As I finished my 2 month keto challenge on February 28th, I decided that it was time to make more plant-based recipes. However, I did not want to do it the same way I did before (i.e. too many carbs). I wanted to take what I learned from the Keto diet, and incorporate it in my favourite vegan dishes. That’s exactly how this Vegan Keto Recipe for Cauliflower & Turmeric Soup came about.
Believe it or not, there is a right and a wrong way to do keto, and I feel like I have finally figured out what works best for me.
Vegan Keto Recipes.
The vegan diet and the Keto diet are both kind of restrictive when it comes to the number of ingredients you can and can’t use to make delicious foods. However, the both seem to have the same goal: Making you feel better.
When I was strictly on a vegan diet, I felt like there was something I was not doing quite right. I was feeling tired and sleepy way more than I did before, I ate a lot more food than I did before, and I replaced my meat craving with a sugar craving. That made things that much worse for me.
During the final 2 weeks of my Keto diet, I increased my Net carb intake (Carbs minus Fibre) to 75g a day and surprisingly enough, I stayed in Ketosis. Not only did I stay in Ketosis, I was full of energy, my cardio improved and I worked a lot more efficiently.
The most surprising thing was, my weight loss accelerated during those last 2 weeks.
In a month and a half I lost just about 4 lbs doing 30g net carbs max and working out 2-3 times a week.
In the last 2 weeks, I lost 7 lbs doing 75g net carbs, sometimes more and working out 2-3 times a week.
Keep in mind that I was still in Ketosis even at 75g net carbs.
My Take away:
When it comes to diet, there is no such thing as one size fits all. We are all different, and depending on our ancestral background and genetic composition, some of us might do well on a highly restrictive keto diet and others might struggle, perhaps doing much better on a paleo diet.
This is precisely why I love experimenting on myself and see how I react to different diets. And precisely why you should never take someone’s advice as gospel.
This Keto Golden Soup was created with two things in mind. As I was doing more cardio, I wanted to get some natural anti-inflammatories in my body to keep me going stronger. To me, nothing works better than Turmeric and Ginger.
I also wanted to keep my fat intake high and my carbs relatively low. Hence the use of cauliflower.
Like many people, I can’t tolerate soup that has no crunch to it (croutons). It’s joyless. So I decided to toast some Tofu in the oven, this way I get both my crunchiness and protein. The theory was fine but the execution far exceeded the Wife and my own expectations. DO IT, PEOPLE.
Win-win.
To keep the fat content high I used olive oil, of course, and topped my soup with the mighty delicious Thai Kitchen Coconut Milk. (Not sponsored, I just love it).
Your favourite dried herbs. I used dill, it works great with it.
Freshly ground black pepper.
Instructions
Preheat your oven to 400 F.
Bring 8 cups of water to a boil in a large pot. Add your cauliflower, carrots and ginger. Cook for about 20 minutes on medium-high heat until your veggies are completely cooked through and are very soft.
While your soup is cooking, cut your block of Tofu into 32 cubes and place in a bowl. Add the rest of the seasoning and mix. Place your Tofu cubes on a parchemin paper covered cookie sheet and bake for 20 minutes or until brown and crispy.
Turn the heat off your soup and let it completely cool down. Using an immersion blender, blend your soup until smooth. Turn the heat back on and add: Salt, Turmeric, Black Pepper and Coconut Milk. Stir and cook for another 5 minutes. Turn the heat off and let it cool down for 5 minutes before serving.
Serve your soup topped with croutons, a drizzle of coconut milk and your favourite dried herbs.
Notes
This nutrition info counts the additional coconut milk added for garnish.
However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle. With the exception of eggs and dairy, keto vegans can enjoy all the foods listed above along with the following “vegan” options: Coconut provides a healthy dose of satiating fat.
Bland cauliflower soup is a result of a lack of seasoning. Here's how to ensure every bowl is packed with flavor. Season twice with salt and pepper: You'll start by seasoning the cauliflower florets with salt and pepper before roasting.
What is the vegan keto diet? The ketogenic diet is low in carbs, high in fat and moderate in protein. Carbs are typically reduced to 20 to 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose ( 1 , 2 ).
Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.
Many people on the keto diet do lose weight in the short run, but they also can lose mean muscle mass, and one study found they were no longer in ketosis six months after starting the diet. For the vegan diet, one study found participants lost about 9 pounds over a year.
But sometimes inflammation can occur even without these threats which causes extreme discomfort. Doctors have found that our diets are a major cause of inflammation and avoiding certain foods can reduce the condition. Both vegan and keto diets can reduce inflammation as long as you avoid certain inflammatory foods.
Research indicates that low-fat vegan or vegetarian diets can lower inflammation and heart disease risk, while ketogenic diets may benefit certain epilepsy types and reduce neuroinflammation. However, the precise effect of diet on human immunity is still unclear.
There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.
Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients.
Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas. Try some of these vegetables to see if they are easier to digest: carrots, spinach, sweet potatoes, zucchini, green beans, celery and squash.
According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis.
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.
On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function.
Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible. The following are examples of foods rich in protein and fat, low in carbs, and free from animal products: tofu.
Often, vegetarian and certainly vegan diets are higher in carbohydrates than those that include more animal protein. However, studies have found that after adopting a vegetarian or vegan diet, glycemic control often improves, and in many cases, patients can decrease or discontinue their diabetes medication.
The keto diet is a low-carbohydrate diet that is generally high in fat. The vegan diet eliminates animal products and tends to be high in fiber and low in fat.
However, carbohydrate quality is very important in building a high quality vegan or vegetarian diet. High quality carbohydrates contain many essential nutrients, including vitamins, minerals, fiber, and antioxidants, which all contribute to your good overall health.
Introduction: My name is Velia Krajcik, I am a handsome, clean, lucky, gleaming, magnificent, proud, glorious person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
