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Tofu is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a high-protein food made entirely of soybeans.
There are many ways to cook with tofu including baking, pan frying, stir frying, adding it to soup or blending it into sauces. Pressed or extra firm tofu works best for stir fries or adding to dishes as it maintains its shape better than softer tofus.
Tofu is low in calories, fat-free and a complete protein. It contains all nine essential amino acids and is high in iron, calcium, magnesium, phosphorus, copper and vitamins B1 and K. Eating tofu can help support heart health, muscle strength, bone health and weight management.
When stored properly in water in the refrigerator, tofu will last 5 to 7 days. Be sure to change the water every other day. Firm or extra firm tofu tends to last longer than silken or soft tofus.
Popular tofu recipes include mapo tofu, teriyaki tofu, crispy baked tofu, tofu scramble, tofu salad, Buddha bowls with tofu, tofu stir fries and tofu tacos or burritos.
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