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33 SUPER YUM SOY FREE VEGAN KETO RECIPES!


Soy Giving You Some Problems?

Soy, you’ve discovered the culprit that was making you feel sick! Oh dear, for a vegan keto it’s like breaking up with your best friend, isn’t it?

What on Earth is a soy-free vegan keto supposed to EAT? Can it be done? Really? No. The End. Haha, just kidding.

It’s a little challenging; but yes you can do the vegan keto diet soy-free, and believe it or not, you can get sufficient protein too.

You actually may not have to go completely soy-free to eliminate your allergy, but more on that later.

Today’s Blog Mood: Optimistic

​Typically I’m a glass half full kinda girl, and today is no exception. I’m feeling particularly sunny about the future and all the tasterific options we have as crazy vegan keto trailblazers. I love it when people reach out with comments and questions about this journey, and if I can help one person just a little bit I’m vegan cheesin’. I’m confident that we can take back control of our health through beautiful planet loving plant-based superfoods.

Let’s build a better future four the next generation and our world one tasty vegan keto bite at a time. It’s time to put your mouth where the sustainable money is.

Are You Certain You’re Allergic To Soy?

Soy can cause unpleasant reactions for a range of reasons. You may have suffered headaches, nausea, the runs, congestion, and even skin reactions. None of which are any fun. If you suspect your bod has an aversion to soy, we recommend a visit to your GP for intolerance testing.

​But it’s good to note that if a soy allergy didn’t show up and make your life difficult as a child, it’s not likely that you’ve developed an allergy as an adult.

​Unfortunately, soy is one of the eight major allergens that must be labeled on packaged foods. Allergy symptoms can range from mild digestive upset to rare severe Anaphylactic reactions.

So what else could be going on in your gut?

So what’s the deal with GMOs? Genetically modified sounds like a good thing. You would think companies would genetically modify things for taste and health benefits wouldn’t you?

Ok, so let’s break it down.

What’s are GMOs?

So, GMO crops come about by introducing isolated genes from one species – which is usually a jab of virus or bacteria, into the DNA of another. The goal is to effectively infuse a plant with characteristics it doesn’t naturally possess. Rather than adding health benefits or kickass flavor, the reality is genetically modified foods are engineered to give a plant the ability to produce pesticides and/or withstand high doses of chemical herbicides – like Roundup.

“Why oh why!” you may ask.

Well, newsflash most corporations are all about that money. GMOs allow foods to avoid getting nibbled by pesky bugs and equally as important for the bottom line, allows them to last forever and ever on the shelf.

As these soy-loving bugs and insects build up a resistance to pesticides they have had to start spraying ridiculous amounts of chemicals on our food to kill these critters off. Yikes! And in this pesticide arms race against creepy crawlies, we started spraying sooo many pesticides on our food that it started killing the plants.

Enter Genetically Modified foods. Food companies have to do some cray cray stuff to make these plants survive this chemical attack. I could go into more details but we’ll save that for another post. Sounds suss to me.

GMO Soy and Glyphosate (Roundup Pesticide)

94% of the soy grown in the US in 2014 was engineered for glyphosate resistance – the active agent in Roundup.

The World Health Organization recently designated Glyphosate as “probably carcinogenic to humans”. The use of glyphosate is extremely widespread.

Studies Regarding GMO Soy and Health Concerns?

Not a whole lot to be honest. The long term implications of GMOs are still under the microscope. Most of the research that has declared GMOs to be safe has been funded by the companies that sell GMO seeds. Independent studies are needed to delve into the future impact of widespread GMO food production and consumption –  on both the environment and families.

​A group of around 300 brave scientists spoke up in 2013 to reject the claim that there’s a scientific consensus on GMO safety for humans. If they’d like to see more independent third party research – then so would I! Given the unanswered questions and concerns surrounding these types of GMOs and the chemicals associated with them, I’m a big advocate for seeking out non-GMO ingredients whenever possible.

Why take the “probably carcinogenic to humans” risk?

