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Tofu "Chicken Fingers"

"These are way better than McDonald's chicken nuggets" (Hannah, my 7 year old daughter)

Although I am not a vegan, I do like to prepare and serve a variety of plant based meals to my family at dinner time. I am a big believer that we would all benefit from becoming "a little more vegetarian."

Benefits of including more plant based proteins:

  • More dietary fibre.

  • Increased and more variety of prebiotic fibre to help feed and foster a healthy and growing gut microbiome.

  • Easier to digest than animal protein.

  • Can provide a diverse range of amino acids ( when protein complimentary is taken into consideration.

  • Unlike animal protein, plant based foods contain phytonutrients and anti-oxidants essential to balanced health.

Many people are intimidated by plant based cooking, but it can be easy and delicious.

What I love about cooking with plant based proteins, is that you don't need to remember to take it out of the freezer in the morning before work.

One my kids' favourite plant based meals is "chicken fingers", which are actually made with tofu rather than chicken. You could use a variety of dipping sauces, and the tofu lends itself very well for a great finger food, which kids love.


  • 2 Bricks of organic extra firm tofu

  • 1/4 cup of Tamari or coconut aminos ( or soy sauce)

  • 1/2 cup of oat flour ( I just put oats in the blender to make a flour)

  • 1/2 cup of corn meal

  • 1 tsp oregano

  • 1/4 cup of nutritional yeast

  • 1 tsp salt


  1. Remove tofu from package and press for 15-30 mins. ( cover in paper towels and place something heavy overtop, such as a cast iron pan. This will help to remove excess water from tofu).

  2. Preheat oven to 400 degrees F.

  3. Cut tofu into 1/4 inch slices and marinate in Tamari for 30 mins.

  4. While tofu is marinating, combine oat flour, corn meal, oregano, nutritional yeast, and salt.

  5. Coat each piece of marinated tofu in the dry mixture and place on a cookie sheet lined in parchment paper.

  6. Bake for 15 mins on each side, and serve with various dipping sauces.

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