Cheesy Scrambled Tofu

cheesy-tofu-scramble-1

But how do you even cook tofu?  Isn’t it that giggly white block with no flavour?  Isn’t it linked to increased oestrogen levels which can lead to breast and ovarian cancers?  Doesn’t it cause “man boobs” in men?

I bet you have heard these myths about soy floating around but don’t be fooled, they could not be further from the truth.

Tofu is made out of soybeans and used regularly in asian cuisine.  It can soak up any flavours you give it and can take on many different forms mimicking your favourite foods (ie. scrambled eggs, omelets, cheesecake, smoothies, frittatas, quiches and more).  Tofu can be made to be delicious and it certainly is one of my top favourite foods.

Cheesy Tofu Scramble 3

In 1998 there was a study done on mice which made it seem as if there was a correlation between eating soy and developing cancer.  Although this was quickly proven to be false by many other following studies which actually proved that by consuming soy while having breast cancer actually improved the survival rates and reduced the chances of it coming back.  Soy also helps protect against initial breast cancer development, this being proven by Asian cultures who consume soy as a staple food in their diet while also having much lower rates of cancer than those in North America.

Another myth about soy phytoestrogens is that they cause men to develop breast tissue.  This rumor began because a man developed a rare case of breast swelling after drinking three quarts of soy milk everyday for six months.  When he stopped over consuming his soy drink, the problem resolved.  When people consume regular amounts of soy products such as tempeh, tofu, soy milk, and edamame it does not pose any harm to your body and especially has shown no signs of risk to men in their testosterone levels, estrogen levels, or sperm quality.

Other than being an extremely versatile food, eating tofu actually has tons of benefits for your health and body!

It is an excellent source of protein for vegans and vegetarians and is readily available in most countries around the world.  It actually provides all nine essential amino acids while also providing iron and calcium.  Manganese, selenium, phosphorus are other notable minerals in tofu that your body needs to properly function.

A 100g serving of tofu contains:

  • 73 kcal
  • 4.2g fat (0.5g of saturated fat)
  • 0.7g carbohydrate
  • 8.1g protein

It also protects against cancers, heart disease and osteoporosis when eaten as part of a balanced diet.  It contains no cholesterol and can be eaten in place of meat which contains unhealthy saturated fat and elevates bad cholesterol levels.

Tofu is a delicious way to start your day!  It has good proteins and fats to fill you up and is an excellent food to break your fast if practicing intermittent fasting, as it won’t spike your blood sugar levels and will properly satiate you.  I hope you enjoy this recipe and add it to your regular breakfast routine!

Cheesy Tofu Scramble

Cheesy Scrambled Tofu

  • Servings: 2
  • Difficulty: Easy
  • Print

Ingredients

  • 1 block of medium firm tofu crumbled
  • 2 tsp dijon mustard
  • 1/2 to 1 tsp garlic powder
  • 1/2 tsp turmeric
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 2 to 4 tbsps plant based milk (oat, almond, cashew, rice, soya – I prefer oat)
  • 1/4 cup nutritional yeast
  • 1 tbsp natural lemon juice

Directions

  1. Open tofu package and drain excess liquid.  Rinse tofu block and squeeze out excess water with paper towel.
  2. Crumble tofu block into a large non-stick frying pan until it resembles some large and small chunks like scrambled eggs on medium heat.  (I use a rock pan which is naturally non-stick and use a potato masher to mash my tofu block into large chunks instead of crumbling it).
  3. Heat up tofu for around 5 mins until it has released all excess liquid.  You may be able to see the water cook out of your tofu – this is natural.
  4. Add all spices, mustard, nutritional yeast, and lemon juice.  Stir everything until it is well blended into the scramble and takes on a very bright yellow colour, thanks to the delicious turmeric.
  5. Add as much plant based milk as necessary to make the tofu take on a fluffier scrambled egg appearance, add 1- 2 tbsp at a time, stirring in between until you reached your desired moisture.  You do not want your tofu scramble to look and taste dry or become too wet (where you can see the excess liquid surrounding the tofu).  Take your time to add the moisture added back into your scramble via the plant based milk.
  6. Cook for a few more minutes to ensure the plant milk is fully absorbed and everything is well blended and heated through.  I like to turn up the heat to med-high heat at the end for 2-3 minutes to let a curst develop on the bottom of my pan to mimic one you might get from scrambled eggs as I believe it complements the soft texture of the scramble.
  7. Serve with avocado toast, fruit, and coffee for a delicious, nutritious breakfast!

    Enjoy!

     

Published by

Kennedy Taylor

Welcome to my personal blog where I share plant based recipes, my ethical & minimalistic lifestyle, natural beauty techniques & remedies and how to travel plant based. I hope it inspires you in some way to live your best & most authentic life while being kind to our planet earth. Xx

4 thoughts on “Cheesy Scrambled Tofu

  1. I know this if off topic but I’m looking into starting my own blog
    and was curious what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny?

    I’m not very internet savvy so I’m not 100% positive.

    Any recommendations or advice would be greatly appreciated.
    Thank you

    Like

    1. Hello! Thank you for such kind words! I am just starting out and I am probably one of the most beginner people when it comes to starting a blog and technology for that matter. I am honestly still trying to figure it out.

      The way I got started was:

      1. Sign up to wordpress (you can choose another website like it that helps you with your layout, format, and domain name but I found that wordpress fit my novice budget and skill level while it also had awesome reviews from google.
      2. Choose your niche. What do you want it to be about? Is it directed at a certain audience or for yourself, almost like a diary?
      3. Just START… the scariest thing about starting a blog is just putting your raw mind out there for everyone to read (judge). But remember you are just as worthy as anyone else out there who writes a blog. You are smart, passionate, and have something to say. Don’t let anyone tell you different. What helped me to gain the courage to start one while feeling like a total beginner myself was to look at my favourite blogs and see when they were established. Many blogs took constant work over 5-10 years before they “made a name for themselves”, so I just breathe and take everyday one step at a time.

      As for my blog costing “a pretty penny”… I am flattered but my blog is a very low cost. It seems more expensive than it is because I took the time to really design it how I want but the amazing thing about wordpress is that it lets you choose an already designed theme and customize it for your preference making it look very professional right from the start. Mine costs me somewhere around $100 CAD annually with my domain name and a few add ons I have. Here is a link to see what goes into the cost of building a wordpress site:

      https://www.wpbeginner.com/beginners-guide/how-much-does-it-cost-to-build-a-wordpress-website/

      Thank you for your kind words and I am so excited for you and your blog journey! Feel free to message me on here or through email (kennedyguilbeau@hotmail.com) if you need anything!

      Best wishes,
      Kennedy

      Like

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