Farmers’ Market Tofu Scramble

Anytime you can use a healthy, plant-based food in place of an animal-based product, you’re doing yourself, the environment, and animals a favor. Traditional scrambles use eggs, but I’ve replaced them with tofu. In doing so, this dish is healthier, cruelty-free (egg-laying hens are some of the most abused farm animals), and more environmentally-friendly. This recipe makes a big batch, and is great heated up the next day. Enjoy!

Nutrition Highlights:

• Tofu was/is a staple food of the Okinawa, Japan elders who boast one of the longest life expectancies. Made from soybeans, tofu is rich in plant-based protein, calcium, iron, selenium, and omega-3 fat.
• Turmeric is known to have anti-inflammatory, and anti-cancer properties. Black pepper helps boost its absorption.
• Potatoes are rich in potassium, which can help lower blood pressure and stroke risk.
• Spinach is a dark, leafy green vegetable that’s rich in vitamins A, K, and C. It can help lower blood pressure and is good for eye health.
• Mushrooms contain a variety of immune-boosting nutrients. White button mushrooms have been shown to lower estrogen levels in our body by inhibiting aromatase activity.

Farmers' Market Tofu Scramble

 

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Serves: 4-5

Ingredients

• 2 -14oz packages of extra firm tofu
• 2 tbsp turmeric
• 1.5 tbsp nutritional yeast (optional, but recommended)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp chili powder
• ½ tsp black pepper
• 1 small sweet potato, chopped into pea-sized cubes
• 1 medium Yukon gold potato, chopped into dice-sized cubes
• ½ of a red bell pepper, minced
• ½ of a yellow onion, minced
• 2 garlic cloves, minced
• 1 cup of mushrooms, destemmed and chopped (shiitake, white button, or cremini work)
• 1 small yellow zucchini, chopped into dice-sized pieces
• 1 small green zucchini, chopped into dice-sized pieces
• 1 cup of frozen, chopped spinach, slightly thawed (or use 1 bunch of fresh, chopped spinach)

Instructions

1. Rinse the tofu blocks, then wrap them in a dish towel or paper towel and press hard to remove excess liquid. Chop the blocks into 1-inch cubes and place them in a medium-sized mixing bowl. Mash the tofu into scrambled egg-size pieces/crumbles using a potato masher. Add the turmeric, nutritional yeast, garlic powder, onion powder, chili powder, and black pepper. Mix until the tofu is evenly coated with spices. Set aside.
2. In a large skillet, over medium-high heat, add the potatoes, onion, bell pepper, and ¼ cup of water. Sauté for 10 minutes.
3. Add the garlic, zucchini, mushrooms, and spinach. Sauté for another 5 minutes, or until the potatoes are close to their desired tenderness.
4. Add the tofu/spice mixture. Stir well and continue to sauté for an additional 5 minutes, or until all the veggies have cooked properly.
5. Garnish with avocado and hot sauce and serve with whole grain toast and a side of fruit.

Notes

This recipe is best enjoyed after a tough morning workout and while listening to Dead Prez's "Be Healthy" (explicit lyric warning).

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