This Protein Powerhouse Is Also An Excellent Source Of Omega-3

When we covered the list of foods with more omega-3 than salmon, tofu stood proudly amongst other MVPs like mackerel and chia seeds. Half a cup of tofu contains 3,000 milligrams (or three grams) of ALA, which is the specific omega-3 fatty acid found in plant-based foods. This is in addition to the fact that a serving of tofu packs in a whopping 10 grams of protein, that macronutrient that so many modern consumers are chasing. It's a rare source of plant-based protein that's accessible to vegetarians and vegans — and, yet, there are so many styles of tofu that there's no excuse for omnivores to exclude it from their diets. The omega-3 value is what really gets us interested ... that's a lot of good fatty acids from a non-animal source.

It's true that ALA is not nearly as efficient a form of omega-3 as animal-based EPA or DHA, since ALA has to be converted to other types of fatty acids in the body. However, it is also true that ALA is, by far, the most common source of omega-3 in Western diets. In an ideal situation, consumers would maximize their diet with great sources of EPA and DHA, like fatty seafood (eaten in moderation to minimize the risk of higher mercury levels). However, Western consumers are currently more likely to seek out plant-based foods high in omega-3s, and tofu is close to the top of the heap. In terms of nutritional benefits and dietary versatility, it's hard to beat soybean curd ... and, when treated right, it's so delicious that we can't imagine wanting to!

From breading and frying to crumbling like ground beef, there are tons of ways to make tofu sing in a meal — heck, we covered how to marinate tofu and unlock depths of flavor you couldn't imagine. If you want to serve up a dish that's plentiful in omega-3 fatty acids, it's possible to optimize both flavor and nutrition with judicious use of tofu combined with other omega-3 powerhouses. For example, salmon is a strong source of animal-based EPA and DHA. If you are open to eating meat, you can combine salmon and tofu creatively for a wholesome, nutritious dinner. How about salmon and tofu combined in an Asian-inspired miso and dashi broth for a hot pot you won't forget, or delicious air-fried patties of crumbled salmon and tofu to stretch your meat allowance? With the right seasonings, your patties will be a tastier and much healthier alternative to processed chicken nuggets or fish sticks.

Want to keep things plant-based? Challenge accepted! Chia seeds are another superb source of ALA omega-3 that play very nicely with tofu. For a sweet treat, you can whip up a pudding with silken tofu and chia seeds that showcases chocolatey goodness and eats like an indulgent dessert. Alternatively, on the savory side, crisp up chunks of firm tofu and toss them in a crunchy, nourishing chia seed coating along with your favorite sticky sauce! Tofu is the ultimate in presenting a blank slate for culinary experimentation, and we bet you'll love amping up your omega-3 while creating delicious new plates.