Whip up a light and healthy meal using tofu or soybean curd. Made from soybean milk curd, this delicate delicacy is low in calories, but rich in calcium, iron and vitamin B1, B2 and B3. Believed to have first been made in China around 150BC, tofu is also one of the first solid foods traditionally fed to babies in both countries. Some examples of tofu are the firm (regular) tofu, the soft tofu and the Japanese or silken tofu.
Nutrition and health
The health giving properties of tofu extends beyond its role in providing a good supply of B vitamins, calcium and iron. Research have shown that tofu significantly lowers cholesterol levels, hence providing protection against heart disease. Tofu (as well as other soybean products) is also said to prevent hormone-related cancers such as prostate, breast and ovarian cancers.
Cooking with tofu
The tofu's delicate flavour makes it one of the most versatile ingredients that can be used in cooking. Unique to any other foodstuff in taste and texture, the tofu soaks in the flavour of other ingredients rather easily. Combined with different ingredients and condiments, tofu tastes new and different every time.
Tofu that has been frozen and then thawed absorbs marinades faster compared to unfrozen tofu. Absorption is easier with thin marinades. If the marinade is thick, it may take several hours or more to absorb the marinade fully.
When making soups or stews, it may be a good idea to lock in the flavour of tofu that has first been marinated and then cooking (deep-fry, pan-fry or broil) it with a little oil. This prevents the tofu's flavours from being diluted in the soup or stew broth.
Firm tofu makes wonderful additions to vegetables stir-fries; it's creamy texture providing a delightful contrast to crunchy vegetables such as beansprouts, carrot, cucumber and sengkuang.
Soft tofu, on the other hand, make interesting additions to soups while silken tofu may be streamed. Silken tofu can even be pan-fried so that the outside is crisp, while soft and smooth on the inside. A simple dish using silken or soft tofu can be prepared simply by sprinkling some soy sauce, sesame oil and chopped spring onions, then steamed. Before serving, it may be a good idea to garnish the dish with some fried onion rings.
Buying tofu
Whether buying tofu fresh from wet markets or in their packaged form in supermarkets, they should have a mild smell. A sour, sharp or biting taste and smell, and moulds on the tofu indicates that the tofu is fresh. When buying packaged tofu, always check the expiry date.
Storing tofu
Tofu may be stored in the refrigerator, make sure it is submerged in cold, fresh water that is replaced daily to prevent the growth of bacteria. This way, the tofu's original texture is maintained and it may keep for up to a week.
To store tofu in the freezer, drain tofu and then store in an airtight container. Frozen and thawed tofu will have a more meaty, chewy consistency, and is often used as a meat substitute in vegetarian dishes.
Tips :
- Regular tofu can be stuffed or stir-fried, whereas soft (silken) tofu make interesting additions to soups, and can be steamed or deep-fried.
- Always add tofu last in cooking.
- Soft tofu may be used as a substitute for cottage cheese in cakes and desserts.
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