Sesame seeds and tofu go hand in hand. A great source of vitamin E, this recipe from Taste is bursting with nutrition and flavour. They can be used with the tofu in this recipe as well as sprinkled over this crunchy spring vegetable salad with crisp-coated tofu and tangy sesame dressing.
The asparagus in this dish adds to your nutrient intake. The bright-green veggie is packed with vitamins such as vitamins A, C, E, K, and B6, and minerals such as folate, iron, copper, calcium, protein, and fibre. Asparagus is also high in antioxidants which fight off harmful free radicals.
Tofu health benefits
But more about tofu and its many health benefits:
- Contains tons of nutrients - We all know that tofu is high in protein and contains all of the essential amino acids your body needs, which makes it a perfect substitute for meat products, especially for vegetarians and vegans. But it also provides fats, carbs, and a wide variety of vitamins and minerals.
- Contains beneficial isoflavones - Soybeans contain natural plant compounds called isoflavones, which function as phytoestrogens. This means that they can attach to and activate estrogen receptors in your body. They can also help with bone health, brain function, menopause symptoms, skin elasticity and weight loss.
- Helps reduce risk of heart disease - Though only a few studies have looked at tofu's effects on heart health, there have been some research that shows that a high intake of legumes, including soy, is linked to lower rates of heart diseases. It has also been discovered that soy isoflavones can reduce blood vessel inflammation and improve their elasticity.
- Helps reduce risk of some cancers - Several studies have shown some of the the effects of eating tofu on breast, prostate, and digestive system cancers.
- Helps reduce risk of diabetes - In some test-tube and animal studies, soy isoflavones have been show to boost blood sugar control, which shows that it may also help with diabetes. In fact, one study of healthy postmenopausal women, consuming 100 mg of soy isoflavones per day have reduced blood sugar levels by 15% and insulin levels by 23%.
Crispy sesame tofu with spring vegetable salad
- 350g firm tofu, drained
- 25g sesame seeds
- 1 tablespoon tahini
- 1 tablespoon tamari
- 1 tablespoon rice wine vinegar
- 2 teaspoons caster sugar
- 2 bunches asparagus halved lengthways
- 200g sugar snap peas
- 1 large carrot, peeled, cut into matchsticks
- 4 shallots, thinly sliced diagonally
- 2 teaspoons olive oil
- 300g steamed brown rice
- Pat tofu dry with paper towel. Cut into 8 pieces. Spread sesame seeds over a large plate. Press 1 side of each piece of tofu into the sesame seeds to evenly coat. Transfer to a plate.
- Whisk tahini, tamari, vinegar and sugar in a bowl until sugar dissolves.
- Cook the asparagus and sugar snap peas in a saucepan of boiling water for 3-5 minutes or until bright green and tender crisp. Refresh under cold water. Drain. Transfer to a large bowl. Add the carrot, spring onion and 1 tablespoon of the dressing. Toss to combine.
- Heat oil in a large non-stick frying pan over high heat. Cook the tofu, sesame-side down, for 2 minutes or until golden. Carefully turn and cook for a further 2 minutes until golden.
- Divide asparagus mixture among plates. Top with tofu and drizzle over remaining dressing. Serve and enjoy with rice.
For more health recipes, visit our recipe section.
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