Interesting Tofu Recipes and Nutritional Value

Tofu- Nutritious and delicious

There are so many new food delicacies coming up today due to the high demand of people wanting to taste more variety in food. Tofu is one of the most demanded vegan items today but many non-vegetarian eat it with the same love for food! Tofu is believed to be found approx.2000 years ago and today there are various mouth-watering tofu recipes available all around the globe.

How to make Tofu?

Soy beans- the source of great nutrients for vegans
  • Soak 3 cups of dry soybean overnight in the fridge.
  • Remove the discolored beans and transfer some beans at a time to the blender with sufficient water. Blend.
  • Transfer the same to a large pot/pan. Now, add 12 cups of water to the processed beans.
  • Now, boil on low-medium flame for approximately 20 minutes.
  • Keep simmering and stirring frequently until the foam is formed, do not over boil.
  • Turn off the gas and strain the mixture; remove as much as milk as you can.
  • Place this soy milk on gas and heat up to 180 degrees; add 75ml lemon juice to the boiled soy milk.
  • Turn off the gas and stir gently for 5-10 minutes until the curd separates.
  • Thereafter, skim the curd into a mold, press a heavy object over it, and leave for 20-25 minutes. Your Tofu is ready!



Nutritional Value and Benefits of Tofu

  • Consuming per 100 grams of tofu will give you 52.47 g protein, 10.3 g carbohydrates, 7.2 g fiber, 477 mg calories.
  • It also gives you a small amount of Vitamins B, A, C, D, B12, iron, zinc, magnesium, potassium, calcium, sodium, folate, etc., at the same time.
  • It helps to reduce the level of bad cholesterol i.e. LDL in the body.
  • Regular consumption of tofu helps to maintain good cardiovascular health, brain health, prevent anemia.
  • Tofu contains isoflavones, which aids in managing the symptoms of menopause.
  • In addition, Tofu has anti-cancer properties, which help to reduce the risk of certain type of cancer such as lung, breast and prostate cancer.
  • It is rich in calcium hence help to prevent bone-related diseases like osteoporosis.

Tofu Firm

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Paneer versus Tofu

Paneer versus Tofu
Image credit: https://www.quora.com/What-is-the-difference-between-tofu-and-paneer
Sr.no. Nutrients Paneer Tofu
1 Calcium% 45% 25%
2 Calories per 100 grams 320 70
3 Calories gained from fat 220 35
4 Protein per 100 grams 20grms 8grams
5 Cholesterol per 100 grams 90mg 0mg

Interesting Tofu recipes

With so much to gain from this soybeans product, it is but natural to know how tofu can be included in the diet in interesting ways. Here are delicious tofu recipes to enjoy at home-

Tofu fried rice
Tofu recipes
Tofu fried rice is a mouth watering recipe full of nutrition.

Ingredients:

  • 250 gms cooked rice
  • 1tbsp vegetable oil
  • 200g stir fry baby vegetables
  • 100g green peas
  • 1tbsp dark soy sauce
  • 100g smoked tofu
  • Finely chopped ginger and garlic
  • 1 red chili, sliced

Method:

  1. In a non-stick pan, heat some oil and fry the cooked rice to 8-10 minutes until the rice is golden brown. Also, add chopped chili, garlic, and ginger to it.
  2. Mash the smoked tofu in a utensil.
  3. In another pan, add green peas and other baby vegetables and mix them well with tofu as well as soy sauce until it’s cooked properly. Cook till the time veggies are soft.
  4. Combine veggies and rice, give it a good mix and your tofu fried rice is ready to serve.
Vegan tofu scramble

Ingredients:

  • 2 cloves crushed garlic
  • 1tbsp olive oil
  • 1 finely chopped red chili
  • Smoked paprika ½ tsp
  • 1tsp oregano
  • 225gram smoked tofu
  • ½ tsp cumin powder
  • ½ finely chopped onion
  • Spinach (small quantity)
  • 2 slices toasted sourdough
  • ½ Diced courgette

Method:

  1. To make this tofu recipe heat some olive oil, add chili, garlic, and onions one by one, and cook them well. Add some seasoning.
  2. After 4-5 minutes, add cumin, paprika, and oregano, and cook for a couple of minutes.
  3. Add spinach to this and stir till it softens.
  4. Add mashed tofu to the pan mixture while stirring gently. The final look will be similar to scrambled eggs.
  5. Serve Tofu scramble with toasted sourdough slices and enjoy.

