Crispy Baked Tofu

Crispy Baked Tofu

Main Tip: Use firm tofu always. I’ve never had a problem eating firm tofu, but ‘Silken’ (SOFT tofu) can be difficult to digest especially if you are more sensitive to the GOS and Fructan FODMAPS (found in wheat, rye, onions, garlic, legumes and lentils).

Crispy baked tofu goes well with leafy greens and wheat-free noodles, rice or quinoa.

FODMAP FRIENDLY Approved
Click here fore more FODMAP FRIENDLY Recipes.

Ingredients:

  • Firm tofu (even “extra” firm)
  • Seasonings for the tofu marinade:
    • Tamari Soy Sauce (Tamari is gluten free soy sauce, no wheat ingredients)
    • cumin
    • turmeric
    • dried chives
    • dried parsley
    • salt/pepper
  • Coconut oil or Garlic infused olive oil if you enjoy the taste of garlic

Directions:

  1. Cut tofu into desired sizes, preferably equal size squares
  2. Press tofu between napkins or a clean towel to remove excess liquid. The more drier the more crispier once baked.
  3. Brush tofu with Tamari sauce

 4. Place into bowl with desired seasonings

5. If using oil, drizzle a bit onto the baking pan prior to adding the seasoned tofu. You should just slightly oil the pan. Oil is not necessary for baking, but will produce a crispier texture.

6. Bake at 400 degrees F for about 20 minutes. It’s best to flip half way through cooking. If desired crispiness/firmness has not been achieved after 20 minutes, you can bake longer.

Tips:

  • I like to bake these on a pizza stone for added crispiness.
  • Also, I heard that baking in an air fryer will work. I don’t have one yet.
  • I’ve even pan-fried with a bit (only about 1 tsp) of oil too.

ENJOY! Serve over a bed of quinoa, rice, noodles or even a salad.

Crispy Baked Tofu

No Oil Italian Salad Dressing

Hi everyone. I promised that I would post this recipe and I am fulfilling my promise on the same day! (Amazing!) I had to leave home and get a cubicle at the library in order to focus on doing this, but I really feel that it’s so important for me to share the recipe.

 

So, why would anyone want a no oil salad dressing? (FODMAP FRIENDLY version below)

  • Reduce calories – just 1 TBS of oil contains at least 100 calories.
  • Savings – if you use oils in your salads, you want to use the best possible oils so that you get the best nutritional benefit. Never use hydrogenated oils in your salads because they overload your digestive system. Click here for more information about choosing healthy oils. A healthy, cold-pressed oil, such as extra virgin olive oil, cost more than hydrogenated oils.
  • Difficulty digesting fats. Perhaps you don’t produce enough bile, need to give your gall bladder a rest, or had your gall bladder removed.
  • Eliminate IBS Symptoms (Oils can trigger IBS and acid reflux, (FODMAP FRIENDLY version below)
Ingredients:
  • 1/4 cup vinegar (raw apple cider vinegar is my top choice)
  • 1/4 cup lemon juice, freshly squeezed
  • 3/4 cup filtered or spring water
  • 1 large clove garlic
  • 2 – 3 fresh sprigs of parsley
  • 1 tsp raw honey (or other sweetener of your choice)
  • 1/2 tsp mustard powder
  • 1 – 2 TBS color bell peppers (or 1/2 – 1 TBS dried)
  • 1 – 2 TBS chia seeds (this will thicken the dressing)
  • 1 tsp dried herbs (use an Italian blend or mix single herbs of oregano, rosemary, dill, etc)
  • up to 3/4 tsp salt (I wouldn’t use anymore than that)
  • dash to 1/8 tsp pepper
      optional: I would only use the following when using a high-speed blender such as a Vitamix
  • 1/4 of a small apple*, peeled
  • 2 inches of cucumber, peeled
Directions: Blend all the ingredients together in a high-speed blender, such as a Vitamix.  Use as desired.
 

This recipe has been revised to make it more FODMAP Friendly.

Ingredients:

  • 1/4 cup vinegar (raw apple cider vinegar is my top choice)
  • 1/4 cup lemon juice, freshly squeezed
  • 3/4 cup filtered or spring water
  • 2 – 3 fresh sprigs of parsley
  • 2 – 4 drops of Stevia
  • 1/2 tsp mustard powder
  • 1 – 2 TBS color bell peppers (or 1/2 – 1 TBS dried)
  • 1 – 2 TBS chia seeds (this will thicken the dressing)
  • 1 tsp dried herbs (use an Italian blend or mix single herbs of oregano, rosemary, dill, etc)
  • up to 3/4 tsp salt (I wouldn’t use anymore than that)
  • dash to 1/8 tsp pepper

* If you desire a garlic flavor, the best way is to opt for a modified “low-oil” version and add 1 TBS of a garlic infused oil for flavoring. This would still be low-calorie since you won’t be using the entire recipe on one serving of salad.  

Directions: Blend all the ingredients together in a high-speed blender, such as a Vitamix.