Healthy Vegan Butter “Ckn”

This healthy creamy vegan butter “ckn” is everything you want in a comfort meal, made with a balanced nutrition profile and a fraction of calories compared to the traditional version, leaving you without the guilt and feeling good after you eat.

We all love a warm comforting bowl of flavour rich curry, especially as the days get colder and you can feel the incredible mix of thick creamy spiced protein or vegetables soothing your soul. But, many of us know that such delicacies usually come with a large amount of added fat, leading to quite the hefty calorie count. I definitely enjoy treating myself with the real thing every now and then, but when I want to enjoy this same level of comfort without the guilt, this healthy vegan butter “ckn” will always be my go to. Knowing that I’m fueling myself with a balanced meal that doesn’t interfere with my goals, I can eat this every day of the week if I wanted (and yes I have, its that good!)

How to Make Your Curry Healthier

A good curry doesn’t skimp on 2 things: fats and spices. To make your own curry that tastes just like the real thing, we don’t want to eliminate any of these important factors, just make healthier swaps.

To do this, we start frying the onion and garlic using only a tad of oil. Only a small amount of oil is actually needed to help your food avoid sticking to the pan and bring out all these amazing flavours from the wonderful spices. Completely eliminating the oil here would prevent the spices from fully releasing their flavours. Next, we swap regular coconut milk for the light version- keeping the creaminess and flavour, but cutting the calories almost in half. Another trick is to bake your protein source rather than fry it, banking a few extra calories from the oil saved. And lastly, for extra creaminess, we add cashews- this makes a great swap for butter or cream, giving a thick creamy profile while holding so many important nutrients, including fibre.

Swaps:

• Use only a small amount of oil
• Opt for a light coconut milk rather than full fat
• Bake your protein rather than frying
• Choose nuts and seeds instead of butter or cream

Healthy Vegan Butter “Ckn” Ingredients

• Extra firm tofu
• Light coconut milk
• Diced tomatoes (in a can)
• Olive oil
• Garlic
• Onion
• Cashews
• Cumin
• Garam masala
• Curry powder
• Smoked paprika
• Corriander
• Chilli powder
• Salt and pepper

Bonus Vegetables

An easy way to add more vegetables to this meal is either with a side salad, throw them in as chunks, or to be even sneakier, you could blend them in with the sauce.

Cauliflower makes a great hidden vegetable in many sauces, soups or even smoothies! In this recipe, simply steam or boil the cauliflower and blend it up with the cashews and dices tomatoes to add to your sauce. This is a great way to add extra nutrients and get your kidos to eat vegetables without them even knowing! It also adds an extra creaminess to the sauce while still maintaining the same wonderful flavours.

Make it Chunkier

To add extra goodies to your curry, try adding potatoes, carrots or cauliflower.

Simply toss your vegetables with the tofu and spices and bake to absorb more flavour and gain an extra crunch.

Healthy Vegan Butter “Ckn” Recipe

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Healthy Vegan Butter “Ckn”

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Ingredients

• 1/4 cup cashews
• 1 block extra firm tofu
• 1 can light coconut milk ~400ml
• 1 can diced tomatoes ~400ml
• 1 tsp olive oil
• 1 medium onion
• 4 medium cloves garlic
• 2 tsp cumin
• 1 tsp garam masala
• 1 tsp curry powder
• 1/2 tsp paprika
• 1 tsp coriander
• 1 tsp chilli powder
• 1/4 tsp salt
• dash black pepper

Instructions

• Preheat oven to 350 ℉.
• Place the cashews in a small bowl, covering with hot water, set aside to soak.
• If serving with rice, start you rice now. (1 cup rice to 2 cups water)
• In a small bowl, mix together all the dry spices.
• Tear your tofu into bite sized pieces and place in a large bowl. Mix your coconut milk to combine the thick and thin layers into one consistency. Add 1 tbsp coconut milk to the tofu and toss to coat. Sprinkle 1.5 tsp of your spice mix onto the tofu and toss again to coat.
• Lay the tofu on a baking tray in one even layer and bake for 25 minutes, flipping after 15 minutes.
• Dice onion and garlic. In a large frying pan or medium pot (make sure you have a lid for it), heat oil on medium heat and add onion and garlic. Saute until translucent, add spices and fry another minute.
• Add coconut milk and mix well. Place lid on top and bring to a simmer.
• In a blender, add cashews and diced tomatoes, blend until smooth. Add to the pan with coconut milk and bring to a simmer once again. Simmer for 15-20 minutes.
• When the tofu is done, add it to the pan with the gravy (sauce). Mix together and serve.

Nutrition Facts for the Healthy Vegan Butter “Ckn”

Nutrition facts are based on 1 serving (1/4 of the recipe), along with 1/2 cup cooked brown rice.

These nutrition facts may vary based on individual ingredients and quantities used.

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