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Episode 3: Recipes and Resources

Garden Veggie Scramble

Recipe Courtesy Healing the Vegan Way


This ultimate savory veggie breakfast features tofu, which has ultrastrong protein power, and scrambles up fluffy with veggies, such as mushrooms. Your choice of spinach, arugula, or kale delivers vitamins A, C, K, folate, potassium, magnesium, manganese, and iron. Enjoy as well the immunity-boosting powers of onion and garlic. If you are feeling decadent, add 1 cup of grated vegan mozzarella-style cheese along with the arugula.

​Ingredients

Directions

  • 2 teaspoons neutral flavored oill

  • 1/2 cup diced yellow onion

  • 3 garlic cloves, pressed or minced

  • 1 cup diced cremini mushrooms

  • 14 ounces extra-firm tofu, crumbled

  • 1/2 teaspoon ground turmeric

  • 1 cup chopped tomato (1/2-inch pieces)

  • 1/2 teaspoon sea salt, or to taste

  • 1/8 teaspoon freshly ground black

  • pepper, or to taste

  • 1 cup spinach, arugula, or stemmed and shredded kale

  • 1 tablespoon chiffonaded fresh basil

  • 3 tablespoons nutritional yeast

  • 1 teaspoon wheat-free tamari or other soy sauce (optional)

1. Place a large sauté pan over medium-high heat and melt the coconut oil. Add the onion and cook for 1 minute, stirring frequently. Add the garlic and cook for 1 minute, stirring frequently. Add the mushrooms and cook until they begin to soften, about 3 minutes, stirring frequently and adding small amount of water, if necessary, to prevent sticking. 2. Add the tofu and turmeric and cook until the tofu begins to brown, about 5 minutes, stirring frequently. Lower the heat to medium, add the tomato, and cook until it begins to soften, about 3 minutes, stirring frequently. 3. Add the remaining ingredients and cook until the arugula is wilted, about 2 minutes, stirring frequently. Serve warm.

Details

Nutrition Information

Yield: 4 cups scramble Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes Serving size: 1 cup Number of servings: 4

Keep it fresh! Use this recipe as a template for building a health-promoting meal, but try mixing up the components based preferences and/or local availability.


Garden Scramble


Base: Replace the tofu with tempeh, seitan, or Beyond Meat

Veggie component: Add 1 cup of seeded and diced bell pepper and/or diced zucchini along with the mushrooms.


Herb component: Replace the basil with fresh cilantro, parsley, or 2 teaspoons of fresh dill.


Global Spice component: For a Mexican Scramble, add 1 cup of cooked black beans, 2 tablespoons of chopped fresh cilantro, and 2 teaspoons of chili powder, and replace the tomato with salsa.


For an Indian Scramble, add 2 tablespoons of chopped fresh cilantro, 1 tablespoon of curry powder, and 1 teaspoon of ground cumin.


For an Italian Scramble, add 1/2 cup of diced olives, 1/2 cup of thinly sliced sun-dried tomatoes, 2 tablespoons of chiffonaded fresh basil, and 1/2 teaspoon of minced fresh rosemary.


For an oil-free version, omit the oil and use the water sauté method.



Macadamia Nut–Crusted Tofu

Recipe courtesy of The 30-Minute Vegan



Ingredients

Directions

Tofu

  • 1 pound extra-firm or super firm tofu

  • 1 tablespoon soy sauce

  • 1 tablespoon safflower oil or your favorite, (optional)

  • 1 tablespoon water


Tahini Spread

  • 2 tablespoons tahini

  • 1 teaspoon soy sauce

  • ½ teaspoon minced garlic (optional)

  • 2 tablespoons water or more, depending on consistency of tahini

Crust

  • ½ cup macadamia nuts

  • 2 tablespoons dried coconut

  • ¼ teaspoon ground cumin

  • 1/8 teaspoon sea salt

  • 1/8 teaspoon black pepper

  • 1 tablespoon minced fresh cilantro, Italian parsley, basil, or herb of your choosing

