Put it on the menu: Tofu 1

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 has had over the years as a niche food that’s second-best to meat. It’s how

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What’s the deal with miso paste? 2

What’s the deal with miso paste?

Most of us think of the soothing miso broth, but this sweet-salty paste brings flavour to any dish. What is it? A traditional Japanese seasoning, miso is all about umami, the unique, savoury ‘fifth flavour’ associated with fermented foods. Miso is made by fermenting soy beans with salt and the koiji fungus. Rice, barley or

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How do they make tofu? 3

How do they make tofu?

While bean curd originated in China around 2000 years ago, worldwide it’s commonly known by its Japanese name, tofu. HFG senior nutritionist Rose Carr takes a look at tofu production. Start with soy milk Tofu is made from soy beans, which are first processed to extract soy milk. The beans are soaked overnight and with

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What to do with firm tofu 4

What to do with firm tofu

Tofu is a sponge for flavour – here are some quick and easy recipe ideas. This protein-packed, high-calcium ingredient is so versatile and with these recipes, your dishes will be delicious as well as nutritious. Super stir-fry Marinate tofu cubes in 3 tablespoons salt-reduced soy sauce, 2 cloves grated garlic, 2 teaspoons grated ginger, 1

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What is soy? 5

What is soy?

This ‘storehouse of nutritional riches’, as it has been described, is high in protein and contains all the essential amino acids in useful amounts. These amino acids are called ‘essential’ because the body can’t make them itself and relies on us eating them. Meat also contains all the essential amino acids but if you don’t

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Soy infant formula 6

Soy infant formula

Is it safe for babies to be fed soy infant formula? If a baby cannot be breast-fed and has an allergy or intolerance to cows milk, there are formulae available for cows milk protein intolerance and for lactose intolerance. Where a vegetarian formula is required, a soy-based infant formula may be used. Questions are being

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10 ways with tofu 7

10 ways with tofu

If you think tofu is just for vegetarians, think again. 1.  No-bake ‘cheese’ cake Blend 450g silken tofu with 1 1/2 cups castor sugar, 2 teaspoons honey and 1 teaspoon vanilla essence. Layer digestive biscuits in a pie tin, pour tofu mixture over and chill until set. 2.  Fabulous frosting For a healthier creamy icing,

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What to do with tofu 8

What to do with tofu

Unsure what to do with tofu? We help you expand your repertoire. What is it? Tofu (also know as bean curd) is a curd made from soy beans. It originated thousands of years ago in China and is an important protein food in China, Japan and Korea. It's become more and more popular here in

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Soy allergies 9

Soy allergies

Soy is one of the top eight food allergens. Symptoms of a food allergy include: Skin: hives, eczema, swelling, itching Respiratory: sneezing, asthma, difficulty breathing, coughing Gastrointestinal: swelling and itching of the lips and mouth, vomiting, reflux, colic, diarrhoea, cramps, constipation Circulation: low blood pressure, dizziness, anaphylactic shock Source: NZ Food Safety Authority Symptoms of

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Soy: The bottom line 10

Soy: The bottom line

Soy is often reported to have both beneficial and harmful effects. So is it safe or not? The humble soy bean, virtually unknown to the western world for thousands of years, soared to stardom about 10 years ago as a wonder food that could reduce the risk of heart disease, osteoporosis, various types of cancer

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