Tofu cheese: what it is and how to cook it at home

People who practice healthy eating and dieting are more familiar with tofu cheese. Meanwhile, absolutely everyone, including meat-eaters, should pay attention to this unique product.

Tofu is bean curd formed when soy milk coagulates. Externally, the product resembles pickled cheeses and feta cheese. According to legend, tofu was invented back in 164 in China. The discovery is attributed to LuAn, the court alchemist, who was searching for an antidote to immortality on behalf of the emperor. Tofu arose quite unexpectedly: after heating, sea salt accidentally got into the crushed soybeans, after which curdling occurred.

The soy product has become widespread, in addition to China, in other Asian countries. By the way, in China it is called “doufu”, while in the West the cheese is called “tofu” according to the phonetic tradition of Japan. The preparation of this cheese in Japan began later - in the 2nd millennium AD. e. Chinese tofu is more delicate and soft than Japanese, which is due to the traditions of making soy milk.

Types, calorie content, features of tofu

Tofu production today is not much different from ancient times: soybeans are first crushed, followed by heating and curdling using a coagulant. The last one, by the way, is citric acid, magnesium chloride or calcium sulfate. The curd mass is pressed and stored in brine.

Tofu is characterized by a white hue, neutral aroma and taste, and elastic consistency. This cheese forms the basis of the diet in a number of Asian countries, and is also used by vegetarians and vegans around the world.

There are different types of tofu:

1. Dense. This variety has subspecies: Western and Asian. The latter has a lot of liquid, while the western one is drier and denser. Both options are suitable for smoking, deep-frying and frying. On sale you can find dense tofu with all sorts of additives.
2. Soft or silk. This type of cheese has a consistency similar to pudding. This product contains a lot of water, which makes the cheese very tender. More often, this type of tofu is added to soups and sauces, sweet and steamed dishes.
3. "Smelly". Tofu received this name due to its pungent smell. Mostly Chinese chefs add this tofu to certain dishes.

Tofu is high in protein and low in calories - only 73 kcal (some sources indicate 76 kcal). This cheese, consisting of protein, lecithin, soy, linoleic acid, is cholesterol-free. As you know, soybeans, like beans, chickpeas, lentils, and peas, belong to the group of legumes, but they stand out from their “colleagues” in terms of nutritional value due to protein and high energy value.

The soy protein contained in tofu is complete, which indicates the content of essential acids that the human body needs. They are not produced by the body and must be supplied with food. For this reason, it is advisable to consume tofu for people on a vegetarian or vegan diet.

Note. 50 g of soybean grain corresponds to 1.5 glasses of milk or 150 g of beef. At the same time, soy protein does not contain harmful purines, which interfere with the absorption of calcium, which cannot be said about animal protein.

Tofu calories. Chemical composition and nutritional value.

Nutritional value and chemical composition of Tofu.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Tofu is 70 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Chemical composition of tofu

100 grams of soy cheese contains on average:

• protein – 8 g;
• carbohydrates – 1.18 g;
• fats – 4.8 g;
• potassium – 121 mg;
• magnesium – 30 mg;
• calcium – 350 mg;
• cholesterol – 0 g;
• iron – 5.4 mg;
• phosphorus – 287 mg;
• B vitamins – 0.09 mg.

Soft tofu contains 5 percent high-quality protein, while firm tofu contains more than 10 percent. Tofu contains essential acids, making it a good substitute for animal products. Thus, soy cheese is recommended for athletes, as well as those losing weight. The product makes it possible to get rid of extra pounds without harming your overall well-being and muscle mass. The only contraindication to using tofu for food is individual intolerance to legumes.

Composition of tofu

In principle, it’s difficult to call tofu and cheese. Rather, it is white cottage cheese with a neutral smell and taste. Tofu primarily contains soy milk, which is the basis for the manufacture of this product. It is curdled using a coagulant such as nigari (magnesium chloride, calcium sulfate or citric acid). In addition, in Okinawa, milk is curdled with sea water, and the finished product is called island tofu.

Of the beneficial substances in tofu, there is a mass of high-quality vegetable protein (up to 11%), replaceable and all essential amino acids, along with a large amount of iron and calcium.