No to GMO Secret Tip

​In the US look for the first number on the product barcode. If it starts with a 9 it’s organic. If a label begins with an 8 its GMO. And if you see the barcode lead with a 4 it’s grown with pesticides.

GMO Soy Hidden In Other Products

Soy lecithin is an emulsifier that’s put in a ton of foods – like most chocolates and is rarely organic. Emulsifiers are used to help blend oil and water contained in products without them separating.

In Australia a packet of soy lecithin must be labeled if it’s GMO; but if the same ingredient is used in a chocolate bar, it will escape labeling if it’s less than 1% of the ingredients. If you can’t handle soy products try sunflower lecithin out.

Restaurant/cafe/takeaway menus also dodge GMO labeling.

GMO Soy Labeling On Products

​Did you know that 87% of soybeans in the US are GMOs? This sucks for keto vegans who use soy-based protein powders. But fear not! You can substitute with other plant-based, soy-free powders, equally high in protein.

​Back in the US, the food industry fought hard and spent millions to avoid labeling GM ingredients. The requirement to label GMO foods is basically voluntary.

Many organic producers are marking their labels “No GMO.” The USDA has proposed new guidelines for labeling GMO ingredients – starting 2020.

The proposed guidelines instruct food makers to label the term bioengineered, rather than “genetically modified” presumably because it sounds prettier and GMO as a term has copped a spray of confusion and mixed messages all over the internet.

Food producers will likely be exempt from labeling if their product contains refined GMO sugars and oils and/or if the presence of these ingredients is below predetermined ‘accepted’ levels.

What Products Contain GMO Soy

​Genetically modified “Roundup Ready” soy stalks the ingredient list of a large number of processed foods. Cereals, peanut butter, vegetable broths, vegan meats, and most bread are all common GMO soy smugglers.

Soy sauce is another seemingly healthy Asian accessory to be wary of. I swap it for coconut aminos or Bragg’s liquid aminos which taste fab. Recently I discovered that you can actually buy organic soy sauce. I haven’t tried any out yet. If you have, message me!

Soy Allergies or Other Possible Culprits

Some people think they may have an allergy to soy, but I question whether or not they’re actually having a reaction to the nasty stuff they put into GMO soy.

If you haven’t been officially diagnosed with a soy allergy or intolerance, it’s an exercise worth doing to eliminate suspect GMO soy from your diet and give the organic bean another chance in its purest form.

If soy is still giving you grief, here are a bunch of tips on how to do the vegan keto diet soy-free.

Vegan Keto Soy-Free Meat Substitutes 

Yummo macadamia soy-free tofu! Yes please, so satiating I’m salivating. Macadamia nuts blitzed and bound with agar agar powder – Voila!

Soy-free tofu!

Recipe Coming soon…

There are some processed soy-free meat substitutes out there; but (forgive me for sounding like a broken record) please check the labels closely for yucky additives.

What is the Difference Between Seitan and Tofu? Is Seitan Healthy?

Seitan is 100% gluten, made by washing wheat flour dough with water to remove all the starch, leaving you with a sticky, elastic lump of gluten. You should be absolutely certain you don’t have a gluten intolerance before putting this bad boy on your plate. Gluten has been shown to be one of the most harmful substances known to the silica of our stomach walls. Watch this and make up your own mind about this one.

Check out our book review

​If you do decide to drive down seitan street, I suggest you do it sparingly.

Soy Protein-Packed Alternatives

Soy Free Protein Powder

Yeah, you’re probably going to struggle to reach your protein levels without soy. There’s nothing wrong with supplementing where needed, and ya gotta love a protein smoothie. We also have a bunch of to-kill-for protein bar recipes for a sweet soy-free snack.

Soy-Free Nut Based Alternatives

Stock up on the nuts and seeds! Avoid carb-heavy peanuts, cashews, and pistachios. Hemp seeds are a secret weapon with zero net carbs to 10g of protein – WINNING! They also contain the perfect ratio of omega 3 to omega 6 fatty acids. They’re delicious in smoothies, they make a great veggie burger, you can make a scrumptious garlic and hemp vegan cheese. They’re awesome for baking too. Can you tell I’m crazy about hemp seeds?

