“Health is wealth” – this was taught to us as school children to convey the importance of a healthy diet, regular exercise and a daily routine. However, when we tackle life, the hectic culture takes over and we begin to place less emphasis on eating healthy and staying fit. “With health at the bottom of our collective priorities, reports suggest that over 70 percent of the population in various age groups are at risk for protein deficiency,” said Dr. Kavitha Reddy, Ph.D., and eminent nutritionist, Director – Sreya Nutrition and a supporter of the Right To Protein Initiative.
She added that with this health crisis exacerbated by the pandemic, people are becoming more aware of adding proteins to their daily diet for better immunity. “This has resulted in people turning away from the consumption of non-vegetarian foods and adopting sustainable eating habits, which has led to flexitarians – mostly vegetarian diets with occasional consumption of non-vegetarian foods – and vegan diets,” she told indianexpress. com.
According to Right To Protein’s recent India Protein Paradox Report 2, a whopping 76 percent of Indian food purchase decision makers mistakenly believe that vegetarians have limited choices in protein-rich foods compared to non-vegetarians. “This has led consumers to look for newer and better sources of a high protein diet – with an increasing focus on plant-based foods. One such vegetable source of protein that has been gaining popularity recently is tofu, ”the report said.
According to Dr. Reddy Paneer has been one of the main ingredients of the vegetarian diet for years. Slowly but steadily, attention is shifting to the soy-based paneer alternative – tofu, as it is finding its way into the culinary scene with its inclusion in the menu of restaurants. “And while the plant-based tofu is a relatively new ingredient that is making itself felt on our plates, the history of tofu goes back centuries,” she said.
What is tofu and how is it made?
Tofu, also called tofu, is a derivative of soybeans. By curdling fresh soy milk, the mixture is then pressed into a firm block and then cooled into tofu, similar to how paneer is traditionally made from milk. The liquid whey is discarded and the curd is then pressed together to form a cohesive bond to form the tofu block available on the market.
How is tofu different from paaneer and its health benefits?
While both paneer and tofu are known for their health benefits, tofu has higher nutritional value when compared to paneer. Not only is it high in protein, but it also contains all nine essential amino acids the body needs to grow and develop. “A 100-gram serving of tofu provides about eight grams of protein and half the calories – 65-70 calories as in paneer, which is about 260 calories,” she said.
In addition, tofu contains healthy fats, carbohydrates, and a variety of minerals and vitamins that the body needs on a daily basis. Its overall composition makes tofu a nutritious food, making it a healthier option. In addition, tofu is also known to aid weight management as its high protein content helps keep you feeling full.
And not only are its health benefits numerous – the variety of forms that this vegetable protein offers on the market is also diverse. From silk to medium-sized to firm and even tofu shells, shredded tofu and fermented tofu – the choice is huge.
Ways to cook tofu
While tofu can be pretty bland to the taste in its original, uncooked form, it is precisely this quality that makes it one of the easiest and most versatile ingredients to prepare it with – whether for a vegetarian preparation or as a substitute for those who are looking to replace meat in their regular favorites. The trick for those who want to include tofu in their diet more often is to choose the right type of tofu that matches the recipe they are trying to prepare.
Silken tofu is perfect for pureeing and as a base for soups, dips, sauces and puddings, and for those who like to experiment, silken tofu is the perfect alternative for recipes such as creamy baked potatoes, a mildly spiced Asian noodle soup, pasta and even a topping for pizza! For those with a sweet tooth, silken tofu gives a creamy chocolate mousse or cheesecake just the right balance.
Medium and firm tofu is ideal for anyone who wants to prepare everyday dishes. Be it to mimic the texture and taste of scrambled eggs for a quick and healthy breakfast, or in an Asian stir-fry or sesame miso tofu starter. You can also recreate the popular Indian delicacies like the Kadhai Mattar Paneer recipe by replacing the paneer with large pieces of tofu that are checked and fried until crispy on the outside. Sprinkle a generous serving of tofu on top to create a fragrant pot of flavorful vegetable pulao, or stir up a bowl of soothing makhani sauce with tofu squares for the perfect dinner accompaniment – the choices are endless! It is therefore not surprising that tofu is slowly making its way into the cooking pots of restaurants and home cooks in India.
“The rising popularity of tofu is also contributing to the rapid expansion of the niche vegetable protein market in the country, which is expected to be valued at $ 565 million by 2023. Be it a lifestyle choice, a conscious effort to maintain your own health, or just another way to add plant-based protein and nutrient-rich foods to your daily diet, one thing is clear – tofu is the next vegetarian star – Move over Paneer – this can be India’s journey towards long protein sufficiency and at the same time tickle our developed and diverse taste buds, ”said Dr. Reddy.
source https://dailyhealthynews.ca/heres-why-tofu-is-emerging-as-a-good-protein-alternative/
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