Press the tofu for at least 30 minutes (overnight if possible) using weights or a TofuXpress. If using weights, wrap the tofu in a clean kitchen towel and place between two cutting boards. Put a heavy frying pan or pile of cookbooks on top. Pressing the tofu removes more water from it, giving it a meatier texture and allowing it to absorb more flavor.

Cut the tofu into 16 sticks, using the short side as your length, and making the pieces as even as possible.

Prick the pieces all over with a fork to help the tofu absorb the marinade.

Put some of the barbecue sauce in the bottom of your marinating dish (something with a tight-fitting lid), add the tofu sticks, then pour the rest of the sauce over. Cover, shake well, and marinate in the refrigerator, overnight if possible.

Preheat the oven to 350F/180C/gas mark 4. Line a cookie sheet with parchment paper.

Mix the dry ingredients together in a shallow bowl, stirring with a fork. Take each piece of tofu and wipe off extra sauce with your fingers. Roll each piece of tofu in the breading, making sure it sticks to each side evenly and isn't too thick.

It should be a nice even coating. Place on the prepared cookie sheet. Spray with cooking spray, and flip over, making sure all the breading is thoroughly coated with spray. (If it's too thick then you need to add more spray.)

Bake for 15 minutes, then flip all the pieces over. Lightly spray any dry patches with more cooking spray. Bake another 18-20 minutes, until the sticks are crispy and golden brown. Serve with barbecue sauce, ranch dressing, or ketchup.

Sauté the onion in the oil over medium heat until golden, about 10 minutes. Add the remaining ingredients and simmer for 10 minutes. Puree in a blender until smooth.