Image Source: Alice Carrier/Flickr
Recently, my friend and I planned to get together for a breakfast date. However, after not being able to agree on a restaurant that included vegan-friendly options, I offered to make us breakfast instead! We both had a craving for savory and the first thing that popped into mind was scrambled tofu. My omnivorous friend had never tried scrambled tofu but was open to the suggestion and was eager to see how this dish would match up to scrambled eggs. I promised that she would not be disappointed. How could anyone be disappointed with more health benefits and boost of flavor?
A nutritional note on tofu:
If tofu and other soy products replace meat and dairy in diet, expect an rise in intake of folate, calcium, magnesium, iron AND fiber. Tofu and other soy products, like tempeh, also lower total cholesterol and saturated fat. These nutritional changes in turn lower the risk of several chronic diseases. But, choose soy wisely– whole food soy products provide better cardiovascular support than dietary supplements containing isolated soy components because of the many antioxidants found in whole soy. Some of those antioxidants abundant in tofu include flavonoids and phenols which help prevent cell damage from oxidative stress. And let’s not forget about protein! Tofu can definitely be an answer to the all too common question, “where do you get your protein?”. Check out the nutrient list to see just how much protein you’re getting from this soy product!
Nutrients in 4 oz of tofu (113 g):
- 44% Daily Value of Tryptophan
- 40% Daily Value of Calcium
- 35% Daily Value of Manganese
- 34% Daily Value of Iron
- 18% Daily Value of Protein
- 15% Daily Value of Omega-3 fatty acids
Not only is tofu a great source of protein, but it is also an excellent source of tryptophan, an amino acid. Amino acids are building-blocks of protein and additionally make up muscles, cells, and other body tissues. This versatile form of soy picks up the flavor of any dish made with it so feel free to go wild and reap the health benefits along the way! If you’re adventurous in the kitchen, why not make your own tofu? Here’s a great DIY article with everything you need to know.
For mine and my friend’s scrambled tofu, I had her pick out her favorite veggies and stuck with the scrambled tofu basics: tumeric, soy sauce/tamari, and nutritional yeast. And I’m proud to announce that after two bites she admitted to enjoying it just as much (and even more) than traditional scrambled eggs! Good news for the chickens that the world has another scrambled tofu fan. Just make sure you choose organic/non-GMO rofu!
Here are five amazing scrambled tofu recipes: