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Dr.ssa Michela Barducco

Dietista, Naturopata, Counselor e Floriterapeuta

Formazione in Riflessologia Plantare

Alimentazione e trattamenti naturali

Il mio blog


Il tofu

Posted on November 2, 2015 at 5:53 PM
Il tofu è ottenuto dalla cagliatura dl latte di soia e dalla sua pressatura in blocchi, si trova in diverse consistenze e tipologie (solido, vellutato, al naturale, affumicato, condito); contiene proteine di buona qualità ed inoltre è fonte di ormoni vegetali o fitormoni. 
Il tofu risulta particolarmente indicato per chi segue una dieta vegana (in questo caso introdurre proteine vegetali, anche con i derivati della soia, è particolarmente importante per soddisfare il fabbisogno proteico quotidiano), per chi segue una dieta vegetariana (in questo caso l'introduzione di alimenti proteici di origine vegetale serve anche a non eccedere con il consumo di uova e formaggio), per chi soffre di allergie alle proteine del latte vaccino o intolleranza al lattosio e in caso didislipidemia. 
Il tofu è comunque indicato per l'alimentazione di chiunque voglia assumere un alimento ricco di proteine ma povero di grassi e privo di colesterolo; può essere utilizzato come ingrediente di ricette ipocaloriche ma nutrienti nell'ambito di diete che mirano alla perdita di peso e per la presenza di fitoestrogeni è ottimo per contrastare i sintomi della premenopausa e della menopausa.
Per garantirsi una buona assunzione di calcio è utile preferire il tofupreparato con solfato di calcio; nel caso in cui il tofu sia consumato crudo è possibile farlo prima marinare o scegliere il tofu affumicato, mentre per eliminare il sapore amarognolo e rendere il tofu più digeribile è utile sbollentarlo brevemente prima del consumo.

Suggerimenti di utilizzo:
  • paté - accompagnato con verdure e pane tostato, utilizzato per condire la pasta o per farcire un panino, con aggiunta di farina per la preparazione di polpette
  • alla piastra - prima marinato in olio evo o salsa di soia con erbe o spezie, come la curcuma o il curry
  • in creme di verdura - tagliato a dadini, frullato o vellutato
  • ragù - stufato con cipolla e polpa di pomodoro dopo averlo tritato grossolanamente
  • per condire la pasta - prima sbollentato e frullato con erbe aromatiche
  • per mantecare un risotto o altri cereali - tofu vellutato
  • pesto – frullato e usato al posto del parmigiano
  • ripieni e torte di verdura - frullato con spezie ed erbe aromatiche ed eventualmente verdure, per torte salate, pasta ripiena, verdure ripiene, piadine, panini, salatini
  • polpette - frullato con farina, spezie ed erbe aromatiche ed eventualmente verdure, passate nel pangrattato e cotte in forno o fritte
  • a dadini in insalata - eventualmente prima sbollentato o marinato
  • ripieno - un triangolo di tofu dal quale è ricavata una tasca può essere farcito con verdure, legumi frullati, miglio, quinoa e poi frittoo cotto alla piastra
  • fritto - tamponato e impanato in farina di riso, farina di mais o pangrattato oppure in pastella
  • creme dolci - prevalentemente preparate con il tofu vellutato ma è possibile anche utilizzare quello solido frullato, aromatizzato e impiegato per dessert al cucchiaio o per farcire torte e pasticcini

Categories: Conoscere gli alimenti

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