tofu scramble: a sugar-free breakfast of champions

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Morning my friends!

So day 5 of the sugar free challenge has come and gone and I’m doing pretty well! I’m feeling very tired, which is completely my own fault though. I went out for coffee the other night and forgot to specify decaf. Needless to say, for someone who hasn’t been consuming very much caffeine, 3 espresso shots is a ton! I got absolutely zero sleep that night I was so jittery! As a result I’m not feeling fantastic, but that shouldn’t be attributed to going sugar-free. I thought I would be craving sugar huge yesterday as a result of my lack of sleep- I find when I don’t sleep my body screams for sugar as a means for more energy. But I didn’t! I just kept really well hydrated and everything went smoothly :) I got a good sleep last night and hopefully will be back on track soon.

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Today’s recipe is a vegan classic. It seems like a right of passage for a vegan food blog- everyone has their own version or interpretation of it. I thought it was about time I added my mine to the blogosphere! It’s easily sugar-free and very hearty from the protein, so will help satisfy your hunger and prevent sugar cravings.

Even more than that, it’s savoury. Sometimes eating sweet foods, even if it’s natural sugars from fruits can lead to more sweet cravings later on in the day. It’s like you give your body a taste for it and it just want more. Eating savoury foods helps prevents this.

For any of my readers who might e unfamiliar with this dish, tofu scramble is the vegan version of scrambled eggs. You take some firm tofu, crumble it up and sauté it with spices and veggies if you like to produce a dish similar to eggs. While it doesn’t taste exactly the same as eggs, it’s delicious in it’s own right.

One thing that definitely helps it taste more like eggs is black salt. This was my first time trying it and I am such a fan! It has a sulphur-like smell and taste which when added to tofu produces that characteristic flavour of eggs.

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This particular morning I served my tofu scramble with some leftover roasted potatoes (using the recipe for roasted potatoes described in this recipe) and fresh fruit and radishes in a combination that was inspired by Heather at Sunday Morning Banana Pancakes. Ok, so I kind of undid the benefits of eating a savoury breakfast here, but is was such a nice pairing and a great addition to my lazy-day brunch :)

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Classic Tofu Scramble (Vegan, Gluten-free, Sugar-free)

This tofu scramble includes sautéed red bell pepper and kale for some nutritional punch. The tofu is packed with protein giving this dish some staying power. Make it a complete meal my serving toast or potatoes with it!. It makes a great addition to a weekend brunch!

Serves 2.

  • 1/2 block firm or extra-firm tofu, drained and pressed
  • 1/2 a red bell pepper
  • 1/4 cup chopped red onion
  • 1 cup kale torn into bite-sized pieces
  • 1 clove garlic, minced
  • 2 tbsp nutritional yeast
  • 1 tbsp Bragg’s
  • 1 tsp cumin
  • 1/4 tsp chilli powder
  • 1/4 tsp turmeric
  • large pinch (around 1/8 tsp) black salt (optional)
  • 1/4 + water
  • 2 tbsp chopped parsley or fresh herb of your choice
  • coconut oil for the pan (or another high-smoke point oil)

Preheat a pan over medium heat. Add a small amount of coconut oil to the pan. Add the garlic, red onion and bell pepper and sauté for 5 minutes or until the onion is translucent. Crumble the tofu into the pan and add the spices, Bragg’s, nutritional yeast and kale at the same time. Sautee for another few minutes adding splashes of water as needed. Deglaze the pan with 1/4 cup water and continue to sauté until the tofu becomes browned and slight crispy. Remove from the heat and sprinkle with parsley! Serve immediately.

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I love having Sundays off and getting to eat a lazy Sunday brunch

And with that I fully inaugurate myself into the world of vegan food blogs. Cool?

Have a great Monday everyone!

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51 thoughts on “tofu scramble: a sugar-free breakfast of champions

  1. Pingback: R&R: Le Pain Quotidien and Not Quite Vegan Tofu Scramble « galley kitchen gal

  2. Pingback: tofu scramble: a sugar-free breakfast of champions | CookingPlanet

  3. Pingback: Keeping a balanced diet is not always easy… « Life in Harmony and Balance

  4. Great tip on the black salt! I never knew this though I DID have the real deal Sunday after the cooking class, I was needing protein big time and I shocked my husband by cracking a few eggs into the pan (rare for me). I am an often savory on the morning person, and everyone should have a few tofu tricks up their sleeves for sure!