Benefit

The high-quality vegetable protein found in cheese is quickly and easily absorbed by the body, serving as the foundation for the construction of cells.

Tofu has a low glycemic index, which stabilizes blood sugar. Polyphenols present in the product help maintain the flexibility of the walls of blood vessels, inhibit the formation of blood clots, and reduce bad cholesterol.

Tofu should be included in your daily diet. This soy cheese is not related to milk and is especially recommended for people with intolerance to animal protein. Thanks to omega-3 fatty acids, which reduce cholesterol, the risk of heart attacks, strokes, and atherosclerosis is reduced. The magnesium contained in cheese promotes the production of serotonin, which improves mood. Protein can strengthen and build muscles.

Tofu contains phytoestrogens, which act as an analogue of female hormones. Consumption of soy products improves appearance, the skin acquires a healthy tone, and softens the stage of menopause.

Benefits of tofu

That is, based on the composition of this product, we can confidently say that the benefit of tofu lies in the ability to completely replace meat in the people’s diet without harm to the body. At the same time, the calorie content of tofu is completely insignificant and amounts to 76 kcal per hundred grams.

In addition, this soy cheese contains absolutely no cholesterol, so along with reducing body weight, it helps to stabilize the condition of cardiovascular diseases. The benefits of tofu are also relevant for people with allergic reactions, as it can easily replace milk and eggs.

Harm

Despite the many valuable properties of soy cheese, the product should be introduced into the diet with caution, since it can cause allergies, and eating in large quantities impairs digestion. In moderate doses, cheese is harmless; you should eat no more than 150 grams per day. Otherwise, negative consequences are possible:

• excess of phytoestrogens (in women);
• sperm concentration decreases;
• phytic acid interferes with the absorption of minerals.

Those who take medications should eat tofu with caution. It is advisable to take medications with a 2-hour break before or after consuming a soy product.

Benefits of tofu cheese

Doctors and nutritionists never cease to discuss the benefits of tofu cheese and what types of it are recommended to eat. There are a number of proven beneficial properties of soy cheese:

• high protein content without milk fat. Due to the high content of vegetable protein and low calorie content, the product successfully competes with meat and dairy sources of protein;
• amino acids stimulate the production of “joy hormones”. Tofu contains nine amino acids that have a positive effect on the nervous system. The hormone serotonin relieves depression;
• Vitamins and minerals in tofu stimulate the immune system. With regular consumption of tofu, symptoms of colds and ARVI appear much less frequently. Immunity protects against seasonal infections and viruses;
• calcium helps strengthen bones. Soy cheese contains easily digestible calcium, which is not deposited in the body in the form of stones;
• phytoestrogens in tofu are plant analogues of the hormone estrogen. For women, soy cheese is recommended to preserve youth and alleviate the symptoms of menopause. For men, soy is beneficial due to vitamin E, which is responsible for sexual function;
• antioxidants in cheese rejuvenate the body, slowing down the aging process, and remove accumulated toxins from it;
• The fat content of soy cheese ranges from 1.5% to 4%. That's why many people eat tofu when losing weight.

Recipes for making tofu at home

To be honest, it is much easier to buy a soy product in a store than to make it yourself. The process of preparing tofu can be done by anyone, although it is quite cumbersome. For 300 grams of soy cheese you need to pay an average of 120-220 rubles. But if you want to make homemade cheese with your soul, you must first learn how to prepare this product.

There are several cheese recipes that are similar to each other. With citric acid and soy milk, you can make delicious homemade cheese. But if you don’t have such milk on hand or you can’t buy it, then you’ll have to make your own soy milk.

To get soy milk you will need:

• soybeans – kilogram;
• water – 2.5 liters;
• soda - a couple of pinches.

Preparation:

1. It is necessary to fill the soybeans with water so that the latter completely covers them. It should be left to infuse for a day.
2. Add two pinches of baking soda to the water to get rid of the taste.
3. You need to change the water several times.
4. After 24 hours, the swollen beans should be washed and minced.
5. The resulting slurry must be poured into 2.5 liters of water and left to infuse for 3-4 hours.
6. Using a colander and gauze folded in 2-3 layers, strain the mixture. The result is vegetarian, healthy soy milk. It can be used to make cheese.

