This Flavorful Golden Tofu is full of savory, irresistible flavor and cooks up quickly in either the oven or stovetop. Tofu is a blank canvas; fresh out of the package it’s bland so jazzing it up is a must! Once you season and cook tofu it’s absolutely delicious and it’s also a clean, healthy source of protein.
This tofu has a rich golden hue from the turmeric, savory notes from nutritional yeast, and combined with the garlic and onion powder it’s absolutely irresistible once it’s finished cooking! Since this tofu has such versatile flavor, it can be used for so many different dishes: pasta, pizza, salad bowls, or as a protein-packed snack just all on it’s own!
What about the soy in tofu?
Tofu is an excellent source for protein, vitamins, and minerals. Tofu contains ample amounts of all 9 amino acids making it a solid complete protein! Tofu is also rich in calcium, manganese, selenium, phosphorus, copper, magnesium, iron, and zinc.
But all of this seems to be overshadowed by the unfortunate misconception that soy is rocket fuel for breast cancer (or causes man-boobs. Moobs. It doesn’t). Soy does not, in any way, shape, or form, cause breast cancer. In fact, soy consumption has been shown to greatly reduce breast cancer occurrence, reoccurrence, and death.1‘2‘3‘5
What makes soy healthy?
Soybeans contain natural plant compounds called isoflavones and that is what’s responsible for most of the health benefits. Isoflavones are phytoestrogen. That could be part of the problem — people hear the word “estrogen” in “phytoestrogen” and assume it’s going to be an overload of estrogen in their body if they eat it. But this isn’t the case at all!
Phytoestrogen is incredibly weaker than the mammalian estrogen your body produces and doesn’t function entirely as mammalian estrogen as phytoestrogen also has anti-estrogenic properties.6,7 What does that mean? When you consume phytoestrogens, your body produces less active forms of estrogen and therefore may lower breast cancer risk — an anti-estrogenic effect. Phytoestrogens can also help reduce menopausal hot flashes and potentially increase bone density — a pro-estrogenic effect.8
Soy and strong bones — Studies have found that soy isoflavones may reduce the risk of bone loss and fractures by increasing bone mineral density. This is incredibly important for postmenopausal women when bone loss and osteoporosis can occur due to to the decline in estrogen. 9,10
What else? Isoflavones can reduce blood vessel inflammation and improve their elasticity, reducing risk of stroke and heart disease — the #1 killer in the U.S.
Soy foods help fight cancer, reduce risk of heart disease, help with menopause symptoms, build strong bongs, and is loaded with protein, vitamins, calcium, and iron? Some consider that a super food for good reason — dish up!
Flavorful Golden Tofu (Baked or Pan-Fried)
Ingredients
- 1 15 oz package extra firm tofu
- Drizzle of oil
- 2 tsp Nutritional yeast
- ½ tsp Paprika
- ¼ tsp Turmeric powder
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Salt
- several grinds of black pepper to-taste
Instructions
- Cut tofu in half length-wise, wrap in a clean kitchen towel, and place something weighted on top like a skillet to press out moisture for 10 minutes.
- When the tofu is ready, cut into cubes and place in a large bowl. Carefully toss tofu with all the ingredients.
- Stovetop: Heat a lightly-oiled medium-sized skillet on medium and sauté tofu until browned, flipping occasionally, about 10-15 minutes.Oven: Pre-heat oven to 350°. Place tofu on a parchment-lined baking sheet and bake for about 20 minutes, or until browned.
Notes
Enjoy this Flavorful Golden Tofu? What did you use it in? I’d love to hear, leave me a comment below! 🙂
- https://pubmed.ncbi.nlm.nih.gov/35241506/
- https://pubmed.ncbi.nlm.nih.gov/23919747/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988534/
- ‘4https://www.pcrm.org/news/health-nutrition/soy-linked-breast-cancer-survival
- https://pubmed.ncbi.nlm.nih.gov/23919747/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/
- https://nutritionfacts.org/2019/11/21/how-phytoestrogens-can-have-anti-estrogenic-effects/
- https://pubmed.ncbi.nlm.nih.gov/16157834/
- https://pubmed.ncbi.nlm.nih.gov/12191852/
Finally , a recipe to make tofu tasty ! While tofu does provide a great source of vegan protein and vitamins and minerals , by itself it can be quite bland . Fortunately , tofu can be made very tasty by following this simple recipe , and perhaps adding a few spices of your own .
Viva le soy ! !