    • I don’t have savoury for breakfast too often- I find the sweet options are just faster and more convenient. But I guess that’s because I’ve let them be more convenient! I mean it really doesn’t take any longer to whip up a tofu scramble than it does pancakes. I should start doing it more!

      Hope you like the black salt when you try it! It’s a game changer lol

  5. I like to think of tofu scrambles like great works of art – it doesn’t matter how many you’ve seen and enjoyed, another one still makes the world a better place! And art goes great with fried potatoes. Oh, wait…

    • Hahah that’s so poetic and SO TRUE. Tofu scrambles are my ultimate vegan brunch food and I love how no matter what you toss in, it tastes amazing. Must be the nutritional yeast. And yes fried potatoes…why is it that fried food is so delicious?

  6. I’m not a savoury-in-the-morning fan…. but this would be an awesome lunch or easy dinner for me! I must get some black salt, pronto! Hope you get some sleep soon, although you do get used to sleep deprivation (argh) – naughty caffeine.

    • I have always preferred sweet too, or at least a mix of savoury ad sweet. Like whenever going out for breakfast in my pre-vegan days I would always order something that came with a little of everything- eggs, bacon with some pancakes and fruit. I always want it all lol. While my food preferences have changed significantly I still like having lots of variety in my meals.

      Yes you must try black salt! It really brings tofu scrambles to the next level.

      Thanks, I am almost feelings back to normal. It’s amazing how long one sleepless night stays with you. When I was a student I definitely ran on very little sleep and got used to it. I’m sure I’ll get reacquainted with this come September ;)

  7. Haha, it’s so true that every blogger has their own version of a tofu scramble. Mine looks a lot like yours, although I have yet to “inaugurate” myself into the tofu scramble world…maybe soon. I was never a big fan of eggs in my pre-vegan days but love tofu scramble. That black salt really makes the difference, along with the nooch, which I will put on everything!

    I totally agree with you that eating even natural sugars will increase your tastes and craving for other sugars as well. I notice when I eat more fruit and slightly sweetened foods, I want more and more, and tend to overeat sweets on those days. Oh, and the lack of sleep thing…I overeat on those days too. I think its a hormone thing…when you get little sleep, your body doesn’t produce enough of a hormone that signals satiety. Ahh, those darn hormones!

    • That’s funny, I LOVED eggs in my pre-vegan days. They are probably the thing I miss most. So having tofu scrambles around definitely made the transition easier. I don’t miss eggs too much any more but I love tofu scrambles even so- so many good flavours and each scramble can be different. I’m so glad I have discovered black salt!

      I find eating natural sugars more leads to me eating more added sugar slowly. I find them creeping more and more until I find myself adding stevia to everything! I always give myself periods where I cut it out for a while to reset again. Hopefully I can make it stick this time!

      Ya lack of sleep is terrible for it too. You’re right it must be hormonal! The body probably releases stress hormones or something that leads to us craving comfort in the form of sweets. Huh, cool beans :)

    • Thank you Richa!

      My usual breakfasts are sweet simply because it’s so easy to throw together a smoothie or a sweet porridge. This reminded me how amazing savoury breakfasts can be! I need to start switching it up more! I should probably head on over to your blog for inspiration ;)

  8. I LOVE Tofu Scrambles – they are so amazing! After seeing yours, you have inspired me to share my version!

    And seriously, Gabby you are the best – thank you for the link up – your radishes look AMAZING!

    I fell in love with sulfur salt a few christmas’ ago when Justin but me a couple samplers from the salt lab- I just ordered a 1lb bag from amazon – I am pretty sure I will be set for life ;)

    • Tofu scrambles have to be the ultimate vegan breakfast food- I have never met anyone who didn’t like it!