Method No. 1

You need to prepare:

• soy milk – liter;
• lemon juice – 2 tbsp. l.

Preparation:

1. Pour soy milk into a saucepan or saucepan and bring to a boil.
2. When the milk boils, you should immediately turn off the heat and let it sit under the lid for 5 minutes. Milk should be +80…+85 °C.
3. Pour lemon juice into the milk, and then stir the mixture until it completely curdles.
4. Leave the mixture to steep under the lid for about 7-8 minutes.
5. The resulting mass should be filtered through gauze folded in three.
6. The remaining curd must be transferred to a container based on the shape of the future product. It remains to install a press on this mixture, on which the density of soy cheese will depend. It may turn out softer or denser.
7. After an hour, the tofu can be used for food.

Method number 2

When soybean grains are not available in the store, they can be replaced with flour. To make cheese you need to prepare the ingredients:

• soy flour - glass;
• water – 3 glasses;
• lemon – 1 pc.

Preparation:

1. It is necessary to dilute the flour with one glass of boiled cold water, transforming it into a homogeneous paste.
2. The mixture should be diluted with two glasses of boiled hot water and mixed thoroughly.
3. Place the saucepan with the mixture on the fire. It is necessary to cook for 12-15 minutes.
4. After the specified time, you need to pour in lemon juice and stir.
5. The mass will curdle, and after the flakes fall out, it should be filtered through gauze folded in 2-3 layers, and then squeezed out.
6. The resulting lump must be transferred to a container and a press installed.
7. After an hour, the product is ready for use.

How to cook tofu at home

To make tofu cheese at home you need 3 ingredients:

• water (1.9 l);
• citric acid (1.5 tsp);
• soybeans (350 g).

Rinse the beans well in a colander several times. Fill with cool water. Let stand for several hours, change the water and rinse the beans. Repeat the procedure until completely softened, which takes a day.

Grind the softened beans in a blender or pass through a meat grinder 2 times. The result will be a paste of homogeneous consistency. It is filled with cool boiled water (1.9 l). Stir and let stand for 5-6 hours.

After time, strain the milk, boil it, add citric acid diluted in water. It will cause protein folding. Curd will begin to settle at the bottom of the container. It must be placed on cheesecloth, and a pan must be placed under it to allow excess liquid to drain. Leave overnight.

In the morning they look at the cheese and determine the required consistency. If it is soft, then the cheese is ready. If the product remains solid, then a weight is placed on it, which additionally squeezes out the liquid.

Tofu Cheese Recipes

Soy cheese is widely used in cooking, because this product is equally good for preparing first or second courses, desserts or sauces. Tofu offers a considerable choice regarding culinary processing. Soy cheese can be:

• steam;
• bake;
• smoke;
• cook;
• use as a filling;
• marinate in soy or lemon juice.

Neutral cheese has the ability to absorb foreign smells and tastes, and this partly allows it to be easily combined with a wide variety of ingredients. For example, adding tofu to a spicy sauce will take on the aroma of spices and the taste of pepper, while in a duet with chocolate you will get an amazing dessert. Soy cheese is often eaten as an independent snack. In this case, the cheese is made with the addition of nuts, herbs, and paprika.

The introduction of soy cheese into dishes may depend on its variety. Tender silken tofu reveals itself perfectly in soups, sauces, and desserts. As for dense types of cheese, they are often smoked, pickled, and fried. All kinds of sauces, salads, and stew soups based on this product are widely popular.

Vitamin salad with tofu

• tofu – 100 g;
• tomato – 2 pcs.;
• lettuce – 70 g;
• cucumber – 2 pcs.;
• olives – 30-40 g;
• soy sauce – 2 tbsp. l.;
• olive oil – 2 tbsp. l.;
• sesame – 1 tbsp. l.;
• Provençal herbs – 1 tsp;
• paprika - a pinch;
• lemon juice – 2 tbsp. l.;
• salt - a pinch;
• ground pepper - a pinch.

