It should be no secret if you know me that I'm a big fan of tofu. In fact, I often even crave a good serving of my crispy baked tofu.

As someone who mostly eats a whole food plant based diet, tofu is often featured in a lot of my cooking. But let's be honest, it does have a bad reputation. In fact, many people I speak to about tofu often turn up their nose in disgust at the mention of it.

Most of the time people say it tastes bland and horrible, that soy is bad for you (tofu being a soy product) and so it has too much estrogen which will either grow boobs on a man or promote breast cancer in women.

Well, I'm here to disspell some of these concerns about tofu. In fact, let me present you with some facts about how it is actually good for you and why you should consider adding tofu to your diet.

Firstly, what is tofu? Tofu, is also known as bean curd in English, and is a food prepared by coagulating soy milk and then pressing the curds into solid white blocks of varying softness; it can be silken, soft, firm, extra firm or super firm. It is a popular plant-based food that has been consumed for centuries in East Asian countries, particularly in China and Japan. I mostly use the firm or extra firm when cooking, however the silken version can be used in desserts, sauces and soups.

Just going by that definition, I can understand how it may not be that enticing, but stick with me. When you understand the nutritional benefits of tofu, you may change your mind.

Tofu is a nutritional powerhouse that is loaded with essential nutrients. It is an excellent source of protein, which is essential for building and repairing muscles. Tofu is also low in calories and fat, making it an ideal food if weight loss is something you're interested in.

Here are some of the key nutrients found in tofu:

1. Protein

Tofu is an excellent source of protein, which is essential for building and repairing muscle tissue. A 3.5-ounce serving of tofu contains about 8 grams of protein, which is equivalent to a small chicken breast. 

2. Calcium

Tofu is also an excellent source of calcium, which is essential for maintaining strong bones and teeth. A 3.5-ounce serving of tofu contains about 350 milligrams of calcium, which is equivalent to about one-third of the daily recommended intake. 

3. Iron

Tofu is also a good source of iron, which is essential for transporting oxygen throughout the body. A 3.5-ounce serving of tofu contains about 1.6 milligrams of iron, which is about 9% of the daily recommended intake for women and 20% for men.

4. Magnesium

Tofu is also an excellent source of magnesium, which is essential for maintaining healthy nerve and muscle function. This is a mineral many people can be deficient in. A 3.5-ounce serving of tofu contains about 60 milligrams of magnesium, which is about 15% of the daily recommended intake.

Now you know the nutritional benefits of tofu, let's take a little look at some of reasons why many people dislike (or think they dislike) tofu. They claim tofu has a weird texture, it has no flavour, and it's bad for your health.

Let's delve into this a little.

If we're talking about the flavour, okay, fair point, tofu doesn't have a lot of flavour if you just cut it up and eat it raw or cooked, similiar to chicken if you think about it. Tofu needs to be prepared and seasoned, just like you would treat any other piece of animal protein. 

You need to drain the excess water and flavour it with a simple marinade or spice rub. It doesn't need much, but to thoroughly enjoy, just like other proteins, you do need to give it a little love. My go-to flavour marinade is 1-2 tablespoons of tamari, some onion powder, sesame oil and sometimes a little drizzle of honey.

What about the texture? Well, when you take it out of the package, yes it can be mushy and spongey, but you don't have to eat it like that! As mentioned above, it needs to be pressed and drained which will not only help the tofu absorb flavours, but it also changes the texture dramatically.

What about tofu and soy being bad for your health?

This is the point I love talking about. There are so many misconeptions out there about women and men needing to avoid soy as it can be disruptive to your hormones due to soy containing something called 'phyto-oestogens'. Well I'm here to tell you that is not true.

According to Dr Li in his book, 'Eat To Beat Disease', the phyto-oestrogens in soy do not increase the incidence of breast cancer in human studies. In fact, they have the opposite effect. These phyto-oestrogens actually have cancer-starving effects as well as promoting good health.

I could go into this a whole lot more talking about it's anti-angiogenic and epigenetic effects, but for the purpose of this post, rest assured tofu is good for you!

Okay, so we've talked about tofu being a nutrient powerhouse and how it really is good for you, but how do you actually prepare it? Most people I know that don't regularly consume tofu, have no idea how to cook and use it.

Here are a few ideas of how you can try tofu in your kitchen.

1. Tofu Scramble

Tofu scramble (pictured above) is an excellent breakfast option (and makes great leftovers for lunch too). It is easy to make and can be customized with your favorite vegetables and spices. To make tofu scramble, crumble firm tofu and sauté it with onions, peppers, and any other vegetables you like. Season with turmeric, cumin, and salt and pepper to taste. If you can find 'black salt' I would highly recommend as it gives it that 'eggy' flavour. You can head to my Instagram reel to see how I made it here.

2. Tofu Stir-Fry

Tofu stir-fry is a healthy and delicious dinner option that can be made in under 30 minutes. This dish is often on high rotation in my house. Simply slice firm tofu into cubes and sauté it with your favorite vegetables, such as broccoli, carrots, and mushrooms. Season with soy sauce, garlic, and ginger for a flavorful dish.

While sauteeing is the quickest way to have tofu in this dish, I also love giving it a quick marinade and baking it in the oven while I prepare the veggies.

3. Shredded Tofu

This isn't a particular recipe, but rather a way to prepare tofu and honestly, this has been a game changer. I saw this on Instagram last year and basically my life was changed forever! By simply shredding the block of tofu on a grater as if you would when grating a block of cheese, you now have a tofu in a whole new way! 

I've added spices such as oregano and thyme along with lemon zest and juice to make a filling for a gyros. I've also added mexican spices to use it as a base for tacos as well as simple onion powder, veg stock powder and thyme to create a 'chicken' flavour to use as a base for a chicken salad sandwich.

Despite the misconceptions about tofu, it really is a versatile and delicious food that can easily be added to your cooking routine. It's a great way to get protein, calcium and iron to your diet and there are so many ways you can prepare and enjoy it. When trying to cut down on your meat consumption, tofu is a great protein source to use on 'Meat Free Mondays' or even when you're looking for something different cook.

If you like what you've read here, follow along and never miss an update by entering your email below. As always, my mission is to empower you with knowledge about food so you can make informed choices and transform your health.

Until next time,

Bethany