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Wednesday, October 9, 2024

Crunchy Tofu Bites: A Delicious Way To Eat Tofu

Pasta and tofu cubes in a bowl

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.

  

I use them the way I would use croutons in a salad, add them as a topping to a vegetable type broth, or just eat them as a high protein low calorie snack. They can even be served as an appetizer (use toothpicks) with a peanut sauce dip. These bites travel well and will keep in the fridge for about 3 days. 

Tofu appetizer

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. 

    Types of Tofu:

    When it comes to tofu, there are several varieties to consider, but I use the extra firm variety for this recipe.

  • 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. 
Miso Soup  and tofu cubes
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.

tofu on plate
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

  1.  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

  2. 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.

  3. 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.

  4. 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). 


plant-based bowl of vegetables

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, including any kind of dairy, may contribute to inflammatory responses in the body. Studies have associated inflammation with degenerative diseases. In addition, 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.


Thinking of our Southern neighbors caught in the storm !

a storm Florida photo and picture

Prayers for those in the storm's way!! Praying everyone stays safe. 


15 comments:

  1. We have been eating more tofu of late. We will definitely try this one. We have cut out beef completely, red meat mostly and eat vegetarian a couple of days a week.

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  2. I have some tofu in the fridge now, wondering how to prepare it! Thank you for the tips! As always!

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  3. I don't eat tofu any more..though I grew up eating them daily..

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  4. Interesting recipe.I fancy something crunchy!
    I feel desperately sorry for all those thousands of people who have had to evacuate their homes.

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  5. When it comes to tofu, I always buy firm or extra firm one - there's nothing worse for me like soggy tofu :)
    Yeah, the Atlantic hurricane season has been harsh on the United States this year; hopefully this one is not going as bad as predicted!

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  6. These tofu bites sound so good!

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  7. i don't like tofu...but i think this would be good with chicken!!

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  8. I had plans once upon a time to make my own tofu and just found the soya beans.
    Hope the people you know are safe from the storm.
    Tandy | Lavender and Lime https://tandysinclair.com

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  9. Again, useful information and a lovely recipe. Thank you!
    It has been really sad to read about those storms in the US. Last night, we had our own mini storm (that kept me awake) but they are nothing when compared to the really bad tropical ones.

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  10. I love tofu thank you for the info -Christine cmlk79.blogspot.com

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  11. This sounds a great way to eat Tofu, yummy! Thanks & hugs!

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  12. Each of these dishes looks so yummy! I have never tasted tofu but my understanding is that it has great benefits for us. I just might have to give it a try. The salad stole my heart..looks awesome

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  13. "What to do with tofu" -- love that rhyme! And the pics to go with it are lovely. I was wondering whether or not you were affected by the hurricane and am glad to hear that you weren't. I'm keeping those who were in my thoughts. 💙

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  14. These crunchy tofu bites look amazing! 😋
    They’re super versatile—perfect for snacks, salads, or appetizers.
    Just a heads-up, though: eating too much soy, including tofu, can lead to hypothyroidism in some people. So, enjoy these bites in moderation!

    Sending prayers to everyone in Florida dealing with the storm! Stay safe! 🙏✨

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