Usain Bolt’s nugget obsession and the rise of tofu alternatives

The history of nuggets is quite short—their recipe was created at the end of the 1970s. In the following decade, battered chicken bites appeared on the menu of a famous American fast-food chain and quickly became a global hit. Today, they can be found on the menus of many restaurants and on store shelves as ready-to-heat products.

Children eagerly choose such snacks, but not only by them. One big fan of nuggets is Usain Bolt, the sprinter of all time, 8-time Olympic champion, and world record holder nicknamed "Lightning." Battered pieces of chicken formed the staple diet of the Jamaican star during the Beijing Olympics, where he won three gold medals. As he calculated, in ten days, he ate nearly a thousand nuggets.

However, not everyone wants to follow his example. What should people who avoid meat do? The solution turns out to be tofu nuggets, no less tasty and crunchy than the chicken original.

Soy milk is used to make tofu (it is made by soaking soybeans in water, then grinding and boiling them). After adding the appropriate coagulant, usually calcium chloride, a soft, white cheese with an original, slightly nutty taste is obtained.

Tofu is a product with a long history, dating back at least 2 thousand years. Its recipe probably originated in China, although Koreans also claim precedence in this field. Regardless of its origins, tofu has been one of the most important elements of the diet of Asian inhabitants for centuries, especially in its southeastern regions.

Soy cheese is a true protein bomb, with an amino acid composition very similar to that of beef. However, unlike meat, it does not raise levels of "bad" LDL cholesterol.

Tofu also provides many minerals, especially calcium (ensuring strong bones and teeth, supporting the work of the nervous and heart systems) and magnesium (restoring mental balance and soothing nerves), as well as vitamin E and B vitamins, which, among other things, regulate the work of the nervous system, relieve stress, improve mood, and prevent depressive states.

The soy product is a rich source of phytoestrogens, organic chemical compounds that act similarly to human hormones. These compounds protect against cancer, boost concentration and brain function, and alleviate menopause-related ailments.

However, it should be remembered that tofu is not a product for everyone. People dealing with allergies should be cautious about their consumption (soy protein is as allergenic as milk). Excessive soy intake can also sometimes inhibit the absorption of certain nutrients, particularly minerals, and negatively affect thyroid function.

How can vegan nuggets be as crispy as chicken products? The solution is to pre-process the tofu (you need about half a kilogram). Start by draining the block of soy cheese using a paper towel, then divide it (preferably with your fingers) into 14-16 pieces of similar size. Then, put them in the freezer for at least 4 hours. After this time, transfer the tofu to the fridge and defrost overnight. Once again, drain the excess moisture using paper towels.

Prepare the marinade. First, separately mix the dry ingredients: salt (2 teaspoons), sweet paprika (a teaspoon), garlic and onion powder (a teaspoon each), dried thyme and rosemary (a teaspoon each), and freshly ground pepper (half a teaspoon); and the wet ingredients: soy milk (a cup), Dijon mustard (2 tablespoons), and apple cider vinegar (a tablespoon). Finally, combine the dry and wet ingredients and mix well. Soak the pieces of tofu in the marinade for at least an hour.

Then, coat them thoroughly in wheat flour (three-quarters of a cup) mixed with nutritional yeast (2 tablespoons) and cayenne pepper (a pinch).

These prepared nuggets can be fried to golden on both sides in a pan with fairly hot oil (draining the excess fat on a paper towel at the end). Another method is to place them on a baking sheet covered with baking paper and put them in a preheated oven at 180-200°C (356-392°F), for 20-25 minutes. Halfway through, turn the nuggets to the other side.