Growing up in Nara, Japan, one food that was a constant in my home was tofu. It’s truly been a lifelong staple. When I was a baby, once I could eat solids, my mom commonly prepared two dishes for me — one was a mix of tofu, rice porridge, sweet potato, kabocha (squash), and nori (seaweed) paste, and the other was miso soup with rice porridge.
I carried on that culinary tradition with my two kids when they were small. I never bought any ultra-processed baby food; instead I opted for tofu. It saved me time, money and stress, and it was a way for us to connect with our roots while living in the U.S.
When we arrived here in 1994, tofu was harder to come by. If I could only find shelf-stabilized packaged versions, I kept about two dozen of them in the house at any given time. Even today, I always have several packs of tofu in my refrigerator.
In Japan, tofu is enjoyed by folks of all ages. My in-laws are 95 and 88 years old. They still live in Nara, and have tofu, natto (fermented soybeans) and miso soup every day. They attribute their longevity and immunity, in part, to that daily routine.
### Why Tofu is a Must-Have Superfood
Tofu is my number one kitchen must-have for various reasons. Firstly, it has a multitude of health benefits. Traditionally made from soybeans and nigari, tofu contains all the essential amino acids found in meat, poultry, eggs, fish, and dairy, but without cholesterol since it is plant-based. It’s a nutritious option for those looking to incorporate more plant-based foods into their diet.
Additionally, tofu is economically and environmentally friendly. The production of tofu generates significantly fewer greenhouse emissions compared to the production of meat. It’s a cost-effective alternative to animal proteins, making it a budget-friendly option for individuals looking to save money on groceries while also reducing their environmental impact.
### Delicious and Versatile
One of the best aspects of tofu is its versatility in cooking. With its subtle flavor, tofu can be paired with a wide range of cuisines and dishes. Whether it’s pan-fried, added to soups and salads, or used in various recipes like dumplings, veggie pancakes, or vegan curry, tofu can be incorporated into almost any meal.
As a nutritionist and cooking instructor, I enjoy experimenting with tofu in my recipes. From tofu miso soup with seasonal vegetables to hiyayakko (cold tofu topped with various ingredients), there are endless possibilities when it comes to cooking with tofu. It’s a versatile ingredient that can be used in both savory and sweet dishes, making it a valuable addition to any kitchen.
### Incorporating Tofu into Your Diet
For those looking to incorporate more tofu into their diet, there are plenty of simple and delicious ways to enjoy this superfood. From tofu burgers to tofu ice cream, there are endless recipes to explore. Tofu can be a key ingredient in various dishes, providing a healthy and nutritious alternative to animal proteins.
Whether you’re looking to improve your health, save money on groceries, or reduce your environmental footprint, tofu is a versatile and affordable option worth considering. By making small changes in your diet, such as swapping out meat for tofu in certain meals, you can make a positive impact on your health and the environment.
In conclusion, tofu is a must-have superfood that offers numerous health benefits, economic advantages, and culinary possibilities. By incorporating tofu into your diet, you can enjoy delicious and nutritious meals while also supporting a more sustainable food system. So why not give tofu a try in your kitchen and experience the many benefits this Japanese superfood has to offer?