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Chilli Tofu Ramen Noodles
Chilli Tofu Ramen- one of the very delicious tofu recipes

Ingredients:

  • 300 grams non-egg ramen noodles
  • 1tbsp olive oil
  • 4-5grms shredded ginger
  • 1-2tsp garlic oil
  • 1 clove crushed garlic
  • 2 finely chopped spring onions
  • ½ tsp sake/mirin (rice wine)
  • 2 red chilies
  • 1 sliced mushroom
  • A handful of bean sprouts
  • 1-2 cups vegetable stock
  • 1tsp dark soy sauce
  • A handful of winter greens(kale/spinach)
  • 150 grams marinated tofu, diced

Method: 

  1. In a large pot add sliced mushrooms, bean sprouts, garlic, ginger, mirin, red chili and add 2-liter water to it.
  2. Boil it for 30 minutes until all the veggies are cooked and the stock releases the fragrance.
  3. Turn off the gas and strain the mixture to a new pan. Remove ginger, garlic, and chilies from it and discard them.
  4. Blanch the wintergreens and bean sprouts and drain them well.
  5. Take four bowls and put boiled ramen noodles equally into it.
  6. Now divide the marinated tofu, bean sprouts and veggies into four sections and put into the four bowls.
  7. Pour adequate stock in all four bowls, add some soy sauce and garnish with spring onions.



Tofu tacos:
Tofu recipes
Delicious and nutritious Tofu Tacos!

Ingredients:

  • 6-7 corn tortillas
  • Salsa -1 cup
  • ½ finely chopped cabbage
  • 12 tsp lemon juice
  • 400-gram firm tofu
  • 1tsp garlic powder
  • 1 tsp oregano
  • 1tsp smoked paprika
  • A pinch of black pepper
  • 2tsp groundnut oil
  • 3-4 tbsp Dairy-free soy yogurt

Method:

  1. For this tofu recipe, add 1-2 tsp lemon juice and some cabbage to a bowl of salsa.
  2. Cut tofu into 8-10 cubes of 2cm each.
  3. Mix all the spices in groundnut oil and add the tofu-salsa mixture to it and stir well.
  4. Now, fry the tofu pieces for 2 minutes.
  5. Fill the mixture into warmed tortillas, squeeze some soy yogurt over it and serve it with any sauce of your choice.
Tofu soup

Ingredients:

  • 1tbsp sesame oil
  • 1 crushed garlic clove
  • 4-5grms shredded ginger
  • 1-liter vegetable stock
  • A handful of sesame seeds
  • 100gram smoked tofu
  • 1 sliced mushroom
  • 1 sliced kale
  • 4 shredded nori snack sheets

Method: 

  1. Heat the vegetable stock, add mushroom, ginger, garlic and simmer for 5-6 minutes.
  2. Add kale to the stock and boil for next 2-4 minutes.
  3. Turn off the gas and discard garlic from the stock.
  4. In frying pan heat sesame oil and fry Tofu for 4-5 minutes until the Tofu turns golden brown and crispy. Turn off the flame.
  5. Put tofu into a deep soup bowl and add an adequate amount of vegetable stock mixture into the bowl.
  6. Garnish with nori sheets and sesame seeds.

With all the crucial information in your hand, do try the above Tofu Recipes to attain good health with Tofu!

