Crispy Coconut Crusted Tofu with a Ginger Garlic Sauce. The Coconut Crusted Tofu is crunchy on the outside-tender on the inside with a sweet Ginger Garlic Sauce that is incredibly flavorful!
What is Tofu?
Tofu is simply condensed soy milk. Tofu is an absolute powerhouse when it comes to nutrition yet it is often under speculation likely because a majority of the soybean crop is considered a genetically modified organism (GMO) and while GMO’s are a controversial issue (and a topic for another blog), When purchasing tofu to opt for organic, and non-genetically modified (Non- GMO) when possible.
3 Nutrition Truths about Tofu
- Looking for a meat alternative? Tofu is a complete protein containing all 9 essential amino acids making it an excellent protein source, calcium, iron, fatty acids, carbohydrates.
- Concerned about Tofu being carcinogenic? Randomized control trials, reveal just the opposite, linking consumption of tofu to reductions in instances of breast, prostate and digestive cancers (1).
- Tofu also contains isoflavones which are compounds found in soy known for their health benefits including reducing inflammation, improving heart health and lowering risk for several cancers (1,2,3).
Coconut Crusted Tofu
If you think cooking tofu is intimidating allow me to put your thoughts at ease. This Coconut Crusted Tofu is excellent for those of you just experimenting with tofu for the first time.
Keeping it simple in the kitchen is always the goal here. Especially when the aim is to create long lasting sustainable cooking habits, which is why I opted to create a quick Garlic Ginger Sauce. Alternatively, marinating the tofu overnight with a reliable combination of coconut aminos, garlic, ginger and a pinch of cayenne, would be fine too, so long as you have planned ahead.
For those of you winging the recipe on the fly- we have you covered, no marinating needed, this Ginger Garlic Sauce is super flavorful sauce meant for drizzling onto the cooked tofu, and it brings the flavor, promise.
Match Made in Heaven…
This Coconut Crusted Tofu with Ginger Garlic Sauce goes perfectly with warm jasmine rice, diced mango and tender roasted baby bok choy.
Coconut Crusted Tofu
Ingredients
- Coconut Crusted Tofu
- 1 (14 oz.) tofu package, extra firm
- ½ cup plain bread crumbs
- ¼ cup coconut flakes, shredded
- 2 tablespoons brown rice flour
- 2 tablespoons + 1 teaspoon tapioca starch
- 3 tablespoons filtered water
- ¼ cup olive oil, extra virgin
- .
- Ginger Garlic Sauce
- ¼ cup coconut aminos
- ½ teaspoon of ginger, ground
- 1 garlic clove, minced
- 1 tablespoon honey
- ½ lime, juice
Instructions
- Press tofu with a clean kitchen cloth to remove excess water, cut tofu into cube size pieces.
- In large bowl mix brown rice flour, tapioca starch & water whisk to combine to form flour/water mixture.
- In separate bowl combine bread crumbs and coconut flakes.
- Batter tofu cubes in flour/water mixture before battering in the breadcrumbs and coconut flakes.*
- Heat olive oil in skillet until hot, then place tofu in skillet allowing each side to brown before removing from pan.
- For Ginger Garlic Sauce: combine all ingredients and whisk until smooth.
- Serve tofu with a drizzle of the ginger garlic sauce. Complete the meal with jasmine rice, and roasted baby bok choy. Enjoy!
Notes
*Repeat battering process 2 x for a thicker breading on tofu.
Resources:
- Hwang YW, Kim SY, Jee SH, Kim YN, Nam CM.Soy food consumption and risk of prostate cancer: a meta-analysis of observational studies. Nutr Cancer. 2009;61(5):598-606.
- Maskarinec G, Takata Y, Franke AA, Williams AE, Murphy SP.A 2-year soy intervention in premenopausal women does not change mammographic densities. J Nutr. 2004 Nov;134(11):3089-94.
- Lu LJ, Anderson KE, Grady JJ, Kohen F, Nagamani M.Decreased ovarian hormones during a soya diet: implications for breast cancer prevention.Cancer Res. 2000 Aug 1;60(15):4112-21.
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