Tofu Crunchies

One of our favorite family meals is Tofu Crunchies, you will be so surprised that even my PICKY eater loves them too! These are your vegetarian version of chicken nuggets, they are a little more time consuming then I like for dinner time but so delicious and worth the time and all the little steps!

Before we get into the recipe- we need to talk about what everyone is thinking… isn’t SOY BAD FOR YOU???? Well, yes processed soy isn’t good for you. GMO soy isn’t good for you but whole food, organic and non-GMO Soy is actually GOOD FOR YOU! It’s actually cancer preventative- and I’m going to back up that statement.

Organic whole food, nonGMO Soy contains isoflavones which are well known to be beneficial in reducing cancer risk. (source) They are also low in sodium, cholesterol and calories- a great meat alternative a few nights a week. The most important phytochemical in soy called Genistein is active against breast cancer, Christine Horner explains in her book Waking the Warrior Goddess why this food that Asians have been eating for thousands of years has been misrepresented in American culture and we are missing out!

“Research shows that genistein is extraordinarily effective at reducing the risk of breast cancer. It has shown to stop tumor growth, prevent metastasis,and shut off new blood vessels. Breast cancer is a hormonal disease. That means that a hormone causes the cancer to develop by indicating cells to grow and divide. Phytoestrogen and other weak estrogens decrease your risk of cancer because they slow down cell division. Geneistein acts like a weak estrogen in the body.” page 98

So why all the Soy Controversy that’s going around? Why are we miss-informed about this breast cancer prevention and reversal? Here’s why:

“Soy is composed of hundreds of components all interacting together, Genistein doesn’t act alone. If it’s extracted from whole food soy ingredients and then isolated and consumed without other soy ingredients, it can actually have detrimental effects”

but in contrast:

“organic whole food soy turns on a gene that suppresses tumor growth- and keeps it on” isn’t that exciting? A simple food such as soy is inexpensive and fun to cook with and can also be breast cancer preventative. Who’s ready for my recipe!? (serving size 4)

  • 2 cubes organic tofu
  • 1/2 cup parmesan cheese
  • 1/4 cup gluten free breadcrumbs
  • 1/2 tablespoon Italian seasoning
  • 1 egg white

Preheat oven to 375, press tofu (instructions below) and get 2 shallow bowls for the egg white and parmesan mixture.

I recommend pressing the tofu in a Tofu Press  with a clean dish towel for 15 minutes ( (or make one with a cutting board, clean dish towel and heavy books for approx 3 hours)

By pressing it you want to drain the water out of the tofu and change the texture to something more solid. Then slice it into cubes:

Then dip into the egg white and flip it over, make sure its fully covered and then place it into the parmesan mixture:


Then place each cube onto your baking sheet, bake at 375 for 15 minutes- flip all the cubes over and then bake another 10 minutes until golden brown:

My boys love them dipped in ketchup or BBQ sauce and I usually keep things simple for them and add raw carrots/hummus on the side! For my husband and I -we usually have a salad! Tonight we had a chilled tabouli salad- it was so good!

If you are interested in more ways to prevent breast cancer, I highly recommend Christine Horner’s book, there some parts that are a little New Age and I believe in the healing power of Jesus over any Warrior Goddess inside of us- but her research is phenomenal and she gives 30 ways to live preventative! Enjoy those crunches 🙂



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