1. Preheat the oven or a toaster oven to 350°F. Slice the tofu into four cutlets. Or try making triangles by slicing the block of tofu diagonally and then slice in half to create four cutlets. Place on a baking dish with soy sauce, coconut oil, if using, and water. Marinate for 5 minutes, flipping periodically. 2. While the tofu is marinating, prepare the tahini spread by placing the ingredients in a small bowl and whisking well. 3. Place the tofu, along with its marinade, in the oven and roast for 12 minutes. While the tofu is cooking, prepare the crust. Pulse-chop the macadamia nuts in a food processor until they are coarse crumbs. Be careful not to over-process or they will turn into a paste. Transfer to a bowl with the remaining crust ingredients and mix well. 4. Remove the tofu from the oven and coat the top of the cutlets with tahini marinade, using a spoon. Liberally top the cutlets with the crust mixture and bake for an additional 5 minutes. Serve immediately.

Details

Nutrition Information

Serves 4


Purple Potato Tempeh Hash


If you are looking for a filling breakfast that provides sustained energy, this is your dish. This fiber packed hash is savory, smoky and slightly sweet thanks to the purple potatoes. Purple potatoes have their origins in Peru and Bolivia and have more antioxidants than other potato varieties, making their potassium content even more valuable for heart health. Super-filling tempeh, a perfect source of quality protein, and high b vitamin greens round out this meal nicely.


Ingredients

Directions

  • ​1 ½ cups chopped purple sweet potato, ½ inch pieces

  • 1 tablespoon coconut oil, or water sauté

  • 1 thinly cup sliced yellow onion

  • 2 tablespoons minced garlic

  • 8 ounces tempeh, ½ inch pieces

  • 1 cup diced red bell pepper

  • ¼ teaspoon liquid smoke, or 1 teaspoon smoked paprika, optional

  • 1 tablespoon plus 1 teaspoon soy sauce, try wheat-free tamari

  • ½ teaspoon paprika

  • ¼ teaspoon sea salt, or to taste

  • ⅛ teaspoon ground black pepper

  • ⅛ teaspoon cayenne pepper

  • 1 tablespoon nutritional yeast, optional

  • 1 cup arugula, shredded kale, or chard

​1. Place a steamer basket in a pot with ½ inch water over medium high heat. Bring to a boil. Add the potatoes, and cook until just tender, approximately 10 minutes. Remove from the heat. 2. Meanwhile, place a saute pan over medium high heat. Add the oil. Add the onion, and garlic, and cook for 3 minutes stirring frequently. Add the tempeh, and bell pepper, and cook for 5 minutes, stirring frequently, and adding small amounts of water if necessary to prevent sticking. 3. Add the liquid smoke, if using, soy sauce, paprika, salt, pepper, cayenne, and nutritional yeast, if using, and cook for 3 minutes, stirring frequently. 4. Add the arugula, and cook for 1 minute, stirring frequently. Add the cooked potatoes, and gently stir well before serving.

Details

Nutrition Information

​Yield: 4 cups Prep time: 20 min Cook time: 15 min Total time: 35 minutes Serving size: 1 cup Number of servings: 4

Nutrition Facts per serving (131)g Calories: 353.3 Fat Calories: 222.1 Total Fat: 25.3g Saturated Fat: 7.2g Cholesterol: 0mg Sodium: 345.8mg Total Carb: 23.2g Dietary Fiber: 5g Sugars: 5.3g Protein: 12.4g

Variations

Replace the purple potatoes with sweet potatoes or other potatoes.

Replace the tempeh with tofu, seitan, or Beyond Meat, see page x

Add 1 teaspoon seeded and diced jalapeno along with the onion.

Add 1 cup thinly sliced mushrooms along with the onion.

Add 1 cup grated vegan cheese along with the arugula.

For an oil-free version use the water saute method.




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