When I switched to a plant-based diet, I reduced my intake of animal foods significantly. It helped me feel more energized and productive, but I often had to get creative with my meals and recipes.
Eating oatmeal every morning got boring really fast, especially if I wanted something more savoury and hearty. So I stopped eating eggs as often and started making breakfasts with one of the most versatile plant-based protein alternatives instead: tofu.
Tofu is made from soybeans, which is a type of legume. It is a great alternative to meat products, and depending on the firmness, you can make a variety of dishes. Firm tofu is great for the BBQ, medium-firm is great for stir-fries and scrambles, and silky, soft tofu is great for desserts.
It's also a centrepiece of many asian dishes, which makes it a big part of my culture. The earliest known production of tofu was in China during the Han dynasty. It was considered a low-cost, low-calorie food that could be eaten as part of a traditional meal or by itself as a vegetable dish.
Tofu is not only a staple dish in Chinese cuisine, but also popular among many other cultures around the world, including Japanese, Korean, Vietnamese, Thai, and Indonesian cuisine.
On top of that, the health benefits of tofu are undeniable. It has protein, calcium, and iron that helps with muscle and bone formation, and the production and regulation of blood in the body. Tofu is also a complete, quality protein food, which explains why it rose to popularity in vegan and vegetarian communities as a superfood.
So with that in mind, here’s a sunny classic tofu scramble recipe to mix up your plant-based breakfast. Don't forget to mix in colourful vegetables and flavourful spices!
1/2 block Medium-Firm Tofu
1/4 cup chopped Sweet Pepper
1/4 cup chopped Kale
1/2 tsp Garlic Powder
1/2 tsp Turmeric
Pinch of Salt & Pepper
In a small pan, crumble medium-firm tofu and stir for 2 minutes on medium heat.
Add in spices and vegetables. Stir until vegetables are soft (about an additional 2 minutes).
You can also add a dash of smoky paprika for a sweet kick! Enjoy!
Melina, V., & Davis, B. (2013). Becoming vegetarian: The complete guide to adopting a healthy vegetarian diet. HarperCollins Publishers Ltd.
SoyInfo center. (2004). History of Tofu. https://www.soyinfocenter.com/HSS/tofu1.php.
Torrens, K. (2019). The health benefits of tofu. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu.