Wednesday, November 22, 2006


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Scrambled tofu

I'm tired of my breakfasts, for the most part. It was never my favorite meal to cook and, lately, I'm ashamed to say, I've had alot of Shredded Wheat! The occasional oatmeal with apples, which used to be my standard.

So, the day before yesterday I decided to challenge myself to make a variety of low-fat vegan breakfasts and post them maybe once a week on this blog. I'd love to hear about your breakfasts, or maybe even start a vegan meme on this theme!

The day before yesterday I had the scrambled tofu pictured above, made with my scrambler mix, green onions, mushrooms, red peppers, and a sprinkle of soy bacon bits, along with a piece of DH's homemade bread.

Here's the tofu scrambler mix recipe:

Printable Recipe:

This makes enough for 56/ 1/2 cup (4 oz. tofu) servings!

1 cup nutritional yeast flakes
1/3 cup onion powder
4 tsp curry powder
4 tsp salt
4 tsp turmeric
4 tsp ground cumin

Mix in a DRY blender. Store in a covered jar.

Servings: 56
Yield: 1 and 3/4 cups

Nutrition (per serving)
: 10.7 calories; 13% calories from fat; 0.2g total fat; 0.0mg cholesterol; 167.6mg sodium; 61.1mg potassium; 1.5g carbohydrates; 0.7g fiber; 0.3g sugar; 0.8g net carbs; 1.3g protein; 0.1 points.

Use 1/2 T. mix for each 4 oz. (about 1/2 c.) firm (regular, NOT silken) mashed tofu, or 1/4 c. mix for each lb.. (Shake or stir mix before measuring.) Use medium-firm tofu or even silken tofu if you like it softer.

Mix it in well and scramble in a nonstick pan, sprayed lightly with oil from a pump-sprayer, until nicely eggy-yellow and the consistency you like, OR, you can cook it, covered, in a sprayed microwave-proof glass dish, sprayed with oil (12-13 oz. takes about 5 minutes).
Servings: 1

Nutrition Facts
Nutrition (per serving, made with 4 oz. reduced-fat extra-firm SILKEN tofu):
53.9 calories; 15% calories from fat; 1.0g total fat; 0.0mg cholesterol; 251.9mg sodium; 127.3mg potassium; 2.7g carbohydrates; 0.7g fiber; 0.7g sugar; 1.9g net carbs; 9.2g protein; 1.0 points.

mix in 1 T. vegan mayonnaise (if you aren't counting calories), or, a couple of T. of soymilk.

**You can add some chopped veggie "Canadian bacon" or "ham", or veggie "bacon" chips or bits (I soak mine in boiling water and then drain, for a more ham-like taste and texture). You can add sauteed or steam-fried onions, green onions, mushrooms, bell peppers, tomatoes, etc., if you like. IN THE MICROWAVE, I just place the chopped veggies in the bottom of the dish, put the tofu on top, and cook as usual, then mix in the veggies.

Scramblers can be used in breakfast burritos (along with some vegan cheeze, such as Tofutti Soya-Cheese, if you like) made with wholewheat flour tortillas, topped with salsa; or to make vegan "Huevos" Rancheros, among other things.


Yesterday I had an unusual craving for cottage cheese with pineapple!???! So I made my tofu "cottage cheese" from my book "Soyfoods Cooking for a Positive Menopause". Just the ticket with a piece of cinnamon toast! Had it today, too, with a soy cappuccino, 'cause I'm in a hurry to get to town (THE POWER IS GOING TO BE OUT ALL DAY!!!) to go shopping.

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Tofu "Cottage Cheese" with pineapple


This is delicious with chives and/or chopped vegetables, or with pineapple tidbits.

1 lb medium-firm tofu, mashed coarsely and drained
2/3 cup firm or extra-firm SILKEN tofu
1 Tbs lemon juice
3/4 tsp salt
1/4 tsp sugar or alternate
1/ 14 oz can pineapple tidbits, drained

Sprinkle 1/2 tsp. of the salt on the mashed tofu in a medium bowl. In the food processor mix the silken tofu, remaining salt, sugar and lemon juice until VERY smooth. Scoop into the bowl with the mashed tofu and mix gently. Refrigerate.