Preparation:

1. It is necessary to wash and dry the salad, and then tear it randomly and place it on a dish.
2. Wash the cucumbers and tomatoes and cut them into cubes, then transfer them to lettuce leaves.
3. Dilute the mixture of herbs and paprika in oil.
4. Cut the cheese into cubes and then marinate in the seasoning mixture for 3-4 minutes.
5. Arrange the marinated tofu pieces on a plate with vegetables. Place pitted olives (if desired, olives can be cut into rings) next to the cheese.
6. Pour lemon juice, soy sauce, salt and pepper into the oil.
7. Pour dressing over the finished salad and sprinkle with sesame seeds.

Eggplant with soy cheese

• eggplant – 1 pc.;
• olive oil – 1.5 tbsp. l.;
• tofu – 250 g;
• walnut – 1 tbsp. l.;
• garlic – 2 cloves;
• dill - half a bunch;
• cilantro – 2-3 sprigs;
• green meadow – 3 feathers;
• salt - a pinch;
• ground pepper - a pinch.

Preparation:

1. It is necessary to wash the eggplant and remove the stem. You can cut into cubes or cubes, add salt, and then remove for 4-5 minutes.
2. Fry the eggplants in a heated bowl with a teaspoon of olive oil. The latter need to be cooked for about 15 minutes, remembering to turn over.
3. Next you need to start making the sauce. To do this, you need to peel the garlic, wash and dry the cilantro and dill, and then put these ingredients in a blender bowl and beat until smooth.
4. Wash, dry the green onions and chop. Add it to the resulting sauce and then stir.
5. The finished eggplants need to be poured with soy cheese sauce and sprinkled with crushed nuts.

Chocolate mousse with soy cheese

• tofu – 250 g;
• cocoa – 70 g;
• brown sugar – 120 g;
• vanillin – 1 g;
• cinnamon – 1/3 tsp;
• water – 1 glass;
• instant coffee – 1 tsp.

Preparation:

1. The cheese must be mixed with sugar.
2. Dissolve coffee in hot boiled water.
3. Add cinnamon, cocoa, vanillin to the cheese and mix.
4. Next you need to pour in the coffee.
5. Using a mixer, beat the mousse.
6. Transfer the chocolate mousse into small molds and place in the refrigerator for 40 minutes.

Tofu cutlets

• cheese – 350 g;
• carrots – 1 pc.;
• breadcrumbs - 6 tbsp. l.;
• olive oil – 1 tbsp. l.;
• olives (pitted) – 40 g;
• fresh basil - half a bunch;
• salt - a pinch;
• ground pepper - a pinch.

Preparation:

1. You need to mash the tofu cheese with butter to get a dough-like texture.
2. The washed and peeled carrots should be grated with a medium or fine grater and chopped basil should be added to it.
3. Olives must be cut into rings.
4. Put carrots, 3 tablespoons of crackers, olives, herbs into the cheese and mix. This mass should be removed for half an hour.
5. After the specified time, with your hands dipped in cold water, you need to form cutlets and roll in breadcrumbs.
6. In a frying pan heated with oil, fry the cutlets on both sides until golden brown.
7. You can serve cheese cutlets with garlic sauce and fresh vegetables.

Tofu soup

• meat – 250 g;
• tofu – 250 g;
• potatoes – 2 pcs.;
• water – 2.5 liters;
• onion – 1 pc.;
• bell pepper – 1 pc.;
• sunflower oil – 1 tbsp. l.;
• carrots – 1 pc.;
• salt – 1 tsp;
• ground pepper - a pinch;
• dill - 3-4 sprigs.

Preparation:

1. Wash the beef pulp (you can use chicken, turkey, pork) thoroughly and cut into small pieces.
2. In a frying pan heated with oil, fry the meat on medium heat on both sides. Add salt, pepper and stir.
3. Transfer the meat to a saucepan.
4. Washed and peeled carrots need to be cut into cubes.
5. Cut the peeled onion into small cubes.
6. Place onions and carrots in a frying pan heated with oil.
7. Wash and peel the bell pepper from the stalk, seeds, and membranes. Cut the vegetable into cubes, which are sent to the sautéed vegetables. Fry the vegetables until soft (no more than 3 minutes).
8. Transfer the vegetables to the pan with the meat.
9. Washed and peeled potatoes should be cut into cubes and placed in a saucepan. Add cold water, put on fire, covering the pan with a lid.
10. Bring the soup to a boil, reduce heat and simmer until the potatoes are soft (about 20 minutes).
11. Then add tofu cheese cubes to the soup and add salt. As soon as the soup boils, you can turn off the heat.
12. Pour the aromatic soup into bowls and sprinkle with chopped dill.

