Scrambled eggs or scrambled tofu?
This week I challenged my traditionally more animal-based ways to test out a series of vegan recipes to share with my clients and this was a huge hit in my books!
As a ketogenic- nutritionist I work with clients who have a variety of food sensitivities and preferences and I want to ensure I have great keto options for all, including those who are plant-based!
And YES you can absolutely do plant-based keto. Due to the protein sparing nature of keto, it’s actually a great fit as it requires you to need less protein per daily intake! It’s slightly more limiting in variety, but it’s possible!
It can be challenging to find good recipes that provide what’s needed nutritionally, are satisfying, and fit within ketogenic parameters, but this is a perfect fit!
With nearly 20g of protein this is a great way to bulk up your protein intake without using animal products. Although I don’t prefer soy as a daily recommendation, it can be a great complete protein to balance a plant-based approach to nutrition, while being low-carb, too!
You need:
1 block (14oz) extra firm tofu
2 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon salt
¼ teaspoon paprika
¼ teaspoon turmeric
pepper to taste
Optional: herbs and veggies of choice
Instructions:
1) Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble.
2) Mix together the tofu, nutritional yeast, garlic, onion, salt, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavours sink in.
3) Place a pan on medium heat, add coconut or avocado oil and sauté veggies of choice until tender before adding tofu
4) Sauté tofu until hot, about 8-10 minutes and voila, you’re done!
Add hot sauce, salsa, or sugar-free ketchup and serve with a side of guacamole or avocado for some added healthy fat!
