tofu scramble

February 29, 2016 ,

Get ready for your new favourite breakfast: this quick and delicious tofu scramble.  This meal is a perfect way to get some protein in, without any of the cholesterol of a traditional scramble.  Fluffy, light and buttery, this dish will make you see tofu in a whole new light!

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The nutritional yeast and turmeric give the tofu that signature yellow “egg” colour and taste, and add a subtle spice to the tofu.  Turmeric is the powerhouse of the spice world, commonly used in Indian dishes, and I try to make sure it’s in one meal I eat everyday.  When consumed with meals this amazing spice protects our DNA from damage; this protects the body from inflammation and cancer.

Adding a pinch of black pepper onto your scramble boosts the effects of turmeric, as it prevents the liver from breaking it down; allowing the turmeric to exert it beneficial effects for even longer.  Eating turmeric with fat also helps the body to absorb it, this is why a bit of coconut oil is added to this recipe. (and also because it tastes great!)

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You can eat this scramble without the veggies if you prefer it plain, but I like to add them as a way to start my day off with extra nutrients and colour.  I just love how bright and cheery this breakfast looks!

Yields: 2 servings

Ingredients:

  • 1/2 block extra firm tofu (200g)
  • 1 tsp coconut oil
  • 1/4 medium onion, minced (red or white onion)
  • 1 tbsp nutritional yeast*
  • 1/2 tsp turmeric
  • 1/2 tsp dried basil
  • 1/4 tsp smoked paprika
  • 1/4 tsp salt
  • 1/4 cup unsweetened almond milk
  • 1/2 cup halved grape tomatoes (10 tomatoes)
  • 1 cup shredded kale
  • chopped green onion (optional)
  • black pepper to taste

*nutritional yeast can be located in the bulk section of most groceries

Directions:

1. Melt the coconut oil in a pan over medium heat, add minced onion and cook 1-2 minutes until the onion softens.  Pour off the water from the packaged tofu, them using your hands, crumble the tofu into the pan.

2. Cook the tofu 4 minutes as it starts to turn golden, then add the nutritional yeast and spices, stirring well to coat the tofu evenly.  Cook another 4 minutes, until all the excess liquid from the tofu has cooked off.

3. Add the almond milk, tomatoes, and kale.  The almond milk will give the tofu a softer texture, making it less dry.  Cook 1-2 more minutes, until the kale has wilted down, then remove from heat and serve.

4. Garnish with green onion and black pepper.  Serve with some fruit and toast, or any other breakfast goodies you like.

Notes:

Adapted from hotforfoodblog.com, check out the original recipe here: the perfect tofu scramble

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References:

Nutrition facts from: CRON-O-Meter

Greger, Michael M.D. (2014) Boosting the bioavailability of turmeric.  Retrieved from: http://nutritionfacts.org/video

Greger, Michael M.D. (2014) Spicing up DNA protection. Retrieved from: nutritionfacts.org/video