I was inspired to cook with tofu this week. I am constantly inspired by others to cook – whether family, friends, clients or fellow bloggers. Earlier this week, I had the opportunity to be at a digital marketing company, Centro as a guest speaker for their #Wellnesspalooza Week. I spoke to the group about creating fast, healthy breakfasts. Breakfast is an important meal and some research has shown that eating more protein in the morning can keep your appetite satisfied longer and you may even cause you to eat less at lunch and dinner – without even trying!
So the question came up, “What are some quick, healthy protein sources that I can have for breakfast?” Well, there are many from both plants and animals, here are some that I recommend: Tofu, beans, nut butter, nuts, quinoa, milk from cows or soymilk, almond milk, coconut milk; eggs, turkey sausage, bacon, milk, yogurt, cheese, cottage cheese, Canadian bacon, whey protein powder.
From my protein list, I extracted tofu (you know, the white block of soybean curd that comes in a square package and you have to store in water in the fridge) and the room fell silent. Not many people are eating tofu for breakfast. One of my favorite ways to enjoy tofu is scrambled with herbs, spices and other veggies.
Why do I like tofu? It’s a great source of protein, fiber and calcium (if made with calcium sulfate) without the saturated fat, cholesterol and sodium. Plus, there’s a mere 120 calories per 1/2 cup serving. Like all soyfoods, it contains plant-based estrogens in small amounts. Since the jury is out about plant estrogens and their risk for breast cancer, keeping soy intake to 1 – 2 servings a day of whole soyfoods (i.e., soymilk, edamame, tofu) is a smart practice. By the way, a serving is 1/2 cup tofu and edamame and 1 cup soymilk.
For this scramble, I am adding ginger root as it goes so well with tofu. Ginger has been a proven panacea for stomachaches, nausea, vomiting, motion sickness, as well as morning sickness in pregnant women. I love the pungent-smell of ginger – and a little goes a long way. Try adding a slice of ginger root to hot water for a soothing ginger tea.
Sesame Tofu, Ginger and Scallion Scramble
1 cup tofu, extra-firm, diced
1 Tablespoon extra-virgin olive oil
2 teaspoons fresh ginger
1/4 cup scallions, diced
2 Tablespoons sesame seeds
1 teaspoon smoked paprika (optional)
Pinch of salt
Drizzle oil in a small skillet and add ginger and scallions. Saute for a minute; add tofu and press down with a fork to scramble. Cook through until tofu starts to turn golden brown. Remove from stove and sprinkle with sesame seeds, smoked paprika and salt. Serve from the skillet. Enjoy with a dollop of brown rice and a glass of low-sodium tomato juice.
Nutrition Information (per 1/2 cup serving): Calories: 227, Total Fat: 17 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 0 g, Sodium: 56 mg, Carbohydrates: 17 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 13 g
Enjoy eating simply,