Everybody was tofu fighting! Why? It’s made from one of the most controversial foods - soy. While some health food advocates are firmly against consumption of soy due it “cancer causing” effects, other science based health advocates dismiss the claim. Why? There are thousands of peer-reviewed studies that suggest consumption of soy is safe.
My stance? Let’s not single out one food or food group. Rather, concentrate on the overall dietary pattern. Excessive consumption of ANY food can have negative health benefits. As the saying goes, everything in moderation.
Reasons for why I consume tofu:
-High quality protein
-Low in saturated fat
-Source of calcium, magnesium, iron and zinc
-Cholesterol and sodium free
- Absorbs flavour well and makes for a great meat alternative
Tofu Power Bowl
Makes 4 servings – 1 serving approximately 1/3c (depends on how you cut tofu)
350g tofu, extra firm
1 tbsp olive oil
1 tbsp soy sauce, low sodium
1 tbsp cornstarch
2c cooked quinoa
1 tbsp rice vinegar
1 tbsp soy sauce
1 sriracha sauce
1 tbsp tomato paste
2 tsp maple syrup
2 tsp sesame seeds
Preheat oven to 400F. Line rimmed baking sheet with parchment paper and set aside.
Remove excess water from tofu: wrap tofu in paper towel and place on cutting board or plate. Cover with another inverted plate (flat side against tofu) and then top with a heavy object (canned beans/skillet) for minimally 15 minutes (aim for 30 minutes to increase firmness).
Once excess water removed, cut tofu into 1” cubes.
In a large bowl, toss the tofu with olive oil and soy sauce. Once combined, sprinkle the cornstarch over the tofu and toss until evenly coated.
Place tofu on baking sheet and bake for approximately 25minutes (or until golden edges are seen) – toss tofu halfway through to allow for even baking.
Once baked, allow tofu to cool for approximately 5 minutes and then transfer to large bowl. Pour the dressing over the tofu and combine. Serve with 1/2c quinoa and mixed vegetables/salad.
Notes: This meal contains a higher amount of sodium (i.e. 18% Daily Value). To reduce sodium, use half the amount in the dressing. To reduce sugar, use less or omit maple syrup. This meal is a source of potassium, calcium and iron.
Nutritional Information (per serving of tofu and 1/2c cooked quinoa):
Energy: 310kcal Protein: 21g Fat: 13g (saturated fat 1.5g) Carbohydrates:28g Fibre:3g Sugar:4g