What can you make from tofu cheese?

Tofu cheese combines with other products, taking on their taste. It can be fried, boiled, frozen, stewed, pickled, and this will not make it soft or lose its consistency. It is baked with vegetables for breakfast, soup, salad, cold appetizers, and baked goods.

Tofu salad

To prepare tofu salad, you need the following ingredients:

• cauliflower (1 head);
• bell pepper (1 pc.);
• tofu (150 g);
• greenery;
• soy sauce (4 tbsp);
• sesame (1.5 tsp);
• salt.

We recommend reading: Benefits of bell pepper, properties

Cut vegetables into small pieces. Cook the cauliflower in a double boiler for 15 minutes, use the bell pepper raw. Remove excess liquid from the tofu by pressing, crumble with a fork or cut with a knife. Chop the greens. Mix all ingredients, add salt to taste.

Vegetables for the salad are changed depending on preferences, for example, avocado is used instead of cauliflower.

We recommend reading: Useful properties and contraindications of avocados

Tofu soup

To prepare the soup you will need the following ingredients:

• buckwheat or rice noodles (100-150 g);
• tofu (300 g);
• carrots (1 pc.);
• spice mixture;
• Japanese seasoning - miso paste (1.5 tbsp.);
• Chinese or Chinese cabbage (200 g);
• broth with vegetables or meat (0.7 l);
• greens (parsley, cilantro);
• pepper, salt.

Recommended reading: What are the benefits of Chinese cabbage for the body?

Mix the spice mixture with salt, spread on the chopped tofu, fry the cheese on each side until crispy. Fry the Chinese cabbage. Boil the broth, add noodles, tofu, chopped carrots and cabbage. Pepper, salt, add herbs.

How to fry tofu

As noted earlier, tofu can be soft or firm. For frying, you need to use just the hard one and add it to different dishes. The crispy fried crust will add piquancy to all kinds of fish, meat dishes, as well as vegetarian ones.

Before frying, tofu should be cut into 5x5 cm squares, 1 cm thick. It is advisable to roll the cheese in egg or flour and marinate in sauce/marinade.

You need to fry soy cheese in sunflower oil until a crust appears. To do this, you can use a regular frying pan, wok, grill or oven. Although tofu does not have a distinct taste, when fried it becomes tasty and aromatic due to spices, marinade or sauce.

Fried cheese can be served as an independent snack, for example, with soy or teriyaki sauce, garlic, or honey.

Method No. 1

To prepare fried tofu, you need to prepare the ingredients:

• tofu – half a kilo;
• soy sauce – 50 ml;
• honey – 1 tsp;
• garlic – 3 cloves;
• sunflower oil – 2 tbsp. l.;
• salt - a pinch;
• ground pepper - a pinch;
• breadcrumbs - 5 tbsp. l.

Preparation:

1. It is necessary to cut the cheese into triangles or squares. Excess moisture should be squeezed out with a paper towel.
2. Pieces of cheese should be rolled in breadcrumbs (you can use flour or starch).
3. In a frying pan heated with oil, fry the tofu until golden on each side. By the way, you can fry without breading.
4. Then you need to do the refueling. To do this, you need to peel the garlic and chop it finely. Mix soy sauce with garlic, spices and honey. The latter can be replaced with brown sugar.
5. All that remains is to pour the sauce over the tofu and it is ready to eat. Leeks in soy marinade, rice and any greens are suitable as a side dish.

Method 2

You need to prepare:

• tofu – 250 g;
• onion – 0.5 pcs.;
• soy sauce – 2 tbsp. l.;
• lemon juice – 1 tbsp. l.;
• sesame oil – 0.5 tsp;
• garlic – 1 clove;
• sugar – 1 tsp;
• flour – 2 tbsp. l.;
• cherry – 3 pcs.;
• cilantro – 3-4 sprigs.

