Tofu: what it is, useful properties and contraindications

Tofu is a specific kind of curd made on the basis of soy protein. It is a widespread cheese in the East, used in Chinese, Thai and Vietnamese cuisine. It has a neutral flavor, so it can be used in many dishes as a stand-alone ingredient or as a meat substitute. What are the benefits of tofu cheese, can it be given to children and how to eat it correctly?

What is tofu and how is it made?

There is a legend that tofu cheese appeared by accident - in a bowl with mashed beans fell particles of sea salt. The legend says that tofu cheese was created by accident, when particles of sea salt seeped into the pounded beans, leading to the formation of soy curd. It was first created in China, from where it spread to Japan and other neighboring countries.

Tofu is made by curdling the protein of soy milk under the influence of temperature or filtration. The curdling of the milk is done with a coagulant, a function of which is calcium sulfate, citric acid or nigari. In Japan, in the original recipe, the coagulant was sea salt, which contains both calcium and magnesium. This subspecies of tofu is called island tofu.

Once made, tofu can be put under the press. It depends on the specific technology of its production. The process of making cheese is as identical as possible to the process of making curd from cow's milk with the only difference being that tofu is based on beans. As a result, the cheese has an elastic consistency of white color without a pronounced smell and taste. It comes on sale in sealed packages with a small amount of water (like some varieties of classic soft cheese).

Composition and calories

There are only 73 kcal in 100 g of tofu cheese. This figure can fluctuate by as much as 10 depending on the manufacturer. But this still makes tofu a low-calorie product, allowed to eat even on a diet. 100 g of the product contains 0.6 g of carbohydrates, 8.1 g of protein and 4.2 g of fat. It is considered a natural source of iron, amino acids, calcium, copper, phosphorus, zinc, silicon, chromium, B vitamins (B1, B2, B4, B6, B12), C, PP, E, K.

What is the usefulness of tofu cheese

General benefits

Soy cheese is dominated by vegetable protein, so it is considered a good alternative to meat. It has no dairy fat, so it is not a source of bad cholesterol. Due to the amino acids contained in the product, it is extremely useful for the body, contributes to the proper functioning of the excretory and nervous systems.

The product contains isoflavones, which act as the strongest antioxidant. They neutralize free radicals, strengthen the immune system and prevent early aging. According to some scientists, their consumption will serve as an excellent preventive measure against heart disease and osteoporosis. This is due to the fact that soybeans contain daidzein and genistein, which neutralize the effects of estrogen and maintain the normal condition of lumbar bone tissue.

Due to the high concentration of selenium and iron, tofu increases stamina and performance. Therefore, it is worth to pay attention to athletes and people engaged in heavy physical labor.

The advantages of this unique cheese include the following properties:

1. The polyphenols in tofu maintain the elasticity of blood vessels, prevent blood clots and lower cholesterol levels.
2. Lecithin and choline in plant-based cheese are key elements responsible for brain function.
3. Cheese ensures that hemoglobin levels are always high.
4. Fiber not only improves intestinal peristalsis, but also promotes rapid skin cell renewal.
5. Reduces the likelihood of stroke and heart attack due to phytoestrogens.
6. Tofu removes dioxins, substances accumulated in the body that provoke cancer.
7. Dissolves gallstones.
8. Is a safe alternative to milk, so it can be recommended for people who suffer from lactose intolerance.

For women

Tofu is extremely beneficial for women's health, especially at the onset of menopause. At this time, estrogen levels in the body are unstable, which negatively affects overall health. Phytoestrogens contained in tofu normalize the hormonal balance, reduce the frequency and intensity of hot flashes. Due to these same properties, it is recommended to eat it during PMS. But an excessive amount of it can cause a woman of reproductive age to reduce the level of hormones necessary for safe conception.

For men

Tofu will also be useful for men, as it adds to their performance and has a beneficial effect on potency, but only if a safe daily dosage is followed. Otherwise, soy may reduce sperm concentration.

