might like: 

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