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Tofu is a great all-rounder. It is comparable to a chameleon, it can blend in with anything. Animal comparison aside, kidney friendly baked tofu is a simple recipe perfect for adding protein to any type of meal. It is not meant to be eaten on its own but to be incorporated into any meal to add a protein intake like my vegetarian poke bowl recipes!
Tofu is moderate in phosphorus. – Tofu, like many other sources of protein, is moderate or high in phosphorus. Like all the other important nutrients to look for, it varies widely from brand to brand. But generally the phosphorus will be a little high. When using tofu as the main protein in a meal, make sure that the total addition of phosphorus is not too much according to your kidney diet.
Tofu is low in potassium. – Same as sodium, it seems to vary widely between brands. If you need to watch your potassium intake, always check the nutrition label before putting it in your grocery baskets. For reference, the one I use is around 150 mg per serving.
Tofu is high in proteins. – For me, the role of tofu is to provide vegetable protein in a variety of recipes, so it needs to be high in protein to achieve this goal. I do not recommend consuming cooked tofu on its own for a meal, but combining it with other recipes to provide the protein content necessary for your needs. For reference, one portion of the tofu I use provides 14g of protein.
Adjust your own serving according to your own nutritional needs. I generally aim to have between 15g and 20g of protein per meal in my recipes. But for example, my protein needs are around 25g per meal, or 75g per day. Thus, when preparing one of my recipes, I must adjust the protein content to my needs. But for average healthy sedentary men it is 56g and for average healthy sedentary women it is 46g. So you see that it can vary greatly depending on the condition and physical needs of each individual. Always consult with your team of healthcare professionals to understand what your own needs are.
Tofu is low in sodium. – But be aware that there is a very wide variety of nutritional values for tofu. Even if you are looking for extra firm tofu, two different brands could have totally opposite sodium content for the same weight. The one used in my kitchen is only 5 mg per serving, but the others that I can find in the grocery store are around 100 mg per serving. It is really important to watch the labels when buying tofu.
How to make great kidney friendly baked tofu
Making small cubes makes it easier to prepare well-cooked tofu. If your cubes are too big, your tofu can be raw in the center. That’s okay, tofu can usually be eaten raw, but I don’t find it interesting to eat half-cooked tofu. I recommend that you cut approximately half an inch cubes.
Press the tofu
It’s optional and you can save some considerable efforts and time by skipping this step, but doing it will let you achieve a crispier tofu. But if you want to skip, a least absorb the excess of moisture.
Variations for kidney friendly baked tofu
Here are some suggestions for customizing this recipe :
Blend in spices
Tofu is like blank canvas. It will taste whatever you mix it with. You can add spices along with the cornstarch to add delicious flavors to your tofu. For example, I like to add smoked paprika for a slightly spicy taste.
Do you want something different? Instead of cutting cubes, you can cut French fries. Or any other shape you want, just make sure it’s not too big so you don’t get half-baked tofu.
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Kidney Friendly Baked Tofu
- 350 g extra firm tofu (refrigerated type)
- 1 tbsp olive oil
- 1 tbsp cornstarch
- Cut the tofu into cubes of about 0.5 inch (1-1 / 4 centimeter).
- Press the tofu cubes for at least 15 minutes on a towel between 2 cutting boards to extract as much moisture as possible. Note that you must also put weight on the board on top of cubes (filled bowl, pounds, etc …) (Optional, see notes)
- Preheat the oven to 400 ° F (205 ° C).
- Once the pressing is done, mix the oil and the tofu cubes in a bowl.
- Mix the tofu cubes with the cornstarch and spices if necessary.
- Scatter the cubes on a baking sheet lined with parchment paper and bake for 30 minutes or until the cubes are golden and slightly crisp.
This recipe is for informational purposes only.