In pregnancy

Women in the position of tofu cheese is better to refuse to eat, because its effect on the fetus is not fully studied. Like some other foods that affect the hormonal system, soy can complicate pregnancy. But to be fair, in Eastern countries soy is part of the daily menu of women, pregnant women and even breastfeeding mothers. The good thing about tofu is that it contains folic acid, which is considered to be almost the main vitamin needed for women in pregnancy, because it prevents the formation of fetal malformations.

When breastfeeding

Tofu cheese is among the plant-based products that are not among the first types of cheese that are mandatory for a breastfeeding woman to eat. Despite its great benefits, it can act as an allergen and change the taste of the mother's milk. If there is no individual intolerance to the product, you can try to introduce it into the diet, but not earlier than 6 months.

For children

Tofu is a great solution for children with dairy intolerance, which is increasing every year. It also has easily digestible calcium, which is essential for a growing body to build a skeleton and strengthen bones. But doctors do not recommend that parents give children a lot of soy products, because it contains indigestible carbohydrates.

With moderate use, allergic reactions should not occur, but before introducing the product, it is advisable to discuss the issue with the pediatrician.

When losing weight

The high concentration of protein - 8.1 g per 100 grams of product - makes tofu a good alternative to meat. It is necessary to pay attention to it and those who are actively engaged in sports along with a proper diet. Tofu increases stamina, increases muscle mass and helps quickly recover from prolonged exercise.

As for recipes with tofu for weight loss, there is a huge variety. But the simplest are smoothies based on it or with the addition of vegetable or animal milk. For example, as a snack you can prepare the following smoothie: for 1 cup of any milk (almond, oatmeal, even cow's milk) take 1/3 cup of soft tofu, 1 cup of seasonal berries (raspberries, strawberries, currants, blueberries) and 1 tablespoon of chia seeds and agave syrup. All the ingredients should be placed in a blender and beat until smooth. Pour into glasses and sprinkle the chia seeds on top. Serve it better chilled. Such a smoothie perfectly quenches hunger and improves the overall condition after the workout.

Cheese tofu in medicine

Due to its unique properties, soy is often used in medical practice as a product that can improve a person's condition along with medication. For some diseases it is allowed to eat, but for others it is better to give it up.

For diabetes

Soy is considered a controversial product, but it is approved for people with type 2 diabetes. It regulates carbohydrate metabolism and prevents sugar spikes. Tofu is useful for hyperglycemia, because it has almost no fat and carbohydrates, it is perfectly absorbed by the body of the diabetic. Indirectly, this type of cheese helps fight digestive system problems.

Important: The glycemic index of tofu cheese is 15 units.

For pancreatitis.

Patients with pancreatitis don't have many allowed foods in their diet. But tofu cheese is one of them. It can be consumed in any form, but not fried. It will be an excellent addition to salads, casseroles, desserts, satisfying hunger and satiating the body with minerals and vitamins. But in the acute phase of pancreatitis, it is better to remove it for a while and only after remission return it to the menu.

In such a disease you can prepare a simple dessert, which requires 250 g of any natural yogurt, 200 g of tofu cheese, 4 tablespoons of fat-free cottage cheese, honey or sugar. All ingredients should be ground in a blender, cool a little and serve.

For gastritis

In the composition of soy there are no components that can irritate the sensitive mucosa of the digestive tract. Therefore, tofu cheese can be occasionally eaten even with gastritis. But, as with pancreatitis, it is desirable not to fry it, but to eat it raw in salads or in first courses. In the acute phase of inflammation tofu should be either completely removed, or leave in a boiled form, for example, as part of a soup puree, and consume no more than 30 g per day.

For gout

For gout, doctors recommend paying attention to soybeans and all derivatives of them, including tofu cheese. This is due to the fact that soy cannot provoke an accumulation of uric acid in the joints, which causes inflammation, due to the lack of purines in its composition. And if we consider that most purines are found in red meat, then tofu is an excellent plant analogue with a high degree of digestibility.

It is due to the fact that in Japan tofu is the main component of many daily dishes, the Japanese do not suffer from gout and arthritis.

Harms and contraindications

Aside from individual intolerance, harm from tofu is most often related to the amount of product eaten. It is a proven fact that excessive consumption of soy in any form can provoke problems with the endocrine system. Therefore, at the first symptoms of hormonal restructuring it is necessary to stop eating it. Because tofu has a laxative effect, too much of it in the diet can affect the gastrointestinal tract.

