Tofu "Egg" Salad

Sandwiches. Yum.


Wondering what kinds of sandwiches you can make on a plant-forward diet?


Well, there is always hummus and vegetable, chickpea "no tuna" salad, and this fun one- Tofu "Egg" Salad!


I didn't grow up loving egg salad sandwiches, but I definitely learned to appreciate them and now sometimes still crave them! That's why I am happy to have found out you can make a pretty decent substitute with tofu!


Medium-firm tofu not only very closely mimics the consistency of boiled egg white but is also a healthier source of protein.


Soy has beneficial compounds called isoflavones, which have been labeled anti-inflammatory and can prevent cancer. Yes, they are similar in structure to estrogen, which worries many women and men alike, but it turns out to be a good thing!

Why? When our body binds phytoestrogens (estrogen-like compounds coming from plants), it prevents it from actually binding the real deal (estrogen). Too much estrogen has been linked to a variety of hormone disorders in women and men, so by binding phytoestrogens, we are actually protecting ourselves from the negative effects of estrogen.


Eggs, alternatively, have saturated fat, cholesterol, and a compound called choline which when consumed in excess has been linked to negative consequences in our body. Why's that? Choline can be turned into a compound called TMA by our gut bacteria. When TMA is absorbed and reaches the liver, it can be converted into a pro-inflammatory and oxidative compound called TMAO, which is linked to higher rates of cardiovascular disease.


I still believe there is a place for eggs in a plant-forward diet if eaten rarely, and safely! But overall, it's nice to have some recipes in our repertoire that we know will benefit health and not impact it negatively.


To make tofu egg salad, begin by draining the tofu and patting it dry before roughly chopping it to resemble egg whites.


Then add in the vegan mayo (yes not the healthiest food, but it is spread out here and not a concentrated source of calories per sandwich), the green onions, the mustards, the turmeric, and the black salt or black pepper.


Why black Himalayan salt? It helps give it a more sulfury/eggy flavor. It's a bit hard to come by, and is definitely not essential, but if you are interested and can find some give it a try! It definitely helps it become a more convincing alternative to real egg salad.


Serve it on some whole grain or sprouted bread. Add on some additional toppings like tomato, lettuce, onion, pickles, or spinach.


Serve it with some baked or rice-based chips, with a pickle on the side, and with a tasty iced tea and you are ready to eat on a patio at a deli!

Or, if like me you are into tea parties, serve cut into triangles with an assortment of other veggie sandwiches, vegan scones, and your favorite tea!


Either way, this had a pretty good acceptance among non-vegan friends of mine, and it might just fool yours too!


Here is the recipe!

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Tofu _Egg_ Salad
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