Cheesy Scrambled Tofu

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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
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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!

     

Go-To Raw Cereal Bowl

Why is it important to eat fruit?

Fruit has tons of health benefits and research has shown that people who eat more fruits and vegetables as part of their regular healthy diet have lower risk of many chronic diseases and illnesses.

Fruit it full of vital nutrients for the body and overall health.  Most fruits are naturally low in sodium, fat, and calories; they also contain no cholesterol.  Fruits contain many essential nutrients that a large percentage of the western world under consume including potassium, folate (folic acid), vitamin C & A, and dietary fiber.  These nutrients reduce the risk for heart disease, obesity, type-2 diabetes and strokePotassium also helps protect you from developing kidney stones, regulates blood pressure and will keep your bones strong as you age.  Bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit are all fruits to try if you are looking to increase your potassium.

Dietary fiber is found in various fruits and is key to maintaining overall health, as it helps reduce blood cholesterol levels, lowers the risk of heart disease and keeps the bowels functioning properly.  Fiber also helps you to feel full, helping you eat less and maintain a healthy weight.  Although if dietary fiber is what you are after, make sure you are eating the fruit in it’s whole food form (ie. a whole orange or orange slices) not orange juice or orange popsicles (ice lollies) which contain next to no dietary fiber.

 

Vitamin C is extremely important as well, helping your tissues to grow and repair and keeping your teeth and gums healthy.

It is important that pregnant women make sure they are getting enough fruit as well because of the folic acid it provides.  Folic acids helps produce red blood cells which helps protect babies from developing birth defects.

It is recommended to eat around 2-5 servings of fruit a day.  2 servings per day by the United States Department of Agriculture (USDA) and 4-5 servings per day by the American Heart Association (AHA).  The general recommendation for fruit consumption is around 400g a day or 5 x 80g servings.  Each serving of fresh fruit is around 1 cup or roughly the size of a tennis ball.

Current nutrition guidelines suggest that even those with diabetes should be consuming 2-4 servings of fruit per day.  Many diabetics worry about the amount of sugar in fruit but studies have shown that when eating whole fruit with the fiber still intact (not fruit juice or sugary dried fruits) it has very little effects on blood sugar levels.

So unless you are on a strict ketogenic diet, there is really no reason you should be limiting your fruit intake.  I hope you found this information to be helpful and will try out this delicious alternative to the sugary cereals that most westerners find themselves eating in the morning.

Cereal Bowl 2

Go-To Raw Cereal Bowl

  • Servings: 1
  • Difficulty: Easy
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Ingredients

  • 2 pink lady apples chopped
  • 1 ripe banana sliced
  • 1 tbsp chia seeds
  • 2 tbsps chopped walnuts chopped
  • 1 or 2 tbsps raisins or chopped dates
  • top with any plant based milk of your choosing (I like oat milk but you may choose almond, soya, cashew, rice, or coconut)
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    EXTRA TOPPINGS:

  • 1 tbsp shredded coconut
  • 1 or 2 tbsps mulberries
  • 1 passion fruit to add a wonderfully sour note to compliment the sweetness in this raw cereal bowl
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Directions

  1. Wash and chop your apples into bite sized chunks, add to your bowl.
  2. Slice banana and add to your bowl.
  3. Chop walnuts and add them to your bowl.
  4. Top with chia seeds, raisins, and any other desired toppings you may want.
  5. Pour chilled plant based milk on top and enjoy!
  6. Have with your morning coffee for a delicious, sweet, fibre rich breakfast!

Epic Lemon Blueberry Pancakes

pancakesBlueberries have been named a superfood for a reason!  They are delicious, low in calories, and wildly popular.  Many people say they are their favourite fruit.

Blueberries are known for their many health benefits, being low in calories but high in nutrients.  A 1 cup serving (148g) of blueberries contains:

  • 84 Calories
  • 4g fiber
  • 15g carbohydrates
  • Vitamin C & K
  • Manganese
  • They are around 85% water

Blueberries are full of antioxidants.  Antioxidants protect the body from producing free radicals which damage your cells and contribute to cancer and aging.  These powerful berries also are known to reduce oxidative DNA damage which is natural and occurs tens of thousands of times a day in our bodies being the direct reason why we grow older.

