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KETO TOFU CHOCOLATE-PB CHEESECAKE (HEART HEALTHY)

KETO TOFU CHOCOLATE-PB CHEESECAKE

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Keto Tofu Chocolate-PB Cheesecake.  Why?  Because there’s no cheese in it!  It’s made with tofu.  Are you wincing at the thought?  It’s okay.  I did too,  But this cheesecake is just as delicious without the excess saturated fat.  If you like it, you can eat more, knowing it’s healthy.

At first the idea of eating tofu was less than exciting. What is there to get excited about? Tofu is a tasteless, white mass without aromatics. I decided to stick to the plan and see what dishes I could prepare using this mass of tastelessness. I’ve discovered that tofu used to have an unfavorable rap. Many believed that eating tofu could cause some forms of cancer, such as breast cancer. But this perspective has changed. According to author Katherine Zeratsky, R.D., L.D., of the Mayo Clinic’s Healthy Lifestyle website, moderate tofu consumption is healthy.

She states, “It was once thought that soy foods increase breast cancer risk. However, eating a moderate amount of soy foods does not increase the risk of breast cancer — or other types of cancer. Moderate amounts are one to two servings a day of whole-soy foods, such as tofu, soy milk and edamame.”

I have no intention of eating that much tofu every day. But I will now enjoy this ingredient in certain dishes occasionally. (I also eat canned tuna and farm-raised Atlantic salmon occasionally).

According to an article called Tofu Consumption Linked With Decreased Risk of Heart Disease on the Harvard T.H. Chan School of Public Health website, it states.

“Eating tofu and other soy-based foods with high isoflavone levels may lower heart disease risk, according to an updated study from Harvard T.H. Chan School of Public Health. In fact, tofu may lower heart disease risk by 18%.”

WHAT IS THE NUTRITIONAL VALUE OF KETO TOFU CHOCOLATE-PB CHEESECAKE?

The primary ingredient in this Keto Tofu Chocolate-PB Cheesecake is tofu.  Tofu is also known as bean curd, is a popular plant-based protein source that has been a staple in Asian cuisine for centuries. Tofu is made from soybeans and is rich in essential nutrients while being low in calories.

One serving of tofu, which is about 100 grams, contains approximately 70-100 calories, depending on the type of tofu. Tofu is also an excellent source of protein, with an average of 7-10 grams per serving. It is also rich in iron, calcium, and magnesium. In addition to being a good source of essential nutrients, tofu is also low in saturated fat and cholesterol, making it a heart-healthy food choice. Tofu is also a versatile ingredient that can be used in a variety of dishes, from stir-fries to smoothies. Consequently, tofu is a nutritious and delicious food that can be an excellent addition to a healthy and balanced diet.

HOW DOES TOFU COMPARE TO CREAM CHEESE IN NUTRITION?

TOFU CREAM CHEESE

When it comes to nutrition, tofu and cream cheese have some similarities, but also some key differences. Both are sources of protein and fat, but tofu is a plant-based protein while cream cheese is an animal-based protein. In terms of protein, tofu has a higher protein content than cream cheese. A 3.5 ounce serving of tofu typically contains around 8 grams of protein, while the same amount of cream cheese has only about 2.5 grams of protein.

On the other hand, cream cheese is higher in fat than tofu. A 3.5 ounce serving of cream cheese contains around 34 grams of fat, while the same amount of tofu has only around 4 grams of fat. When it comes to other nutrients, tofu is a good source of calcium, iron, and magnesium, while cream cheese s not a significant source of these nutrients.

However, cream cheese is typically higher in vitamin A and vitamin B12 than tofu. Overall, both tofu and cream cheese can be part of a healthy diet, but tofu may be a better choice for those looking for a high-protein, low-fat option, while cream cheese may be a better choice for those looking for a source of vitamin A and vitamin B12.

WHAT ARE THE DIFFERENT TYPES OF TOFU?

