Let’s face it: If you don’t know how to prepare tofu, this vegetarian protein can be totally blah. (Some may even say it’s straight-up gross.) But since tofu is pretty freakin’ healthy, it’s worth the extra effort in the kitchen.
“Tofu is one of only a handful of plant-based foods that provide complete protein, meaning it supplies all the amino acids your body needs to create muscle, hormones, and antibodies,” says Karen Ansel, R.D.N., co-author of Healthy in a Hurry: Easy, Good-For-You Recipes for Every Meal of the Day. “Plus, it’s naturally low in saturated fat and contains zero cholesterol.”
One serving (or a half cup) of calcium-fortified tofu delivers nearly as much bone-building calcium as you’d get from an eight-ounce glass of milk, she adds. A serving is also less than 100 calories and provides 36 percent of your recommended daily allowance of iron, says Lisa Moskovitz, R.D., C.D.N. and CEO of the NY Nutrition Group. Plus, it’s loaded with lots of other important micronutrients including magnesium, potassium, and B-vitamins, says Alex Caspero, R.D. and author of the plant-based healthy food blog DelishKnowledge.com.
Ansel says the beauty of tofu is its versatility, since it soaks up the flavor of just about anything you put it in. Think of firm tofu like chicken: Because it’s bland, you should always season before cooking, says Mia Andrews, certified personal chef and founder of the Canadian Personal Chef Association.
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Here are few easy ways to make your tofu taste way, way better: