The recipe for today is for Sticky Tofu Rice flavored in Asian Style :)
Perfect for busy days and cooking in a bunch, packed with all goods and a great amount of carbs and protein :))
Take a look at the recipe along with some tofu benefits ;)
Contains Many Nutrients
Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
One 3.5-ounce (100-gram) serving of tofu offers:
Protein: 8 grams
Carbs: 2 grams
Fiber: 1 gram
Fat: 4 grams
Manganese: 31% of the RDI
Calcium: 20% of the RDI
Selenium: 14% of the RDI
Phosphorus: 12% of the RDI
Copper: 11% of the RDI
Magnesium: 9% of the RDI
Iron: 9% of the RDI
Zinc: 6% of the RDI
This comes with only 70 total calories, which makes tofu a highly nutrient-dense food.
However, the micronutrient content of tofu can vary depending on the coagulant used. Nigari adds more magnesium while precipitated calcium increases the calcium content.
Like most plant foods, tofu contains several antinutrients.
Trypsin inhibitors: These compounds block trypsin, an enzyme needed to properly digest protein.
Phytates: Phytates can reduce the absorption of minerals, such as calcium, zinc, and iron.
However, soaking or cooking soybeans can inactivate or eliminate some of these antinutrients.
Sprouting soybeans before making tofu reduces phytates by up to 56% and trypsin inhibitors by up to 81% while also increasing protein content by up to 13%.
Fermentation can also reduce antinutrients. For this reason, fermented, probiotic soy foods — such as miso, tempeh, tamari, or natto — are low in antinutrients.
Keep in mind that the antinutrient content of tofu is not a cause for concern unless you are following an imbalanced diet and relying on tofu as your main source of iron or zinc.
Contains Beneficial Isoflavones
Soybeans contain natural plant compounds called isoflavones.
These function as phytoestrogens, meaning that they can attach to and activate estrogen receptors in your body.
This produces effects similar to the hormone estrogen, although they are weaker.
Tofu contains 20.2–24.7 mg of isoflavones per 3.5-ounce (100-gram) serving.
Many of the health benefits of tofu are attributed to its high isoflavone content.
May Reduce Heart Disease Risk
Only a few studies specifically look at tofu’s effects on heart health.
However, research has shown that a high intake of legumes, including soy, is linked to lower rates of heart disease.
Scientists have also discovered that soy isoflavones can reduce blood vessel inflammation and improve their elasticity.
One study found that supplementing with 80 mg of isoflavones per day for 12 weeks improved blood flow by 68% in people who were at risk of stroke.
Taking 50 grams of soy protein per day is also associated with improved blood fats and an estimated 10% lower risk of heart disease.
What’s more, in postmenopausal women, high soy isoflavone intake is linked to several heart-protective factors, including improvements to body mass index, waist circumference, fasting insulin, and “good” HDL cholesterol.
Finally, tofu contains saponins, compounds thought to have protective effects on heart health.
Animal studies show that saponins improve blood cholesterol and increase the disposal of bile acids — both of which can help lower heart disease risk.
Linked to a Reduced Risk of Some Cancers
Studies have examined the effects of tofu on breast, prostate, and digestive system cancers.
Research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer.
This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels.
It seems that exposure to soy during childhood and adolescence may be most protective, but that’s not to say that intake later in life is not beneficial.
In fact, research shows that women who ate soy products at least once a week throughout adolescence and adulthood had a 24% lower risk of breast cancer, compared to those who ate soy during adolescence alone.
One frequent criticism of tofu and other soy products is that they may increase breast cancer risk. However, a two-year study in postmenopausal women who consumed two servings of soy per day failed to find an increased risk.
Other studies report similar findings, including a review of 174 studies, which found no link between soy isoflavones and increased breast cancer risk.
Cancers of the Digestive System
One study observed that higher intakes of tofu were linked to a 61% lower risk of stomach cancer in men.
Interestingly, a second study reported a 59% lower risk in women.
What’s more, a recent review of several studies in 633,476 people linked higher soy intake to a 7% lower risk of cancers of the digestive system.
Two review studies found that men consuming higher amounts of soy, especially tofu, had a 32–51% lower risk of prostate cancer.
A third review confirmed these results but added that the benefits of isoflavones may depend on the amount consumed and the type of gut bacteria present.
May Reduce Your Risk of Diabetes
Several recent test-tube and animal studies show that soy isoflavones may boost blood sugar control.
In one study of healthy postmenopausal women, 100 mg of soy isoflavones per day reduced blood sugar levels by 15% and insulin levels by 23%.
For postmenopausal women with diabetes, supplementing with 30 grams of isolated soy protein lowered fasting insulin levels by 8.1%, insulin resistance by 6.5%, “bad” LDL cholesterol by 7.1%, and total cholesterol by 4.1%.
In another study, taking isoflavones each day for a year improved insulin sensitivity and blood fats while reducing heart disease risk.
However, these findings are not universal. A recent review of 24 human studies found that intact soy protein — as opposed to isoflavone supplements or protein extracts — was more likely to lower blood sugar).
Therefore, more studies are needed
Other Potential Benefits
Due to its high isoflavone content, tofu may also have benefits for:
Bone health: Scientific data suggests that 80 mg of soy isoflavones per day may reduce bone loss, especially in early menopause.
Brain function: Soy isoflavones may have a positive influence on memory and brain function, especially for women over 65.
Menopause symptoms: Soy isoflavones may help reduce hot flashes. However, not all studies agree.
Skin elasticity: Taking 40 mg of soy isoflavones per day significantly reduced wrinkles and improved skin elasticity after 8–12 week.
Weight loss: In one study, taking soy isoflavones for 8–52 weeks resulted in an average weight loss of 10 pounds (4.5 kg) more than a control group.*source
And now it's time to jump straight to the recipe!
Prep: 10 min
Cook time: 15 min (if your rice is precooked in multicooker if not + 40 minutes in multicooker or in a pan for around 15-30 minutes (depend on the type of rice) - follow the instruction from the pack)
Servings: 4 portions
Calories per serving: 465 kcal
Find the recipe & nutrition facts below :
2 cups cooked rice
1 pack of tofu (180 gr.)
2 spring onions (optional)
For tofu marinate:
2 tbsp soy sauce
2 tbsp oil (sesame oil works perfectly)
1 tsp chili paste
1 tsp garlic powder
1 tbsp maple syrup
1 tsp sesame seeds (or paste)
5 tbsp tapioca starch (or other) for covering
For the rice sauce:
2 tbsp soy sauce
1 tbsp vinegar
1 tbsp oil
2 tbsp maple syrup (or another liquid sweetener)
1 tsp ginger
2 cloves of garlic (chopped)
Step 1: Rinse and drain the rice and cook in a multicooker or in a pan following instructions from the package.
Step 2: Prepare the tofu marinade by simply mixing the ingredients for it (except the starch) together. Add the chopped into cubes tofu and let it marinate for 5-10 minutes.
Step 3: Prepare the other marinade by mixing again everything together in a separate bowl.
Step 4: Preheat a frying pan with a drop of oil on medium heat.
Step 5: Cover each piece of tofu in cornstarch and fry in the pan for 5 minutes.
Step 6: Mix the sauce into the rice and place it in the pan (if you'd like your tofu to be separated, just transfer it to a plate. Fry the rice for 5-7 minutes with a tbsp of oil.
Step 7: Serve with finely chopped spring onion. Keep in the fridge for up to 5 days.