Usain Bolt's nugget diet and how tofu can offer a tasty twist

The history of nuggets is quite short – their recipe was created at the end of the 1970s. In the next decade, breaded chicken bites appeared on the menu of a famous American fast-food chain and quickly became a global hit. Today, you can find them in many restaurants' offerings and also on store shelves as ready-made products that just need heating up.

Kids eagerly reach for these treats, but not only them. Usain Bolt, the all-time sprinting legend, eight-time Olympic champion, and world record holder known as "Lightning," is a huge fan of nuggets. Breaded chicken pieces were the cornerstone of the Jamaican star's diet during the Beijing Olympics, where he won three gold medals. He calculated that he ate nearly a thousand nuggets over ten days.

Not everyone wants to follow his example, though. What should people who avoid meat do? The solution is tofu nuggets, which are just as tasty and crispy as the chicken original.

Tofu is made from soy milk (which is produced by soaking soybeans in water, then grinding and boiling them). By adding an appropriate coagulant, usually calcium chloride, a soft, white curd with an original, somewhat nutty flavor is obtained.

Tofu has a long history, going back at least 2,000 years. Its recipe probably originated in China, although Koreans also claim to be the first in this field. Regardless of the exact origins, tofu has been one of the key elements in the diet of Asian people for centuries, especially in the southeastern regions.

Soy cheese is a true protein bomb, with an amino acid composition very similar to, for example, beef, although unlike meat, it does not raise the level of "bad" LDL cholesterol.

Tofu also provides many minerals, especially calcium (which ensures strong bones and teeth and supports the nervous system and heart) and magnesium (which restores mental balance and has a calming effect on nerves). It also contains vitamin E and B vitamins, which regulate the nervous system's work, soothe stress, improve mood, and prevent depressive disorders.

This soy product is a rich source of phytoestrogens, organic chemical compounds that act similarly to human hormones. They protect against cancers, enhance concentration and brain function, and ease menopause-related ailments.

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

What should you do to make vegan nuggets as crispy as chicken products? The solution is to pre-process the tofu (you'll need about 1 pound of it). 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, place them in the freezer for at least 4 hours. After this time, transfer the tofu to the refrigerator and thaw it overnight. Again, drain the excess moisture using paper towels.

Prepare the marinade. First, separately mix the dry ingredients: salt (2 teaspoons), sweet paprika (1 teaspoon), garlic and onion powder (1 teaspoon each), dried thyme and rosemary (1 teaspoon each), and freshly ground pepper (half a teaspoon). Then mix the wet ingredients: soy milk (1 cup), Dijon mustard (2 tablespoons), and apple cider vinegar (1 tablespoon). Finally, combine the two mixtures and mix well. Soak the tofu pieces in the marinade for at least an hour.

Then, thoroughly coat them in a mixture of all-purpose flour (3/4 cup), 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 (finally draining the excess fat on a paper towel). Another method is to arrange them on a baking tray lined with parchment paper and place them in an oven preheated to 350-400°F for 20-25 minutes. Halfway through, turn the nuggets to the other side.