Servings: 5
Yield: 2 and 1/2 c.

Nutrition (per 1/2 cup):
86.1 calories; 47% calories from fat; 4.9g total fat; 0.0mg cholesterol; 306.2mg sodium; 157.2mg potassium; 2.7g carbohydrates; 0.3g fiber; 0.6g sugar; 2.4g net carbs; 9.4g protein; 2.1 points.


Nutrition (per serving): 133.7 calories; 30% calories from fat; 5.0g total fat; 0.0mg cholesterol; 307.0mg sodium; 255.6mg potassium; 15.1g carbohydrates; 1.3g fiber; 11.9g sugar; 13.8g net carbs; 9.8g protein; 2.8 points.


I know, I know-- alot of tofu! Just felt like it this week!



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Anonymous said...

I generally eat my main meal at breakfast(not today; had oatmeal with apples!?)soon after rising, so I do most prep(sauces)or make as much as possible the day before(wash salad greens, make stews, breads),so I only have to reheat. I plan before;last minute meals result in eating poorly for me. Many recipes make 4+ meals,so I eat the same meal 3-4 days in a row. This got me out of the rut of having sweet breakfasts daily. Your library may have a copy of M. Katzen's "Sunlight Cafe"?(Not vegan, but some good ideas).

spiceislandvegan said...

I love your Tofu Fritatta and it is easy to make. I also do a lot of scramble tofu but sometimes I also eat non-breakfast meal on breakfast time like baked sweet potato with sauteed kale. Why not? I am the hungriest at breakfast time so I want to eat the most nutritious food in the beginning of the day to start my day right. DH is more routine who eats cereal and soymilk everyday. I am not. I even eat potstickers or a Chinese tamale for breakfast.

Hopefully the storm and power outage is gone in your area!


Anonymous said...

Wow Bryanna, I never knew there was a vegan version of cottage cheese. Interesting. I really need to get your books but I do appreciate you posting real recipes, thank you.

I don't like eating first thing in the morning. Do or don't, it's usually a lose-lose situation. I like to be lazy and make simple smoothies with soymilk, frozen fruit and hemp seeds. I do like leftovers for breakfast because you just take that out and stick a fork (or what-have-you) in it. Sorry for the lack of creativity here.

Anonymous said...

I still haven't tried a tofu scrambler so must give yours a try as it sounds delicious.

Anonymous said...

hi bryanna - i love tofu scramble and used to make it a lot but i'm trying to cut down on tofu. your recipes sound really tasty.
tomorrow i'll make some apple pancakes. will post recipe and pictures on my blog then.

Anonymous said...

The Tofu Scrambler seasoning mix sounds great, I have something pretty similar in a cannister by the stove 'cause my kids are always wanting to make their own breakfast tofu and they swear they can't season it "like Mom does"!

I use a a little turmeric for color and a tiny bit of Black Salt (this sort-of "eggy" tasting salt stuff I get at the Indian Market, it's not actually black but slightly brownish pink in colour) which really makes the tofu taste a lot like eggs (my kids are still transitioning to veganism and actually WANT their tofu to taste like eggs - me, I don't care so much...)

We sometimes add a LOT more nutritional yeast, some vegan sour cream and then stir in a half jar of "505 Green Chile Sauce" (awesome stuff from Albuquerque, New Mexico) cook it down a bit and it tastes a little (OK, very slightly) like a Chile Rellano, which was one of my favorite pre-vegan indulgences.

Anonymous said...

yum, thanks for the recipe!

Sheree' said...

I love you tofu seasoning mix. Even got my daughter hooked on it. I just linked you on my blog because everyone needs to know how good it is! Thanks for sharing it.

Bryanna Clark Grogan said...

Thank you, Veg-a-nut! Glad you like it!

Cassandra said...

I am not a morning person, so my breakfast has to be something I can make on autopilot. Someone shared with me this cereal recipe which I just love, and I eat it every morning.

6 cups rolled oats (not quick oats)
6 cups Grapenuts cereal
3/4 cup wheat germ
3/4 cup slivered almonds
2 tablespoons flax meal

Mix thoroughly and store in an airtight container. Eat with soy milk. A serving is 1/2 to 1 cup.