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Top Tofu : The health benefits of Tofu + a Tofu Greek Salad Recipe

Greek saladTofu’s recent rise in popularity is thanks to the fact that it is a complete source of dietary protein, supplying all the essential dietary amino acids. This tasty meat alternative is now mainstream; today you’ll find it easily at most supermarkets and in many various forms, and can be found in the diets of more than just vegetarians. When prepared correctly, it can be a healthy and delicious addition to a variety of dishes from many cultures. Tofu provides nearly half our daily recommended calcium and iron.

Countless studies have shown that a plant based diet decreases your risk of heart disease, cancer and diabetes. Tofu may also combat Osteoperosis, by contributing soy isoflavones to the body, decreasing bone loss and possibly reducing symptoms of menopause.

Power of Protein

Not only is tofu a great source of protein, it contains all eight essential amino acids. Furthermore, it is a great source of calcium, iron, magnesium copper, and vitamin B1, among many other minerals. Including tofu in your diet is a great way to ensure that your dietary needs are taken care of.


Isoflavones are chemical compounds that are found in plant foods. Research has shown that they can prevent premature aging due to their direct and indirect antioxidant effects. Additionally, they bind to oestrogen receptors in humans, including breast cells, which can reduce the risk of breast cancer.

Heart Healthy

Soy protein has been found to lower blood cholesterol levels when substituted for animal protein and provides other cardiovascular benefits.

For those wanting to try tofu, but not sure how to turn that funky looking thing in the fridge into a culinary master piece, here’s a great recipe from Jo Dombernowsky, using tofu.

Try this simple and tasty Greek Salad with Tofu – a great feta cheese alternative.

Greek Salad with Tofu (Serves 4)


250g firm tofu
4 tomatoes, chopped
½ cucumber, cubed
½ red onion, finely chopped
200ml black olives

For the tofu marinade:
120 ml extra virgin olive oil
60 ml apple vinegar
1 tsp oregano
2 tsp sea salt
Freshly ground black pepper


  • Steam or boil the tofu for 15 minutes. Set aside and let it cool down.
  • Cube the tofu.
  • Combine the ingredients for the marinade and whisk together. Afterwards, add the tofu and mix well.
  • Allow the tofu to marinade for at least 2 hours, stirring occasionally.
  • Combine tofu and its marinade, onion, cucumber, tomatoes and olives into a salad bowl
  • Mix and serve.

If you have other tofu recipes that rock, be sure to be in touch and tell us about them on Facebook or Instagram.

About the authors – Jamie Isaac

Jamie IsaacJamie Isaac believes in the power of mindful movement to change the world. Really.

As a surfer, yoga lover and Classical Pilates aficionado, Jamie founded Azulfit to share his passion with those who are ready to take their next conscious step toward vibrant health. Changing the world takes energy, clarity and inspiration, and Jamie makes sure his students have more than they need so they can be a shining example to others of what is possible.

Jamie is a 2nd Generation Master Pilates teacher. At his Fluid Art Pilates studio in California, and through workshops and retreats across the globe, Jamie loves nothing more than supporting and celebrating the transformations of his students… except maybe playing with his awesome kids.