      You’re so welcome! It was such a delicious and pretty addition to my breakfast I had to share! Thank YOU for the inspiration :)

      Wow! 1 lb of black salt, that’s just awesome :)

  9. I nearly bought black salt the other day, now I’m regretting not getting it. I love a good tofu scramble, but I’ve heard the black salt really takes it to the next level!

  10. Aren’t lazy Sundays the best?!?! When I used to work on Sundays, I was miserable- it was way worse than working on Saturday. Sundays are meant for big brunches and tofu scrambles. I don’t think I would have survived the first few months of veganism if it weren’t for all of those scrambles. Yours looks so yummy! I always like greens in mine too.

    I also really like that you did Heather’s plate, with the watermelon, strawberries, and radishes! I bet it was the perfect addition to your brunch! Happy Monday! :-)

    • I love Sunday! I don’t get them off all the time, so when I do, I make sure to take full advantage! And by full advantage I mean eat tons of good food ;)

      Eggs are the food I miss the most, so it was so crucial for me when I was going plant-based too! Greens are just such a great way to add some nutrition and colour, to scrambles and pretty much anything. Most of what I make gets a green tossed in.

      Yes Heather’s plate was awesome! I loved the combination of flavours and the fresh fruit was the perfect accompaniment to a summer brunch :)

      Happy Monday Kristy :)

  11. I actually made tofu scramble yesterday too, although I didn’t have any kale (sad) and I went with sweet potatoes… but really- I’ve never met a tofu scrambz I didn’t like :)

  12. what a brunch!! I love lazy Sunday mornings too:) Your scramble looks delicious — I love all the colors in it…mmm. i love starting the day with protein — it keeps me full. And I agree, I find if I have something “sweet” for breakfast, I crave more “sweet” things later in the day!

  13. It’s amazing when you realize just how much of an effect caffeine has on your body when you aren’t used to it! It’s also crazy to think about what must be happening to your body when it DOESN’T have that effect on you! I hope that you were able to get some rest!

    I’ve been thinking about making tofu scrambles lately, what timing on this post! Yours looks really lovely and the fruit really freshens up the meal. Looks like you have a beautiful breakfast going on there. I love roasted potatoes so much, especially with rosemary. Yum! Now I need to make a tofu scramble for sure ;) Thanks for the inspiration and hopefully you are all rested now!

    • You know, I hadn’t even looked at it that way! So true, now I know how crazy caffeine is- this has only strengthened my resolve to keep on avoiding it!

      I feel like our lives are in sync- we crave the same foods at the same time and lose sleep at the same times! This was an awesome breakfast- it’s been at least 7 months since my last tofu scramble! Glad I inspired you to have one!

      Hope you are rested after your long working weekend too :)

  14. I love black salt, too! I always add it to my faux-egg dishes. :)
    Btw, I also don’t consume much caffeine and have also learned the hard way that black tea at 5pm will not let me sleep either… BAD news. Herbal teas only, unless a green tea in the morning only. I prefer my sleep to caffeine. :P

    • I can’t believe it took me this long to try it- black salt is going to be a staple from now on!

      I know what you mean, I am still recovering from that caffeine from Friday. Really shows you how intense coffee is and what it’s doing to your body! Lots of sleeping going on tonight then hopefully I’ll be all set!

  15. Thanks Gabby. I love your blog. I want you to talk about the nutritional yeast. I do not know what is that and why you use it. Thanks a lot,

  16. I adore tofu as part of my morning! You scrambled dish looks so fantastic and serving with refreshing fruit and radish is a definite must try :)
    Thanks!

    Cheers
    Choc Chip Uru

  17. i have always been a big fan of eggs in the morning and especially scrambles! i occassionally do make myself a big egg scramble. having grown up on a chicken farm I started to appreciate the quality of eggs I get from home! my dad came to visit me this weekend and brought a bunch of eggs with him so i will be enjoying them! BUT eggs are totally different to a yummy tofu scramble with lots of turmeric and black salt! I made a great one last week too and will soon be posting the recipe!

    • Eggs are the food I miss most so even though tofu scramble isn’t the same, it helps satisfy my cravings for them!

      Isn’t black salt amazing? I can’t believe I’d never used it till now, took this to a whole new level!

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