If this type of soy cheese is present in the diet every day, it can cause reproductive system malfunction in men and women after a few months. It should also be restricted to adolescents during puberty.

The potential harm from eating tofu is related to the poor quality soy that underlies it. Indeed, many manufacturers today use genetically modified soybeans, which can significantly worsen human health. Therefore, it is worth to study the packaging in detail and give preference to companies that indicate the absence of GMOs.

Allergies to cheese manifest themselves in different ways. Some people may have an upset stool, while others may have specific skin reactions and redness accompanied by itching.

People who suffer from occasional digestive problems should also not indulge in soy cheese, as it can exacerbate the problem. In the case of chronic diseases, the consumption of tofu cheese, as well as its amount in the daily diet, should be discussed with a specialist.

When taking medication, you should pay attention to the fact that tofu should be eaten in a gap of 2 hours before/after taking them. This rule should be adhered to strictly.

How to choose and store tofu cheese

All soy cheese available today can be divided into two large groups according to the density of consistency: soft and hard varieties. Soft ones are most often used for salad dressings, in sauces and desserts. They have a pleasant, silky texture, which is reminiscent of the classic soft cheeses. Hard cheeses are aimed at frying, baking in the oven or on the grill because they hold their shape well. They have a higher percentage of fat, which should be kept in mind by those who monitor the quality of food.

If tofu is the main source of calcium, then you should look for products with calcium sulfate as the first ingredient on the package. The same is true for magnesium, which is listed as "nigari" on the package. It is a type of coagulant, magnesium chloride, used for protein fermentation. Fermented cheese is considered the most balanced and highly digestible.

Tofu should be sold on store shelves with mandatory refrigeration. Otherwise it will spoil quickly. If tofu is packaged in sterile conditions, refrigeration is not necessary as long as it has not been opened. Once opened, the bag should be rinsed thoroughly and stored in the refrigerator. It is better to keep the cheese in a separate container with a small amount of water. At the same time, it should be changed every day. This will help keep it fresh for as long as possible. Each package should always be labeled with the date of production and the expiration date.

In the original factory packaging tofu can be put in the freezer. It can stay there for no more than 5 months. But you should be prepared for the fact that this method of storage will change its original structure. It will become loose, malleable to absorb water. For some recipes this is justified.

How to make tofu cheese at home

There are two techniques for making soy cheese. The simplest is based on the use of soy milk and acid (best to take natural lemon juice). But not everyone has the original soy milk readily available, so let's look at the step-by-step process of making it.

Basic ingredients:

• 0.9-1 kg of soybeans;
• 2.5 liters of water;
• a few pinches of soda.

Technology of milk preparation:

1. All the beans pour water, so that it completely covers them, and leave for 24 hours to infuse.
2. Add baking soda (it will help to remove the characteristic flavor of soybeans).
3. Once again, replace the water with fresh.
4. In exactly 24 hours, the beans should swell. Wash and grind them in a blender or with a meat grinder.
5. The resulting pulp to strain, the result is soy milk, to which add an enzyme.

To make soy cheese, you need to take 1 liter of soy milk and a couple of tablespoons of lemon juice.

Technology for making cheese:

1. Pour the base milk into a convenient container, set it on the stove and bring it to a boil.
2. Once it boils, turn off the heat and leave it under the lid for a few minutes. Its temperature should range from 80 to 85 degrees.
3. Add 2 tablespoons of lemon juice to the milk, stirring the mass, and bring it to the point of curdling.
4. Leave it to infuse for 10 minutes.
5. The resulting mass strain through gauze.
6. The rest of the cottage cheese to transfer to a container of any desired shape. The shape of the cottage cheese depends on this.
7. On top of the mass put the press. The final consistency of the cottage cheese (soft or hard) depends on the degree of pressure.

In just 1 hour, the finished cheese can already be eaten.

What you can make with tofu cheese: recipes

Soy cheese serves as a base for any culinary experiments. It helps other components open up, so tofu is often used in dishes with many different components.

