Growing up, I didn’t eat much tofu- It never quite fit in with my mom’s traditional Italian cooking, nor my grandmother or uncle’s Indian cuisine. But over the past few years, I’ve grown to LOVE tofu in any shape, form, or dish. Simply steamed, baked after marination, or enjoyed hot out of the frier at a restaurant, tofu has quickly become one of my favourite foods. It’s like a chameleon, taking on the flavour of any ingredient paired with it! It also comes in a variety of forms including soft, medium, and extra firm, allowing it to be part of so many different meals or desserts!
Along with fresh broccoli and carrots, extra-firm tofu shines in this “Spicy Tofu Vegetable Stir Fry,” found in Minimalist Baker’s Everyday Cooking cookbook. Containing chili garlic sauce for the perfect punch of spice, maple syrup for a hint of sweetness, and garlic, lime, and sesame oil for added flavour, this dish is a family favourite.
The recipe states to marinate the tofu for at least 2 hours, but recommends overnight if possible. I second that tip and would let it soak up all the wonderful flavours in the fridge overnight or longer. Plus, you’re one step ahead of the game for the following evening’s dinner preparation; all that would be left to do is brown the tofu in a pan, add the vegetables and leftover marinade that acts as the sauce, cook up some rice and serve. It’s as easy as pie stir fry!
Since it’s not fair of me to share this cookbook recipe without permission, here’s a link to another of Minimalist Baker’s stir fry recipes containing similar ingredients. I have yet to try this one, but imagine it to taste just as delicious!
Featured Ingredient: Tofu
Tofu is a soy product made from filtered soymilk that is curdled with a coagulant such as calcium sulphate or magnesium chloride. Following coagulation, the curd is pressed into cake forms and the watery whey (not the same as dairy whey!) is removed. The amount of whey remaining following pressing gives rise to the different textures of tofu available on the market, such as soft, medium, or extra firm.
Tofu is a great source of plant-based protein and contains many micronutrients including magnesium, potassium, and zinc. Many varieties, if prepared using calcium as described above, are excellent sources of that mineral as well!
However, as a soy product, tofu is often viewed as a controversial food in North American society with many individuals exclaiming, “soy contains estrogen!” Let’s unpack this a little bit together..
Soybeans contain isoflavones, a class of compounds called phytoestrogens. These estrogen-like molecules are found in many plant foods like seeds, beans, and grains, though soy foods contain a higher concentration of them. When people hear that soy contains phytoestrogens, they are quick to assume that these molecules act just like the hormone estrogen in our bodies. However, this is not necessarily the case. One type of gene in our bodies, BRCA genes, play a role in DNA repair and cancer suppression. When important BRCA genes are “turned off” by the presence of cancer cells and tumor growth, phytonutrients in soy products may help to “turn them on” once again. This action may in part explain why studies have shown that increased soy intake is associated with increased survival and decreased recurrence of breast cancer.
References
Breast Cancer Survival and Soy
Kasten, G. & Barohn, J. FNH 341 food theory applications. [Class Manual]. Vancouver, BC: The University of British Columbia, FNH 341.
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