Super easy silken tofu with gluten free sauce

Full of phytoestrogens and plant-based protein, silken tofu with a simple gluten-free sauce is super easy to prepare and has a rich taste of garlic, sesame seeds, and scallions. Put together in five minutes and serve with rice or a simple salad.

Health Benefits of Tofu

Tofu is a soy-based food and is made by pressing curdling soy milk into a solid block. There are different textures of tofu: some are firm and some are soft. Soy is a rich source of isoflavones, a type of phytoestrogens. Despite some controversies around soy, evidence so far shows that soy has protective health effects when consumed as part of a healthful, well-balanced dietPotential benefits include: balancing estrogen, reducing cholesterol and blood pressure, and mitigating cancer risk, and protecting bones.

Controversies around Soy and Tofu

There are four main controversies around soy. 

1)Is soy a common allergen?

The true incidence of soy allergy is low, less than 1% of children or 0.1% of adults. This compares with milk or peanut allergies, each of which is 5-6 times more common than soy allergies. In addition, reactions to soy tend to be less severe compared to other food allergies.

2)Is soy anti-nutrient?

Some suggest to avoid soy due to plant phytates. Phytates can reduce absorption of minerals in the gut. But, phytates also act as natural food-preserving antioxidants and help to reduce risks of heart disease and cancer. Whole grains, beans, and seeds also contain a significant amount of phytates, but these foods are rarely a problem. Soy can be part of a healthy, balanced diet.

3)Does soy disrupt thyroid function?

Soy doesn’t disrupt thyroid function in those with normal thyroid function and adequate iodine. If you have thyroid issues, you need to consult a medical professional to figure out the underlying causes.

4)Does soy cause cancer?

Soy contains two primary isoflavones: Genistein and Daidzein. Both appear to be cancer protective.


Evidence so far shows that soy has protective benefits when consumed as part of a healthful, well-balanced diet. Health benefits of soy seem to include:

  • Balancing estrogen
  • Alleviating menopausal symptoms
  • Reducing total and LDL cholesterol
  • Lowering blood pressure
  • Reducing cancer risk
  • Preventing osteoporosis

Look for non-GMO and organic soy products if possible. Soy comes in many different forms and is a very versatile ingredient in cooking. Find out easy recipes using soy such as tofu, tempeh, and miso.

Serving size: 2

Ingredients for Easy Silken Tofu

  • Silken tofu, 300-400 gram
  • Tamari sauce, 2 Tablespoon
  • Water, 2 Tablespoon
  • Garlic, minced, 1/2 teaspoon
  • Sesame seeds, 1/2 teaspoon
  • Low-carb sweetener, 1/2 Tablespoon
  • Red pepper flakes, 1 teaspoon
  • Sesame oil, 1 teaspoon
  • Scallion, chopped, 1 Tablespoon

Instructions for Easy Silken Tofu

1.Take out silken tofu from the package and drain.

2.Mince garlic and finely chop scallions. Set aside.

3.In a separate bowl, make sauce by mixing tamari sauce, water, garlic, sesame seeds, sweetener, red pepper flakes, sesame oil, and scallion.

4.Put tofu in a serving bowl and drizzle the sauce on top. Serve with rice or a simple salad.

Watch How to Make Easy Silken Tofu

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