Ingredient Spotlight: Tofu

Once thought of as firmly in the realm of vegetarian cuisine, tofu has seen an increase in popularity over the last few years. Why is that? Probably a few different things, like a focus on plant-based eating, people becoming more adventurous with their meals and the versatility of tofu (also known as bean curd) as an ingredient.

At Chef Good we love tofu! Have you tried our Thai barley salad with deep fried tofu yet? You can order meals like this every week, with just a few clicks of your mouse. Order here

So, let’s talk tofu.

To break it down, 100g contains around 70 calories, 3.5 grams of fat, 1.5 grams of carbs, 8.2 grams of protein and 0.9 grams of fibre. This makes bean curd a rich source of plant-based protein, showcasing why it does have the reputation of ‘meat replacement’ for vegetarians or vegans.

We don’t think of tofu this way; we believe tofu deserves to be more than a replacement and to be celebrated for what it naturally is – an exceptional ingredient in its own right!

tofu gif


(Vince Vaughn’s character in Delivery Man had clearly never tried our tofu!)

Top marks for protein

As we’ve already touched on, tofu is an excellent source of protein, and it contains all eight essential amino acids. Our bodies need protein to function correctly, and while many supplement companies will have you believe protein is only found in a shake, protein is available from many different foods – including tofu and vegetables, not just animal products. 

Lower your cholesterol

Compared to meats like beef or pork, tofu’s fat composition is favourable: less saturated fat, more unsaturated fat. This little titbit means good things for your cholesterol levels which is good for your overall heart health. Tofu is also a source of lecithin and linoleic acid, helping to regulate your metabolism and disperse or eliminate cholesterol deposits in your body. Bonus!

We need oxygen

Depending on whether you are male, female, pregnant or lactating, you’ll need different amounts of iron daily. Starting at around 8mg a day and going all the way up to 27mg if you’re pregnant. In your 100g of tofu, you’ll top up your iron levels by 5.4mg, making it an invaluable source of iron.

Iron is essential for the formation of haemoglobin which transports oxygen to the different parts of the body, playing a pivotal role in energy production.

Top up those micronutrients!

Tofu is an excellent source of, as mentioned previously, iron and also calcium, manganese, selenium and phosphorous. Let’s break it down:

  • As you may know, calcium plays a crucial role in bone health, and it also helps support heart rhythm and muscle function.
  • Manganese is a part of several chemical processes in the body, including the processing of cholesterol, carbohydrates and protein.
  • Selenium plays a vital role in the metabolism.
  • Phosphorous and calcium work closely together to build healthy bones and teeth.

Ready to give tofu a shot? Or already a tofu fan? Order your meals for next week before midnight Tuesday for Sunday delivery!

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