Tofu Veggie Scramble and why Eggs are not the perfect protein

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In keeping in line with my last two posts on soy and tofu, I would like to share with you this delicious alternative to scrambled eggs. I have made this a few times, tweaking the recipe and each time it just seems to get better. Sometimes, when I work on my blog, I end up enjoying the vegan breakfast wrap at the Bean Scene. I figured I should darn well make them myself more often!

This recipe is great for breakfast, in a wrap, or on its own, just like scrambled eggs. I love it for lunch too and last night, our family enjoyed it for dinner, filled with avocado, slathered with salsa and chipotle sauce and served with a side of roasted veggies. Even my “I hate tofu” daughter ate the entire thing. Score, mom!

I used to find working with tofu so daunting, so if you feel this way, I totally understand. Now I love to use it in sauces, served scrambled like this and to cook it my favorite way – in my airfryer with some spice and a teensie bit of oil. So, trust me, just pick up a block of tofu (firm seems to work for pretty much everything) and get experimenting.

Tofu is the perfect ‘meat’ substitute as is it healthy, versatile, filling and super inexpensive. The tofu for this recipe feeds 6 people generously for $2.99. It’s tough to find a food in which no animals were harmed at that kind of price! Tofu and beans… They are the way to go! Just always make sure to buy the organic or non-GMO tofu. It’s easy to find and it is always reassuring to know you aren’t feeding your family pesticide laden frankenstein foods.

Are you still a bit fearful of soy products? Worried that soy may contain too much estrogen and be unhealthy to consume. Lay your fears to rest here by reading my blog post on why soy, in the correct forms, is in fact health promoting.

Why not use eggs you ask?

When you are transitioning to plant-based, sometimes it’s tempting to just eat eggs “sometimes”. I mean why not right? Everyone seems to eat them so they can’t be that bad can they? Well, in fact, they are…

Eggs are a concentrated source of saturated fat and cholesterol. They are specifically created to develop a baby chick. They are filled with fat and protein to build talons, a beak, feathers and organs. This doesn’t strike me as something that should be considered a food fit for humans.

Keep in mind that our body makes all of the cholesterol that it needs, so by eating any animal products, one is consuming cholesterol which is in fact damaging the body.

Eggs:

• eggs are a chicken’s menstrual cycle… (just absorb that for a second)
• more than 60 percent of calories from eggs come from fat
• an average-sized egg contains 186 milligrams of cholesterol
• new research suggests that a byproduct of choline, a nonessential nutrient found in eggs, increases the risk for a heart attack or stroke
• eating eggs may increase the risk for certain types of cancer such as colon, rectal, bladder, prostate, and breast cancer
• the risk exists for even small amounts of eggs – eating just 1.5 eggs per week can lead to nearly five times the risk for colon cancer compared to less than 11 eggs per year
• by consuming 2.5 eggs per week, men increased their risk for a lethal form of prostate cancer by 81 percent, compared with men who consumed less than half an egg per week
  

I pulled the facts above, (well, other than the first one!), from this referenced information sheet from the Physicians Committee for Responsible Medicine. This is a great article outlining the reasons eggs are dangerous to consume. It is also an excellent resource for offering simple substitutions for all egg uses.

Cholesterol, what is it and do we need to consume it?

“Cholesterol is a fat-like, waxy substance that can be found in all parts of your body. It helps your body make cell membranes, many hormones, and vitamin D. The cholesterol in your blood comes from two sources: the foods you eat and your liver. Your liver makes all the cholesterol your body needs.” John Hopkins Medicine

So, based on that information, cholesterol (the body made kind) is very necessary in the body. However, we do not need to consume any extra cholesterol. All cholesterol we ingest comes from animal products. It is not found in any other foods…

Here is a great link explaining how to read your cholesterol levels and what they should be at.

Dr. Klaper, and numerous other doctors in this short video below reveal why eggs deserve a bad rap.

So, now on to my Tofu Scramble!

There are so many ways to make this dish… You can basically use any vegetables that you have on hand. The key is to use some spices and textures that you enjoy. Life is all about spice isn’t it? 😉

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Tofu Scramble Wrap

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Serves: 6-8 wraps or scrambled tofu for 4 big appetites Prep Time: 20 minutes Cooking Time: 15 minutes 15 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 package of firm or extra firm tofu
• 1 package of 8 soft whole wheat tortillas
• 1 large potato, diced (approximately one cup)
• 3/4 cup onion, chopped
• 2-3 garlic cloves, chopped
• 1 cup broccoli florets, chopped
• 1 cup kale, chopped finely
• 1/2 cup pepper (any colour), chopped finely
• 1/2 cup tomato sauce
• 2 tablespoons nutritional yeast
• 1 tablespoon soy sauce or Braggs
• 2 teaspoons lemon juice
• 1.5 to 2 teaspoons Montreal steak spice (or similar spice)
• 1 teaspoon oil for stir-frying (optional)
• 1 teaspoon turmeric, to add a yellow color and for its inflammation reduction qualities
• 1/2 teaspoon hot sauce
• pepper to taste

Instructions

1. Chop and prepare all vegetables.  
2. Remove the tofu from the packaging and wrap in a clean tea towel or paper towel to allow the liquid to soak up.  
3. Heat a large frying pan and add a bit of water or 1 teaspoon of oil, if using. 
4. Add potatoes and cook for five or so minutes.  Next, add the onion, garlic and steak spice.  Stir and cook for another couple of minutes.  
5. Next add the broccoli and diced red pepper. Stir fry for 3-5 minutes.
6. Crumble the tofu with your hands into the frying pan.  Add the turmeric powder, lemon juice, soy sauce, nutritional yeast, tomato sauce and hot sauce and stir to combine.  Allow to cook for 5 minutes adding fresh pepper to taste.  
7. Place half a cup or so of tofu scramble into the center of the tortilla and roll up.  If you like the fold the sides in, it makes for a neater package.  (of course you can also serve the scramble alone or on toast)
8. Press in a sandwich press/grill until there are grill marks present.  If you don't have a sandwich press, fry the wrap in a clean frying pan for a few minutes on each side until slightly crispy.

Optional toppings/fillings:

~ sliced avocado, salsa, spinach, sliced tomatoes, black beans, ketchup, hot sauce, vegan Chipotle mayonnaise etc. 

www.thevibrantveggie.com

Notes

- This dish can be made as a simple tofu scramble instead of scrambled eggs for breakfast. - It makes a great lunch sandwich or main course for dinner as well.