© Copyright Laurence Saettel

It is the king of the soy world.

Tofu is made from soymilk that has coagulated. The mixture is then pressed to form the tofu.

Opened or not, tofu must be stored in the refrigerator. Once the package is opened, tofu must be eaten in the next few days. Still sealed tofu can be kept for a few weeks.

Nutritional values

100 g of tofu SOY provide
Proteins 14 g
Carbohydrates 8.7 g
Fats 3 g
Saturated fatty acids 1.2 g
Monounsaturated fatty acids 1.5 g
Polyunsaturated fatty acids 5 g
Linoleic acid 4 g
Alpha linolenic acid 0.6 g
Calcium 307 g
Magnesium 87 g
Potassium 233 g
Sodium 0.02 g

Tofu is low in saturated fat and contains no cholesterol and almost no sodium.
It is an excellent source of high quality vegetable protein.

Tofu also can be a good source of calcium if curded with calcium salts. Check the label.

How to use it?
Tofu acts like a sponge in recipes, absorbing flavors from other ingredients.
Its squishy texture is not really appealing, moreover it does have a bland taste. That is enough to discourage people to eat tofu.
Use spices when you prepare it. Cut into pieces or purée it can be used in innumerous recipes: Soups, sauces, spread, desserts.... It can be sautéed, grilled, steamed...

Green tea tofu flans
Kabosha pie

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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