No added salt.
Need I say more?
Sorry you’re not going to get off that easy! I have a lot more to say about my all-time favorite nutritarian breakfast!
But I get it if you want to skip the science-y stuff–just head to the end of the page for the delicious printable recipe!
What has more protein: 2 scrambled eggs or 8 ounces of tofu scramble?
One (very hearty) serving of these tofu scrambled eggs (which you can see in that pic above) can kick eggs’ protein-content’s ass! By, like, a lot!
A typical large egg has 6 grams of protein. See for yourself:
Guess how much plant-based protein is packed into those glorious tofu eggs up there?
Yup, tofu wins that battle. And a few other important ones too:
It wins in the calcium department: 30% of your recommend daily intake versus 4% for two large eggs. Iron is a win too: tofu eggs score 18% of your recommended intake versus 12% for the two eggs.
In fact, the only areas where eggs do beat out tofu, is in their Vitamin D and B12 content. No big surprise here, they are animal products after all. Vitamin D and B12 are two of the vitamins that Dr. Fuhrman recommends supplementing when you’re on a plant-based diet.
I don’t know about you, but I prefer my Vitamin D and B12 without the bad stuff, namely artery-clogging cholesterol and saturated fat.
I have been known to eat the entire pan of tofu eggs at one sitting, especially if I worked out first in the morning. And extra-especially when they’re jazzed up a bit with yummy add ins like the chopped tomatoes and spinach shown above.
Yup, I’m a girl that likes to grub and that’s why Dr. Fuhrman’s nutritarian plan has worked out perfectly for me!
The beauty of these tofu scrambled eggs is you can literally gorge yourself on them to your heart’s content because there’s nothing bad in them!
Well, unless you think loads of plant-based protein, iron, calcium, vitamins and amino acids are bad.
Try gorging yourself on half a dozen eggs in the morning and tell me how you’d feel–certainly not light, tight and ready to forge through your day!
The secret ingredient to these tofu eggs is nutritional yeast.
I know “yeast” can seem like a scary word, but I promise you it’s not only natural and good-for-you, its damn delicious!
Nutritional yeast is a deactivated yeast that has a rich, nutty, creamy and cheesy flavor. It’s a vegan and nutritarian staple ingredient (and you can use it to make this unbelievably yummy Mac N’ Cheese sauce).
You can find it a Whole Foods, Sprouts or online here:
Nutritional yeast is a great source of Folate (with 48% on your recommended intake in only 2 tablespoons), riboflavin, niacin, B6, and 18 amino acids!
It’s magic cheesy powder!
It’s vegan fairy dust–because you’re going to start sprinkling it on everything!
Let’s do this!
- 1 carton firm tofu (I use Trader Joe's organic, pink-labeled brand; it's 19 ounces)
- 2 cups low-sodium veggie broth
- 1/4 cup nutritional yeast
- 1 tsp. garlic powder
- ground pepper, to taste
- Add 1 cup veggie broth to a large skillet and set to medium-high heat.
- Drain your tofu well, and score into cubes with a sharp knife.
- Add tofu to heated skillet and continue to chop it up using a kitchen spatula.
- Chop it down to your desired consistency and raise heat to high.
- Cook tofu for 10 minutes over high heat. Add more veggie broth as needed and stir well every 2 to 3 minutes.
- Reduce heat to a simmer and add the nutritional yeast, garlic powder and ground pepper to taste.
- Adjust seasonings to your taste, adding more nutritional yeast for a richer, cheesier taste.
- You can add in fresh veggies like tomatoes and spinach after seasoning the tofu scramble. You can also add this mixture to a whole wheat tortilla for a yummy breakfast burrito!
I hope you give this tofu scrambled eggs recipe a try and incorporate it into your healthier lifestyle! Even replacing one breakfast a week can have a positive effect on your health!
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