Preparation:

1. It is necessary to cut the tofu into 2 pieces, identical in size, and roll each of them in flour.
2. In a frying pan heated with oil, fry the cheese until golden on both sides. Then place it on paper napkins to remove excess oil.
3. Peel the onion and chop.
4. Next you need to prepare the sauce. To do this, mix soy sauce with lemon juice and sesame oil. Add sugar, chopped herbs, garlic, onion to the mixture and beat with a mixer.
5. Wash, dry and cut the cherry tomatoes into 4 parts, and then add them to the sauce.
6. Pour the resulting sauce over the tofu.

History of Tofu Cheese

The product has a rich history.
They learned about its undoubted benefits two millennia ago. Archaeological historians have discovered information about it indicating that it was being prepared as early as 220 AD. It is widely believed that Tofu cheese production first began in Japan. Many consider it a Japanese national product. However, this judgment is erroneous. Advertising - Continued below

The preparation of Tofu cheese began in China. This country is the birthplace of this dairy product. There are several versions regarding the authorship of his recipe. According to one of them, the cook of the imperial court decided to add the salty substance nigari to soy puree for the purpose of a culinary experiment. The emperor liked the result, and subsequently all other Chinese. It was decided to call the resulting product Tofu.

However, this is only one version of the origin of this cheese. There are other legends regarding his appearance. One way or another, the Chinese people loved the product so much that they began to add it to a variety of dishes. Then it was brought to Japan, where it gained no less popularity. There, the preparation of cheese acquired a certain peculiarity: on the island of Okinawa, ordinary sea water, rich in calcium and magnesium, is used to thicken soy milk.

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Tofu cheese differs in density and production method:

• regular hard cheese of this variety comes in Asian and Western varieties. The first contains more liquid and is less dense than the first type. Suitable for smoking and frying;
• Soft (silken) Tofu is a delicate pudding-like cheese that contains the maximum amount of water of all existing types. Most often used for making desserts. This includes a subtype of "stinky" tofu with a strong odor, common in Shanghainese recipes.

There are other varieties of Tofu with nuts, paprika and other seasonings that give the cheese a unique color and aroma.

Due to the fact that Tofu is prepared without using ingredients of animal origin, the product can be eaten not only by vegetarians, but also by vegans.

What do you eat tofu with?

You can eat soy cheese marinated, smoked, or fried. Due to the neutral taste, cooks can experiment by adding various spices and sauces to the product.

What is this amazing cheese most often eaten with:

• omelette;
• soup;
• spread on bread, pita bread, garlic and unleavened buns;
• fried with sesame seeds;
• pies filled with soy cheese;
• pizza (mozzarella is replaced with tofu);
• rice porridge;
• baked vegetables (potatoes, eggplants, etc.);
• vegetable salads (feta can be replaced with soy cheese).

Tofu: benefits for the body

1. saturates the body with useful and easily digestible protein, calcium, strengthens bones;
2. gently and safely removes excess fluid from tissues;
3. helps eliminate excess weight;
4. removes toxins from the body, including dioxin (a substance that contributes to the development of oncology);
5. improves kidney function;
6. enriches the female body with phytoestrogens, helps maintain women's health;
7. useful for women during menopause, as well as in preparation for conception.

Soy tofu cheese is a real find for creating a healthy diet! This product is rich in vitamins, minerals and bioactive components. At the same time, possible negative reactions to this cheese are minimal. And yet they are worth considering!

Can you eat tofu raw?

Undoubtedly, tofu can be eaten raw. Since soy cheese seems specific to many, it is best to eat it in combination with other foods. Tofu will not give the same pleasure as a person experiences when eating the usual hard and soft cheeses. However, as mentioned above, there are many dishes that you can add soy cheese to. The latter acquires a unique shade and favorably emphasizes the taste of the remaining ingredients.

It’s a good idea to have tofu in the refrigerator for those who prefer Asian cuisine, because soy cheese is one of the ingredients.

Taste and calorie content of Tofu cheese

The peculiarity of Tofu is its complete lack of taste. It appears only in those types of cheese to which various seasonings and nuts are added. The blandness makes the product a universal “fighter” in the kitchen.

