Protein is an extremely important component of the dietis a building substance, affects the proper condition of muscles, and also ensures satiety after a meal, thanks to which we avoid snacking. To the good ones protein sources include: meat, fish, dairy products, eggs, and legumes. You can also include it in your diet tofu. What is it made of and what are its health-promoting properties? We give you a hint.
Tofu is made from soy milkits consistency is somewhat reminiscent of cottage cheese. It is a popular ingredient in Asian cuisine, in which it is served, for example, with rice noodles or as an ingredient in soups, as a meat substitute.
It is produced in the coagulation process of soy drink, which is achieved by adding lemon juice, calcium or magnesium sulfate. Under the influence of these substances, the soy protein is separated from the whey, creating tofu lumps. The taste of tofu is very delicateso it’s up to us how it will taste. It is best to prepare them with a marinade or spices, e.g. various types of peppers, dried garlic or soy sauce work well.
You wonder who should eat tofu? It will work great for slimming dietBecause is a filling and low-calorie product, 100 g contains only about 80 kcal. Unlike meat, it also does not contain cholesterol, so it will also be a good choice for people who struggle with high cholesterol levels or want to take care of their cardiovascular health. People over 60 years of age should include tofu in their diet.
It also contains a lot protein, so it will be perfect for physically active peoplewho want to increase their muscle mass. They are present in it also vitamin A, those from groups B, C and K, as well as minerals: magnesium, potassium, phosphorus, zinc, sodium and iron. Tofu also contains fitoestrogenywhich help reduce high cholesterol and alleviate the unpleasant symptoms of menopause.
You can’t forget either about vegans and vegetarianswho ensure that their diet is based on plant products and at the same time want to provide their body with protein. They can also eat them without fear people with insulin resistance and diabetes, because tofu has a low glycemic index. It also does not contain gluten and lactose, so it can also be eaten by people allergic to these ingredients.
Tofu can be administered in many ways. You can cut them into slices, coat them in your favorite spices and fry them in a pan until golden brown. It will work great in this form, for example for sandwiches. Fried, diced tofu is worth it add to rice noodles with vegetables or Asian soups. You can also make it with shredded tofu tofuwhich is the vegetarian equivalent of scrambled eggs. Crushed tofu with smoked paprika, soy sauce and garlic, maybe also be a substitute for minced meat.
Makes two servings delicious tofu saladyou will need:
- 1 cube of tofu,
- 1 tablespoon of olive oil,
- favorite spices, e.g. 1 teaspoon of sweet pepper, a pinch of chili, 2 tablespoons of soy sauce, ½ teaspoon of granulated garlic, ½ teaspoon of dried onion,
- 2 large handfuls of your favorite salad mix,
- 120 g cherry tomatoes,
- ½ pepper,
- 1 avocado,
- ½ red onion,
- a handful of your favorite seeds, e.g. sunflower or pumpkin.
Dressing:
- 2 tablespoons of olive oil,
- 2 tablespoons of lemon juice,
- 1 clove of garlic,
- Salt and pepper.
Start by preparing the tofu, if you bought marinated tofu, just cut it into cubes. If you have natural tofu, cut it into cubes and coat it in spices. Then, when ready, fry in a tablespoon of olive oil until golden brown.
Wash the vegetables. Put the lettuce mix, diced peppers and avocado, chopped onion, cherry tomatoes and roasted seeds into a bowl. In a separate bowl, mix olive oil, lemon juice, pressed garlic, salt and pepper to taste. Pour the dressing into the salad and mix. Tofu salad you can serve with bread.
Sources: Terazgotuje.pl, kontakter.pl
