The Surprising Health Benefits of Tofu Pudding

When it comes to tofu skin, also known as tofu ky, many people think of it as a staple ingredient in humble vegetarian dishes. However, tofu skin is not only a nutritious option for vegetarians but also a versatile ingredient in various savory dishes, especially in Chinese cuisine. Thanks to its numerous benefits, tofu skin has become a popular choice for home cooking.

1What is Tofu Skin? Is it Good for Health?

What is Tofu Skin?

Tofu skin, also known as bean curd sheets or soy milk skin, is a product made from soybeans. During the process of cooking soy milk, a thin layer of soy protein and fat forms on the surface. This layer is then skimmed and dried to create tofu skin.

Tofu skin is commonly used in two forms: fresh and dried. Depending on the recipe and personal preference, you can choose to use either form.

2How Many Calories are in Tofu Skin?

In terms of calories, tofu skin has the following nutritional value per 100 grams, which can be useful information for those on vegetarian or weight-loss diets. The recommended daily calorie intake for adults is approximately 2,500 calories for men and 2,000 calories for women.

Nutritional values per 100 grams of tofu skin (soy milk skin):

• 50 calories from protein
• 200 calories from fat
• 180 calories from carbohydrates
• 52 calories from minerals

3The Benefits of Tofu Skin

High Nutritional Value

High Nutritional Value

Tofu skin is composed mainly of protein (around 45%), lipids (around 22%), and carbohydrates (around 22%), with the remaining being water. This makes it a highly nutritious food, often referred to as the “king of nutrition.”

Disease Prevention

Disease Prevention

The protein in tofu skin is cholesterol-free, making it beneficial for people with high blood pressure and blood-related chronic illnesses, especially the elderly. Additionally, tofu skin contains unsaturated fatty acids and a high level of linoleic acid, which helps increase the rate of cholesterol excretion, preventing atherosclerosis.

Tofu skin also has the effect of cleansing blood vessels, lowering cholesterol, softening blood vessels, and preventing cardiovascular diseases. It stimulates brain function and effectively prevents Alzheimer’s disease.

Support for Menopausal Women

Support for Menopausal Women

Soy milk skin contains soflavones, a compound similar in structure to estrogen. This helps prevent osteoporosis and maintain strong bones, making it an essential nutrient for women entering menopause. Additionally, the estrogenic compounds in tofu skin can help alleviate menopausal symptoms such as reduced libido, irritability, and hot flashes.

Beauty Benefits

Reduces Belly Fat

The compounds in tofu skin, including protein and isoflavones, aid in faster digestion, thereby reducing belly fat, supporting weight loss, and preventing obesity. They also help prevent digestive and cardiovascular issues.

Tofu skin is also considered a functional food that helps balance hormones, promotes breast growth, and enhances skin elasticity and moisture. It can repair damaged skin and naturally improve skin tone.

Note: Although tofu skin is highly beneficial for most people, especially women, it is not suitable for everyone. Those with kidney disease, gout, blood sugar disorders, or those taking tetracycline medication should avoid consuming tofu skin.

4How to Make Tofu Skin at Home

You can easily find fresh or dried tofu skin in the market. However, if you want to try making it at home, follow these simple steps.

Preparation time: 30 minutes

Serves: 3 – 4 people

Ingredients for Tofu Skin

• 200g soybeans
• 1 liter of water

Instructions for Making Tofu Skin

Step 1 Prepare the Ingredients

Soak the soybeans overnight for 5-6 hours to soften the shells. After soaking, rub the beans to remove the shells and rinse them in a colander.

Soak and then grind the beans to make soy milk

Next, blend the soybeans with 1 liter of water to make soy milk.

Step 2 Filter and Cook the Soy Milk

Place a cloth over a strainer and pour the blended soybean mixture into it. Squeeze the cloth to extract pure soy milk, leaving the bean pulp behind.

Filter the bean pulp to obtain pure soy milk

Then, pour the soy milk into a large, thick-bottomed pan and cook over low heat for about 7-8 minutes. A thin, elastic layer will form on the surface of the milk, which is the tofu skin. It will be slightly darker in color and will not tear when touched.

Step 3 Remove the Tofu Skin and Finish

When the soy milk skin forms, carefully detach it from the pan’s edges using a knife. Then, use a long chopstick to lift the tofu skin and gently shake off the excess milk.

Use a knife and chopsticks to remove the tofu skin and dry it or use it directly

After removing the first tofu skin, continue heating the soy milk over very low heat to form additional layers. Remember to stir occasionally to prevent burning.

You can use the tofu skin immediately or let it dry. If you choose to dry it, sun-dry it for about 2 hours.

Final Product

Soft, nutritious tofu skin with a natural soybean aroma

5Delicious Dishes Made with Tofu Skin

Once you’ve made your tofu skin, you can use it in various dishes to add variety to your family’s meals. Here are some tasty recipes to try:

Bitter Gourd Stir-fried with Tofu Skin

Bitter Gourd Stir-fried with Tofu Skin

This dish combines bitter gourd and tofu skin to create a simple yet delicious and nutritious meal.

Reference: 

Sautéed Tofu Skin with Lemongrass

Sautéed Tofu Skin with Lemongrass

A flavorful vegetarian dish that combines tofu skin and lemongrass.

Braised Tofu Skin

Braised Tofu Skin

If you’re looking for an alternative to fried dishes, try braising your tofu skin for a tasty addition to your meal.

Stir-fried Tofu Skin with Mushrooms

A flavorful stir-fry that combines the goodness of tofu skin, mushrooms, and bell peppers for a healthy dish.

For detailed instructions: 

Tofu Skin Rolls with Fried Vegetables

Tofu Skin Rolls with Fried Vegetables

For a more creative dish, make tofu skin rolls with a vegetable filling. The filling can include shredded carrots, wood ear mushrooms, onions, and bean sprouts, stir-fried and then wrapped in tofu skin and fried.

Vegetarian Spring Rolls

Vegetarian Spring Rolls

You can also make vegetarian spring rolls, tofu skin salad with crab meat, or tofu skin rolls to add variety to your family’s meals.

The information provided above covers everything you need to know about tofu skin (soy milk skin), including its benefits and how to make it at home. Now you can easily prepare this nutritious ingredient and create delicious, healthy meals for your family!

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