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Another feature of Tofu bean curd is its very low calorie content. It is approximately 66 kcal per 100 grams of product. The energy value may be slightly higher in those varieties that are produced with additives. The low fat content of Tofu cheese allows you to eat it in large quantities without harming your figure.

How much tofu can you eat per day?

Soy contains phytohormones, so their excess can lead to disruption of the endocrine system. Pregnant women should also be careful with tofu. Overeating soy cheese can cause diarrhea.

The norm of tofu per day for adults is a maximum of 150 g.

To obtain the necessary vitamins and microelements, it is enough to eat 60-80 g per day.

Children from 3 years of age can be given 10-15 grams in their diet, or 1 piece per day.

It is enough for teenagers to eat 30-40 g.

Composition of tofu cheese

Nutritionists around the world have long classified tofu as a low-calorie product. Therefore, it is actively used in the diet by people who decide to get rid of excess weight.

Per 100 g of product there are:

• proteins - 8 g;
• fats - 4.8 g;
• carbohydrates - 1.9 g;
• ash - 0.73 g;
• water - 84 g.

Some people disdain soy products because they have virtually no benefits for the body. After studying the chemical characteristics of tofu, they radically change their own assumptions.

The composition of tofu cheese includes:

• amino acids;
• vitamins A, B, C, D, E, PP;
• trace elements (zinc, iron, copper, manganese, selenium);
• macroelements (calcium, potassium, phosphorus, fluorine).

90% of soy curd is absorbed by the body.

Is it possible to eat during Lent?

There are different types of fasts in terms of severity, but their prohibition is identical: exclusion of animal products from the diet, including milk. For those who are accustomed to consuming cheese, cottage cheese, and milk every day, it is necessary to find an alternative replacement. In this case, tofu is an ideal option, as it is a low-calorie, high-protein product made from soybeans.

Even during a long fast, there will be no shortage of nutrients if you eat soy cheese. Tofu, among other things, has a number of valuable properties. For example, it removes dioxins (substances that influence the development of cancer) from the body, has a positive effect on kidney function, and dissolves gallstones.

Composition, benefits and harm

It is important to remember that the calorie content of tofu may vary depending on the manufacturing process - especially if it is additionally fried in oil. Despite this, soft tofu is considered a low-calorie, high-protein food with a low glycemic index:

// Tofu - KBJU per 100 g¹:

• calorie content - 61 kcal
• proteins - 6.5 g
• fats - 3.7 g
• carbohydrates - 1.8 g
• glycemic index - 15 units

Vitamins and minerals

The key minerals in tofu are calcium and iron. Calcium is essential for healthy bones and teeth, as well as for proper functioning of the nervous system and hormone secretion. Iron is part of hemoglobin and is responsible for the capture of oxygen, ensuring the processes of cellular respiration.

// Tofu - beneficial nutrients, per 100 g¹:

• manganese - 19% of the daily value
• selenium - 13% of the norm
• calcium - 11%
• phosphorus - 9%
• iron - 6%
• magnesium - 7%

Health effects

Research suggests that eating tofu helps maintain healthy blood cholesterol levels, primarily by avoiding animal fats². Also, since tofu is a soybean product, it contains isoflavones.

Isoflavones are plant components with a structure similar to female sex hormones. However, there is no evidence that consuming tofu (in reasonable quantities) can affect the hormonal levels of either women or men. In other words, one cannot speak unambiguously about benefits or harm³.

How to replace tofu cheese

Soy cheese can be replaced with chicken, lean pork, but the food will no longer be dietary. An alternative to tofu are cheeses like feta cheese, mozzarella, feta or Adyghe.

1. Pickled homemade cheese. This fermented milk product can be used, but not in every dish. It is prepared with milk, so it is not suitable for those who do not eat animal products. For other gourmets, pickled cheese is a suitable option.
2. Fetaxa. Relatively recently, this Greek cheese has become widespread in most countries, finding fans all over the world.
3. Lean pork. When there is no other option, lean pork with minimal fat content can be used. Tenderloin is best suited as it does not weigh down the dish so much. You can pay attention to the loin or carbonate, but then you should bake it.
4. Chicken meat. Of course, dietary meat tastes far from soy cheese. The advantage of the product is its lightness and pleasant taste; Suitable for those who watch their figure and nutrition. Chicken meat is the basis of a balanced diet thanks to the necessary protein and vitamins.

