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  • Writer's pictureDebbie Marsh

Hearty Breakfast Delight

Hearty Breakfast Delight: Tofu Scramble, Roasted Garlic Potatoes with Coconut Bacon Bits, Steamed Kale, and Vital Wheat Gluten Oat Bread

hearty breakfast delight

Start your day with a satisfying and delicious hearty breakfast delight that's easy to whip up and bursting with flavor. This breakfast spread features a star attraction – the Tofu Scramble – accompanied by mouthwatering sides: Roasted Garlic Potatoes with Coconut Bacon Bits, Steamed Kale, and a slice of wholesome Vital Wheat Gluten Oat Bread. Putting together this morning feast is both enjoyable and nourishing. The standout dish is undoubtedly the Tofu Scramble, but don't overlook the tasty supporting players like the Coconut Bacon Bits and the Vital Wheat Gluten Oat Bread. Before you begin cooking, take a quick look through this post and check out the recipes for the other components to ensure everything comes together seamlessly.


Tofu is a great plant-based source of protein that can mimic the taste and texture of traditional animal-based proteins when cooked and seasoned right. It's a game-changer! A key tip for making perfect scrambled tofu is using black salt instead of regular sea salt. Black salt has a sulfur-like aroma that resembles cooked eggs, making it a must-have in vegan cooking for creating egg-free dishes. If you don't have black salt, pink salt or sea salt will do just fine for adding flavor. Turmeric also plays a role in scrambled tofu – it not only has health benefits but also gives the tofu that classic yellow "egg yolk" look. The recipe for tofu scramble is simple and quick to make.


For the Roasted Garlic Potatoes with Coconut Bacon Bits, make sure you have your Coconut Bacon Bits ready, as they add a tasty crunch to the potatoes. I used mini potatoes, but you can use any type you prefer. Just cut them into small pieces and keep the skins on for extra texture. Whether you use jarred or fresh minced garlic, it'll work well for these potatoes. As for the steamed kale, I had some frozen chopped kale on hand to prevent it from going bad, but fresh or pre-frozen kale works just as well. You can even use the same pan you used for the tofu to cook the kale. The goal is to lightly steam or wilt the kale to soften it and reduce bitterness. Keep the seasoning simple – a sprinkle of sea salt is all you need.


tasty breakfast meal all vegan

Ready to cook? Let's dive into the recipes:


TOFU SCRAMBLE (Scrambled Tofu):

Ingredients:

  • 7 oz Firm tofu, drained and patted dry

  • 1 tbsp Nutritional yeast

  • 1/4 cup Unsweetened plant-based milk

  • 1/4 tsp Turmeric

  • 1/4 tsp Old Bay Seasoning

  • 1/4 tsp Garlic salt

  • 1/4 tsp Onion powder

  • 1/2 tsp Dried parsley (optional)

  • 1 tsp Prepared spicy brown mustard

  • Black salt (or sea salt) and black pepper (to taste)

  • 1/2 tbsp Avocado oil or vegan butter (for greasing the pan)

Preparation:

  1. Heat avocado oil or vegan butter in a large skillet over medium heat.

  2. In a bowl, mash tofu with a fork until it resembles scrambled eggs.

  3. Add remaining ingredients to the tofu and mix gently.

  4. Transfer mixture to the pan and stir occasionally while cooking until heated through.

Healthy Ingredients Benefits:

  • Tofu: A good source of plant-based protein that provides essential amino acids. It's also rich in iron, calcium, and magnesium.

  • Turmeric: Contains curcumin, a powerful antioxidant with potential anti-inflammatory properties.

  • Nutritional Yeast: Packed with B vitamins, including B12 (important for vegans), and offers a cheesy flavor without the dairy.

Tofu Scramble, Nutrition Facts:

  • Calories: ~200

  • Protein: ~15g

  • Carbohydrates: ~10g

    • Dietary Fiber: ~2g

  • Fat: ~12g

    • Saturated Fat: ~2g

  • Sodium: ~400mg

ROASTED GARLIC POTATOES WITH COCONUT BACON BITS:

Ingredients:

  • 12 oz Chopped mini potatoes (or other potato variety)

  • 1/4 cup Avocado oil (or olive oil)

  • 3-4 tbsp Minced garlic

  • 1/2 tbsp Dried parsley

  • 1/4 tsp Old Bay Seasoning

  • 1/4 tsp Garlic salt

  • 1/4 tsp Onion powder

  • Sea salt to taste

  • 1/2 cup Coconut Bacon Bits (link for recipe)

Preparation:

  1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

  2. In a bowl, combine chopped potatoes, avocado oil, minced garlic, and seasonings. Add Coconut Bacon Bits and mix.

  3. Spread the mixture on the baking sheet and roast for about 30 minutes or until the potatoes are tender.

Healthy Ingredients Benefits:

  • Potatoes: Provide complex carbohydrates for sustained energy, as well as fiber, vitamin C, and B vitamins.

