Food

The Truth About Tofu

Retirement Reflections

What do you think of when you hear the word ‘tofu?’ Bland food that lacks appeal? Gritty, gelatinous texture? Counterculture? Or perhaps your mind goes to rumours about tofu’s isoflavones and their supposed connection to a higher risk of cancer.

If you nodded in agreement to any of the above, it’s time to give tofu another look. Here are a few reasons why (IMHO) you should reconsider this often misunderstood food.

Tofu is an excellent source of protein, making it a great alternative to meat. It’s packed with essential vitamins and minerals, including calcium, manganese, iron, selenium, vitamin A and fibre. It is cholesterol-free and low in both calories and sodium.

Regarding the rumours about isoflavones, research repeatedly indicates that these plant chemicals help regulate estrogen and protect against some cancers. A meta-analysis of 9,514 breast cancer survivors in China and the U.S. found that those who consumed soy isoflavones post-diagnosis had a 25% lower risk of tumour recurrence. Additionally, studies suggest isoflavones might reduce the risk of coronary heart disease, alleviate hot flashes, improve renal function, reduce depression, and improve skin health.  (source1) (source2 ) (source3).

Despite click-bait headlines, tofu (1.2kg), low-processed pulses (0.4kg) and peas (0.3kg) have the lowest environmental footprints of all protein-rich foods. As the majority of soya is grown for animal feed, there is often more soya in a meat-based dinner than in one that is plant-based. Source4 Source5

Tofu makes a great base for flavour. How you cook it and what ingredients you use instantly transforms its taste. It can soak up marinades and seasonings, offering versatility in numerous dishes from Sesame Tofu and Broccoli to Lettuce Wraps to Stir Frys to Tofu Scramble. The possibilities are endless. Not vegetarian or vegan but wishing to boost your nutrition and lower your calories? You can replace half of the chicken, beef or pork in a recipe with firm or extra-firm tofu. Soft or silken tofu is an excellent dairy replacement in smoothies, soups, and sauces.

This past week, Richard made Buttery Honey-Garlic Tofu and BBQ Rubbed Tofu. Both were delicious and were inspired by Hello Fresh (cheaters, cheaters, we know)! You don’t need a Hello Fresh subscription to enjoy their recipes; they’re free online to all.

Your turn. Is there a food you love that might have a controversial reputation? I’d love to hear about it.

BBQ Rubbed Tofu & Salad
Buttery Honey-Garlic Tofu

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Published by Retirement Reflections

Prior to retirement, I lived and worked in Beijing China for fourteen years (Middle School Principal/Deputy Director at The Western Academy of Beijing). Leaving international life behind, my husband and I retired to Vancouver Island in June 2015. To document both this transition and our new adventures, ‘Retirement Reflections’ was born. I hope that you enjoy reading these reflections, and will be willing to share your own.

78 thoughts on “The Truth About Tofu”

  1. I confess to not being a fan of tofu – it’s just gross IMHO – but that’s because I can’t be bothered going to the effort to turn it into something other than weird white stuff – yours looks quite edible in the meals you prepared (high praise from this non-tofu-ist!) x 🙂

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    1. Hi, Leanne – I totally get it. I used to love tofu ONLY if someone else cooked it — and cooked it properly. It took me quite a while to get the knack of cooking it myself. Richard was a natural with cooking tofu right off of the bat. Some people just have the touch! 😀

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    1. Hi, Darlene – You are so right about the great tofu recipes out there — and more and more creative tofu recipes seem to be appearing lately. We should definitely have lunch together some day. I believe we have very similar tastes in food! 

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    1. Hi, Roberta – I agree that cottage cheese and tofu both have interesting textures (which definitely do not appeal to everyone). They are also both high in protein and calcium. Tofu does have significantly less calories and saturated fat and is an excellent source of iron. But cottage cheese does have more riboflavin, pantothenic acid and vitamin B12 – so there is always a trade off.

      I’d love to see the recipe that you had planned to send. I look forward to reading it.

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  5. I’m not sure why I don’t like Tofu Donna, I don’t even know if I’ve actually eaten much of it to be honest!! Maybe its because of the reasons you note at the start of the post and I’ve never given it a real go! Well done on Richard for making interesting and edible meals with it. Thanks again for the link party!

