Hearty Tofu Scramble
WAIT….Don’t scroll past this just because it says “TOFU!” This is a really tasty recipe you don’t want to miss!
I recently spent a week hanging out in MN with my mom. It’s always good to return to that house way out on the country dirt road where I grew up. In the kitchen that fit all 10 of us (plus the usual strays) there was a drawer full of recipes that my mom has saved. I decided to take a trip through that drawer, down memory lane. Most of the recipes I recognized as recurring favs at our family dinner table, but not this one. I was relatively certain that my mom never served us tofu (did it even exist back then?) I asked her just to be sure.
No, she never served us tofu. She had no idea where the recipe came from, how it ended up in “the drawer” or why she would have saved it. So mysteriously, there it was in the drawer and now, it definitely is a part of our Elevate repertoire of recipes!
This was scandalously simple to make. I did the little bit of chopping and sautéing in the morning before work. At dinner time all I had to do was mix up the tofu/mustard combo, add it to the previously sautéed vegetables, reheat it all and voila!! - Dinner.
It makes 4 generous servings, and delivers a powerful supply of potassium, protein, iron and calcium with each cup serving.
(See * and ** following the recipe for nutritional information on tofu and nutritional yeast.)
It has the consistency of scrambled eggs, and can be served on a bed of greens to increase it’s nutritional value.
Prep time – 10 minutes active, 30 minutes total (Prep in the morning, re-heat and mix the tofu in just before serving.)
· 2 TBLSP olive oil
· 1 cup diced red onion
· 1 cup sliced mushrooms
· ½ bunch kale, shredded
· 1 cup diced red peppers
· 2-3 cloves garlic, chopped
· 1 lb extra firm tofu*
· 1 TBLSP Dijon mustard
· 3 TBLSP nutritional yeast**
· ¼ tsp ground turmeric (increase this to at least ½ tsp)
· ¾ tsp black pepper
· 4 fresh basil leaves, chiffonade***
· In a large skillet, heat olive oil over medium heat and sauté the red onion, mushrooms, kale, peppers and garlic for about 10 minutes, until soft.
· While the vegetables are cooking, drain and crumble the tofu.
· Mix the tofu with the Dijon, nutritional yeast, turmeric, salt and pepper.
· Add the tofu mixture to the skillet and cook until heated, about 10 minutes.
· Sprinkle with the basil and serve immediately.
*Tofu is a low calorie, high protein condensed soy product that contains all of the essential amino acids your body needs. It’s a highly nutrient-dense food that provides necessary fats, carbs, and a wide variety of vitamins and minerals.
**Nutritional Yeast is a “complete protein” meaning it contains all nine essential amino acids that humans must get from food. One tablespoon contains 2 grams of complete protein, making it an easy way for vegans to add high-quality protein to their meals. It is also high in B vitamins. Usually sold as fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. Nutritional Yeast also contains trace minerals such as zinc, selenium, manganese and molybdenum. (Trace minerals are involved in gene regulation, metabolism, growth and immunity.)
***Chiffonade – a preparation of shredded or finely cut leaf vegetables used as a garnish for soup. (I had to look that one up!!)
Happy Healthy Monday, from Zoe and the entire staff at Elevate Sports Performance and Chiropractic. Let’s make it a great week!