Tofu time

Different types of tofu have been developed over the centuries. The Japanese were quick to create more refined forms. In China and Japan today,tofu is one of the most commonly used cooking ingredients. Until the 20th century,tofu had only been sampled by Westerners who had travelled to China and Japan. It remained more of a foreign curiosity until the early 1900s until the methods and techniques for tofu manufacture were introduced into Europe. From then on,tofu was made and used in the West.

As the numbers of vegetarians increased and the more people realised the benefits of tofu,it became more widely availablemigrating from a few health food stores to many mainstream supermarkets.

Tofu is prepared by coagulating soy milk. While warm,it is set in a mould for several hours. When firm tofu is made,strips of cotton cloths are laid across the base of the moulds to allow excess water to drain away. This often results in a distinctive cloth mark on the side of the tofu block. Silken tofu,on the other hand,is made with thicker soy milk and isn’t drained.

As more people became aware of its health benefits,its versatility in cooking was discovered. Tofu is high on nutrition,rich in B complex vitamins,calcium and iron,high in protein and low in fat.

Tofu provides first class proteins which can substitute animal protein. There are studies that state that consumption of soy protein reduces total cholesterol and LDL cholesterol (bad cholesterol). The protein required by our bodies is made up of a number of amino acids and the protein found in soybeans provides amino acids that are closely aligned with the body’s needs. Furthermore,because the manufacturing process removes the less digestible parts of the beans,our bodies can absorb 95 per cent of the protein present in tofu. This makes it good food for babies,elderly,convalescents as well as vegans.

Tofu is not only known for its protein content,but is also a good source of important phytochemicals (plant compounds) which promote other health benefits. The concentration of isoflavones in tofu is nearly double compared to soymilk. Isoflavones have been linked to an improvement in blood cholesterol levels and protect against heart disease and hypertension (high blood pressure).

Tofu and soybean protect againstbreast,ovary and endometrium cancer.

Isoflavones,along with high levels of calcium in soy products,also help to maintain healthy bones and protect against osteoporosis. Tofu can also help relieve some of the symptoms associated with menopause.

Besides its impressive protein,calcium and isoflavone content,the fat in tofu is of a highly desirable type. It provides essential fats (linoleic and linolenic acid) which are similar to the fat in fish. They help in reducing blood pressure,inflammation and improving blood lipids.

Tofu provides 72 calories/100 gm and has a high satiety value. It is,therefore,valuable in weight management and obesity control.

Tofu is an incredibly adaptable ingredient,versatile and works well in most cuisines.