Chicken & Waffles used to be one of my favorite meals before I became vegan. I definitely felt like I was missing out on one of my favorite meals.. That was until, Aaron and I found this cute vegan restaurant in San Diego called The Modern Vegan and on their menu was a vegan Chickn’ Waffle. I remember it being one of the best meals I’ve had and I needed to recreate it! When I think of comfort food, this is it!

INGREDIENT FACTS & BENEFITS:

Tofu: Tofu is a complete protein containing all 9 essential amino acids. Tofu is a good source of healthy fats and a variety of micronutrients. There are different types of tofu categorized by firmness and water content. The firmer tofu contains less water meaning more calories and nutrients. Silken & soft tofu contain more water meaning fewer calories and nutrients. Tofu is made from soybeans and contains isoflavones, a phytoestrogen similar to estrogen that may provide certain health benefits for women during menopause and the potential for a reduced risk of heart disease. Eating foods that are higher in protein can help lower your appetite.

Flax Meal: Flax meal contains a good amount of protein, fiber and omega-3 fatty acids. Flax meal is considered a rich source of micronutrients. Flax seeds are higher ALA omega-3s. Our body has a hard time converting ALA into EPA and DHA, if you are vegan/vegetarian it’s highly encouraged that you supplement with plant-sourced EPA and DHA. Flax seeds are high in both soluble and insoluble fiber, just one tablespoon contains 3g of fiber! Soluble fiber expands in your stomach slowing digestion and nutrient absorption to help keep you full and lower your calorie intake. Insoluble fiber can help promote bowel health and regularity. Eating foods with a lot of fiber can help keep you full longer.

Rolled oats: Oats are a great source of dietary fiber called beta-glucan and complex carbohydrates to help keep you satiated and regulated. Eating foods that keep you full may help lower your calorie intake and lose weight if that’s your goal. Oats are loaded with important vitamins, minerals and antioxidants.

Unsweetened Applesauce: Unsweetened applesauce is a great substitute for butters & oils in baked goods. Unsweetened applesauce is lower in calories and allows you to enjoy your favorite baked goods while dieting!

Nutritional Yeast: Nooch is a great source of protein, B vitamins and trace minerals. Unfortified nutritional yeast does not contain added micronutrients. Fortified nutritional yeast contains synthetic micronutrients that are added during the manufacturing process. Nooch is a complete protein that contains all 9 essential amino acids! One tablespoon contains 30-180% of the recommended daily intake for B vitamins. If you are a vegan/vegetarian it’s highly encouraged that you supplement with plant-sourced B-12. Trace minerals are involved in metabolism, growth and immunity. Nutritional values vary between brands.

TOFU ‘CHICKN’

1 block Organic High Protein Tofu

2 tbsp Ground Flax Meal

1/4 cup + 2 tbsp Water

1/2 cup Oat Flour

1/2 cup Old Fashion Rolled Oats

2 tbsp Cornstarch

2 tsp Paprika

1 tsp Garlic Powder

1 tsp Onion Powder

1/4 tsp Ground Black Pepper

Dash Cayenne

DIRECTIONS:

Combine water and flax meal in a small bowl and set aside. Combine dry ingredients in a large mixing bowl. Cut tofu into Chickn’ strips or any shape you would like. Submerge tofu in water and flax meal mixture, once soaked dip into oat mixture and fully coat. Place on baking sheet and repeat!

Spray Chickn’ with cooking spray and bake at 400 degrees fahrenheit for 60 minutes flipping halfway.

Per serving: 3 servings

Calories: 344 Carbs: 24g Fat: 15g Protein: 27g

VEGAN BELGIUM WAFFLES

12oz Unsweetened Original Almond Milk

240g Whole Wheat Flour

2 tsp Apple Cider Vinegar (ACV)

1 tbsp Baking Powder

1/2 tsp Sea Salt

1 tbsp Walden Farms Pancake Syrup or Sugar Free Brown Sugar

28g Unsweetened Applesauce

1/2 tsp Vanilla Extract

DIRECTIONS:

Combine almond milk, vanilla extract and ACV in a small mixing bowl and set aside, this will make the vegan buttermilk. In a separate mixing bowl combine remaining ingredients. Add the wet ingredients to the dry ingredients and whisk together. Use a half cup to measure out batter when using a waffle maker!

Per serving: 5 servings

Calories: 189 Carbs: 36g Fat: 2g Protein: 7g

VEGAN MASHED POTATOES

3 Yukon Gold Potatoes

2-3 Garlic Cloves (minced)

28g Unsweetened Applesauce

1 tbsp Black Truffle Oil (optional)

1 tbsp Nutritional Yeast (Nooch)

1/2 tsp Ground Black Pepper

1/2 tsp Sea Salt

DIRECTIONS:

Boil potatoes until desired texture. Drain potatoes and begin the mashing process. Once the potatoes are fully mashed, combine remaining ingredients and whisk together!

Enjoy with any side dish your heart desires! I made Vegan Truffle Butter Mac n’ Cheese!

Per serving: 2 servings

Calories: 186 Carbs: 28g Fat: 7g Protein: 4g