Note. Soy cheese gourmets are against replacing this delicate dish. Not many products are as healthy and versatile as dietary tofu.

Nutritional value, composition and calorie content of tofu

Tofu is an excellent source of protein, along with other key micronutrients such as manganese, calcium and selenium. Each serving of tofu is also low in calories, with only 70 calories per 100 grams.

A 100-gram serving of tofu contains ():

• Calories : 70 kcal
• Carbohydrates : 1.5 grams
• Protein : 8 grams
• Fat : 4 grams
• Fiber : 1 gram
• Manganese : 31% of recommended daily intake (RDI)
• Calcium : 20% of RDI
• Selenium : 14% of RDI
• Phosphorus : 12% of RDI
• Copper : 11% of RDI
• Iron : 9% of RDI
• Magnesium : 9% of RDI
• Zinc : 6% of RDI
• Folate : 5% of RDI

Tofu also contains small amounts of vitamin B6, riboflavin, thiamine, potassium and vitamin K.

How to store tofu cheese

Storing soy cheese is possible in 2 ways:

• fridge;
• freezer.

If the first method makes it possible to keep the product fresh for a couple of days, then the second - for several months. These methods are suitable for both dense and silky soy cheese.

If tofu is eaten within 5-7 days, it can be placed on a shelf in the refrigerator. Place the cheese in an airtight container and fill it with cold water. The latter should be changed every day so that the product remains moist, fresh and does not dry out. Tofu should be stored away from foods that have a strong odor.

Tofu will stay fresh in the freezer for about 3 months. It is necessary to cut the cheese into cubes and place in an airtight wide container or bag. It is preferable to use a frozen product, since its texture after defrosting will become denser and more porous.

Having bought tofu in a sealed plastic or cardboard bag, you should store it in the same form at home until you open the container. After opening the package, the tofu should be placed in the refrigerator, where the product can be stored for 3-5 days.

For cheese bought in a store and lying on an open shelf, it’s time to create identical conditions at home. In cool seasons, you can put the cheese on the balcony, in the pantry, or in a container with cold water. However, under such conditions, storage of tofu is short-lived.

After opening the package, soy cheese should be stored exclusively in a cool place.

Due to the high content of protein, fatty acids and vitamins, this product is in great demand among different groups of the population. If you organize the right conditions for storing tofu, it will retain its unique qualities and nutrients.

How to select and store tofu cheese

The health benefits and harms of tofu cheese depend on the place where the beans are grown, the volume and quality of the fertilizer properties. Therefore, when choosing cheese in a store, they buy packaging labeled “Organic product.”

To prevent the product from drying out and preserve its beneficial properties, the cheese is sold in sealed packaging with liquid. It should be white, odorless and tasteless when opened. The composition includes only beans, water, citric acid (no chemical additives). Additives in the form of mushrooms, nuts, and spices are possible.

Store cheese in the refrigerator or freezer no longer than the period indicated on the package, otherwise it will cause harm to the gastrointestinal tract and other organs and will not be beneficial.

What does tofu go with?

Soft soy cheese is used for sauces, soups, vegetable stews, steamed dishes and desserts.

Tofu is combined with ingredients such as:

• eggs;
• pasta;
• rice;
• vegetables;
• fruits;
• greenery;
• fish and red caviar;
• sesame;
• seafood;
• mushrooms;
• less often - meat dishes.

How much can you eat per day?

The daily dose of tofu cheese depends on age, weight and constitution:

• adults without pathologies - 100 grams of product per day;
• adults with a sensitive gastrointestinal tract - no more than 50 grams per day;
• children under 3 years old - no more than 15 grams per day;
• adolescents under 17 years old - 35 grams per day.

The recommended daily dose is approximate. If you have a chronic illness, consult your doctor before adding soy cheese to your diet. Doctors do not have a consensus on the effect of soy cheese on children's health. Some recommend that it be included in the children's menu. Others argue that the components of tofu interfere with the maturation of a growing organism.