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Tofu. Versatile Tofu!

Tofu is a soy based food. Tofu comes in many forms. Silken Soft Tofu, Medium Firm Tofu, Firm Tofu and Extra Firm Tofu. Tofu is preserved in water. Press Tofu to remove water. I use paper towels and some heavy duty tin cans. Tofu is like a blank canvass where you can paint with different colors. Tofu takes different flavors and different colors. It can take any flavors easily. I use herbs, spices, marinades, dry rubs, wet rubs etc.

Tofu can be also used to bake, stir-fry, broil, grill, make curries, add to vegetables. It is like a chameleon where it blends with the other ingredients. In this blog post I will be sharing a Tofu and Cauliflower Vegetable Curry


1 block of Tofu, Cut into small cubes

1 small Head of Cauliflower, cut into small pieces

1 teaspoon cumin powder

1 teaspoon coriander powder

1 teaspoon turmeric powder

1 Bay leaf

3 to 4 Tablespoon Safflower Oil

3 to 4 garlic cloves, peeled and chopped finely

1 inch ginger, peeled, thinly sliced

1 large White Onion, peeled and chopped finely

1 Tablespoon Mango Chutney

3 to 4 Tomatoes, chopped

2 cans of Coconut Milk

1 teaspoon Salt

7 to 8 Curry Leaves

4 Tablespoons Cilantro leaves

Chop the Tofu and Cauliflower into pieces. Chop ginger, garlic and Tomatoes.

Add oil to a pan, cumin powder, coriander powder, onion, ginger and garlic, bay leaf and Tofu . Stir Fry the tofu and then add cauliflower to the pan. Add Tomatoes. Cook it for a while. Add Mango chutney. Add 2 cans of coconut milk , Salt and let it cook for 10 to 15 minutes on a low heat . When the sauce becomes slightly thickened .Switch the heat off and add Cilantro leaves and Serve hot with rice or any kind of bread.


HOT FLASHES: Tofu has been found to create less hot flashes in women when consumed consistently. Studies have shown that estrogen in Tofu cuts down the number of hot flashes women experience during menopause. The severity of the hot flashes also becomes less.

CORONARY HEART DISEASE: Since Tofu has plant estrogens. It may help in preventing heart trouble.

OSTEOPOROSIS: Tofu is rich in Calcium and Vitamin D. Women after menopause experience low levels of estrogen, this results in bone loss. Plant estrogens in Tofu can help with some bone loss. Research shows that Tofu contains isoflavones which helps bones become stronger and helps prevent bone loss.

CHOLESTEROL LEVELS: Some studies have shown it can reduce cholesterol levels especially LDL the bad cholesterol.

CANCER: Tofu has been shown to help in some types of cancer. Colorectal cancer and Prostate Cancer. Tofu has fiber and high fiber diets can help keep cancer risk low.
In Prostate Cancer Tofu can help PSA ( prostate specific antigen ) low.

WEIGHT LOSS: Since Tofu is low in calories compared to animal protein it has been shown to help in weight loss.

SMOOTHER SKIN: Isoflavones in Tofu help the skin look younger with fewer fine wrinkles.

Tofu contains 78 calories , 8.8 grams of protein and 4 grams of fat . All in 3 oz slice of Tofu. It contains vitamins and minerals such as iron, potassium, manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B.

TOFU PREPARATION: Tofu is versatile and the silken soft Tofu has a creamy texture. it can be used to make sauces instead of cream and will provide less calories.

Disclaimer: Please check with your doctor to find out if is okay and safe for you to consume Tofu.

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