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Curry Tofu Scramble with Avocado

 

Curry Tofu Scramble with Pumpkin Seeds

Course: Breakfast
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 3
Calories: 380 kcal

This tofu scramble is a fantastic low carb vegan way to start the morning, with plenty of nutrients and adequate calories to give you energy for the day ahead. The oil also adds medium chain triglycerides which are great fuel for someone in ketosis to give you an energy boost in the morning.

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Ingredients

  • 1 tbsp coconut oil
  • 2 tbsp olive oil
  • 300 g tofu (extra firm)
  • 1 tsp tumeric
  • 1 tbsp nutritional yeast
  • 1 tbsp curry powder
  • 1/2 cup zucchini (chopped)
  • 1 cup mushrooms
  • 1 tomato (chopped)
  • cilantro (optional)(to garnish)
  • 300 gram avocado

Instructions

  1. The first step is to dry the tofu so it absorbs the flavor. Cut the tofu into 1 inch long strips, lay out the strips on a paper towel, place another paper towel on top and then a chopping board. Place something heavy on top of this such as some books. Leave it to sit for about 15 minutes.

  2. Add the coconut oil to the pan and crumble the tofu into the pan with your hands. Cook for about 5 minutes, stirring frequently. Add the turmeric, nutritional yeast and curry powder and olive oil, mix and cook for a further 5 minutes.

  3. Add the rest of the coconut oil, the zucchini, mushroom and tomato and fry for a further 5 minutes stirring frequently.

  4. Serve with 1 small-medium size avocado (approximately 100g) sliced.

Recipe Notes

This recipe can be stored in the fridge for a few days. 

Nutritional Information:
Calories: 380, Fats: 31g, Protein: 12g, Net Carbs: 7g

Nutrition Facts
Curry Tofu Scramble with Pumpkin Seeds
Amount Per Serving
Calories 380 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat 7g 35%
Sodium 49mg 2%
Potassium 1032mg 29%
Total Carbohydrates 16g 5%
Dietary Fiber 9g 36%
Sugars 4g
Protein 12g 24%
Vitamin A 11%
Vitamin C 24.2%
Calcium 5.8%
Iron 16.7%
* Percent Daily Values are based on a 2000 calorie diet.

Asian Sesame Tofu Salad

Asian Sesame Tofu Salad

Course: Dinner, Lunch, Main Dish, Salad
Cuisine: Japanese
Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 33 minutes
Servings: 3
Calories: 406 kcal

This Asian Sesame Tofu Salad is delicious, flavorsome and seriously keto! The tofu absorbs the flours rice vinegar, sesame and tamari, while the zucchini, cucumber and spinach serve to keep it feeling fresh. The pumpkin seeds also add a nice crunch.

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Ingredients

For the tofu:

  • 400 g tofu (1 packet, extra firm)
  • 4 tbsp olive oil
  • 2 tsp tamari
  • 1 1/2 tsp sesame oil
  • 1 tsp ginger (crushed)
  • 2 tbsp rice vinegar
  • 1/4 cup sesame seeds
  • 1/4 cup pumpkin seeds

For the salad:

  • 4 cups spinach
  • 1 zucchini (sliced into thin strips)
  • 1 cucumber (chopped into semi circles)

Instructions

  1. Mix 3 tbsp olive oil and all of the tamari, sesame oil, ginger and rice vinegar together in a bowl.

  2. Cut the tofu into 1 inch long strips and put into a frying pan on medium high heat. Add 1/2 of the dressing to the pan and coat the tofu. Fry for around 10-15 minutes, carefully mixing the pieces around in oil every few minutes with a spatula until the tofu is golden brown. Add the sesame seeds and 1/4 of the dressing to the pan and fry with the tofu for 2-3 minutes.

  3. Add the zucchini and cucumber to the bowl with the remaining 1/4 of the dressing. Stir carefully for about 5 minutes. Remove from the heat.

  4. Heat a small frying pan at medium, add 1 tbsp of olive oil and the pumpkin seeds. Fry for a few minutes until toasted.

  5. Serve the asian tofu on top of raw spinach leaves, and top with toasted pumpkin seeds.

Recipe Notes

Be careful when stirring the tofu with the oil as you don't want it to break.

Nutritional Information:

Calories: 406, Fats: 33g, Protein: 15g, Net Carbs: 8g


Nutrition Facts
Asian Sesame Tofu Salad
Amount Per Serving
Calories 406 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 4g 20%
Sodium 312mg 13%
Potassium 890mg 25%
Total Carbohydrates 12g 4%
Dietary Fiber 4g 16%
Sugars 5g
Protein 15g 30%
Vitamin A 79.1%
Vitamin C 31.7%
Calcium 22.9%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.

Tofu Spinach Curry (Saag Paneer)

Tofu Spinach Curry (Saag Paneer)

Course: Dinner, Lunch
Cuisine: Indian
Servings: 3
Calories: 419 kcal

A delicious vegan keto take on an Indian classic, this curry is simple, bursting with flavor and full of nutrition.

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Ingredients

For the Tofu

  • 2 tbsp Coconut oil
  • 300 g tofu
  • 1/2 tsp cumin
  • 1/2 tsp garam masala
  • 1/2 tsp cayenne pepper
  • 2 cloves garlic (crushed)

For the Spinach Curry:

  • 400 g frozen spinach (thawed)
  • 1 Tomato
  • 200 ml coconut cream
  • 4 cloves garlic
  • 1 tbsp crushed ginger
  • 1/4 tsp garam masala
  • 1/4 tsp salt
  • a pinch of red pepper flakes

Instructions

  1. Cut the tofu into 1 inch long strips. Lay down a cotton tea towel and place the tofu on top. Folder the tea towel over onto the tofu and press down to drain the moisture. Do this for a minute or two, rolling the tofu over once to get all the sides.

  2. Heat 1 tbsp of coconut oil in a pan on medium high heat and add the tofu. Cook for 10 minutes or until golden brown stirring frequently.

  3. In the mean time Add all of the ingredients for the spinach curry into a blender and puree until smooth.

  4. Add the garlic to the pan with 1 tbsp of coconut oil and fry for 3 minutes. Add the spinach curry.

  5. Cook for a further 5 minutes to let the flavors absorb. Serve immediately. 

Recipe Notes

Nutritional Information:

Calories: 419, Fats: 35g, Protein: 15g, Net Carbs: 10g

Nutrition Facts
Tofu Spinach Curry (Saag Paneer)
Amount Per Serving
Calories 419 Calories from Fat 315
% Daily Value*
Total Fat 35g 54%
Saturated Fat 28g 140%
Sodium 334mg 14%
Potassium 985mg 28%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Sugars 3g
Protein 15g 30%
Vitamin A 322%
Vitamin C 20.2%
Calcium 22.6%
Iron 30.4%
* Percent Daily Values are based on a 2000 calorie diet.