Tofu is known as "plant meat," and pairing it with its best partners can double its nutritional value. Here is a breakdown of the best foods to pair with tofu...
1. Pair with meat for better protein absorption
Soybeans are hailed as "plant meat" and are the most excellent source of protein in plant-based foods. The tofu made from soybeans is no less of a protein source. However, the amino acid content and ratio in tofu are not perfectly ideal for human digestion and absorption. If you pair tofu with foods of very high protein quality, they can complement each other, allowing the protein in tofu to be better digested, absorbed, and utilized by the body. And when it comes to these high-quality protein foods, nothing beats meat and eggs. Therefore, dishes like Minced Meat Tofu and Century Egg with Tofu allow for better protein absorption.
Savory Minced Meat Tofu
2. Add egg yolk and blood tofu to absorb more calcium
Just as you need vitamin D when taking calcium supplements, you need to pair calcium-rich tofu with foods abundant in vitamin D to effectively absorb the calcium. This is because vitamin D plays a crucial role in the absorption and utilization of calcium. Although tofu is very rich in calcium—with northern tofu containing more calcium than the same amount of milk—it is only when paired with vitamin D-rich foods that its calcium can be more effectively utilized. Egg yolks are rich in vitamin D, making delicious and silky Egg Yolk Tofu an excellent dish for boosting calcium. Animal organs, such as liver and blood, are also high in vitamin D, so making "Red and White Tofu" by combining white tofu with blood tofu is also a great idea. Additionally, animal organs like chicken gizzards and pork liver are also very effective at increasing the absorption of calcium from tofu.
Red and White Tofu with Straw Mushrooms
3. Add kelp and seaweed to supplement more iodine
Tofu not only supplements nutrition but also has a certain therapeutic effect in preventing arteriosclerosis. This is because tofu contains a substance called saponin, which can prevent the production of oxidized lipids that cause arteriosclerosis. However, saponin causes a problem: it can lead to abnormal iodine excretion in the body, and long-term consumption may result in iodine deficiency. Therefore, adding iodine-rich seafood like kelp and seaweed when cooking tofu is a perfect solution.
Seaweed and Tofu Soup
4. Add green vegetables and wood ear mushrooms for better disease prevention
Although tofu is nutritious, it lacks dietary fiber, and eating it alone might cause constipation. Green vegetables and wood ear mushrooms are both rich in dietary fiber, which恰好弥补了豆腐的这一缺点 (just makes up for this shortcoming of tofu). Furthermore, wood ear mushrooms and green vegetables contain many antioxidant components that can boost immunity and prevent diseases. When paired with tofu, their disease-fighting effects are enhanced. It should be noted that green leafy vegetables like spinach and amaranth have high oxalic acid content. They should be blanched first before being cooked with tofu to avoid affecting the absorption of calcium in tofu. It is also important to remind that excessive consumption of tofu can lead to too much plant-based protein, increasing nitrogenous waste in the body and burdening the kidneys. Therefore, older people and individuals with kidney disease, iron-deficiency anemia, gout, or arteriosclerosis should control their tofu intake.
Wood Ear Mushroom and Tofu
Seaweed and tofu soup
Red and white tofu with straw mushroom
Wood and tofu
Garlic tofu