Black bean tofu scramble breakfast with 27 g protein, 18 g fiber, low-fat, low-sodium

One of the biggest myths associated to any vegetarian or vegan diet is that people will grow frail and weak from lack of protein. You can’t get protein from plants! Gah! This breakfast is a perfect way to show that you can get protein – lots of it – from a delicious, vegan breakfast. This one is extremely healthy too. I made 5 servings even though it’s just me. Tofu scrambles actually freeze and reheat quite nicely. Just remove from freezer and defrost in the refrigerator over night and reheat over medium flame. If tofu scramble is dry on reheating, add a little vegetable broth to prevent burning or sticking to pan. This particular breakfast is great to fuel a busy day, as it is packed with fiber and very filling and will keep you sustained for a bit.

Serve the tofu scramble with a sprouted grain bagel, english muffin, or toast, and fresh fruit juice.

Oh, and this recipe is free of any refined oils too. Score!

Black bean tofu scramble

Serves 5

Ingredients:

  • 1 block extra firm tofu, drained well
  • 15-oz can black beans
  • 2 tomatoes
  • 1 tsp turmeric
  • 2 Tbsp Bragg’s amino acids
  • 5 Tbsp nutritional yeast
  • 5 cups spinach
  • 1 yellow onion
  • 1-2 Tbsp minced garlic, to taste

Method:

  1. Make sure tofu is very well drained and pressed so it crumbles easily without extra liquid.
  2. Add all ingredients except spinach, onion, and garlic to large sauce pan. Combine well.
  3. Allow tofu mixture to cook over medium heat for 4-5 minutes, stirring occassionally. (Depending on pan and how well your tofu is drained, add 1-2 Tbsp of vegetable broth IF NECESSARY to prevent sticking/burning)
  4. Caramelize onions and garlic in preheated skillet. (View steps on caramelizing onions without oil.)
  5. Add onions and garlic to tofu mixture.
  6. Fold in spinach, continuing to stir until spinach is cooked tender.

image

I served this tofu scramble with a sprouted wheat bagel, dry, (specifically the 365 Sprouted Wheat Berry Fiber Bagel) and a fresh juice with apple, pear, orange, celery, and fennel.

Approximate nutrition info per serving (including bagel but not juice):

Calories: 443

Calories from fat: 27

Fat: 10 g

Sodium: 415

Potassium: 420 mg

Carbs: 28 g

Fiber: 18 g

Sugar: 5 g

Protein: 27 g

 

Some numbers I watch:

Fat: <2.5 g/100 calories

Sodium: <1 mg/1 calorie (ex. 2000 calories per day, no more than 2000 mg sodium)

Protein: ~0.36 g/1 pound of body weight (ex. 175 pounds x .36 g = 68.4 g –  increase this if you work out to 0.6 g/#)

Fiber: >25 g per day

Carbs: I honestly don’t watch carbs. Carbs = energy. I just stay aware that if I’m consuming a lot of carb-heavy foods that I should be expending more energy.

Sugar: I don’t watch sugar intake either. I rarely consume processed sugar and instead use sweeteners like maple syrup, raw agave and honey (yes, I know most people consider honey a non-vegan food, but I do consume it.) If I’m eating a lot of foods high in natural sugars, I up my water intake to help flush it through. Otherwise, my skin tends to break out.

A note on fiber: If you currently do not consume enough fiber, make sure to increase gradually, as a sudden increase in fiber can lead to constipation and gas. Make sure to drink plenty of water. Also consider digestive enzymes as you build up to the correct amount of fiber. The benefits of consuming enough fiber include weight, cholesterol, and blood sugar maintenance, as well as regulation of digestion and prevention of constipation. I consume probably 30 grams of fiber a day and am as regular as clockwork. Someone I know recently commented that they only use the bathroom once a week, and this completely blew my mind. How I could be comfortable without daily morning elimination is beyond me. It’s a great feeling when your body is working the way its supposed to! This also prevents toxins from sitting in our intestines which can lead to health problems such as a weakened immune system. Many skin conditions, like eczema and acne, are related to an abundance of toxins as well. Drink plenty of water to help the fiber flush toxins out of your system regularly. Regular – yay!

Advertisements

Spicy maple sweet potato mash with greens

Holy moley! What a way to start a Sunday morning. This meal is certainly going to make for a productive day!

Sweet potatoes are incredible nutritious, especially when compared to a regular potato. More color usually means more phytonutrients, and in this case, that’s totally true. Particularly, sweet potatoes are PACKED with Vitamin A – about 430% of our Daily Value in just 1 cup. Vitamin A acts as an antioxidant, which means it’s going to help boost your immune system and help prevent disease (allowing your body to work as it should.) I find it so interesting that certain foods are in season when their nutritional benefits will help us the most. Sweet potatoes, being in season during the winter, are there to help us from getting sick! And the maple syrup used in this recipe is full of minerals, like zinc and manganese, which also help boost antioxidant levels, leading (again) to a healthier heart and stronger immune system. But make sure to use 100% pure maple syrup with no sugars or other flavors added to get the best nutritional punch.

But sweet potatoes don’t just have to be for Thanksgiving or for dinner…. How about for breakfast?! With a little sweet and spice?? (And of course some leafy greens for added nutrition, color, and scrumptiousness!)

image

Ingredients:

  • 1 large sweet potato
  • 1 yellow onion, chopped
  • 1-2 Tbsp minced garlic
  • 2 cups frozen leafy greens (your choice, fresh would of course work too)
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • Crushed red pepper to taste
  • 1/4 cup pure maple syrup

Method:

1. Bake sweet potato at 400 degrees for 15 minutes to soften. (Can also steam if you prefer, I like to just throw it in the oven and walk away.) Cut into bite size pieces – don’t burn yo’self!

2. Caramelize onions in a hot pan. No need for oil! (See steam fry method in an earlier post.)

3. Add garlic, stir well. Make sure to keep onions and garlic moving so there is no burning.

4. Add diced sweet potato, greens, spices. Stir well. Frozen greens will sweat, allowing for moisture to steam the potatoes to fully tender.

5. When potatoes are tender, drizzle in maple syrup.

6. Using a potato masher, go to town until you get to desired texture.

(Skip the maple syrup and add corn and black beans for a delicious burrito filling!)