Tofu Scramble – Easiest way to mimic scrambled eggs in the plant-based diet

I was never a huge fan of tofu. Now that I’ve been preparing it in different and more varied recipes, I’ve come to respect its versatility and how it can transform itself from soup to stir-fry to dessert. 1 cup of firm tofu has only 94 calories, a whopping 10 g of protein, 227 mg of calcium, 1.82 mg of iron and only 5 g of fat.

Tofu has the starring role in this dish, the plant-based version of scrambled eggs.  It’s quick. It’s simple. The trick here is to use black Himalayan salt. Kala namak is a kiln-fired rock salt used in South Asia and its sulphurous, pungent-smell stands in quite nicely for eggs.  It’s available on Amazon if you don’t have an international grocer nearby. This is a simple “base” recipe, which may be modified by adding different flavour profiles as outlined below.

Basic Tofu Scramble

Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Servings: 4
Calories: 210kcal

Ingredients

  • 1 tbsp olive oil or vegan butter For oil-free version, sauté in water
  • 1 medium onion, diced
  • 3 large cloves of garlic, minced
  • 1 block extra-firm tofu
  • 2 tbsp nutritional yeast
  • 1 tsp turmeric
  • 3/4 tsp black Himalayan salt (Kala Namak Salt)
  • 1/2 tsp paprika
  • 2 scallions, diced

Instructions

  • Heat a large skillet to medium-high
  • Add olive oil or butter to pan (or water by the tablespoon if omitting oil)
  • Start by sautéing onions and garlic until soft and translucent. Don't let the garlic get too brown or it will taste bitter.
  • Crumble the block of tofu into the skillet
  • Sprinkle with nutritional yeast, turmeric, salt and paprika
  • Gently mix the spices into the tofu using a wooden spoon until everything is blended and fragrant, approximately 5 minutes or so
  • Fold in the diced scallions in the last minute of cooking

Variations on a Theme – just add the following ingredients to the basic scramble for a whole new breakfast experience. Experiment! Have fun!

Italian scramble

Add 1 tsp oregano, 10 halved cherry tomatoes, diced small green pepper, 4 sliced mushrooms, sprinkle with freshly chopped basil

Tex-Mex scramble

Add 1 tsp cumin, 1 tsp chili powder, 1/2 tsp coriander, 1 cup black beans, 1 diced red or green pepper, 2 large mushrooms, sliced, 1 finely diced jalapeño pepper. Sprinkle with fresh cilantro –  Serve with a little hot salsa. You can even wrap this into a tortilla for a breakfast burrito

Spanish scramble

Add 1 large cooked potato, diced to skillet with onions and garlic. Add 1 tsp oregano, 1/2 tsp smoked paprika, diced red pepper, 4 sliced mushrooms and a handful of baby spinach leaves. Sprinkle with parsley.

Caribbean scramble

Add 1 cooked sweet potato, diced, 1 cup very thinly-sliced collard greens (matchstick size) to skillet with onions and garlic. Add 1/4 tsp  allspice, 1/4 tsp cinnamon,  dash of hot sauce.

 

In honour of Veganuary, Collard Veggie Wraps

For those trying out plant-based eating for Veganuary, here’s a quick and easy whole-food plant-based lunch – no tortilla required! Loaded with fibre and phytonutrients to help prevent disease and promote good health.

The trick for healthy eating is to stock up on a variety of fruits and vegetables. When the urge strikes, you open your fridge and feel virtuous and inspired and have enough ingredients to make colourful and healthy meals and snacks.

1) Wash two large collard green leaves, dry and cut off the thickest part of the stem beneath the leafy part. Lay these flat.
2) Smooth about 1 tbsp hummus on the light green portion of each leaf as the base
3) Next layer a little arugula (or spring mix or chopped lettuce) on each leaf
4) Top with your favourite sliced vegetables. Here I’ve used red cabbage, red and orange grape tomatoes, green onion and sliced cucumber. Other options might be bell pepper strips, mushrooms, alfalfa sprouts or bean sprouts or slices of avocado.
5) If you enjoy them, sprinkle some fresh herbs such as parsley, basil or cilantro on top
6) Fold short edges, and roll up the leaves into a wrap. Then cut each roll in half and enjoy!

Note, if you overstuff your collard leaves and can’t roll them, just fold as best you can and eat taco-style…over a plate…with a few napkins handy. They can be messy, but delicious!

Creole Black-Eyed Peas with Collard Greens

From Texas Caviar to Hoppin’ John, black-eyed peas are the star of the show this time of year . It is said that eating these little beauties on New Year’s Day will bring much prosperity for the year ahead and if you add tomatoes, good health too.  Add collard greens (to represent the almighty dollar) and your financial future is set!

As superstitions go, this isn’t a bad one as black-eyed peas and collard greens are both nutrient-dense foods.

One cup of black-eyed peas has: 160 calories, 8.2 g of fibre, 5.2 g of protein and 263 mcg of folate, 53% of your daily required amount. All that fibre acts like a little toothbrush through the colon – most people don’t get enough.

