While we were visiting Amelia’s family in Atlanta, Amelia’s 9 year old niece challenged us to make more kid-friendly vegan recipes and this Tofu Fingers recipe one of them.She really liked them, as did the whole family. She’s a VERY picky eater, so anything other than “I hate it” means she loved it. She dipped hers in ketchup, but her grandpa and I preferred BBQ sauce.
If you’re concerned about feeding organic soy to your children, rest assured it’s not only safe, but highly nutritious. Most of the myths about soy were created by the dairy industry when soy milk started eating away at their profits. The unbiased, legitimate science shows soy is actually protective against the very ailments that, ironically, dairy has been shown to cause.
One of the main concerns about soy is the phytoestrogen content that the myths claim can interfere with human hormones. Phytoestrogens are a type of plant estrogen that behaves much differently in the human body compared to mammal estrogen found in cow’s milk, which looks just like human estrogen inside our bodies.
In fact, one study found that soy was protective against early puberty in girls, whereas consumption of meat was strongly associated with early puberty in both girls and boys.
We strongly encourage you to buy only organic soy products, though. The unbiased science is far from settled on the health effects of GMO, but putting that aside, there are plenty of non-health reasons to avoid GMO products. GMO’s encourage monocrops, which are destroying the soil. They are leading to superbugs and superweeds that are resistant to even the strongest pesticides. They lead to more fertilizer and pesticide use, which contaminates water supplies. And they give corporations too much control of our food system. Please consider watching GMO OMG for an overview of the GMO industry.
Back to the recipe at hand… These Tofu Fingers are very tasty dipped in your favorite dipping sauce like ketchup, BBQ sauce, Vegan Ranch Dressing, salsa, Grandpa’s Vegan Dipping Hot Sauce, etc. They make a great afternoon snack or appetizer, or as a side dish with soup and salad.
If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.
Tofu Fingers Votes: 0
Rating: 0
You: Rate this recipe! | Print Recipe | | | |
These Tofu Fingers are very tasty dipped in your favorite dipping sauce like ketchup, BBQ sauce, Vegan Ranch Dressing, salsa, Grandpa's Vegan Dipping Hot Sauce, etc. They make a great afternoon snack or appetizer, or as a side dish with soup and salad.
- CourseAppetizer, Main Dish, Side Dish, Snack
- CuisineAmerican, Kid Friendly, Oil Free, Vegan, Weight Loss
- MealDinner, Lunch
| Servings | Prep Time |
| 4 servings | 20 minutes |
| Servings | Prep Time | | 4 servings | 20 minutes | | |
| | | Tofu Fingers Votes: 0
Rating: 0
You: Rate this recipe! | Print Recipe | | | | These Tofu Fingers are very tasty dipped in your favorite dipping sauce like ketchup, BBQ sauce, Vegan Ranch Dressing, salsa, Grandpa's Vegan Dipping Hot Sauce, etc. They make a great afternoon snack or appetizer, or as a side dish with soup and salad. - CourseAppetizer, Main Dish, Side Dish, Snack
- CuisineAmerican, Kid Friendly, Oil Free, Vegan, Weight Loss
- MealDinner, Lunch
| Servings | Prep Time | | 4 servings | 20 minutes | | Servings | Prep Time | | 4 servings | 20 minutes | | | |
Ingredients
- 1 block extra firm tofu
- 1/4 cup flour all purpose, almond, etc.
- 1/4 cup bread crumbs
- 1/4 cup cornmeal optional
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp chili powder optional
- 1/3 cup unsweetened almond milk
Servings: servings
Instructions
Press tofu for about 10 minutes to remove extra moisture. Slice the block in half lengthwise and then slice each half into strips about 1/4" thick. You should get about 20 strips depending on the size and shape of your tofu block.
Preheat oven to 350 degrees.
Combine all dry ingredients in a shallow dish. Stir well.
Pour milk into a separate shallow dish.
Dip one slice into the milk and then gently roll the slice into the flour/breading mixture. Place strip on a baking sheet lined with parchment paper. Repeat with remaining strips.
Bake for 40-45 minutes or until the tofu is firm and the breading is golden.
Serve with your favorite dipping sauce.
FAQs
Tofu, which originated in China, is made of condensed soy milk that's pressed into solid white blocks in a process similar to cheese making. Nigari, a mineral-rich coagulant that's left over after salt is extracted from seawater, is used to help tofu solidify and keep its form.
Can I use normal tofu instead of silken? ›
Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and are not interchangeable in a recipe.
Does tofu need to be cooked? ›
Tofu can be eaten raw, and so cooking it is completely optional and is mostly done for texture or to bind the sauce to the tofu. You can pan-sear the sides and add it to a colorful stir-fry or deep-fry it and coat it in a savory and sweet sauce.
Do you need to cook silken tofu? ›
Soft and silken tofu are ready to go right out of the package (though, technically, any tofu can be eaten raw). Drain off the excess water, and eat up! Draining/Blotting: For block tofu, I like to slit the package and drain out the packing water.
Is tofu good for your gut? ›
General Gut Health
One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.
Is tofu a dairy or protein? ›
Other soy products such as tofu and tempeh are part of the protein foods group. Based on how they are made, these foods are similar in nutritional content to other protein foods and because of this are generally consumed as a protein source rather than as a vegetable.
What not to mix with tofu? ›
What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.
What is the healthiest way to eat tofu? ›
Healthier - For starters, broiling tofu is a healthier method of cooking than frying, and it requires less oil to create crispier cubes. Easy - It's also really easy to make.
How do you cook tofu for beginners? ›
Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add the oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.
What's the difference between tofu and tempeh? ›
There are a few differences, however. Due to its softer texture, tofu is a better alternative to, say, feta or paneer cheese and it makes a great vegan scrambled egg, too. Tempeh, on the other hand, is firmer, and so works best as a mince or as a bacon alternative.
If it darkens in color, begins to smell, or feels slimy, it should be thrown away. Bottom line: Open packages of tofu are good in the fridge for up to five days, provided you change the water daily.
Is tofu actually healthy for you? ›
Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A. Tofu and other soy foods also are primary source of isoflavones. Those are flavonoids – plant-created chemicals that are associated with a variety of health benefits.
Is tofu healthier than real meat? ›
Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.
Is tofu a meat or protein? ›
Tofu's an especially good choice for people who eat vegan to ensure they meet their recommended daily protein intake. “Unlike animal sources of protein like beef, tofu is cholesterol-free,” says Romito.
What does tofu taste like? ›
Often described as reminiscent of soya beans, or slightly sour or nutty. The fact it's stored in water further dilutes its subtle flavour. Tofu's high water percentage gives it its spongy, absorbent properties, which means it easily absorbs the flavour of sauces it's cooked or served with.
While we were visiting Amelia’s family in Atlanta, Amelia’s 9 year old niece challenged us to make more kid-friendly vegan recipes and this Tofu Fingers recipe one of them.She really liked them, as did the whole family. She’s a VERY picky eater, so anything other than “I hate it” means she loved it. She dipped hers in ketchup, but her grandpa and I preferred BBQ sauce.
