Tofu (Firm)
A plant-based protein that is very low in sodium and versatile in cooking, making it a good DASH diet option for vegetarian meals.
Nutritional Information
Calories 76 per 3.5 oz (100g)
Sodium 7mg per 3.5 oz (100g)
Potassium 121mg per 3.5 oz (100g)
Fiber 0.3g per 3.5 oz (100g)
Introduction
Firm tofu is a plant-based protein that is very low in sodium and versatile in cooking, making
it a good DASH diet option for vegetarian meals. With its ability to absorb flavors and adapt
to various cooking methods, tofu can be sautéed, baked, grilled, or stir-fried, providing a
nutrient-dense protein source for heart-healthy meals.
Health Benefits
- Naturally very low in sodium
- Provides plant-based protein
- Rich in calcium
- Contains nutrients that may contribute to overall wellness
- Part of a balanced diet
Preparation & Cooking
Firm tofu can be prepared in several ways to suit different dishes. It can be pressed to remove
excess water, which helps it absorb marinades and develop better texture when cooking. Tofu
can be sautéed as a main dish, baked with marinades, grilled for a firmer texture, or stir-fried
with vegetables. It also works well in soups and stews, and can be scrambled as an egg substitute.
The versatility of tofu makes it valuable in DASH diet meal planning.
Storage
Tofu must be refrigerated. Unopened packages should be used by the expiration date. Once opened,
store tofu in water in an airtight container, changing the water daily. Use opened tofu within
3-5 days. Keep tofu refrigerated at all times and check for any signs of spoilage before using.
Cooking Tips
- Look for firm or extra-firm varieties for best texture
- Check expiration date when purchasing
- Available in refrigerated section of grocery stores
- Tofu absorbs marinades and flavors well
- Can be pressed to remove excess water before cooking