Dispelling nutrition myths, ranting, and occasionally, raving

Don’t fear the tofu

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Tofu is one of those foods that many people balk at. As a former picky eater, I’m here to tell you: it’s not that bad, it can actually be delicious. There are a few thing that may help you overcome your fear of tofu…

Not all tofu is created equal. Quality varies widely between brands. In my experience, the best tofu is locally produced (Acadiana Soy here in Nova Scotia is my favourite. It’s available at the Halifax Farmer’s market, Local Source Market, and Pete’s Frootique, check their website for other retailers). If you can’t find local tofu, get the stuff from the produce section of the grocery store. Don’t buy the store brand, it’s usually inferior. There is also shelf-stable tofu, I wouldn’t use their firm tofu but the soft-silken tofu works well for desserts and smoothies.

How you prepare your tofu is going to make a huge difference. Ease yourself into it by adding it to other dishes. You can marinate firm tofu and then pan-fry it so that it’s nice and crispy on the outside and add to stir-fries, noodle dishes, and salads. You can also use tofu in desserts. This Heavenly Pie recipe is one of my favourites. At sushi restaurants, try the Agedashi tofu as an appetizer.

Tofu is a great source of protein (150 g of firm tofu has 21 g of protein). Depending on how it’s prepared (check the label) it can also be a good source of calcium (234 mg). Contrary to popular belief, consuming tofu is not dangerous for women who have suffered breast cancer (1). In fact, consuming healthy foods like tofu is likely to be better for breast cancer sufferers in comparison to many foods and beverages that are common in the Western diet.

If you don’t love tofu, that’s fine, everyone has different preferences. Just don’t write it off without trying it in a few different ways.

Author: Diana

I'm a registered dietitian from Nova Scotia, living and working in Ontario, Canada. My goal is to help people see food and nutrition from a different perspective and understand that nutrition and health are not necessarily a result of personal choice.

One thought on “Don’t fear the tofu

  1. Pingback: Cooking with tofu | bite my words

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