As a resident of Japan, where some of the world's longest-living individuals reside, the top food I must have in my kitchen is:

Tofu has been a lifelong staple for me, as it was a constant in my home while growing up in Nara, Japan.

As a baby, my mom typically prepared two dishes for me: a tofu, rice porridge, sweet potato, kabocha (squash), and nori (seaweed) paste mix, and miso soup with rice porridge.

I passed on the culinary tradition to my two kids when they were young. I avoided purchasing ultra-processed baby food and instead chose tofu. This decision saved me time, money, and stress, and it allowed us to bond with our heritage while residing in the U.S.

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In 1994, when we arrived here, tofu was scarce. I would always keep around two dozen packaged versions of tofu in the house. Even now, I always have several packs of tofu in my fridge.

In Japan, tofu is a popular food enjoyed by people of all ages. My in-laws, who are 95 and 88 years old, still reside in Nara and consume tofu, natto, and miso soup daily. They believe that their long life and strong immune system are partly due to this routine.

Here is why tofu is my No. 1 kitchen must-have.

1. It has a multitude of health benefits

In the U.S., the primary coagulant for tofu production is often calcium sulfate, while traditionally, tofu is made from soybeans and nigari, the residual liquid after removing salt from seawater.

Tofu provides all the essential amino acids that meat, poultry, eggs, fish, and dairy do, but without cholesterol because it is a plant-based food.

The food is rich in calcium, iron, vitamins, fiber, and isoflavones, a type of plant estrogen.

Tofu consumption has been linked to a lower risk of heart disease, cancer, and bone loss, according to studies.

2. It's economically and environmentally friendly

Producing one kilogram of beef requires 70.6 kilograms of greenhouse emissions, while producing the same amount of tofu requires only 3.2 kilograms of emissions.

I usually buy 14 ounces of organic tofu for around $2 to $3, which is significantly cheaper than the same amount of poultry or beef at the grocery store.

Swapping out one or two beef burgers for tofu burgers during the week can help you feel better, save money on groceries, and contribute to environmental conservation.

3. It is delicious and versatile

Tofu's mild flavor makes it suitable for any cuisine or dish, and its soft texture allows for easy preparation without a knife and cutting board.

As a nutritionist and cooking instructor, I frequently experiment with new recipes, and tofu makes it effortless.

I prepare tofu in a variety of ways, including pan-frying, using it in soups and salads, nimono (slow-cooked roots and vegetables), dumplings, veggie pancakes, vegan curry, burgers, cabbage rolls, mochi, and ice cream.

I typically enjoy a tofu miso soup with seasonal roots and leafy vegetables, seaweed, ginger, and goji berries. I usually prepare a large pot of it and consume it throughout the week, pairing it with multigrain rice, natto, and nukazuke (pickles).

Hiyayakko is my other perfect, simple meal. It consists of cold tofu, typically the silken or soft variety, topped with nori, sesame seeds, ginger, shiso, scallions, natto, and a small amount of soy sauce. If you prefer it warm, you can microwave it for one to two minutes and then add your toppings.

I frequently consider tofu my closest companion for a healthy lifestyle. I hope you will also include it in your culinary creations.

Michiko Tomioka, a certified nutritionist and longevity expert, is a plant-based diet advocate born and raised in Nara, Japan. She has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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