Tag: glutenfree

Nutrition and Food, Recipes

Easy Tofu Veggie Scramble

Sarah Miller, RD

Ingredients

  • 1/2 sweet potato or any other potato you have, diced
  • 1 yellow squash, cut into bit size pieces
  • 1 zucchini, cut into bite size pieces
  • 14 oz block firm tofu, drained
  • 1 tbsp olive oil
  • 1.5 tsp garlic (or more to taste; can sub garlic powder but use less since it’s stronger than fresh)
  • 1 tsp onion powder
  • 1.5 tbsp nutritional yeast
  • 1.5 tsp turmeric
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • black pepper to taste

Instructions

  1. Drain tofu well. I use my tofu press for about 20 minutes. Don’t worry about making the block have fissures or breaks- you’re going to be mashing this up once it’s drained anyway.
  2. Heat 1 tbsp olive oil and garlic over medium heat in a deep pan or a medium size pot.  Add diced potato.
  3. Once potato pieces are slightly browned (about 5-7 min), add in the yellow and zucchini squash.
  4. Once the potatoes look a bit darker and your squash has some browning, crumble in your drained tofu. Mix together with turmeric, onion powder, nutritional yeast, smoked paprika, cumin and black pepper.  Add more or less of each seasoning to taste- I like to have enough turmeric to make the tofu appear yellow but not so much that it’s a dominant flavor. 
  5. Stir together tofu, seasonings and vegetables to distribute flavors well (about 2-4min). Serve warm.

Tips

  1. Don’t be afraid of adding or omitting spices. You can make this taste like whatever you want- that’s the beauty of tofu!
  2. Try adding in fresh diced onion instead of onion powder, or other vegetables you might have in your fridge. 
  3. Want a little more comfort? Melt some vegan (or dairy if you prefer) cheese on top to make it a melted scramble.
  4. I like to make this in my soup pot because I sometimes stir a little vigorously ???? So if you’re like me (accident and kitchen mess prone) consider using your soup pot instead of a skillet. Know yourself. ????
  5. Serve with your favorite toast (I suggest avocado toast or toasted vegan croissant toast), coffee, and orange juice for a lazy Sunday brunch. Cheers!
Nutrition and Food, Recipes

Vegan Quiche

Sarah Miller, RD

Ingredients

  • 1 pre-made vegan pie crust (I like to use Wholly gluten free 9″ pie shells)
  • 14oz block firm tofu
  • 3 tbsp nutritional yeast
  • 1/2 tsp turmeric
  • pinch of salt
  • 1 tbsp lemon juice
  • 1-3 tbsp unflavored plant- based milk
  • 1c dairy or non-dairy shredded cheddar cheese
  • 1/2 medium white onion chopped or diced into bite size pieces
  • 1 medium/large carrot or 6-10 baby carrots (whichever you have on hand) diced or sliced into bite size pieces

Instructions

  1. Press the tofu block to drain as much liquid as possible. I usually press for ~20min
  2. Remove frozen pie crust to allow to thaw for ~10-20min or per package instructions.
  3. Preheat oven to 375°F.
  4. Add tofu, nutritional yeast, turmeric, lemon juice, and salt to high powered blender. Blend until smooth. If your mixture needs help mixing add in 1tbsp of plant-based milk at a time to assist in blending.
  5. By hand, stir in the onion, carrot (or other vegetables), and cheese of choice.
  6. Spread mixture into pre-made crust.
  7. Bake for ~40-45min or until crust sides and top of quiche are golden brown and filling appears firm.
  8. Slice and enjoy!

Tips

  1. You can use any vegetable you like. Carrots and onions are a little odd I know, but the flavor is really good and gives a great crunch texture. Be creative and try asparagus, mushrooms, parsnips, spinach, potatoes, any vegetable you like!
  2. Draining the tofu block is key! If your tofu is too watery this won’t work well- trust me. Consider buying a tofu press if you don’t already have one. I bought this one on Amazon and it makes draining tofu a breeze.
  3. If you’re feeling adventurous you can make your own pie crust instead of buying a frozen store bought option. 
  4. Sprinkle some hemp hearts on top for an extra dose of protein and omegas.
  5. I recommend a really good blender for this recipe. You all know I love my blendtec. I use it as a blender and a food processor. Check out the link if you’re interested in the model I use.