Tofu

What is tofu?

Tofu is one of the many food products made from yellow soybeans, in an attempt to withstand the nutritional comparison with animal protein foods.

It is obtained from soy milk, making the proteins coagulate through a special natural "rennet". This production process, similar to that used for the production of animal cheese, can be easily replicated at home using rennet of lemon juice or magnesium chloride (called nigari). The related video recipes are available at the following links:

Premise: Homemade Soy Milk
Homemade tofu with citric acid
Homemade tofu with nigari

Tofu can also be produced from hemp seeds, as shown in the video recipe:

Hemp-fu: Hemp Tofu

Birth and Diffusion

Originally from China, where it is believed to have originated about 2, 000 years ago, tofu has quickly spread to other Far Eastern countries, where it still represents a traditional food.

In place of animal cheese, tofu is the ideal choice in the event of:

Lactose intolerance;
allergy to milk proteins;
digestive difficulties;
need to limit the intake of cholesterol and saturated fats in the diet;
vegan food style;
low sodium intake diets;
slimming diets;
menopause disorders, in the context of a globally rich diet of soy and derivatives, supervised by a doctor.

Despite its origins, "tofu" is not a Chinese word, but a Japanese word meaning " meat without bones ".

For some years tofu has become a constant presence even on the shelves of Italian supermarkets, being an ideal substitute for cheese for those who do not tolerate lactose or follow a vegan diet.

It comes in the form of more or less rigid blocks, vacuum packed and ready to be cut at will for direct consumption or as an ingredient in more complex recipes.

Natural tofu has an absolutely neutral taste, but there are also flavored variants, such as tofu with olives, mustard or herbs.

Properties and Nutritional Values

Nutritional Benefits

Often referred to as soy cheese, because it is produced in a manner very similar to cheese, tofu is cholesterol-free and contains very few saturated fats, of which its animal counterpart is particularly rich.

Consequently, the partial substitution of the cheese with tofu contributes not only to prevent hypercholesterolemia and its dangerous consequences, but also to rebalance the concentrations of plasma lipids. This effect is also due to the generous presence of polyunsaturated fats and lecithins.

Compared to cheese, tofu is also rich in potassium and low in sodium and calories; it can therefore represent a valid cheese substitute in diets for hypertensive individuals (high blood pressure), overweight or suffering from metabolic syndrome.

Tofu is also more easily digested than cheese and, being lactose-free, it can be inserted without problems even in milk intolerant individuals.

Nutritional values

As shown in the table, the nutritional characteristics can also vary significantly from one commercial tofu to another. This is because, unlike cheeses, there is no strict production regulation governing the production of tofu.

In addition to the degree of dehydration (creamy or compact tofu), the choice of rennet and the possible addition of flavoring ingredients also greatly affect the nutritional values of tofu.

Nutritional composition for 100g
		Prepared soft tofu, with calcium sulfate and magnesium chloride (nigari)	Solid tofu produced with calcium sulfate	Hard tofu prepared with Nigari	Milk mozzarella p. skimmed	Grana Padano
Power	KCal	61	145	146	254	381
water	g	87.3	68.9	71.12	53.8	30.5
proteins	g	6.6	15.8	12.68	24, 26	35.5
Lipids	g	3.7	8.7	10	15.9	25
Saturated	g	0.5	1.26	1, 445	10.1	16.5
Monounsaturated	g	0.8	1.93	2.2	4.51	7.83
polyunsaturated	g	2.1	4.92	5.64	0.472	0.7
B.C. Linoleic	g	1, 835	4.34	4.97	0, 335	ND
Ac Linolenico	g	0, 246	0.58	0, 667	0.137	ND
Cholesterol	mg	0	0	0	64	85
carbohydrates	g	1.8	4.3	4.39	2.77	3.7
Simple	g	0.7	ND	ND	1.13	3.7
Fiber	g	0.2	2.3	0.6	0	0
Sodium	mg	8	14	2	619	446
Potassium	mg	120	237	146	84	100
Football	mg	111	683	345	782	1290
Phosphorus	mg	ninety two	190	231	463	702
Iron	mg	1.11	2.66	2.75	0.22	0.8
Thiamine	mg	0.05	0, 158	0, 042	0, 018	0.02
Riboflavin	mg	0.04	0, 102	0, 077	0.303	0.12
Niacin	mg	0.54	0.381	0, 639	0, 105	0.1
Retinol	RAE	0	166	ND	127	228

In the section of the site dedicated to the nutritional tables of the various foods, it is possible to discover the nutritional values of other types of tofu.

Nutritional deficiencies

Although it is a valid alternative to foods of animal origin, tofu is not able to replace them completely.

Tofu is in fact free of vitamin B12 and vitamin D, even if fortified products are available on the market to meet the needs of the vegan public.

As far as proteins are concerned, fresh tofu contains similar amounts (slightly lower) than fresh cheeses and about half compared to aged cheeses.

The protein quality is instead excellent and, according to the most recent reference indexes (PDCAAS), is comparable to that of meat.

The calcium content of tofu can be more or less consistent depending on the "rennet" used to coagulate soy milk proteins (calcium chloride or sulfate, magnesium chloride); however - even though it is relevant - it is still smaller than animal cheese.

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Taste and preparation

As for flavor and texture, classic tofu is a soft "cheese" with a light and particularly delicate flavor.

Thanks to this delicacy on the palate, in the kitchen the tofu lends itself to the most diverse culinary combinations (appetizers, snacks, filling for pasta dishes, sandwiches, toasts, creams, sauces, soups, roasts, rolls, salads and even desserts). Its ability to absorb the flavors and fragrances of the dishes with which it is cooked is in fact peculiar.

However, there are many varieties of tofu on the market, both in terms of consistency, flavor and aroma. All these products can be divided into two categories, fresh tofu, produced directly from soy milk, and preserved tofu, which derives from further processing of fresh tofu.

Fresh traditional tofu is obtained by soaking the soybeans for 24 hours, then finely ground with the addition of water. The milky liquid that is derived from this procedure (see recipe for soy milk) is then curdled (with lemon juice or nigari) and put into special molds to drain. This is followed by rinsing and pressing in fresh tofu cloths ready to be marketed.

Moreover, from this base it is possible to create preserved tofu, thanks to the use of particular aromas and different production techniques.

What is the nigari?

The nigari is a natural coagulant used in the production of tofu from soy milk; it is the traditional rennet used for this purpose in the East.

The nigari is obtained from sea salt by evaporation of water and removal of sodium chloride; it consists essentially of magnesium chloride, with traces of magnesium sulphate and other elements.

The term nigari is of Japanese origin and in the local language derives from a word that means "bitter". In China it is instead called lushui .

The video recipe to prepare the "original" tofu with nigari is present at this link.

Recipes to prepare Tofu

Whether you are convinced vegans, lovers of oriental cuisine or simply wanting to discover the flavors of this "vegetable cheese", the cuisine of MypersonaltrainerTv is for you: here's how to prepare tofu in your own home in a few simple steps.

Tofu - How to do it at home

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By clicking on the following links, you can discover low-calorie recipes based on tofu, such as vegan piadina, béchamel light, and vegan chocolate mousse.

See also the Vegana Ricotta videoricettes - Soy cheese and other vegetable cheeses