References:

https://www.quora.com/What-is-the-difference-between-tofu-and-paneer
https://www.olivemagazine.com/recipes/vegetarian/best-ever-tofu-recipes/

Related post-

Nutrition diet for vegetarians

Discover Benefits of Popular Herbs and Spices

The usage of herbs and spices has been there from the time immemorial, but it took some time for these to become indispensable for every kitchen. The herbs and spices magically change the flavor of the food to make it delightful and healthier. How these herbs and spices can make your culinary experience delightful with their distinct healthier properties? This is what we would learn here.

Cinnamon 

Amazingly flavored Cinnamon is beneficial for the health, as it helps in lowering blood sugar level by 10-29% and providing relief from nasty effects of diabetes.  It is bliss for the recipes, as it adds a new lease of life to the culinary experience.

Cinnamon (Dalchini)

Cinnamon has a compound cinnamaldehyde that offers immense health benefits. It is effective because it slows down the absorption of carbs in the digestive system. Cinnamon also has antioxidants that combat inflammations and inspire cell generation. It is effective in reducing cholesterol and triglycerides levels in the blood. A teaspoon of cinnamon powder every day in your food will give you good health.

How to take it every day:

The cinnamon powder as a food ingredient from 1 to 6 grams or one teaspoon. Drink cinnamon water, sprinkle the powder on breakfast cereal or add to Indian curries.



Ginger

Ginger has remarkable benefits in the treatment of nausea besides having anti-inflammatory properties.

The experts find that just 1 gram or more of ginger is enough in treating nausea and morning sickness. It has potent anti-inflammatory properties to help in pain, chemotherapy, and other body inflammations. This is also the main ingredient in several alternative medicines. Ginger extract per day substantially reduces colon cancer inflammation & pains.

ginger

How to take it every day:

Just 2grams of Ginger extract in food or raw form. Drink ginger tea and add ginger to everyday curries and dishes for maximized benefits.

Fenugreek

Fenugreek is a well-known herb that improves blood sugar level. Just 1 gram fenugreek extract per day helps in lowering blood sugar thanks to its plant protein 4-hydroxy isoleucine that improves hormone insulin in the body. It is a prominent Ayurveda ingredient used for increasing masculinity and sexual drive. As per Ayurveda recommendations, it enhances testosterone level also.

Fenugreek Seeds

How to take it every day:

Dry roast 1teaspoon and add in food. Another way, soak in water overnight and eat one teaspoon in the morning with water.

Holy Basil

Among several herbs and spices, Holy basil or Tulsi is considered sacred in India for its immense health benefits. Its leaves have some unique properties to counter different infections of bacteria, yeasts, and molds. Besides, it boosts the immune system by enhancing immune cells in the blood. It also reduces the sugar level in blood and helps in reducing anxiety.

Basil Leaves (Tulsi)

How to take it every day:

Take 3 to 4 leaves to drink after boiling with tea or add the same to your food.

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Kitchen Garden Hub – Superb Seeds Packing Of 4 Herb Seeds (Basil, Rosemary, Oregano And Thyme)

Garlic

Garlic is an important ingredient in the food that enhances the culinary experience. However, garlic is known for no less for improving the heart’s health and lower the blood pressure. It has a compound called allicin, noticeable when garlic is cut or crushed. It reduces inflammation and offers antioxidant benefits.  Garlic is also good for controlling the common cold. It lowers high blood pressure and improves the heart’s health by lowering bad cholesterol by 10-15%.

Garlic

How to take it every day:

You can eat raw 4 to 5 cloves or add as a condiment in food.

Peppermint

Peppermint provides relief by reducing symptoms of nausea and IBS pains. It improves digestion and reduces bloating. Peppermint helps in giving relief to contracting colon and intestine muscles thus providing relief in irritable bowel syndrome or IBS. This herb is a wonderful ingredient from centuries, being in use for aromatherapy and medication.

peppermint

How to take it every day:

Peppermint oil in enteric-coated capsule forms totals 1200mg. Mint leaves in food or beverages is equally effective.



