Recently I made a tofu scramble for dinner, and we both enjoyed it very much, having it several times now for dinner. Savory and a spicy kick topped with avocado and salsa, it was super tasty. We just loved the flavors. It’s now one of Nick’s favorite cooked meal at home.
I want to share this healthy recipe for those interested in substituting this for the traditional scrambled eggs. We both agree even non-vegans will enjoy this recipe. The texture of the tofu is like eggs, but of course it doesn’t taste like eggs; however, the tofu has a neutral taste and the bursting flavors of the meal as a whole will satiate like a scramble. With this egg-free and oil-free recipe, you’ll be devoid of cholesterol and unhealthy cooked fats. So, you’ll be happy to know you can enjoy this meal as much as you’d like without consuming products that will build up your arteries.
When I come up with recipes, I like to make it simple and most importantly I choose not to use oils. This ensures that it’s heart healthy and does not leave you with low energy. And as always, I recommend using organic ingredients as much as possible because of pesticides and genetically modified (GMO) products. If you’re interested in learning about the health effects GMO has on your health, check out this informative documentary Genetic Roulette. To learn more about the bad health effects of oils, cooked fats and more, check out Dr. Esselstyn’s work.
Ingredients for two:
400 g firm organic tofu
Always buy organic tofu, otherwise you’ll be eating GMO tofu. All soy products in the USA are GMO. I know there are a lot of misconceptions about soy out there. I think consuming soy products in its whole form and organic is best and having some in your diet is beneficial to your health. The isoflavone compound in soy has antioxidant activity and plays a large role in protection from breast cancer. After all, why do women in Asia, with the highest consumption of soy, have the lowest breast cancer rate than women in Europe and North America? If you’re interested, check out Dr. Michael Greger’s 5 minute video regarding soy intake and breast cancer: http://www.youtube.com/watch?v=ZCFxoUKOJYU
On the other hand, eating a diet rich of modified soy, such as the processed foods containing the soy protein isolate, has been shown to be contrary if you consume a lot of it. But even if you consume a small amount of that per year, it probably wouldn’t do you harm. Consuming high amounts of soy in general per day may not be good either, but the right amount can be beneficial to your health. I believe moderation is key here. So, what is the magic serving amount? In under two minutes, Dr. Greger explains the research on it in this video: http://www.youtube.com/watch?v=osAJOlSFdEo
5 small ripe tomatoes, chopped into chunks
2 cups boiled organic potatoes
Try to use organic potatoes because the fungicides used on potatoes are horrible and detrimental to your health in the long run. Pesticides, herbicides, and fungicides do not rinse off so easily. Again, Dr. Greger’s 4 minute video talks about pesticides and uses the example of how rinsing a conventional apple only takes off 15% of the pesticides. Check out his video if you’re interested in this matter: http://www.youtube.com/watch?v=F4R21kZt0rw
1 red medium pepper, chopped
1 green medium pepper, chopped
1 medium onion, chopped
1 clove garlic, minced
1 tbsp cumin
1 tbsp tamari
1/2 tsp dried basil
1 tsp your choice of hot pepper
salsa, homemade or store-bought
1 avocado, cubed or sliced
1. Boil the potatoes. Drain and set aside when finished.
2. Cook the tomatoes and onions first in a stainless steel pan on low heat, until it softens. I use no oil, only the juice of the tomatoes to help stir things around. And no, it does not stick. The more you cook without oils, you’ll start realizing oil is not a necessity.
3. Add the peppers, cooking until the tomatoes and onions have softened completely.
4. Drain and add the tofu, breaking it into chunks with your fingers. Stir in with mixture.
Garlic is one ingredient you want to include regularly in your diet. Bernando Lapallo, one-hundred-twelve-year-old mostly raw foodist, who eats a mostly plant-based diet, includes garlic in his diet everyday and praises it as one of his top food. He talks about it in his book Age Less, Live More. It’s a good and fast read, and definitely worth checking out. It is through him that I learned to eat garlic mostly raw, cook gently, or add at the end because processing the raw form will cause changes to its herbs’ chemical structure, and you won’t be able to obtain the optimal health benefits from it since garlic is more sensitive to heat than some foods out there. Fresh is always best here. If you don’t know already, here are some health benefits to garlic: It is an antioxidant, helps regulate blood sugar metabolism, stimulate and detoxify the liver, and improve blood circulation and the nervous system. It also appears to prevent your bad cholesterol from sticking to your artery walls.
5. Add the potatoes, cumin, tamari, hot pepper and basil, stirring some more until it all mixes well.
6. Add the minced garlic, stirring to a mix.
7. Plate and top with your desired amount of avocado and salsa. Add more hot pepper for more kick.
Note: This would be delicious as a burrito wrap as well.
P.S. I know some of my readers enjoy learning tidbits about food and health, so I will try to include more of this on my food posts.