Nutritional Cards | Tofu

Benefits:

• High in Protein: Tofu is a great source of protein from plants, which can help decrease the risk of loss in muscle mass and strength (Sarcopenia).
• Low in Calories: Tofu is low in calories, which can help individuals dealing with Obesity and Diabetes.
• Good for the Heart: Tofu has isoflavones that can help reduce cholesterol and risk of heart disease.
• Strong Bones: Tofu is rich in calcium and vitamin D, which can help reduce the risk of bone related illnesses.
• Fights Disease: Tofu has antioxidants that protect your cells and might lower the risk of diseases like cancer.

How to Prepare:

• Stir-Fried: Allows for fast preparation which helps retain most nutrients.
• Grilled: Enhances flavor and adds a crispy texture while keeping it tender.
• Baked: Requires less oil which makes a good low-fat alternative.
• In Soups: Easier to consume due to it’s softer texture.

Recipe

Ingredients:

• 1 block firm tofu, cubed
• 2 tablespoons vegetable oil
• 2 cups mixed vegetables
• 3 tablespoons soy sauce
• 1 tablespoon hoisin sauce (optional)
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• Cooked rice or noodles

Instructions:

• Cook Tofu: Heat oil in a pan, cook tofu until golden and crispy. Remove and set aside.
• Stir-Fry Veggies: In the same pan, stir-fry vegetables until tender-crisp. Add garlic and ginger, cook for 1 minute.
• Add Sauce: Stir in soy sauce and hoisin sauce (if using). Return tofu to pan, mix well.
• Serve: Serve over rice or noodles.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics