Thanks to last week's lesson at Institute for Integrative Nutrition, I'm kind of obsessed with Dr. Joel Fuhrman and his G-BOMBS based Nutritarian diet right now. For breakfast, I made this tofu scramble that includes greens, beans (tofu), onions, mushrooms, and seeds (tahini and gomasio). If you eat berries with this, you'll have a breakfast designed for super immunity! (If only I had put strawberries on my side salad. Doh!)
- 1 lb firm tofu
- 1 onion or scallion
- green veggies
- other veggies and herbs you love
- nutritional yeast
- Rinse and drain tofu.
- Put the tofu in a medium bowl and mush it up with your (clean) hands or a fork.
- Chop up some onions.
- Trying to cut back on calories? Skip the olive oil and water saute the onions with about 1/4 cup of water in a pan over medium heat for 2-3 minutes. (Water saute is my new most favorite thing ever!)
- While that's happening, chop all your favorite veggies and herbs into bite sized pieces. Don't forget the greens and mushrooms! Use frozen veggies if that's all you have on hand. Just defrost them in a separate saucepan first. Leftover veggies are fine too.
- Add the tofu, veggies, and herbs to the pan.
- Add seasonings you love. I recommend always adding turmeric and nutritional yeast for color and extra nutrition. I pretty much always add a little Braggs Liquid Aminos (hippie soy sauce with a very specific flavor) too.
- Cook over medium to medium-high heat for about 10 minutes. Your goal is to both cook the veggies and semi-brown the tofu, or at least cook off enough water so that it isn't soggy or runny.
- Dish it out! If you're craving cheese or faux cheese (which is processed and has lots of sodium too), mix in a teaspoon of tahini (sesame seed butter). This is a tasty substitution that is also good for you. Sprinkle on some gomasio to add some saltiness and nutrition.
What do you like to add to your tofu scramble? Do you think it matters if you use firm or extra-firm tofu? (I haven't decided yet.)
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