Eat healthy easily with tasty tofu

Tofu is often overlooked as a staple ingredient, even though it is cheap and packed with goodness.

Also known as bean curd, it is an excellent source of protein, calcium and iron; it helps to maintain cardiovascular health and is low in saturated fat and cholesterol.

The versatility of tofu allows it to replace meat and be incorporated in a variety of dishes.

It does not have much flavour and thus soaks up the marinade and seasoning in dishes well.

It is also perfect for a light pre-workout snack and for providing post-workout nutrition.

FairPrice has an affordable and wide selection of tofu that you can stock up on, seeing as it is easy to prepare simple and nutritious meals with it.

For those craving wholesome homemade dishes, FairPrice house brand Silken Tofu (80 cents for 300g, 75 cents for 250g) is the one for you.

Ideal for soup, steamboat or steamed dishes, it is halal and a great source of protein.

Made of non-genetically modified soya beans, it has no preservatives, is low in saturated fat and is naturally cholesterol-free and trans fat-free.

For those with heavier palates, FairPrice house brand Chinese Tofu (80 cents, 300g) is perfect for pan-fried dishes, steamboat and soup.

Halal and with no preservatives, it is trans fat-free and cholesterol-free.

Another delicious option is the house brand Egg Tofu (85 cents, 150g).

Made of non-genetically modified soya beans and trans fat-free, it is the perfect accompaniment for heavier-tasting dishes.

Lastly, the house brand Tau Kwa (95 cents, 2x200g) are soya bean cakes that are a healthier choice - lower in sodium, higher in calcium, trans fat-free, cholesterol-free and a good source of protein and calcium.

The products are available at all FairPrice outlets and online (www.fairprice.com.sg).

RECIPE FOR MILKFISH IN TOMATO TOFU SOUP (SERVES THREE TO FOUR)

Preparation time: 15 minute Cooking time: 40 minutes

INGREDIENTS

• A few pieces of young ginger
• 1 stalk of spring onion
• 200g tofu
• 1 tomato
• 500g to 600g milkfish, cleaned
• 1 tsp corn starch
• Salt (to your preference)
• 1 tbsp cooking oil
• 1 tbsp Chinese cooking wine
• 1.2 litres of water
• ½ tsp sugar
• A pinch of white pepper powder
• 3 pieces of baby corn

PREPARATION

1. Slice the young ginger, and cut the spring onion into sections.

2. Cut the tofu into small cubes.

3. Soak the tomato in hot water for several minutes, peel off the skin and cut into wedges, set aside.

METHOD

1. Chop off the fish head and tail, set aside.

2. Slice off the fish belly and cut it into big pieces.

3. Debone the fish by scraping along the flesh with a spoon.

4. Mince the fish. Marinate it with corn starch and some salt for 10 minutes.

5. Heat a tablespoon of cooking oil in a non-stick wok over medium-high heat until hot. Fry the sliced ginger, fish head and tail and bones until cooked.

6. Add in Chinese cooking wine, water and spring onion. Boil over high heat for 15 minutes.

7. Remove the fish head, tail and bones from the soup.

8. Add in sugar, white pepper powder, salt, tomato wedges, tofu and corn. Close the lid, cook for five minutes over medium-high heat.