Turmeric

A wonder herb used in every recipe and curries from ancient times in South Asia. It’s a powerful anti-inflammatory, antiseptic, and antibiotic herb that contains Curcumin that offers yellow color in the food. Turmeric has multiple medicinal properties with its antioxidants like Curcumin.  Turmeric restores oxidative damages to the cells and helps in regenerating them. Out of all its health benefits, checking old age symptoms also is its prime benefit. Moreover, it improves brain functioning, Alzheimer’s disease, fights arthritis, and controls cancer and heart disease.

Turmeric powder

How to take it every day:

Turmeric as a condiment in all types of foods, curries, and veggies. You can also drink with milk by adding one teaspoon of turmeric powder for its antibiotic property.

Related Post: Herbs and Spices to Cure Diseases

Ref sources:

https://www.healthline.com/nutrition/10-healthy-herbs-and-spices#section10

Best Foods to Boost Your Immunity

A strong immune system ensures a healthy body and mind. What you eat can majorly influence your immune health. Certain foods may actually reduce your chances of getting sick, while others can help you to recover more quickly if you do get ill. Therefore, make sure that your diet is full of plenty of colorful fruits and vegetables that enhance immunity. Here are Best Foods to Boost Your Immunity, check out:

Iron-Rich Foods

Iron-Rich Foods

Iron is a mineral that plays a significant role in your immune function. For that reason, it is very important to intake little iron in your daily diet in the form of meat, eggs, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables and as well as a dried fruit. Iron-rich foods contain vitamin C that helps to boost your immunity. You can also improve iron consumption from foods by using cast-iron pots and pans to cook.



Citrus Fruit

citrus fruits

Immunity booster fruits like oranges, grapefruits, and tangerines are high in Vitamin C. It is known for its antibacterial and anti-inflammatory properties. Citrus fruits also help to maintain the veracity of your skin. It also acts as a protective blockade against infection. So, consuming vitamin C is a great way to strengthen your immune system.

Turmeric

turmeric

Turmeric has seen a vast increase in reputation over the last number of years. The active element is well known for its anti provocative, antioxidant and as well as antibacterial properties. It also helps to maintain a healthy digestive system and detoxifies the liver. There are lots of ways to consume turmeric in your daily diet to boost your immunity. Try to have a cup of turmeric along with tea daily to boost your immunity system.

Ginger

Ginger

Ginger is an important remedy for cramping, nausea as well as travel sickness. It is also a great element for boosting your immune systems. Try to use it as a flavor and add to your stir-fries. You can also add a knob of fresh ginger root to your cup of ginger tea in the mornings.

Garlic

Garlic

Garlic also contains energetic compounds that help to reduce your risk of infection. You can add aroma and taste to your preferred dish as its dietary benefits are countless. Its active ingredient protects your body from infections and disease. It also supports a healthy heart and reduces cholesterol as well. It also supports healthy, glowing skin and also helps to protect our skin from the effect of free radicals.

Berries

Blueberries

Berries are a rich source of Vitamin C, antioxidants and polyphenols. It is well known for its immune-boosting properties.  Its antioxidants and polyphenols play a vital role to fight cancer and other unceasing diseases. Try to add them to your crumbles, muffins or yogurts to gather their nutritional benefits.

Yogurt

plain yogurt

Yogurt holds live bacteria that are good for your health, mainly your digestive system as they help to keep your gut more healthy. It helps to stimulate your immune system and fight illnesses. Make it your daily habit by serving it with some warm stewed fruit to boost your Vitamin C.

Try to include these Best Foods to Boost Your Immunity in your daily diet to keep your immune system forever strong and healthy.

 

http://www.healthline.com/nutrition/foods-that-boost-immune-system#section10

http://www.prevention.com/food/healthy-eating-tips/power-foods-that-boost-immunity/slide/2