Discover a delicious gluten-free recipe for oven “fried” tofu, perfect for healthy eating. Enjoy a crispy texture without the oil!
Healthy and Delicious Oven-Baked Tofu Alternative
The T. Colin Campbell Center for Nutrition Studies emphasizes the significant role that diet plays in our health and the environment. By focusing on whole food plant-based (WFPB) nutrition, individuals can experience remarkable health benefits. One of the featured recipes from this initiative is the Oven “Fried” Tofu, created by Chef Del Sroufe. This recipe showcases how simple, wholesome ingredients can create delicious and nutritious meals that align with a plant-based lifestyle.
Adopting a diet rich in whole plant-based foods not only contributes to personal health but also promotes sustainability and equity within communities. The center’s mission is to inspire individuals to embrace healthier eating habits that positively affect their well-being and the planet. Through education and advocacy, they provide practical solutions for living a more balanced and health-oriented life.
Deliciously Crunchy: A Guilt-Free Indulgence in Every Bite!
hello it’s Eva holistic health and culinary coach hope you’re doing well today I’ll be showcasing another recipe from the te and Campville Center of nutrition studies and this recipe is from Chef Del Shu we are making the oven.
Fried tofu and I can tell you this tofu is delicious it mimics a lot the fried chicken that my mom used to make when I was small before I changed my diet so if you like garlicky recipe this is the good one thank you the ingredients used for the oven fried tofu will be the following we have some granulated garlic we have some pepper.
Some salt to taste some organic tofu Nono uh it’s very important that you try to buy organic as much as possible because a lot of the store products here in Canada and the US are genetically modified therefore I highly suggest you get an organic Tofu for the recipe does not cost a lot and tastes delicious we’re using some almond meal for those.
Who don’t know what almond meal is the ingredients are only almonds and the difference between almond powder and almond well flour and almond meal is that the almond meal is the um almonds that with their skins but for the almond flour it’s only the white they take out the skin therefore that’s why it’s thinner and this one is more coarse but.
It still has all all the fiber needed and all the vitamins and minerals to make this recipe and it’s really delicious and we’ll be using some nutritional um yeast uh for those that don’t know we use this a lot in the pl lifestyle it gives that cheesy flavor and it’s filled with you know lots of vitamins minerals basically B12 lots of.
B vitamins so I buy the ones with the flakes uh there’s powder form as well uh this one is from Eco ID if you’re looking for a brand I really like this one it’s organic and it gives that cheesy flavor to our recipes are you ready to make that recipe let’s start so before you begin this recipe make sure to put your oven to.
350° uh fir night and to have a cookie sheet with some parchment paper so we can put our tofu inside and let’s start with the tofu I buy organic tofu um extra FM it’s very hard it’s easy to manipulate there’s water on the bottom so before we make this recipe we have to drain the water and press the tofu to take out the.
Water to be sure that it becomes nice and crispy put a piece of paper towel and then I wrap my tofu in a piece of paper towel I wrap it you can also get a tofu press I have one but I just wanted to show you for those that don’t have a tofu press how to do it with paper towel so I just put.
It like this and then you need to put something heavy on top like a casserole or some cans BR your Tofu for about 10 minutes and uh then you’re ready to make the recipe now we’re ready to make our tofu it’s been pressed and there’s no more water as you can see so before we begin any recipe it’s good to make our.
Ingredients like to measure everything and to put them on the on the table uh this is called Mison plast in French so I’m going to cut the tofu uh what I like to do with this recipe is that I like to slice it in half and then make smaller pieces so then slice them so you see I make about these pieces.
Like that they look like chicken nuggets small chicken nuggets but you can do them as big as you want but I like to cut them this size about 2 in I’m not a professional chef um I’ve learned to cook from uh taking classes here and there and uh to be able to make food for my family and to be able to add all those Whole Foods.
In my diet um I really like playing with tofu tofu is uh something that I never thought I would eat in my life but once I learned the benefits of eating soy and uh how it’s good for our body I don’t need a lot of it but I I I like when I make it I like it when it has flavor and what’s cool about tofu is that you can give it any flavor you want because it.
Has no flavor so let’s say you want you can mix it with steak spice you can mix it uh make it Indian style Italian style it’s cool about these recipes is that they don’t have oil so it’s another Plus for our health if you’re looking to lose weight don’t forget that 1 tspoon of oil 1 tbsp of oil is 120 calories so for those that are looking to lose weight.
It’s better if you try to make some recipes with no oil and see how you feel and to see you know how they taste and you’ll see you’ll be surprised because we add herbs and spices the food tastes amazing and uh it has less calories and we’re going to add the ingredients so the almond meal almonds are filled with lots of.
Minerals and filled with Fiers so it’s really good for your body the nutritional yeast has a lot of B vitamins which is good for our mood we have some salt sea salt and some pepper oops and of course the granulated garlic which is dehydrated garlic to give it that garlicky taste.
So as you see there’s no liquids we’re just going to mix it up so we can make it stick so you just place them on your cookie sheet if you want you can cut these bigger I like to make them by size pieces cuz I add them to my salad.
So we’ve placed all the tofu pieces on the cookie sheet and they’re ready the tofu has cooked in the oven 20 minutes on one side and 20 minutes on the other side for a total of 40 minutes at 350 fahan for those who missed this um look how nice it is look how beautiful and it smells amazing guys in my house it smells really really really good so.
Let’s try it it really has that crispy flavor and it it smells really nice and that’s taste it and see if it’s chewy amazing it’s chewy garlicky tastes amazing really tastes like the chicken the Fried Chicken my mom used to make when I was.
Small before I Chang my diet this is really good guys if you’re looking to make more plant-based Foods recipes in your in your week try this out top it on top of the salad put it in a sandwich with a few vegetables even with steamed vegetables parot and with some rice it’ll be an amazing addition to your.
Recipes and it’s good for you it’s healthy so I hope you’re enjoying the U the recipes I’ve been showcasing for the te Colin Campbell Center of nutrition studies this recipe was from Chef D shu and I really enjoyed it and I’m really happy I’m showcasing it um as you know they have courses now for cooking courses for us to learn how to cook.
Therefore they made a new course called the whole food cooking course for beginners so if you want to be able to learn how to cook planb meals for beginners you can click the link below and learn more about this course I am an affiliate for them and I do have a small commission for referring you to the program uh a lot of work is put into.
This to film these series for you and uh the goal is for you to gain more confidence in the kitchen and to show you that plan-based eating is delicious so I hope you’re enjoying this series uh click the like if you enjoyed this video share it with your loved ones and don’t forget to subscribe to my channel for upcoming videos don’t forget.
Stay healthy