A simple salad with tofu

This is a great summer salad recipe with as many ingredients as possible:

• tomatoes - 3 pcs;
• cucumbers - 3 pcs;
• onion - 1 pc;
• soy cheese - 150 gr;
• balsamic - 1 tsp;
• olive oil - 1 tbsp.

Sequence:

1. Tofu is slightly fried so that it has a characteristic crust.
2. Wash, dry and chop the vegetables.
3. Shred the onion into quarters.
4. Place onion, vegetables and cheese in a bowl. Salt and pepper it, drizzle with balsamic and olive oil.

Tofu cream soup

In this recipe from the usual "soup" products uses only potatoes, but if you want it can be made more varied. To prepare the soup you need to take:

• potatoes - 450 g;
• soft tofu - no more than 250 grams;
• leeks - 1 pc;
• 15 % cream - 200 ml;
• nori seaweed sheet - 1 pc;
• natural broth - 1 l;
• Curry, salt, pepper - to taste.

Cooking technology:

1. Finely chop onions and saute in oil in a saucepan.
2. Wash, peel and cut the potatoes into cubes.
3. Transfer them to the onion, pour the vegetable broth and leave to simmer until the potatoes are cooked.
4. Then pour the soup into a blender and chop it.
5. Heat the cream for a couple of minutes and pour it into the broth along with the cheese.
6. Put the soup on the fire, salt, pepper and add curry.
7. Strain the soup through a fine sieve, crumble the sheets of dried nori.

How to fry

Tofu can be fried in several ways: in hot vegetable oil until golden brown, or in a batter. The first method should not cause any problems, but the second method is worth considering in more detail.

To fry soy cheese in a crispy batter will require:

• tofu - 200-250 g;
• wheat flour - a few tablespoons;
• water - 30 ml;
• egg - 1 pc;
• sunflower oil;
• salt, pepper - to taste.

Process:

1. The first thing to make the batter: in a separate container break the egg, pour a little water and beat with a whisk.
2. Gradually add flour. The structure of the ready batter should resemble liquid sour cream.
3. Be sure to salt and pepper the batter if desired.
4. Cut tofu into compact squares, prick them with a fork, dip them in batter, dip them in hot oil and fry.

Serve with sour cream or mushroom sauce.

What tofu can be eaten with

Soy cheese is found in many Asian cuisines. There it is often combined with vegetables, rice, noodles, Beijing cabbage. Therefore, its combination options with other products - a huge variety. Adapting it to more familiar to us dishes, we can recommend adding tofu to broccoli, all kinds of vegetable salads. It can act as an alternative to bryndza.

Can you eat it raw?

Tofu cheese can be eaten raw (unprocessed) by adding it to a salad or first course. It poses no potential health risks. But on its own, it does not have any flavor. This is both an advantage and a disadvantage.

How much you can eat per day

Tofu cheese should not be eaten every day, even if there are no negative reactions to soy. It is allowed to eat no more than 50 g per day. Its maximum allowable amount for an adult is up to 100 g per day. Children under 3 years of age should not be given it, from 3 years - no more than 10 g per day. The optimal amount of tofu for teenagers - no more than 35 g.

Can I eat tofu in the Lent

Tofu is made entirely from a plant basis, it does not have any components that would be forbidden during Lent, including Lent.

Interesting facts about tofu cheese

1. In the Middle Kingdom, tofu cheese has been part of the daily diet for over 2,000 years.
2. There is a legend that tofu was first discovered by Buddhist monks as an affordable alternative to meat.
3. Despite its widespread use in the East, tofu first appeared in Western countries in the middle of the last century. One of the reasons for its popularity in Europe is the fashion for vegetarianism.
4. While hard varieties of tofu are an alternative to meat, soft varieties are intended for making all kinds of puddings and cheese cakes.
5. Tofu can be considered a chameleon cheese because it does not have its own distinctive feature, but absorbs flavor and taste from the neighboring product. It can be sweet, salty, sour or spicy.
6. In terms of protein content, 100 grams of tofu (which is only half a cup) is about half a chicken breast.
7. Soybeans, respectively, and tofu, are among the few plant-based foods with a full array of plant-based proteins - it contains all the essential amino acids that the body cannot produce on its own.

Photo of tofu cheese