I HEART Tofu
A patient recently asked me for some inspiration and guidance on how to use tofu in her post op diet. Now that is a question I rarely get! However, it is quite appropriate to talk about tofu since February is American Heart Month, a great time to raise awareness of cardiovascular health.
First of all, I LOVE tofu! Practically grew up on it and still eat it regularly. I have had it in all forms - crispy fried extra firm tofu, flavor-soaked medium firm tofu simmered in curry sauce, delicate soft tofu in rich bone broth soups, and even decadent silken tofu chocolate mousse.
Second, tofu is totally ok to have as soon as you’re on a pureed or soft diet stage. This is a perfect way to add more satiating solid protein to your diet, as you begin to rely less on shakes to meet protein needs.
Third, tofu is loaded with good nutrition. It is a rare complete plant-based source of protein (from soybeans) with few carbs, and is also a very good source of calcium and other minerals. Soy is associated with reduced risk of cancer, heart disease, and diabetes because it contains inflammation quenching plant compounds called isoflavones.
Concerns have arisen on whether isoflavones, which function as phytoestrogens, are harmful to men, children, or women with breast cancer (or at elevated risk for it). The confluence of research points to tofu as healthy for most groups, other than women with known estrogen-sensitive breast tumors or those with thyroid issues. But always follow the advice of a medical professional if you are concerned about the effect of soy on your particular health condition(s). In addition, it’s quite easy to find tofu made from non-GMO (genetically modified) soybeans if you prefer to avoid GMOs.
For tofu newbies, I recommend trying my simple 6 Minute Fried Tofu Recipe (that’s six minutes of cooking aside from prep time). Photos and directions follow below!
1) Start with selecting extra firm tofu for frying, which is denser and has the texture to stand up to high heat. I picked this brand up at my local Asian grocery market for less than $2 a package.
2) Slice the tofu block into 1/4 inch pieces. Too thin and it will burn more easily; too thick and it will take too long to fry.
3) Blot out the moisture by laying the slices on paper towels, adding more paper towels with each layer.
4) I like to add a weight on top of the tofu to press out additional moisture and leave it on there for at least 30 minutes. You could just pat the slices dry without pressing, but I think this step gives the tofu a crispier result. Remove the weight and discard the wet paper towels. You can lightly salt the tofu slices at this point, or wait to season with a savory sauce after cooking.
5) Heat a deep pan with cooking oil over medium heat. Add the tofu slices to the oil carefully, leaving enough space to flip the pieces. Set the timer to 3 minutes (4 minutes max), and fry until golden brown. The texture transforms from spongy to crispy.
6) Flip all of the pieces and fry for 3 minutes.
7) Tofu should be golden and crispy all over. You may want to blot any residual oil with a paper towel before serving.
8) Flavor tofu with your favorite sauce. I like Lee Kum Kee Premium Oyster Sauce best, and usually serve it with a generous portion of stir-fried green leafy veggies and steamed brown rice.
I hope you learn to love tofu as much as I do!