TOFU VARIETES

TOFU VARIETES

This Keto Tofu Chocolate-PB Cheesecake uses firm tofu.  But there are different types.  Tofu is a popular ingredient in many cuisines around the world, especially in Asian cuisine. There are several different types of tofu that you can find in the market.

Here are some of the most common types of tofu:

  1. Regular tofu: This is the most common type of tofu, and it has a soft, custard-like texture. It is made by coagulating soy milk and then pressing the curds into blocks.
  2. Firm tofu: This type of tofu has a firmer texture than regular tofu, and it holds its shape better when cooked. It is made in the same way as regular tofu, but it is pressed for a longer period of time to remove more of the water.
  3. Extra-firm tofu: This tofu is even firmer than firm tofu, and it is great for grilling, frying, or stir-frying. It is made by pressing the curds for an even longer period of time.
  4. Silken tofu: This type of tofu has a very soft, silky texture, almost like a custard. It is made by coagulating soy milk with a different method than regular or firm tofu. It is great for use in soups, smoothies, and desserts.
  5. Flavored tofu: Some tofu is flavored with herbs, spices, or other ingredients to add more flavor to the dish. You can find tofu that is smoked, marinated, or seasoned with different spices.

Needless to say, tofu is a versatile ingredient that can be used in a variety of dishes, and the different types of tofu offer different textures and flavors to suit your needs. This Japanese delicacy is an excellent substitute for animal meat, dairy cream, cream cheese, ricotta, mascarpone, cottage cheese, avocado, and more.

WHAT OTHER KETO LOW-CARB DESSERT RECIPES CAN I ENJOY?

KETO FROZEN- YOGURT BERRY PIE

No Bake Raspberry Cheesecake (Healthy Heart)

WHAT ARE THE INGREDIENTS IN THIS KETO TOFU CHOCOLATE-PB CHEESECAKE?

I decided to create a cheesecake using firm tofu and other heart healthy ingredients, such as:

  • peanut butter (One of the main fats in peanut butter is oleic acid. Oleic acid helps maintain good cholesterol, blood sugar, and blood pressure)
  • eggs(1 to 2 per day)
  • avocado (1 per week) can cut the risk of coronary heart disease by 21 per cent
  • unsweetened cocoa (contains polyphenols, antioxidants that improve cholesterol and blood sugar levels and  reduce heart disease risk. Cocoa powder is rich in theobromine, which reduces inflammation and protects you from diseases such as heart disease, cancer, and diabetes).
  • natural sweetener (Stevia is a natural, zero-calorie sweetener that may lower both your blood pressure and blood sugar levels)

WHAT NON-ALC WINE HARMONIZES WITH KETO TOFU CHOCOLATE-PB CHEESECAKE?

While this Keto Tofu Chocolate-PB Cheesecake is not overly sweet, it does have sweetness as its main taste sensation (from the sweetener of course), along with some tanginess from the raspberries if you choose to add this topping. Classically you might serve a dessert wine with this dessert, such as Framboise or Tawny Port.  Yummy but loaded with sugar.  You have a couple of wine options.

Drink whatever non alcoholic wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your non-alc wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to match the sweetness in this dessert.  Add a pinch of monk fruit sweetener to your glass of dry non alcoholic wine.

Choose a bone-dry zero alcohol white wine like Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet.  So they taste great with the added sweetener.  The no alcohol wine’s sweetness will nicely complement the dessert.

ZERO ALCOHOL WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

  • High-speed blender
  • 4-inch or 7-inch springform pan
  • Baking sheet or oven-safe dish
  • Microwave-safe bowl
  • Plastic wrap

HOW DO YOU PREPARE A KETO TOFU CHOCOLATE-PB CHEESECAKE?

Preheat oven to 350F. Prepare the tofu by wrapping the tofu block in a dish towel. Then place a heavy object on top, such as a sheet pan, cast-iron skillet, heavy frying pan, or a combination of those to weigh down the tofu and press out the excess water. Let it sit for 10 minutes. Pat dry the tofu.

