Tofu – A secret Asian food for better health | My Sesame Oil Silken Tofu Recipe
In a wealthy country like Australia, having access to food is often not the problem. On the contrary, we are “overfed” with too much rich and ultra-processed foods which can lead to chronic conditions such as diabetes and obesity.
I grew up in a third world country. Food and resources were very scarce back then. I remember we couldn’t even buy eggs when I was born; my mum had to acquire special food stamps (which were in very limited supply) and wait in a long queue to have access to a dozen eggs for the whole family for half a month. Therefore, to make sure we had enough nutrition and protein, my mum cooked a lot of tofu which is very nutritious and cheaper than other protein sources like red meat. Asian people have been eating tofu for centuries.
Now, non-GMO tofu, which is high in protein, is available in most Australians supermarkets. Believe it or not, it is also rich in calcium and prebiotic fibre which is great for nourishing our gut microbiome. Adding tofu into your diet from time to time is a great way to look after your body.
Because most Australians didn’t grow up eating tofu, the amount Australians eat is quite low. I’d love to share a very simple and delicious recipe my mum used to cook for me by using one type of tofu – silken tofu. In our Eat Savvi online community, we also have a lot of people from South Asia who are vegetarian, but don’t eat much tofu. I hope this recipe can help you boost your protein intake.
This dish is:
Low carb
High protein
Diabetes friendly
High blood pressure friendly
Fatty liver friendly
Heart friendly
Vegan friendly
Sesame Oil Silken Tofu – ready in 2 minutes!
Don’t feel like reading? Check out how to prepare this dish in this video!
Ingredients
300g silken tofu
1 tsp salt reduced soy sauce
½ tsp balsamic vinegar
¼ tsp sesame oil
10cm length shallot, finely sliced
The silken tofu I used for this dish
The low salt soy sauce and the balsamic vinegar I used for this dish
Method
Remove plastic film and drain off all liquid, keeping the tofu inside the box.
Within the box, use a sharp knife to cut the tofu in half lengthwise and then cut it into 2cm pieces widthwise. This will give you apx 8-10 pieces of tofu.
Transfer the tofu onto a plate by holding the plate on top of the box, and then carefully flipping it.
Mix the soy sauce, vinegar and sesame oil in a small bowl, and then pour on top of the tofu. Sprinkle with the sliced shallot and enjoy.
P.S.: You don’t need to cook silken tofu. It comes ready to eat.
This recipe is designed by Eat Savvi Dietitian Tuo
After more great ideas to help you maintain a healthy weight and your blood sugar levels, without sacrificing on the tastes you love? Book an appointment to see Dietitian Tuo today for personalised, one-on-one nutrition advice tailored to your individual needs and goals.