Why tofu is winning over kitchens with nutrition and versatility

Tofu has become a popular choice for plant-based diets, offering both nutritional benefits and versatility in cooking. Julia Hofer, a Swiss journalist and food writer, shares practical tips on preparing tofu through her newsletter, En Guete, while also addressing common questions about its health effects and sustainability.

Tofu is packed with protein, with 100 grams of firm tofu providing around 15 grams—comparable to animal proteins in essential amino acids. It also contains unsaturated fatty acids, which support heart health. Research suggests that isoflavones in tofu may help reduce breast cancer risk, though soy is not recommended for infant nutrition.

For best results in cooking, draining tofu before marinating helps it absorb bold flavours. Freezing and thawing the tofu beforehand can further improve texture and flavour retention. A crispy finish can be achieved by coating it in cornstarch before frying.

Most European tofu production avoids soy linked to deforested rainforests, making it a more sustainable choice. Supermarkets and organic stores now stock a wide range of flavoured tofu products, catering to different tastes. While exact trends in Swiss tofu production over the past decade remain unclear, a 2021 online course highlighted organic tofu-making using Swiss-grown soybeans.

Julia Hofer, who writes for Beobachter on topics like sustainability and health, structures her En Guete newsletter as a mini-course. Each week, she provides plant-based cooking advice, including creative ways to season and prepare tofu.

Tofu's adaptability in recipes, combined with its nutritional profile, makes it a practical choice for many diets. With proper preparation techniques and sustainable sourcing, it continues to gain popularity in kitchens across Switzerland and beyond. Hofer's newsletter offers ongoing guidance for those looking to explore its potential further.