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Proteins
Tofu
Tofu is a soy-based food made by coagulating soy milk into soft or firm curds. It is a versatile plant protein with a mild flavor that absorbs seasonings well.
Beneficial properties
high in plant protein
low in saturated fat
contains iron
source of calcium when calcium-set
contains isoflavones
Nutritional highlights
Tofu provides protein, iron, manganese, and depending on how it is processed, may also be a significant source of calcium and magnesium.
Conditions it helps with
Diabetes (Type 1 & Type 2)
Includes: Diabetes Type 2
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Heart Disease
Includes: Heart Disease (Cardiomyopathy)
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High Cholesterol
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Weak Bones / Osteoporosis
Includes: Osteoporosis
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Recipes featuring Tofu
Air-Fried Tempura Veggies with Jalapeño-Lime Sauce
45 min
Snack
Mexican Breakfast Hash with Lime Crema
40 min
Breakfast
My Mama’s Potato Salad Recipe
75 min
Lunch
Vegan French Onion Dip
50 min
Snack
Spinach Lasagna
110 min
Dinner
Pizza with Creamed Spinach, Sun-Dried Tomatoes, Red Onion, and Olives
60 min
Dinner