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Digital Subscriptions > Healthy Food Guide > June 2017 > PUT IT ON THE MENU TOFU


Low in fat and a good source of protein, tofu makes an inexpensive meat alternative or silky dessert ingredient


WE RECENTLY HAD A READER describe tofu as ‘like eating bath sponge’, which just goes to show the bad press it’s had over the years as a niche food that’s second-best to meat. It’s how you cook it that can make or break it in the taste and texture stakes.

Made from soya milk, tofu it’s a good source of iron, protein and calcium, so it’s an important ingredient for vegetarians, vegans and those who avoid dairy. For older women, phytoestrogens in soya, which act like a weak form of oestrogen, can help reduce menopause symptoms. Low in calories and fat, it’s also a handy weight-loss aid, and if you’re looking for ideas for the odd meat-free day, tofu provides lots of options. The mild flavour is a great canvas for marinades, glazes and sauces – or buy it ready-flavoured. Before using, drain, rinse in cold water and pat dry with kitchen paper.

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About Healthy Food Guide

This month: ditch the scales and discover the new research that’ll help you reach your weight loss goals. We speak to four people diagnosed with diabetes for their best advice, and reveal how you can eat healthily and heartily without breaking the bank. Plus, get our brand new complete weight loss plan from nutrition editor Amanda Ursell and try over 30 calorie-counted recipes that not only taste great, but will help you feel great too. It’s all in the June issue of Healthy Food Guide, available now.