MASTER VEGAN COOKING
Veggie Scramble
"Heart Healthy Scramble "
Ingredients
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2 cups extra firm tofu crumbled into small pieces
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1/2 diced small onion
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6 small cremini mushrooms sliced
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1 tsp garlic powder
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1 tbsp turmeric powder
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2 tbsp vegetable stock or water
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1 large garlic clove finely chopped
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1 large kale leaf sliced
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1 small carrot shredded
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Salt to taste
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Pepper to taste
PREP 5 MIN | COOK 10 MIN | TOTAL 15 MIN
Highlights & Tips
This recipe takes less that 15 minutes to make and contains an abundance of antioxidants and protein to keep you full and boost your immune system throughout the morning! Kale, carrots, turmeric and garlic bring multiple nutrients to your body! The great thing about a scramble is you can add whatever veggies you love best!
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This is a great item to eat by itself or serve with sweet potato hash browns plant based breakfast patties or fresh smoothie.
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To deepen the color of the tofu scramble add a little more turmeric!
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You can freeze tofu and these left overs if needed.
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Health Benefits
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Turmeric is one of the world's healthiest super foods! Adding this spice into a dish that compliments it will add a number of health benefits!
The spice is known for boosting energy levels, boosting mobility, is an anti-inflammatory, is linked to lowering the risk of heart disease & cancer and is high in antioxidants! Truly a super food spice indeed!
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The main health benefit is curcumin but it's poorly absorbed into the body's bloodstream. A supplement that contains Bioperine helps to enhance the absorption of nutrients by 30% or more. Adding a supplement may help boost your immunity.
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Recipe Supplies
Cooking a scramble in an iron skillet brings a depth of flavor to the dish while adding an elegant touch when serving the dish.
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I like to finely chop my garlic or use a garlic press!
Plate Presentation
There are so many ways to serve this dish! The veggies certainly provide enough vibrant colors. Throw in a tomato wedge or sliced avocado. I sometimes serve breakfast plant based sausage or sweet potato hash browns.
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A fun way to serve a scramble use an iron skillet! Click the picture to purchase!
Food Combinations
I love making a veggie scramble on the weekends when I have a little more time to enough a breakfast! I usually make a smoothie and add sweet potato hash browns with this dish! Topping it off with a fresh guacamole is perfect!
Budget Tips
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To save some money when purchasing tofu buy it in bulk or on sale and freeze the extra product you don't need right away. Tofu freezes well and there a 100's of other recipes were you can use tofu.
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Purchasing turmeric in the bulk section of a grocery store typically reduces your cost by 20-30% when compared to buying a branded spice in a jar.
Storage Recommendations
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The best ways to store your extra tofu scramble or remaining tofu!
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Place in a glass or plastic container that seals and place in the refrigerator. The product will remain good for two additional days.
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If your unable to eat any left overs within two days you can freeze the left overs and use within the next three months.
What to do with left over's or extra product?
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If I have extra tofu scramble I love to make a tofu hash with kidney beans, fresh garlic, fresh ginger, jalapeno pepper and diced Japanese sweet potato's.
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You can add your left over tofu into soups or Pho noodle bowls for lunch or dinner!
Veggie Scramble
PREP 5 MIN | COOK 10 MIN | TOTAL 15 MIN
YIELD 2 SERVINGS
When you cook the tofu with turmeric the color will intensify with yellow resembling eggs. However add more turmeric if you want more color to the dish. You can use a little avocado oil or vegetable broth to saute the veggies.
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2 cup extra firm tofu crumbled into small pieces
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1 small diced onion
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6 small cremini mushrooms sliced
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1 tsp garlic powder
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1 tbsp turmeric powder
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2 tbsp vegetable stock or water
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1 large garlic glove finely chopped
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1 small carrot peeled and shredded
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1 large kale leaf sliced
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Salt to taste
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Pepper to taste
NUTRITIONAL'S PER SERVING
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â–¡ Calories 188 Cal
â–¡ Protein 20 grams
â–¡ Fiber 1 grams
â–¡ Sugar .5 grams
â–¡ Carbs 4 grams
â–¡ Fat 12 grams
RECIPE TIPS
DIRECTIONS
Pat dry the tofu with paper towels. Break up the tofu into bite size crumbled pieces and set aside in a small bowl. Add the turmeric and garlic salt and mix well.
Step 1
Step 2
Dice the onion, mushrooms and kale. Peel and shred the carrot. Set aside in a dish.
Heat a medium sauce pan or iron skillet and saute the onions for 3 minutes or until translucent. Add the garlic, carrot, mushroom and kale and continue saute the vegetables for 2-3 minutes. Season with salt & pepper to taste. Serve with a tomato wedge or guacamole!
Step 3
INGREDIENTS