  • Garlic: Contains allicin, a compound with potential immune-boosting and cardiovascular benefits.

  • Coconut Bacon Bits: Offers a smoky flavor and texture, and while coconut is high in saturated fat, it also contains medium-chain triglycerides (MCTs) that may have various health benefits.

Roasted Garlic Potatoes with Coconut Bacon Bits, Nutrition Facts:

  • Calories: ~250

  • Protein: ~4g

  • Carbohydrates: ~30g

    • Dietary Fiber: ~4g

  • Fat: ~13g

    • Saturated Fat: ~2g

  • Sodium: ~300mg

Steamed Kale Recipe:

Ingredients:

  • 2 cups chopped kale leaves (fresh or frozen)

  • 1/2 tbsp olive oil

  • Pinch of sea salt

Instructions:

  1. Prep Kale: Remove tough stems from fresh kale and chop leaves. Use frozen kale as is.

  2. Steam: Bring 1 inch of water to a boil in a pot. Place kale in a steamer basket or directly in the pot. Cover and steam for 3-7 minutes until tender.

  3. Season: Transfer steamed kale to a bowl. Drizzle with olive oil, add a pinch of sea salt, and toss.

  4. Serve: Enjoy the nutritious steamed kale alongside the rest of your breakfast.

Healthy Ingredients Benefits:

  • Kale: Rich in vitamins A, C, and K, as well as antioxidants like lutein and zeaxanthin that support eye health.

  • Fiber: Supports digestion, helps maintain a feeling of fullness, and may contribute to heart health.

Steamed Kale, Nutrition Facts:

  • Calories: ~50

  • Protein: ~2g

  • Carbohydrates: ~10g

    • Dietary Fiber: ~2g

  • Fat: ~0.5g

    • Saturated Fat: ~0g

  • Sodium: ~40mg


Healthy Ingredients Benefits:

  • Whole Grains: Provides dietary fiber, B vitamins, and minerals. Fiber supports digestive health and helps regulate blood sugar levels.

  • Vital Wheat Gluten: Contains protein and can be valuable for those following a plant-based diet to enhance protein intake.

  • Oats: Offer beta-glucans, a type of soluble fiber linked to heart health.

Vital Wheat Gluten Oat Bread (1 slice), Nutrition Facts:

  • Calories: ~100

  • Protein: ~5g

  • Carbohydrates: ~15g

    • Dietary Fiber: ~2g

  • Fat: ~2g

    • Saturated Fat: ~0.5g

  • Sodium: ~150mg

Plating the Meal:

While you're working on the tofu scramble and roasted potatoes, or after the scramble is cooked, steam the kale. Toast a slice of Vital Wheat Gluten Oat Bread and spread your favorite vegan butter on it.


Overall Healthy Ingredient Benefits:

  • Plant-Based: The meal is plant-based, which can contribute to reduced saturated fat intake and support heart health.

  • Rich in Fiber: The meal includes fiber from various sources, which aids digestion, supports a feeling of fullness, and helps regulate blood sugar levels.

  • Vitamins and Minerals: The meal is packed with various vitamins and minerals that contribute to overall health, including immune function, bone health, and energy metabolism.

  • Antioxidants: Ingredients like turmeric, garlic, and kale provide antioxidants that may help combat oxidative stress and inflammation.

Remember that individual health benefits can vary based on factors such as overall diet, health status, and portion sizes. It's always a good idea to enjoy a balanced diet that includes a variety of nutrient-rich foods. If you have specific health concerns or dietary goals, consulting with a healthcare professional or registered dietitian is recommended.


Total Estimated Nutrition Facts for the Whole Meal:

  • Total Calories: ~600

  • Total Protein: ~26g

  • Total Carbohydrates: ~65g

    • Total Dietary Fiber: ~10g

  • Total Fat: ~28.5g

    • Total Saturated Fat: ~5.5g

  • Total Sodium: ~890mg

Please keep in mind that these estimates are based on typical serving sizes and general nutritional information for the ingredients used. Actual values may vary depending on the brands, quantities, and preparation methods you use. If you have specific dietary concerns or nutritional goals, it's advisable to consult with a registered dietitian or nutritionist for more accurate information tailored to your needs.


Once everything is ready, assemble a generous portion of each dish on a plate, along with the toasted bread. Your delicious breakfast is ready to enjoy. Dig in and savor every bite! I hope you have as much fun making and eating this meal as I did. You'll definitely find me coming back to this breakfast spread soon.




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