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    1. Hi, Debbie – There are a gazillion reasons why someone might not like tofu (just like I don’t like pork…amongst other things). I love how we are all different. Thank you for the pingback and for joining in the link party. I greatly look forward to reading your post.

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  6. Pingback: An Apple a Day and all that! #WOYP – Deb's World

  7. Hi Donna – I didn’t know the benefits of Tofu and have eaten it I think. I’ve seen various recipes for it … and realised there was more to it than I’d realised. Perhaps I should try it sometime given the ideas Richard’s offerings show us. Good for Hello Fresh I say … they’re inspiring subscribers and others like us! Cheers Hilary

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    1. Hi, Hilary – Thank you once again for your kind and wise comment. I love how Hello Fresh openly offers their recipes free to all. Although there are always pros and cons to any food delivery service, I also like how Hello Fresh takes the guess work out of preparing balanced vegetarian meals. I’m off to your site now.

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  8. Thanks for the excellent piece about tofu, a food I like in every way. I even nip a few raw pieces when I am preparing it. I will be checking out those recipes.

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    1. Hi, Laurie – You are definitely a hardcore tofu lover. I do love extra-firm cooked tofu…but I can’t imagine eating it raw. I am very impressed.

      Thank you for stopping by during your blogging break. Wishing you a wonderful month ahead!

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    1. Hi, Neil – I admire your open mind. It’s funny how previously-avoided foods can turn out okay when we give them a second chance. For a long time, I swore that I didn’t like sweet potatoes. But they are now definitely growing on me!

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    1. Hi, Dorothy – I love the recipes that you share. Do you have any tofu recipes on your site (I did a quick scroll-through but didn’t spot any)? If you have any to share, I’d be very interested in reading a tofu recipe that you endorse.

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  11. I can vouch for soy’s ability to help with hot flashes! It was only when I stopped (temporarily) using soy milk in my lattes that I noticed the resurgence of hot flashes. When my favourite brand of soy milk came back in stock, I resumed my at-home soy latte habit and the hot flashes went away again! Also, I think crispy tofu (dipped in sweet/hot chili sauce) would convert the most ardent tofu hater!!! Great post, my friend 💕

    Deb

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    1. Yum — crispy tofu dipped in sweet chili sauce! Sign me up!

      And thank you for vouching for soy’s ability to help with hot flashes. I never did have hot flashes — but I did have night sweats from Covid. I wonder if soy could have helped with that? (Likely not, but it would have been woth the try). :D

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  12. We like tofu. Often making some crispy cubes of it to have on hand in the refrigerator for nibbles, like a piece of cheese. 

    Answering your question, the only food I like that might be considered controversial is rhubarb. It’s difficult to find around here because not many people like its bitter taste, plus people tell me that you have to put an unhealthy amount of sugar in it to make it edible. Like that’s a bad thing? 

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    1. Ah, rhubarb! My grandmother used to grow rhubarb in her garden and as a kid I LOVED it — with tons of sugar, of course. I haven’t seen or thought-about rhubarb in ages. I will take a closer look the next time I am in a grocery store.

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  14. I like tofu, especially in soups and stir fries. Coffee perhaps? It gets a bad rap but studies are showing that it does have health benefits. Even if it didn’t, I would drink it. 🙂

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    1. Hi, Margaret – That is so true above coffee (and wine and eggs…amongst other things). If it is ‘good’ or ‘bad’ really depends on what ‘research’ you are reading at the time. I like all three (esp. coffee and eggs) and choose to believe the ‘good for you’ research. As with anything, moderation is always key.

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  15. The one that I feel gets maligned is beef. But I won’t get on my soapbox here about buying local. Instead, I will say that perhaps we will try tofu in a meal. Obviously an extra firm and marinate it. Perhaps use one of your linked recipes. We do eat meat free once or twice a week, but it’s always beans or lentils. Which is great as they are local. Oops..soapbox!

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    1. Hi, Bernie – I am glad that you are willing to give tofu a try. I prefer using extra-firm tofu, and as Deb (TWBA) proclaimed crispy tofu dipped in a sweet chili sauce, is often a perfect place to start. Richard and I try hard to shop/buy/eat local as much as possible. We typically get our tofu from Sunrise soya and have been very happy with it. https://sunrise-soya.com/

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  16. Thank you Donna for the great post on Tofu. I like it a lot and recently enjoyed some at a sushi restaurant nearby reminding me to eat it more often. I will definitely be checking out those recipes and searching for others.

