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 diet. Potential 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
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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