The iron, phosphorus, calcium, manganese, magnesium, zinc, and vitamin K are all equal components of having healthy bones.  These vitamins and minerals which are found in blueberries have been linked to strength and elasticity in bones and joints, calcium absorption, and a reduce in calcium loss.  Healthy bones are very important to be able to have a healthy, active lifestyle.

If you have high blood pressure, then blueberries are the food for you!  Studies have shown that diets rich in blueberries (therefore low in sodium) help to reduce those at risk for heart disease by lowering their blood pressure.

Blueberries are also high in vitamin C, a vitamin that helps prevent skin damage.  The vitamin C helps the collagen in the skin to reduce wrinkles and smooth out the skin.  Giving those who consume a healthy amount of fruits high in vitamin C a more youthful appearance.

Studies in animals have also shown that blueberries help increase intelligence, memory, and brain function.  Blueberries have also shown these improvements in human studies as well, one study specifically showing “nine older adults with mild cognitive impairment consumed blueberry juice every day.   After 12 weeks, they experienced improvements in several markers of brain function“.  This is partly because the antioxidants in blueberries help repair damage in the brain from oxidative stress, improving cell signalling in aging neurons.

Blueberries are a great choice of fruit for diabetics.  They are relatively low in sugar compared to most other fruit and the bioactive compounds help to control blood sugar. The “anthocyanins in blueberries also have beneficial effects on insulin sensitivity and glucose metabolism” which has been shown to prove anti-diabetic effects through both blueberry juice and extract, although it always best to consume the whole blueberry to get all the fiber benefits.

Blueberries are loaded with nutrients for the body and mind and should be a staple food in anyone’s regular diet.  They are commonly ranked one of the world’s healthiest foods and sometimes named a superfood.  They can be bought fresh, dried, frozen, freeze dried, in juice, or in form of extract and will amp up many different recipes.  Please try the lemon blueberry pancakes below and enjoy a delicious breakfast treat with antioxidant benefits.

 

Pancakes 2

Epic Lemon Blueberry Pancakes

  • Servings: 2-4
  • Difficulty: Easy
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Ingredients

  • 2 cups whole wheat flour (can substitute 1 cup white and 1 cup whole wheat depending on your taste)
  • 1 banana (to be blended with 1/3 cup water (additional water)) to substitute adding sugar
  • 2 tbsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tbsp & 1 tsp ground flax seeds to be mixed with 3 tbsps of water to for a flax egg
  • 1/2 medium lemon zest
  • 1 cup blueberries (preferably fresh, but frozen works too)
  • 2 cups plant based milk (almond/oat/soya/cashew)
  • 1 tbsp lemon juice (mixed with plant milk to curdle)

Directions

  1. Mix 1 tbsp ground flax with 3 tbsps water and set aside in a small bowl or cup for 5-10 minutes until the mixture forms into a gel-like consistency mimicking an egg.
  2. Mix plant milk in a bowl with lemon juice to curdle.
  3. Begin by blending your banana and 1/3 cup of water until smooth and set aside.  This can also be done by mashing a banana in a small bowl with the water until it is generally smooth (some chunks can be left depending on your taste).
  4. Next add all your dry ingredients into a bowl (the flour, baking powder, cinnamon) and mix.  Create a well in the middle of your dry ingredients.
  5. Add all your wet ingredients into a bowl (banana mixture, vanilla extract, and plant based milk) and mix until combined.
  6. Pour the wet mixture into the dry mixture, add the flax egg and mix until it forms a thick pancake batter consistency.  It is okay if it is thicker then a usual pancake batter as this will create fluffy thick cake-like pancakes.  If you like thinner pancakes almost like crepes then you want to add more water or plant based milk.  You may need to add more water/milk if your pancake batter is becoming too thick, add 2 tbsps at a time until it reaches your desired consistency.
  7. Add the lemon zest and blueberries into the batter and give a final mix.  Remember when your pancake batter sits it will thicken so you may want to add more liquid after it sits for a while, while you are cooking the other pancakes.
  8. Scoop out 1/3 cup of batter at a time for each pancake and place in a non-stick frying pan or a regular frying pan with a spray of oil.  When the pancake is beginning to have air bubbles you can flip it to cook the other side.  Remove from heat when fully cooked and has a golden brown colour.
  9. Top with bananas, warm cooked apples, berries, maples syrup or agave (my favourite), or another desired topping and enjoy!