One cup of cooked collard greens has only 49 calories, 5 g of fibre and 4 g of protein. It is extremely high in Vitamin K, Vitamin A and Vitamin C, plus a host of other nutrients. Collards are from the Brassica family, related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts. These cruciferous veggies have sulfur-containing compounds known as glucosinolates which may reduce cancer risk.

Get all of that goodness inside of you with this spicy Creole-inspired dish. It’s a perfect food any day in January! 

Creole Black-Eyed Peas with Garlicky Collard Greens

A perfect New Year's Day dish, guaranteed to bring you good health and prosperity throughout the year! Black-eyed peas in a spicy tomato broth, served with collard greens lightly sautéed with garlic.
Prep Time15 mins
Cook Time1 hr 30 mins
Course: Main Course
Cuisine: Creole
Keyword: Oil-free, Vegan

Ingredients

  • 2 onions diced
  • 1 green bell pepper seeded and diced
  • 1 jalapeno pepper seeded and diced
  • 2 stalks celery diced
  • 3-4 cloves garlic minced
  • 2 cups dried black-eyed peas rinsed and soaked overnight (8-10 hours)
  • 6 cups vegetable broth or water
  • 28 oz canned diced tomatoes fire-roasted preferred, but regular are fine
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper or to taste
  • 1/4-1/2 tsp Liquid Smoke
  • 1 tbsp Louisiana-style hot sauce optional

For the Collard Greens

  • 1 bunch collard greens
  • 1 pint cherry or grape tomatoes cut into halves
  • 1/4 cup water or vegetable broth
  • 3 cloves garlic minced
  • 2 tbsp coconut aminos or soy sauce

Instructions

  • Heat a 5L/5QT pot to medium-high. Add a little water to the pot and sauté the onions, garlic, and celery until softened. Add the rest of the ingredients except the liquid smoke. Bring to a boil, then reduce heat, cover and simmer for approximately 1.5 hours or until the peas are soft. At that point add the liquid smoke, starting with 1/4 tsp (as it is pretty potent and can destroy the dish if too much is added). Cook an additional few minutes and serve, hot.

For the Collard Greens

  • Remove and discard stems and centre ribs of collard greens. Cut leaves into 1-inch pieces. 
  • Heat 12" skillet to Medium-High
  • Add 1 tbsp of water (or broth, if using) plus the garlic to the pan, stirring for just a few seconds. Add the chopped collards, cherry tomatoes and remaining water to pan, gently sautéing until greens are tender but not mushy . Sprinkle with coconut aminos or soy sauce to taste. Give a final stir and serve with the black-eyed peas over brown rice.

Notes

 
 

A is for autumn, apples and the air fryer

Not long ago my gas range went kaput and the budget being what it is, I decided to not replace it for a while. The barbecue carried me through the summer, along with an older toaster oven (which I have to watch carefully as it routinely sets off the smoke alarm) .  After hearing so many great things about them, I decided to try an air fryer. Crispy french fries with just a teaspoon of oil, or even with none? What’s not to love? 

I took the plunge with a Philips VIVA air fryer (Model HD9220C) from Costco that came with a bonus grill pan. I think they’re discontinuing this line which is why it was on sale, but it had great reviews. 

First try – fries of course. Fantastic. Lightly browned. More like baked than truly fried, but I prefer them this way rather than greasy. I’m sure if one added a bit of oil, they’d be crispier. The ones pictured here were air fried with NO oil at all. Really, the air fryer is just a tiny convection oven that is more energy-friendly and possibly quicker too. 

I have been having great fun experimenting with things to air fry. My last effort was breaded steamed cauliflower which came out very well. 

It’s fall now and apple season. As the weather cools and the leaves turn, bring on the comfort food and those wonderful smells: apples, nutmeg, cinnamon…crisps and cobblers. 

I thought I’d experiment with apples in the Air Fryer. First try apple chips – I just sliced up an apple, tossed with juice of half a small lemon, a tbsp of  coconut sugar and a tsp of cinnamon. Air fried at 200 C for 10 minutes. Tossed the slices and air fried 10 minutes more. These are really delicious – sort of a cross between a dehydrated apple slice and a baked apple. Would be lovely topped with a scoop of ice cream/ice dream. 

So why not a whole baked apple? 

 

WHAT I DID:

I cored two Mutsu apples but certainly select your favourite.

In a separate bowl I mixed 

2 tbsp rolled oats
1 tbsp coconut sugar (brown sugar would work as well)
Sprinkle of chopped walnuts
Sprinkle of craisins (or raisins)
1/4 tsp cinnamon
A few scrapes of fresh nutmeg or a scant sprinkle
A scant sprinkle of salt
Approx 1 tbsp Earth Balance vegan spread (or coconut oil)

Mix this blend together until the oats seem moist and want to clump and stuff the two cored apples. Place in Air Fryer at 175 for 20 to 30 minutes, depending on type of apple. It should be fork tender but still keep its shape. You can open the drawer and check with no consequences! The result is a tender, delicious baked apple with a crunchy, sweet topping. 

Happy Autumn and enjoy those freshly-picked apples!