Health Benefits of Sprouted Tofu

October 3, 2014

Health Benefits of Sprouted Tofu | Peaceful Dumpling

Learning about healthy animal protein replacements feels like earning a PhD, though it feels like you never actually receive the degree because it is a lifelong process.  I gradually learned the importance and health benefits of eating organic, that do not have unhealthy food additives and fillers/binders.  In this process I also discovered the benefits of eating raw and sprouted foods. When I eat tofu, for instance, I eat Wildwood Extra Firm Sprouted Soybean Tofu because it is organic and sprouted. I eat Sprouting nuts, seeds, beans and grains is one of the easiest ways to give your body nutritionally dense foods in a short amount of time.  Sprouted foods are also good for the digestive system as they increase the quantity of enzymes which aid in digestion.

Many people have concerns about the dangerous claims of eating Soy. In his article “How Soy Can Kill You and Save Your Life,” Dr. Mark Hyman M.D. demystifies the alarmist claims about soy, such as increasing the risk of breast cancer, Alzheimer’s, and interfering with the absorption of minerals and digestion. In the article, Dr. Hyman  notes that a meta-analysis of thousands of studies conducted by Agency for Health Care Research and Quality has concluded that “no evidence of significant benefit or harm based on the quality of evidence that exists today.” Most studies on the harmful effects of soy involve a much higher quantity of soy than most people naturally eat in a day. 

He does, however, recommend that we only eat whole, real soy and avoid processed soy. Processed soy include soy protein isolate and concentrates, genetically engineered soy foods, soy supplements, and soy junk foods, like soy cheese, soy ice cream, soy oil, and soy burgers. And yet, whole, unprocessed soy is one of the best sources of vegan protein with complete essential amino acids. So don’t let the hype scare you–just go for miso, tempeh, tofu, soy milk, and edamame, and enjoy 1-2 servings a day. 

Below is a recipe of one of my favorite stir-fries using wholesome sprouted tofu, which contains more protein, calcium, and iron than regular tofu. I can eat this at any time of the day-breakfast, lunch or dinner.

Spicy Cabbage, Zucchini and Tofu


1 pack of Wildwood Extra Firm Sprouted Tofu (cut into small cubes)

1 Medium head of organic cabbage (cut up like coleslaw)

2 organic zucchini (cut into ¼ quarters)

2-4 tablespoons of organic coconut oil

½ to 1 red, yellow or white onion

2-4 cloves of garlic

Season with curry, turmeric and cayenne powder, to taste

1. In a cast iron skillet, heat the coconut oil over medium heat. Sauté onions and garlic for 3-4 minutes, until onions are translucent. Add in cabbage and zucchini. Cook until the vegetables get soft.

2. Add in tofu and other seasonings. Cook, stirring occasionally, until tofu becomes firm and crisp on the edges. Serve warm, room temperature or cold!

 Also by EnJunaya: 2 Raw Alkalizing Soup Recipes

Fall Detox Tea Recipe

Related: Hemp Tofu Scramble Wrap


Photo: EnJunaya Canton

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EnJunaya has been working as a clean eating and fitness coach since 2007. With a background as psychotherapist, she uses the tools from her training to engage, partner and coach clients on nourishing their bodies through whole plant-based foods and exercise. Find out more about her work on her website and Youtube channel.


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