Tofu: A Versatile and Nutritious Superfood

While I’m not a fan of the term “super food,” if I had to choose one, it would be tofu!

October is Breast Cancer Awareness Month, and it’s important to remember that tofu (soy) is perfectly safe for those with and at risk for breast cancer. In fact, some preliminary studies even suggest that tofu intake is associated with a lower risk of breast cancer.

In this blog post, we’ll explore the versatility and health benefits of tofu, share some delicious tofu recipes, and discuss its role in breast cancer prevention.

Let’s dive into the world of tofu and discover why it deserves a spot on your plate!

Tofu often gets a bad rap as a mere substitute for meat. However, it’s time to set the record straight. Tofu is not just a second choice for vegetarians; it is a superfood in its own right, both delicious and nutritious.

One of the incredible things about tofu is its culinary versatility. Whether you’re cooking Asian, Mediterranean, or any other cuisine, tofu can be a fantastic protein source. It can be fried, roasted, added to curries, or marinated in various sauces. Some people even enjoy the unique texture of plain tofu. While some criticize tofu for its supposed lack of flavor, this is actually its hidden strength. Tofu’s neutral taste allows it to absorb and complement any flavors you desire.

Beyond its culinary benefits, tofu contains an essential soy isoflavone called genistein. This compound offers numerous health benefits and can be found in various soy products like tofu, tempeh, soy milk, edamame, and miso. Genistein has been shown to reduce the risk of cancer (including breast and prostate), hypertension, diabetes, cognitive decline, and osteoporosis. Moreover, it helps lower cholesterol levels and enhances immunity against viral and bacterial diseases. Extensive research, including in vitro, animal, and human studies, supports these findings.

Incorporating tofu into your diet is both easy and enjoyable. With countless preparation options, you can create diverse tofu dishes every time. Try a flavorful tofu scramble with onions, peppers, and spices for breakfast, or roast tofu with olive oil and herbs for a quick and protein-packed lunch. You can also add it to curries or use it to make delightful desserts like tofu mousse or vegan cheesecake. The possibilities are truly endless!

Tofu is not just a substitute; it’s a powerhouse ingredient that deserves recognition for its versatility, taste, and health benefits. So why not embrace the wonders of tofu and elevate your meals to a whole new level?

What are your go-to tofu recipes? Here are a few of mine:

🥢 Tofu Sofritas

🥢 Tofu Scramble

🥢 Crispy Pressed Tofu with Garlic and Mint

🥗 Green Curry Goddess Dressing

And here’s another delicious tofu recipe to try:

Herbed Baked Tofu

I like to use these cubes in salads, stir fries, and bowls.


  • 2 TBSP Olive Oil
  • 1 pound tofu, cut into bite-size cubes (2 cups)
  • 2-4 cloves of garlic, finely chopped
  • 1/2 tsp freshly ground black pepper
  • 1 tsp dried dill or 2 TBS freshly chopped dill
  • Pinch of cayenne
  • 1 tsp dark sesame oil
  • 2 tsp tamari or soy sauce


  • Oil a baking pan with olive oil. Cover with tofu cubes.
  • Sprinkle with garlic, black pepper, dill, cayenne, sesame oil, and tamari or soy sauce.
  • Bake in a 350 degree F oven for 30 minutes, lifting and stirring with a spatula once or twice so the tofu cubes are evenly browned and crisped.
  • Remove from the oven and adjust seasoning.

Let’s celebrate the versatility and health benefits of tofu together!