Tofu Nuggets

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Health Benefits: Who needs a frozen chicken nugget when you can have these in just about the same amount of time for none of the garbage and all the protein power of plants? This is my "I can't decide what to eat but I need something quick and with protein" so I make tofu nuggets. These are great in salads, on top of any cooked vegetable or bean dish or just on their own. They are incredibly quick and easy, taking just 5 minutes to throw together. They are best in an air fryer, but you could also do them in oven, they just won't be quite as crispy.

They are also a great kid-friendly dish, as they have very chicken nugget-like vibes but unlike processed chicken nuggets, these tofu nuggets work for your health (see below) as opposed to against it. And let them help with mixing, they'll like getting their hands in their to mix up the coating!

• Tofu: Tofu is an excellent source of protein, providing all nine essential amino acids your body needs for muscle repair, growth, and overall bodily function, making it a fantastic meat alternative. It also (if fortified) contains calcium and magnesium, two minerals crucial for building and maintaining strong bones, potentially helping to prevent osteoporosis. Many varieties are also fortified with Vitamin D.

  
  

• Chickpea Flour: Chickpea flour (also known as gram flour or besan) is naturally high in both protein and dietary fiber, contributing to satiety, stable blood sugar levels, and digestive health. It's also a great gluten-free option for those with gluten sensitivities or who are looking to reduce gluten intake. It's packed with folate (especially important for pregnant individuals), iron, magnesium, phosphorus, and manganese and contains antioxidants that help combat free radical damage in the body.

  
  

• Nutritional Yeast: Often fortified, nutritional yeast is an exceptional source of B vitamins, including B12 (which is particularly important for those on plant-based diets, as it's primarily found in animal products). These B vitamins are crucial for energy production, nerve function, and red blood cell formation. Like tofu, it's a complete protein, offering all essential amino acids. It also contributes dietary fiber, aiding in digestion and gut health and beta-glucans, which have been studied for their immune-boosti

  ng properties.

  
  

• Soy Sauce: The fermentation process involved in making soy sauce can contribute to beneficial probiotics, which may support gut health. But while it adds flavor, be mindful of sodium content and opt for low-sodium versions if needed.

  
  

• Olive Oil: Primarily composed of monounsaturated fatty acids (MUFAs), these are known to lower "bad" LDL cholesterol and increase "good" HDL cholesterol, supporting cardiovascular health. Olive oil is also rich in polyphenols and other antioxidants, helping to combat inflammation and protect your cells from oxidative damage.

Ingredients (Makes 4 servings):

• 16 oz firm tofu

• 1/4 cup chickpea flour

• 2 tbsp nutritional yeast

• 1 tbsp olive oil

• 1 tbsp soy sauce

• Water as needed

• Salt & Pepper

• Seasonings as below

Optional Additions:

• Cajun Seasoning (I'm a big fan of "Slap Ya Mama" and add it... well all the time)

• Italian Seasoning for a breaded chicken flavor

• Smoked Paprika for a BBQ/smokey flavor

Instructions:

• Preheat air fryer to 425F (or oven to 450F).

• In a medium bowl, combine the chickpea flour, nutritional yeast, olive oil, soy sauce and seasonings of choice. Add water 1tbsp at a time until you have a thick batter. You want this thicker than pancake batter, more like a muffin-batter.

• Crumble the block of tofu into large irregular shaped "nugget" pieces.

• Toss the tofu into the batter than use your hands to get the coating all over the tofu, you want each piece really well covered.

• Place in the air fryer (or on a parchment lined baking sheet in the oven) and cook for 10 minutes, then toss and cook for ~10 minutes more until the pieces are starting to brown and crispy.

• Eat immediately (but you won't be able to help yourself anyways!)

Nutrition Info (Per Serving): Calories: 225 Protein: 22 grams, Carbs: 8 grams, Fat: 11 grams Fiber: 3 grams