1 April 2009WHERE DO YOU GET CALCIUM: SOYA PRODUCTS
Many people say they don’t like the taste of milk, or as vegetarians, they don’t care to consume food that has an animal origin. Nevertheless your body still has a need for calcium. Get to know the various products made from the soya bean: soya milk, soya flour and especially tofu. (Persons taking thyroid medication should check first with their doctor before eating soya bean products.)
Tofu. 3.5 0Z (100g) will provide about 500mg of calcium. Discovered in China over 2000 years ago, tofu (sometimes called bean curd or bean cake), is the world’s most popular soya bean food, serving as a key source of good quality calcium for more than a quarter of the population of the globe, in regions where eating dairy products is not customary. Tofu has only been available in Western health-food stores in the last few years, and more recently in supermarkets. It is easily digested and can safely be eaten by small babies; vegetarians accept it, dieters can reduce calories with it, it is low-sodium and completely free of cholesterol. Serve tofu dishes with wholegrain breads, rice or pasta to complement the protein.
What does it taste like? The taste of tofu changes slightly the longer it is stored. Very fresh, it has a subtle delicate flavour that needs to be well seasoned; older tofu picks up flavours from the other ingredients in your recipes.
Tofu is derived from soya milk curds to which a solidifier has been added, usually gypsum (calcium sulphate) or Epsom salts (magnesium sulphate), similar to the way rennet is added to cow’s milk to make cheese. Tofu curds are spooned into moulds to be pressed and cooled. If tofu is not available in the shops in your part of the world, you could produce it yourself if you like gardening, have a space for a patch of soya beans, and the time to devote to tofu making.
Tofu keeps for about a week in its original carton in the refrigerator, but after opening it should be rinsed well, placed in another container, fresh water added and covered. Change the water daily. Tofu can be used to make creamy dips and dressings, as a substitute for all or part of the meat in minced meat recipes, and can substitute for cream cheese, cottage cheese or ricotta. For more information on this calcium-rich food, read The Magic of Tofu by Jane O’Brien (Thorsons).
Soya milk. Derived from cooked soya beans pulped in water and sieved, a V4 pint (150ml) of soya milk has only 8mg of calcium, far below that of cow’s milk, but look for calcium-fortified soya milk, preferably unsweetened. It needs refrigeration like cow’s milk and has about the same shelf-life, so it can turn sour unless handled with care. Soya milk powder is also available in health-food stores and some supermarkets.
Baby formulas may also be based on soya milk, with good amounts of calcium, easily digestible by all ages (but check with your paediatrician before giving soya milk to a premature baby).
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