Just because soy didn’t bring you joy, it doesn’t mean you need to bin every bean. Get your paws on mung beans and black-eyed peas. Under the traditional ketogenic diet, it’s recommended to keep black-eyed peas to a minimum; but when you’re doing the soy-free vegan diet, ya gotta rearrange a few rules.

Deep-fried mung bean tofu is a cracking dish and popular street food in Northern Thailand. If you have any of your own soy-free recipes to share please do!

​The Soy Free Conclusion

At the end of the day all we can really do is trust our gut, and if your gut isn’t feeling great something is amiss. I respect and understand wholeheartedly the plight of farmers and the complex Agricultural difficulties they face. I would just like people to have the information…the truth about where their food comes from, so we can all make an informed decision about what hits the plate.

Soy-Free Recipes

Breakfast

EASY VEGAN KETO BISCUITS AND GRAVY

GLUTEN-FREE PEANUT BUTTER KETO PANCAKES WITH ALMOND FLOUR

VEGAN KETO BLUEBERRY CHIA BREAKFAST PUDDING

WILD MIXED BERRIES VEGAN KETO SMOOTHIE

VEGAN KETO GOLDEN TURMERIC MILK LATTE

HOMEMADE VEGAN BULLETPROOF COFFEE FOR WEIGHT LOSS

HEALTHY VEGAN KETO CRANBERRY PANCAKES

Snacks

SPICY VEGAN CAULIFLOWER BUFFALO WINGS WITH YOGURT DIP

EASY VEGAN KETO CHOCOLATE PEANUT BUTTER PROTEIN BALLS

CRISPY VEGAN KETO CAULIFLOWER VEGGIE CHIPS

CHOCOLATE COCONUT SAVIOR VEGAN KETO FAT BOMBS

THE BEST HOMEMADE VEGAN KETO PROTEIN BARS

COCONUT BATTERED VEGAN KETO ONION RINGS

EASY BAKE VEGAN KETO ZUCCHINI BREAD RECIPE

CHOCOLATE COCONUT SAVIOR VEGAN KETO FAT BOMBS

Salads

LOW CARB VEGAN KETO TACO SALAD BOWL

VEGAN KETO ROASTED VEGGIE SALAD


link to STARFRUIT THAI SALAD WITH VEGAN KETO DRESSING

STARFRUIT THAI SALAD WITH VEGAN KETO DRESSING

Dinners

VEGAN KETO CAULIFLOWER CRUST PIZZA WITH CASHEW NUT CHEESE

BEYOND AMAZING VEGAN KETO MUSHROOM BURGER

ROASTED EGGPLANT VEGAN LASAGNA | LOW CARB & DAIRY FREE

MEXICAN KETO VEGAN CHILI WITH LUPINI BEANS

VEGAN KETO FALAFEL BOWL WITH TAHINI SAUCE

WICKED VEGAN KETO BEET BURGER

Desserts

VEGAN KETO FLOURLESS PUMPKIN CINNAMON SPICE MUFFINS

DARK DESIRES CHOCOLATE CHIP VEGAN KETO COOKIES

CACAO BLISS VEGAN HOT CHOCOLATE | KETO FRIENDLY

PEANUT BUTTER VEGAN KETO FUDGE CUPS

VEGAN LOW CARB CARROT CAKE WITH CASHEW COCONUT NUT FROSTING

BEST EVER VEGAN KETO AVOCADO BROWNIES

VEGAN STRAWBERRY KETO DAIRY-FREE CHEESECAKE (CASHEWCAKE)

OHH SOO DECADANT VEGAN KETO CHOCOLATE COFFEE CAKE

Thanks For Reading… SOY FREE VEGAN KETO DIET

If you want to eat up more of our tasty content you can check out other vegan keto blog articles here.

One thought on “33 SUPER YUM SOY FREE VEGAN KETO RECIPES!

  1. Hey, I think you forgot about pumpkin seeds! Dried pumpkin seeds kernels (not whole) are high in fiber and low in carbs (6 grams of net carbs per cup) and high in protein (40 grams per cup!) and it is widely available as well!

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