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    1. Thanks so much for reeading and commenting. Richard and I just discovered a new favourite sushi restaurant in Kelowna – Sushi Hayashi. It’s a small, family-run restaurant with awesome food, affordable prices and great service.

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  18. A lot of restuarants here make silken tofu which is amazing. I’m not great at cooking it and the supermarket quality is often rubbery, so I think people don’t realise what it could be like….but I’m a fan.

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  20. While I appreciate the virtues of tofu as you so well describe, I just can’t do it! I’ve tried all kinds in many ways and it’s gag-worthy for me. I might have to give it another try because of the benefits. Is the firmer one better, in your opinion? I might be able to handle that. Thanks for extolling tofu’s virtues.

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      1. Lol, for sure, Donna, trust me, I’ve tried, but I agree with your breakdown of its benefits. The rest of your list is perfect! Thanks for taking the time to share your research in the post and the link here 😀

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  22. I’ve actually never prepared a meal with tofu, but I will eat it. It’s delicious when seasoned and most things taste better to me when someone else does the work. My husband and I love agedashi tofu. One of our local Japanese restaurants makes the best!

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    1. Thanks so much! I had to quickly check the photos. Those are our Martha Stewart Everyday Dinner Plates. We got the entire set (6 dinner plates, 6 salad plates, 6 individual bowls, 6 cups, 6 saucers) in mint condition for $25 Cdn. It was a fantastic bargain!

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  25. Pingback: Robbie’s Inspiration – Recipe: Beef Wellington #recipe #beefwellington – Robbie's inspiration

  27. Bland food that lacks appeal.. and taste? Quite right 😦 Yet your bottom two photos look colourful and delicious. So why haven’t I, a person who doesn’t like meat, ever tried the stuff before?

    Hels Art and Architecture, mainly

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  30. Tofu really does have a controversional reputation. A lot of people I come across either like it or don’t like it at all. I love tofu. Don’t mind eating it at all. It is part of many Chinese dishes, and growing up and throughout my life I ate things like claypot tofu, sizzling hot plate tofu, beancurd tofu and so much more. Reading your post, I agree that tofu makes a great base flavour and it really is a versatile ingredient. And different kinds of tofu, you get different kinds of texture. You could cook it sweet or savoury.

    That looks like some delicious tofu dishes Richard made. Looking very nice. Maybe he already has more tofu recipes up his sleeve and ready to cook for you, Donna 😊

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      1. Crispy fried tofu is amazing. I haven’t had that in a while. Now I want some. I hope you get to eat some crispy fried tofu at some point again, Donna. Enjoy your week ❤

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  31. I absolutely love tofu, Donna, but unfortunately I need to stay away from it because it can be high in oxalates. But get me to a Chinese restaurant, and I’m going to cheat on that diet restriction! – Marty

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    1. Hi, Marty – I would totally cheat as well.:D All of my favourite foods — green leafy vegetables, grains, potatoes, soy and tea…. are on the list of being high in oxalates. Luckily most oxalates are significantly reduced in the cooking process which so far has worked for me. I promise not to tell your doctor about the Chinese restaurants!

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  32. I have to admit that I am not a tofu fan. I think it is the texture for me. However, reading your post and seeing the delicious looking pictures, gives me pause. Maybe I should give it another try. Now I just have to convince Mr. U. 

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    1. If you like Japanese or Chinese food, you may have unknowingly had tofu in several of those dishes. If giving tofu one more try, extra firm, crispy tofu is definitely the way to go (eliminates the texture issue). 😀

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  33. Hi Donna! I think I side with the majority of other people who’ve commented on this post–I too have never cooked tofu and the few times I’ve tried it, it was boring and bland. Why bother? But I do believe that manufacturers are coming up with better products AND the cook and the recipe makes all the difference. Now if I had you or Richard cooking for me I would likely love it! Who knows what the future holds??? ~Kathy

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  34. Donna,

    My DIL is vegan and tofu is her “go-to” for vegan meals. My son (carnivore) has had a few tofu burgers and says they’re not bad. I’m not there yet, but your post is great “food for thought.” Have a great weekend. Joe

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  35. Hi Donna, I’m a tofu eater. The two tofu dishes that Richard made look delicious. Thank you for the tip about Hello Fresh recipes. I’ll visit their site soon.

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