Women over 50, tofu could be the answer?
Most of my clients are women over 50 and the vast majority of them have a few issues in common. Unwanted and unmanaged weight gain, flagging energy levels verging on fatigue, and ongoing concern about weakening of bones as they get older.
I was working up a plan recently for a 55 year old women following a vegetarian, almost vegan diet who was worried about needed help resolving fatigue, brain fog, and aches and pains. In trying to help her increase protein when as a vegetarian she doesn't eat dairy or eggs, tofu came to the fore as a champion.
But here's the thing, tofu is not just for vegetarians. It is a versatile soy-based staple, is an excellent addition to your diet, especially for women over 50 focused on weight management, energy, and bone/joint health.
Until a few years ago I avoided tofu like the plague and to be honest my first few attempts were massive fails. However I persevered and I now make a tofu dish at least a few times a month as part of my trying to eat less animal products approach. I thought I'd share with you how I use it and what I've learned since I bit the tofu bullet a few years ago.
Here’s how to make the most of it. To make this a quicky read I've stuck to bullet points.
Why Tofu is a Nutritious Option?
- High-Quality Protein: Supports muscle maintenance and joint health. A 100g serving provides ~10g protein.
- Bone-Boosting Calcium: Opt for calcium-set tofu (check labels) to fight osteoporosis. Some brands offer 20–30% of your daily calcium needs per serving.
- Iron for Energy: Combats fatigue and supports metabolism. Pair with vitamin C (e.g., bell peppers, citrus) for better absorption.
- Low-Calorie, High Satisfaction: Ideal for weight loss—100g has ~70–100 calories.
- Phytoestrogens: May ease menopausal symptoms, though consult your healthcare provider if concerned.
Why Choose Organic Tofu?
The soybean is one of the most heavily sprayed crops and most of the soy in the US (one of the worlds largest growers) is GM, genetically modified unless organic
- Non-GMO: Organic soybeans avoid genetically modified crops.
- Fewer Pesticides: Reduces exposure to harmful chemicals.
- Sustainable Farming: Supports eco-friendly practices.
Firm vs. Silken Tofu: What’s the Difference?
Type | Texture | Best uses |
Firm/Extra firm | Dense, holds shape | Stir-fries, grilling, baking, scrambles (meaty texture). |
Silken | Creamy, delicate | Smoothies, dips, desserts, dressings (blends seamlessly). |
Brands I like and use that are organic, are Tofoo, Cauldron, Clearspring, and one I get in Lidl which is organic and the best value.
Easy Tips for Cooking with Tofu
Pressing for Perfection
Remove excess moisture to improve texture and flavor absorption.
How-to: Wrap tofu in a clean tea towel, place a heavy pan on top for 15–30 minutes.
Freezing for Chewier Texture
Freeze tofu (drained) overnight, thaw, then press. Creates a porous, meat-like texture.
Flavor It Up
Marinate firm tofu in soy sauce, garlic, or lemon juice for 30+ minutes.
Silken tofu? Blend into chocolate mousse or creamy soups, blend into a lower protein yogurt for a protein boost.
Simple Cooking Ideas
Weight Loss: lower calorei, high protein and won't spike blood sugars. Crumble firm tofu into salads or veggie scrambles.
Energy Boost: Add silken tofu to post-workout smoothies. A protein boost without the powders.
Bone Health: Bake calcium-set tofu with turmeric for an anti-inflammatory snack. Toss it in nutritional yeast for an even more nutrient dense, cheesy bite.
I've really come to see that tofu’s blandness is its superpower—it adapts to any flavor! Start with familiar dishes (stir-fries, smoothies) and experiment.
Here's a few ideas.
High-Protein Tofu Breakfast Scramble
Great for: Weight loss, muscle maintenance
Uses: Firm tofu
Ingredients:
200g firm tofu (crumbled)
1 tsp turmeric (for color + anti-inflammatory benefits)
Handful of spinach (iron)
½ bell pepper, diced (vitamin C for iron absorption)
1 tbsp olive oil
Salt, pepper, and garlic powder to taste
Steps:
1. Heat oil in a pan, sauté peppers until soft.
2. Add crumbled tofu, turmeric, salt, pepper, and garlic. Cook 5–7 mins.
3. Stir in spinach until wilted. Serve with whole-grain toast.
Why It Works: Turmeric supports joint health, while tofu + veggies keep you full without excess calories.
Silken Tofu Berry Smoothie
Great for: Energy, post-workout recovery
Uses: Silken tofu
Ingredients:
150g silken tofu
1 cup frozen mixed berries (antioxidants)
½ banana (potassium)
1 tbsp chia seeds (omega-3s)
½ cup unsweetened almond milk (or any milk)
Steps:
Blend all ingredients until creamy.
Add ice for thickness.
Why It Works: Silken tofu adds protein
Marinated Tofu & Quinoa Power Bowl
Great for: Weight loss, balanced energy
Uses: Extra-firm tofu
Ingredients:
200g extra-firm tofu (pressed, sliced)
1 cup cooked quinoa (protein + fiber)
½ avocado (healthy fats)
1 cup shredded purple cabbage (antioxidants)
Marinade: 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp grated ginger
Steps:
1. Marinate tofu slices for 20+ minutes.
2. Pan-fry tofu until crispy.
3. Assemble bowl with quinoa, avocado, cabbage, and tofu. Drizzle leftover marinade as dressing.
Why It Works:
Quinoa + tofu = complete protein for muscle maintenance.
Fibre-rich ingredients keep blood sugar stable, aiding weight loss.
Bonus Pro Tips
Prep Ahead: Batch-marinate tofu and store in the fridge for quick meals.
Spice It Right: Add ginger or cayenne to recipes for metabolism-boosting thermogenesis.
Pair with Greens: Always include a leafy green (e.g., kale, spinach) to maximize calcium absorption.
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