If you wonder what to do with tofu, you may want to try this quick recipe for simple "tofu bites" which are easy to make, come out crunchy, and are quite tasty.
Why Tofu?
Tofu is a powerhouse of plant-based protein, making it an excellent choice for vegetarians, vegans, or anyone looking to incorporate more plant foods into their diet. Just a 3.5 ounce serving of firm tofu contains about 8 grams of protein, along with essential amino acids that help repair and build tissues. It’s also rich in calcium, magnesium, and iron, making it a nutrient-dense food choice.
- Silken Tofu: Soft and creamy, perfect for smoothies and desserts.
- Soft Tofu: A bit firmer than silken but still delicate, great for soups.
- Firm Tofu: Versatile for stir-fries and grilling.
- Extra Firm Tofu: Dense and sturdy, perfecter baking! Extra firm tofu is ideal for these crunchy bites. Its dense texture holds up well during baking, providing that satisfying crunch we crave.
Types of Tofu:
When it comes to tofu, there are several varieties to consider, but I use the extra firm variety for this recipe.
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| Tastes great added last minute to a cooked vegetable dish |
Non-GMO and Organic Matters
Choosing non-GMO and organic tofu is important for several reasons. Non-GMO soybeans help ensure that you’re consuming a product free from genetically modified organisms, which some people prefer to avoid due to health and environmental concerns.
Organic tofu is made from soybeans that are grown without synthetic pesticides or fertilizers, promoting sustainable agriculture and reducing exposure to harmful chemicals. When you choose non-GMO or organic tofu, you’re not just making a healthier choice for yourself, but also supporting better practices for our planet.
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| Try cutting the tofu into different shapes |
Ingredients
- 1 block of extra firm tofu, drained, patted dry and pressed if desired
- 3 tablespoons of potato starch
- 1/2 cup gluten-free breadcrumbs
- Your favorite seasonings (choose from garlic powder, paprika, smoked paprika, toasted sesame seeds, salt, and pepper work great!)
Instructions
Preheat your oven or air-fryer to 400°F (200°C)
Prep the Tofu: Drain the tofu and press it to remove excess moisture if desired. Pressing out the extra liquid helps achieve maximum crunch, but it will still produce a good result if you don't press your tofu!
Slice the tofu into bite-sized cubes or larger if you choose
Coat the Tofu: In one bowl, add the potato starch. In another bowl, mix the gluten-free breadcrumbs with your chosen seasonings. Add the tofu cubes into the potato starch until well coated, then into the breadcrumb mixture, ensuring an even coating.
Bake:. Place the coated tofu bites on a parchment lined baking sheet with space between each bite. Bake for about 15-20 minutes, flipping halfway through, until golden brown and crispy.
Enjoy: They can be enjoyed warm as a snack, tossed in a salad like croutons, or served with your favorite dipping sauce!
Final Thoughts
Incorporating more plant-based foods into your diet may be a delicious step toward better health, prevention, and healing. Crunchy tofu bites are not only delicious but also an easy way to boost your protein intake. They are gluten-free, vegan, and oil-free. (Be sure to use Gluten-Free, Dairy-Free breadcrumbs).
My Notes:
Plant-Based Eating is Best for Prevention of Disease and Healing
As we explore the benefits of incorporating plant-based foods into our diet, it's essential to recognize their potential for prevention and healing. A diet rich in plant-based foods has been linked to lower risks of chronic diseases such as heart disease, diabetes, and certain cancers. Plant proteins are generally easier for the body to process and come packed with antioxidants, fiber, and essential nutrients that support overall health.
In contrast, animal proteins may contribute to inflammatory responses in the body that studies have associated with degenerative diseases. Studies suggest that excessive consumption of red and processed meats may lead to an increased risk of conditions such as heart disease and certain cancers.
By choosing plant-based options, you’re not only reducing your intake of potentially harmful substances but also promoting a healing environment within your body.
Disclaimer: I am not a medical doctor and I am not trying to diagnose or treat disease. The information on this blog is for educational purposes only. Always consult your medical doctor if you are not feeling well or before making any changes to your diet.
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