Tofu, also known as soya bean curd, has also been called a cheese as it is made by grinding cooked soya beans and the resulting ‘milk’ is then curdled with a coagulant.

It is thought that tofu originated in China about 2000 years ago and was introduced into Japan in the 8th century. Tofu is often described as a perfect food as it is high in good quality protein, low in saturated fats, cholesterol free, easy to digest and carries with it a number of health benefits.

Tofu provides 14.4% of the daily value for these especially beneficial fats in just 4 ounces. Research into the health benefits of tofu, like soya in general, has shown that it can reduce the risk of heart disease because it lowers LDL (‘bad’) cholesterol. Tofu is also rich in phytoestrogens and research has shown that women who eat a diet rich in phytoestrogens have less hot flushes and night sweats.

Research has also looked at breast cancer risk in those cultures that eat a lot of soya products. We know that for Western women, 133 per 100,000 will be affected by breast cancer compared to 39 per 100,000 in Asian countries. And a large study in 2006, in the Journal of the National Cancer Institute showed that a diet high in soya was associated with a 14% reduction in risk of breast cancer. Further research showed that both tofu and miso showed clear protective effects.

The texture of tofu varies from soft to firm to extra-firm. Soft tofu has a smooth texture and is more suited for salad dressings, sauces and desserts, while firm and extra-firm tofu are best for baking, stir-frying and grilling. For more recipes on cooking with tofu and soya see my book ‘Healthy Eating Through the Menopause’ available from www.naturalhealthpractice.com.

Serves 4

• 6oz (175g) tofu, diced
• 15mg (1 tbsp) soya sauce or tamari
• 750g (1½ lb) potatoes chopped
• (30ml) 2 tbsp olive oil
• 225g (8oz) chopped leeks
• 1 garlic clove, crushed
• 1 large aubergine, diced
• 175g (6oz) mushrooms, chopped
• 5ml (1 tsp) thyme
• 5ml (1 tsp) oregano
• 1 tbsp wholemeal flour
• 300ml (½ pint) water or vegetable stock
• 1 tbsp sesame seeds

Marinate the tofu by pouring the soya sauce over it and leave to stand for 30 minutes. Bring enough water to the boil to cover the potatoes and cook until soft. Mash them with a little salt and leave to one side. Heat up the oil in a frying pan and add the leeks, garlic and aubergine and cook until tender.

Add the mushrooms, thyme and oregano and cook for a further 2-3 minutes. Sprinkle the flour over the vegetables, stir over the heat and cook for 1-2 minutes. Gradually add the water or stock, bring to the boil and add the tofu and soya sauce. Simmer for 5 minutes.

Pour the vegetable mixture into the bottom of an ovenproof dish, spread the potatoes over the top, sprinkle on the sesame seeds and bake for 30 minutes in a pre-heated oven at 190C, 375F, gas 5.