You love KFC but you’ve decided to eat more plants? Let’s talk about KFT – Kentucky (style) air fried tofu. My husband was a big fan of KFC until I switched us to a 100% plant based diet 10 years ago. He was reluctant to try my KFT at first, but now he asks me to make it every week, the man is completely obsessed, especially when it’s drizzled in my hasty sweet and sour pineapple sauce.
You will see that KFT does involve using a lot of ingredients, but that’s how KFC get their delicious crispy flavour packed coating. The only ingredient missing from the original recipe, which would give it extra pizazz is MSG. I don’t cook with it, but it doe’s take it to the next level.
KFT – Airfried tofu ingredients
1 cup extra firm tofu
1 cup all purpose white flour
1 cup unsweetened plant milk
1 tbsp apple cider vinegar
1 tsp vegetable stock powder
1 large pinch ground sea salt
1 tsp sweet paprika
1 tsp sage
1 tsp thyme
1 tbsp mixed herbs
0.5 tsp celery salt
1 Tbsp garlic powder
0.5 tsp black pepper
0.5 tsp dry mustard powder
0.5 tsp white pepper
0.5 Tsp ground ginger
0.5 tsp Chinese 5 spice
Handful of cornflakes
1 cup of pineapple juice
1 tsp cornflour + dash of ACV
0.5 tsp nigella seeds – optional
Method for crispy Tofu
Get your hands on some extra firm tofu. Drain away the water from the tofu and crumble it into bite size pieces. Put the plant milk and 1 tablespoon apple cider vinegar into a bowl and mix. You have just made vegan buttermilk. Mix all the four and all the spices in a separate bowl. Pick up a piece of tofu, let it have a swim in the buttermilk, scoop out and douse in the flour/spice mixture. Do all of them, and get ready to repeat.
Now you’re going to need to smash up the cornflakes and add them to the flour mix. Repeat the dip and roll process, making sure lots of cornflake mix is stuck to your tofu. Place the pieces in the airfryer (I use baking paper to avoid too much mess and washing the air fryer pan) and spray with a little bit of oil.
Cook for 8 minutes on high before turning and cooking for a further 5-7 minutes. The cooking time will depend on your airfryer. The important thing to note is that you don’t need to worry about the tofu being undercooked, like you would chicken.
Sweet and sour sauce.
Your KFT is ready! Now for the sauce. Mix cornflour with the pineapple juice and heat until thickened. Add a dash of apple cider vinegar. Sprinkle in some nigella seeds too if you’re feeling fancy.
This is my list of personal top 10 sources of plant based protein. Things I keep in the store cupboard to ensure I always have a natural and wholesome source of protein with every meal.
Where do I get my protein?
I don’t eat anything from animals, so where do I get my protein? If I had a dollar for every time I was asked this question I’d be a millionaire! I’m going to post more info about plant based macros in the future as many people don’t seem to appreciate how much protein can be found in nuts, beans, seeds, veggies and even fruit. Enough to fuel a gorilla, elephant, rhino… you get the idea.
Plant fibre is incredibly important to our gut microbiome. It’s been removed from processed foods, so it’s vital to eat lots of natural, unprocessed plant matter to keep all the bacteria in the belly happy. I grabbed a few things out of my pantry and will be sharing more nutrition content with you over the coming weeks.
This is where I get my protein and of course, lots of fibre. Have a beautiful day!
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When we give ourselves permission to be ourselves, we can live free from others’ ideas and expectations, and we can choose to navigate our own course in life.
It isn’t always easy to live authentically. Being true to what you know is right, means swimming against the current, in the opposite direction to everyone else. It may mean you’re considered unconventional, opening yourself up to criticism and possibly hate, it can mean taking the harder road.
It may mean missing some opportunities – I have learned to accept this, but in the longer term, it’s likely to open up many more opportunities; opportunities that simply wouldn’t be available to someone who has been seen to be insincere, conflicted, vacillating, or fake.
Living an authentic life is vastly more rewarding than hiding your true self. When you live authentically, you don’t have to worry about what anyone else thinks, what you said, how you acted, or whether you did the right thing. Living authentically means you can trust yourself and your motivations implicitly.
Authenticity brings peace and a quietened mind. If I’d never been lost, I wouldn’t have found my true self.