Personally, I love breakfast. I think one of the hardest things for me when I became vegan was figuring out what to eat for breakfast. Being that breakfast is the most important meal of the day, it’s important to fill your body with goodness from the minute you wake up.
Tofu is packed with essential amino acids and protein, and is therefore essentially a perfect food to help jump start your busy day. Peppers are an excellent source of vitamin C, while broccoli is known to decrease ones risk of diabetes, heart disease and obesity. It has also been known to reduce ones risk of colon cancer. Tumeric, another predominant ingredient in tofu scramble is an excellent anti inflammatory, and can even help boost your immune system! This tofu scramble sounds like a pretty perfect breakfast to me. But don’t take my word for it, let’s have a look at the numbers:
Nutrition facts for 1 egg
5 grams total fat
1.6 grams saturated fat
187 mg cholesterol
62 mg sodium
0.6 g carbohydrates
0.6 g sugar
6 g protein
Not bad right? Except keep in mind, the average person eats approximately 2-3 eggs for breakfast plus white toast plus approximately 5 pieces of bacon. According to CalorieKing, when you combine all of those things you’re consuming upwards around 230 calories and 18 g of fat from the bacon, 120 calories from 2 slices of white bread, and 234 calories and 15 g of fat from the eggs for a whopping total of 584 calories and 33 g of saturated fat. Not to mention all of the hormones and added chemicals used to process the bacon and white bread that will do nothing but make you fat. And that’s just breakfast! Let’s take a look at a healthier option:
Nutrition facts for 1 package of tofu:
4.5 g fat
0.5 g saturated fat
0 g cholesterol
10 mg sodium
2 g carbohydrates
0 g sugar
8 g protein
Well? What do you think? Keep in mind, you aren’t usually consuming an entire package of tofu. One package usually serves 4, however if you’re only putting tofu scramble on the plate one package could be split between 2. Therefore, all of the values above are split in 4 or 2. I split my scramble between two people so we consumed a total of 40 calories, 2.25 g of fat and 4 g of protein. Not to mention we consumed NO cholesterol, NO sugar, less sodium, and each pack of tofu contains approximately 15% calcium and 10% iron. Combined with the broccoli, red bell pepper, onion, and some fruit we are consuming 55 calories from the broccoli and 3.7 g protein 0g fat, 133 calories and 1 g of protein from the red bell pepper, 140 calories and 2 g protein from the onion. The 2 Tbsp of extra virgin olive oil equate to 28 g of total fat, however, only 4 g of saturated fat. Add a clementine with 0 g fat, 38 calories, 6.8 g sugar and .6g protein and were at a whopping total of 406 calories and 4 g saturated fat, a fair amount of protein and no added hormones and unwanted chemicals. There are the facts, now you decide which option is better.
All nutrition fact values from calorie king.
Every Christmas Eve my family makes a big deal about making breakfast together so that we can spend some quality time together as we wait for Santa to arrive. This year I took initiative and decided to make everyone some veggie tofu scramble Christmas Eve style. It wasn’t until after the meal that I told them it was actually tofu that they were eating, and they couldn’t believe it. (Being vegan, I faked eating a bowl of cereal while the others thought they were eating eggs). Sometimes you gotta do what you gotta do. I’ll stop at nothing to try and make my family the healthiest they can be, even if it means being a little sneaky sometimes.
1 package of extra firm tofu
1/2 head of broccoli chopped
1 red bell pepper diced
1/2 large onion sliced
2 Tbsp salt
1 Tbsp black pepper
2 1/2 Tbsp Tumeric
1 tsp paprika
2 tsp garlic powder
2 Tbsp spy sauce
2 Tbsp extra virgin olive oil
Drain tofu and cut into 6 even cubes.
Take paper towel and squeeze each cube of tofu until all moisture is removed. (Tofu will no longer be drippy when rid of moisture) this may require several paper towels, but I find that it is the easiest way to rid tofu of moisture.
Crumble moisture free tofu onto a plate and set aside.
In a medium sized sautée pan add oil and turn on medium heat. Add onions. Add 1 Tbsp salt, black pepper and paprika. Allow onions to caramelize for approximately 5 minutes.
And broccoli and bell peppers. Stir occasionally. Cook until soft.
Add tofu. Stir mixture. Add the rest of the seasonings, but not soy sauce yet! Mix throughly so tumeric can coat all of tofu. Cook for about 3 minuets and add soy sauce. You should taste your scramble at this point and if you feel the need to add anymore salt do so now. Cook for another 2 minuets, or until scramble is warmed throughout. Serve with multigrain toast and your favorite fruit. Enjoy! Happy holidays!