Search
Language
Danish tofu dishes - healthy and delicious recipes
Table of Contents
1. Tofu - what it really is
Tofu is a soy product, made from a soy beverage by adding a coagulant that separates the liquid from the solid (tofu particles). Citric acid, nigari, calcium sulfate, or magnesium chloride can be used for coagulation. The resulting mass is then pressed and condensed to form blocks. Tofu has a soft texture reminiscent of a face, which is why it is also known as soy curd or vegan curd.2. Tofu - Nutritional Value
Tofu is a low-calorie product that is naturally gluten-free. It is characterized by a high protein content of very high quality, which is easily digestible and has a similar amino acid composition to meat protein. The nutritional value of tofu (per 100 g): - Energy value: 145.1 kcal, - Protein: 12.8 g, - Fat: 9.9 g, - Carbohydrates: 4.4 g, - Calcium: 345.1 mg, - Iron: 2.7 mg, - Magnesium: 53.3 mg. Tofu also contains phosphorus, potassium, zinc, selenium, manganese, choline, and small amounts of B-group vitamins - B1, B2, B3, B6, and folic acid.3. Tofu and Well-being
Tofu is devoid of cholesterol and hardened plant fats. It can be consumed by individuals battling cardiovascular disease. It aids in lowering the concentration of total cholesterol and LDL lipoproteins in the blood. Tofu is a source of isoflavones. Isoflavones (also known as phytoestrogens as they bind with estrogen receptors in the body) exhibit strong antioxidant properties. This is particularly significant for women in menopause, as isoflavones decrease the frequency and intensity of negative symptoms such as hot flashes. Furthermore, soy phytoestrogens reduce the risk of developing breast cancer by inhibiting the growth of cancer cells. Isoflavones also delay the loss of bone density, especially in women post menopause.4. Debate concerning soy
The primary ingredient of tofu is soybean, which is predominantly genetically modified. The first modifications were recorded in 1988. Early efforts were directed towards modifying soybeans to reduce the production costs. Soybeans are a highly demanding plant requiring top-notch, fertile soils, abundant sunlight, and an optimal temperature (20–30°C). Soybean seeds have been genetically modified to boost yields, enhance infection resistance, or increase tolerance to plant protection products. The stance of the Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) is unequivocal: products derived from genetically modified plants are safe for consumption. Nevertheless, many people are wary of consuming soy from such cultures. When purchasing soy products, such as tofu, it is worth checking the labels. According to Regulation (EC) No. 1829/2003, one of the following pieces of information should be indicated on the label of a food product containing a genetically modified ingredient: – „genetically modified“, – „contains genetically modified (name of the organism)“, – „produced from genetically modified (name of the ingredient)“, – „contains (name of the ingredient) produced from genetically modified (name of the organism)“.5. Varieties of tofu
One can find natural tofu or smoked tofu in stores. Smoked tofu tastes particularly good, especially for those who enjoy a meaty flavor. This variety of tofu has a distinctive taste and pairs well with dishes that are a source of many nutrients. On the other hand, natural tofu has a subtle, neutral taste, making it an ideal ingredient for sweet recipes.6. How to maintain tofu
Tofu is typically sold in individual packages. Due to its high water content, it is susceptible to microbiological infections. Manufacturers recommend storing the product in its original packaging under refrigeration (2-8°C). Tofu has a relatively long shelf life. After opening the package, it is advisable to rinse the tofu, cover it with water, and store it in the refrigerator. To maintain the freshness of tofu, the water should be changed regularly.7. Creative ways to prepare tofu dishes
Tofu can be consumed raw, baked, grilled, or pan-fried. Owing to its neutral flavor, it can be prepared in both savory and sweet versions, from vegan pulpets to vegan cakes (known as tofurnik). Tofu can serve as an alternative to cottage cheese, small cuts of meat, and eggs.8. Checkered dish with mushrooms and tofu
Ingredients: 4 mushrooms, 1 tomato, 1/2 onion, 1 garlic clove, 1/2 block smoked tofu, 1 tablespoon olive oil, 1 tablespoon tomato paste, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon cayenne pepper, 1 tablespoon soy sauce, 1/2 teaspoon turmeric, 1 tablespoon parsley. Peel and finely chop onion. Peel and press garlic clove through a press. Wash and slice mushrooms. Wash, blanch, peel and chop tomato. Cut tofu into cubes. Heat oil in a preheated pan. Sauté onion and garlic. Add spices and mix well. Add mushrooms and sauté for about 2 minutes, stirring occasionally. Add tomato, tomato paste and simmer covered for about 10 minutes. Add tofu and simmer for another 20 minutes. Arrange checkered dish on a plate, sprinkle with parsley and serve with bread.9. It's a plant-based snack with onions
Ingredients: - a block of smoked tofu, - onion, - 1 tablespoon of olive oil, - 1/2 teaspoon of smoked paprika, - salt, - pepper, - 1 teaspoon of lemon juice. Crumble the tofu with a fork or blend it into a smooth paste. Peel and chop the onion into small cubes. Heat the oil in a pan. Fry the onion in the oil. Add the tofu and mix all the ingredients with the spices and lemon juice. Serve with toast or as a side dish to salads.10. Fried tofu in marinating blend
Ingredients: packaging of natural tofu, 2 tablespoons of olive oil, 1 and a half tablespoons of soy sauce, 2 teaspoons of garlic, 1/2 teaspoon of ginger, 1 teaspoon of cayenne pepper, 1 teaspoon of honey, a handful of spinach, 2 teaspoons of yeast flakes. Remove tofu from packaging and pat dry with a paper towel. Cut tofu into cubes and place in a large bowl or zip-top bag. Prepare a marinating blend of olive oil, soy sauce, garlic, ginger, cayenne pepper, and honey. Toss the tofu in the marinating blend until well coated. Allow the tofu to marinate in the refrigerator for several hours or overnight. Heat oil in a pan and fry the tofu until golden brown on both sides. Add spinach and yeast flakes and cover the pan, allowing the spinach to wilt. Serve as an appetizer or main course with rice or pasta.11. Sweet chocolate must
Components: – natural tofu block, – a bar of bitter chocolate, – 1⁄2 cup of plant-based drinks, – 2 teaspoons of cocoa, – one tablespoon of date syrup. Dissolving chocolate in a water bath. All components are processed in a blender bowl. Pour into cups and place in the refrigerator.
