On the table this month: Tofu
Packed with isoflavones and a perfect plant protein, tofu isn't a daunting food to cook and can be made delicious with the right ingredients
TIP OF THE MONTH
Try something new with tofu
THE EXPERT: HEALTH BENEFITS
Tofu, usually bought in a block, is curdled soya milk. Perhaps sounding borderline gross, it is made in a similar way cheese is made from milk. According to BBC good food, there are five health benefits to eating tofu. Here is a quick rundown –
1.    Source of protective antioxidants
Tofu contains natural compounds called isoflavones which are powerful antioxidants. These help in minimising what is known as oxidative stress which is involved in ageing and disease.
2.    May alleviate menopausal symptoms
Isoflavones are also described as phyto-osetrogens, meaning they can mimic a weak form of the hormone oestrogen. Some women find it helps with pre-menopausal symptoms such as poor mood and hot flushes.
3.    May support heart health
Isoflavone-rich foods has been associated with reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein, often referred to as ‘bad’ cholesterol.
4.    Source of ‘complete’ plant protein
Soya is a useful source of plant protein containing all nine of the essential amino acids needed for growth, repair, and immunity.
5.    May support blood sugar management
One study has shown that women consuming soy isoflavones saw a reduction in fasting blood sugar levels and insulin levels.
THE PLACES: TOFU IN CARDIFF
In Cardiff, there are several places you can enjoy a delicious tofu meal. Here are some of my favourites:
Tuk Tuk, Crwys road, Cathays
Rosa’s Thai, Church Street, Cardiff
Wild Thing Café, Cathays Terrace, Cathays
Anna Loka, Albany road, Cathays
THE RECIPE: SOY SAUCE-SOAKED TOFU AND SESAME CHILLI OIL POKE BOWL
Ingredients:
Soy sauce, 5 tbsp
Tofu, 60g
Chilli flakes, 1 tsp
Sesame oil, 2 tbsp
Cayenne pepper, 1 tbsp
Rice, 50g
Broccoli, 90g
Avocado, half
Spring onions, 1
This poke-bowl style meal is a comforting selection of protein, carbs, and veg all combined with a spicy sesame chilli oil. I’ve always made renditions of this meal, but formed this recipe as the fastest, tastiest version.
Start by soaking the tofu in soy sauce, chilli flakes, cayenne pepper and sesame oil. Ideally, you want to soak this for as long as possible but it’s not the end of the world if you’re short for time. Pop these in the air fryer on air crisp for 15 minutes, or until crispy. Boil some basmati rice in this time as well.
While the tofu is cooking and the rice is bubbling, chop up some broccoli and chuck that in as well for the final 10 minutes. If you aren’t a fan of roasted veg, feel free to boil it. I prefer a crisp broccoli.
Now it's time to make a sizzling chilli oil to drizzle over the final product. Heat up a pan and add sesame oil, once this starts spreading out, you’ll know the oil is hot enough. Chuck in some chilli flakes and spring onions. Let this sizzle for a bit and it’ll start giving off a gorgeous scent. Once the rice is finished, add some dried coriander to give it a bit of fragrance. When everything is done, it’s time to construct the bowl.
A layer of rice, topped with avocado, seared broccoli, crispy tofu, fresh spring onions and drizzled in the sesame chilli oil.
Optional: kewpie mayo and/or sriracha. Eat with your favourite chopsticks and enjoy. Â