Ingredients for Keto Tofu Chocolate-PB Cheesecake

In a high speed blender or in a bowl with hand mixer add all cheesecake ingredients except baking powder. Blend until smooth and creamy. Add baking powder. Blend again. Spray a 4” or 7” spring form pan with avocado oil or non-stick cooking spray.the excess water. Let it sit for 10 minutes. Pat dry the tofu.

 

Batter for Keto Tofu Chocolate-PB Cheesecake

Pour the cake mixture into the pan. Bake for 50 to 60 minutes or until the middle springs back. The amount of cooking time depends on your oven’s heat. Watch closely. Remove the pan from the oven. Let cool.

 

Chocolate for Keto Tofu Chocolate-PB Cheesecake

In a bowl add 1 tablespoon of coconut oil and the chocolate chips. Melt in the microwave , about 1 to 2 minutes. Don’t let chips burn. Stir well. Pour melted chocolate over cake in pan. Set on a plate, covered with plastic wrap, in the refrigerator for 24 hours to set.

 

Keto Tofu Chocolate-PB Cheesecake

Serve chilled with fresh raspberry puree or a drizzle of raspberry sauce or sugar-free caramel sauce.

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KETO TOFU CHOCOLATE-PB CHEESECAKE

KETO LOW-CARB TOFU CHOCOLATE-PB CHEESECAKE


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  • Author: Shari MAC
  • Total Time: 90 Mins
  • Yield: 12 1x
  • Diet: Gluten Free

Description

Keto Low-Carb Tofu Chocolate-PB Cheesecake is a heart healthy treat that will satisfy your sweet tooth without all the carbs.  The recipe uses tofu, avocado, eggs, peanut butter, Swerbe Brown Sugar, caramel extract, baking powder, sugar-free chocolate.


Ingredients

Units Scale
  • 1 package of firm tofu
  • 4 medium-sized avocados
  • 4 eggs
  • 1 cup no sugar added peanut butter
  • 1/4 cup Swerve Brown Sugar or monk fruit sweetener
  • 1 teaspoon caramel extract
  • 1 teaspoon baking powder
  • Chocolate Topping:
  • 1 tablespoo avocado oil
  • 1/2 cup sugar-free or no-sugar-added chocolate chips

Instructions

  • Preheat oven to 350F. Prepare the tofu by wrapping the tofu block in a dish towel.
  • Then place a heavy object on top, such as a sheet pan, cast-iron skillet, heavy frying pan, or a combination of those to weigh down the tofu and press out the excess water.
  • Let it sit for 10 minutes.
  • Pat dry the tofu.
    In a high speed blender add all cheesecake ingredients except baking powder.
  • Blend until smooth and creamy. Add baking powder.
  • Blend again.
  • Spray a 4” or 7” spring form pan with avocado oil or non-stick cooking spray.
  • Pour the cake mixture into the pan. Bake for 50 to 60 minutes or until the middle springs back. The amount of cooking time depends on your oven’s heat. Watch closely.
  • Remove the pan from the oven. Let cool.
    In a bowl add 1 tablespoon of coconut oil and the chocolate chips.
  • Melt in the microwave, about 1 to 2 minutes.
  • Don’t let chips burn. Stir well.
  • Pour melted chocolate over cake in pan.
  • Set on a plate, covered with plastic wrap, in the refrigerator for 24 hours to set.
  • Serve chilled with fresh raspberry puree or a drizzle of sugar-free caramel sauce.

Notes

  • The recipe is based on the Keto version and is approximate only.  One serving has 8.35 grams of net carbs.  The raspberry topping is not included in the nutritional information.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 30 mins
  • Cook Time: 60
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DESSERT

Nutrition

  • Serving Size: 1
  • Calories: 328.7
  • Sugar: 1.26
  • Sodium: 123.6
  • Fat: 28.49
  • Saturated Fat: 5.13
  • Unsaturated Fat: 23.36
  • Trans Fat: 0
  • Carbohydrates: 15.05
  • Fiber: 6.7
  • Protein: 12.68
  • Cholesterol: 70.5

 

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