Saving the World, One Healthy Food at a Time!

Tofu, Your Kids Will Love!

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Help kids eat better by making good nutrition fun. Try involving your kids in both the shopping and cooking process! Even the smallest tasks, like dictating the shopping list for them to write and categorize, having them add the fruit or vegetable they pick out to the cart or scrubbing the fruit before it’s cut can help.

Kids love to copy their parents, so it’s important to set a good example for them by eating healthy foods regularly. Sit down for family meals rather than eating on the go! Together create a list of a few go-to-meals everyone can agree on. Assign kiddos easy tasks to set them up for success and build up to more involvement in the cooking process. Starting with small steps is less overwhelming and being a parent is tough work – so make it easier on your self! Remember not to set your expectations too high regarding accuracy or neatness in the kitchen. Keep kitchen towels close by and a spray bottle filled with one part vinegar and two parts water for safe and easy clean up as you go! Make sure to always clean the counters before cooking, even if they look clean. See this video for a cost saving eco-friendly way to clean.

Use cooking together to teach kids what constitutes nutritious food and how it helps their bodies. Start with a simple recipe, like this easy tofu dish. Soy has phytochemicals that can protect against cancer. Learn more how soy can be part of a healthy diet! For example, focus on strength and emphasize that healthy food choices like fortified tofu, builds strong bones and the whole grains the tofu is coated in, fuels them with long-lasting energy. This is better than focusing on calories or simply saying it’s good for you! Cooking with the kids has never been so much fun as these easy tofu stars! Using cookie cutters always results in adorable food that children are willing to try.

When tofu is cooked right, it can be delicious, taking on the flavors it’s combined with. It’s a great source of protein and disease fighting phytochemicals. Bonus tip: make extra hoisin sauce and brown rice to use for chicken veggie stir-fry the next night and chop up extra garlic too! It’s so much easier to cook once and eat twice, or even three times as busy parents. See our Tasty Tuesday Kid Video on how to make these tofu nuggets.

Ingredients for Hoisin Sauce

  • 1 tablespoon soy sauce, we used Braggs Gluten free soy sauce
  • ½ teaspoon spicy sesame oil
  • ½ teaspoon hoisin sauce (labeled for barbecue stir fry)
  • 1 teaspoon of honey
  • ¼ teaspoon dried garlic powder
  • ¼ teaspoon fresh garlic, minced

Ingredients

  • 1 pack (16 ounces) of pressed tofu* (pressed tofu has the water drained and is very firm)*
  • 1/2 cup cornmeal
  • 1/2 oat flour
  • 1/8 teaspoon cumin
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon paprika
  • Oil for pan

Directions:

  1. Have the kids choose their favorite cookie cutter shapes.
  2. Together, slice the tofu block horizontally into 1 inch thick rectangles.
  3. Use the cookie cutters to cut out tofu shapes.
  4. Mix all ingredients together for the hoisin sauce. Save 1/3 of hoisin sauce for dipping. Use remaining sauce to marinade the tofu for 10 minutes or up to 1 hour in the fridge.
  5. Preheat oven to 375 degrees F. Lightly coat a baking sheet with oil or use a silicone mat to prevent sticking.
  6. In a large bowl, mix together, cornmeal, oat flour, cumin, garlic, and paprika.
  7. Remove tofu from the liquid, allowing excess liquid to drain, and pat into flour mixture on both sides, then place breaded tofu on a baking sheet. You can also bread the tofu scraps left over from the cookie cutters!
  8. Bake for 8 minutes, flip and bake for 5 more minutes or until golden brown.

*If you’re concerned about genetically modified foods, you can purchase non-GMO or organic tofu.



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About the Author

Melissa is a registered dietitian and certified diabetes educator with a masters in nutrition education. She is founder of SuperKids Nutrition Inc. where she is “saving the world, one healthy food at a time.” Read more about her Super Crew children’s books and her experience as a registered dietitian on the founder’s page. Discover how nutrition can help you live your best health potential through her on-line courses and subscribe to her blog, Melissa’s Healthy Living, for nutrition updates.


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