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Healthy Breakfast Scramble

Food As Medicine

This is a cholesterol-free and low-fat way to enjoy scrambled “eggs.” Using tofu instead of eggs adds extra fiber and healthful plant protein, and turmeric gives the scramble the familiar yellow color. Turmeric is a spice that has been used for centuries in traditional Chinese and Indian medicine. It comes from the root of the Curcuma longa plant and is also used in cooking. It has the telltale taste of curry and gives mustard its yellow color. Turmeric offers a number of health benefits and should be included in your diet if possible.

Health Benefits of Turmeric:

  • Anti-Inflammatory
  • Antioxidant
  • Cancer – Helps Body Fight Off Cancer Cells
  • Cholesterol – Lowers LDL Cholesterol
  • Liver Function – Helps Liver Remove Waste

Ingredients

Makes 6 servings

1 pound low-fat tofu
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 tablespoons vegetable broth
2 garlic cloves, minced
1/2 medium onion, chopped
1 teaspoon dried parsley, lightly crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon turmeric
1 medium zucchini, chopped

Directions

Press the block of tofu between two plates to remove excess liquid. Do this with a couple of paper towels between the tofu and the bottom plate and a can of vegetables or other weight on top of the top plate. Replace paper towels with new ones as they become saturated. Press tofu for at least 30 minutes—the longer, the better with 2 hours being ideal.

Combine turmeric, black pepper, salt, and parsley in a small dish. Sauté onion and garlic in broth until tender. Add bell peppers and zucchini and cook until softened. Crumble tofu into skillet, sprinkle mixture with combined seasonings and cook, stirring over medium heat until heated through.

Stored in a covered container in the refrigerator, leftover Breakfast Scramble will keep for up to 2 days.

Per serving (1/6 recipe): 86 calories; 3.5 g fat; 0.5 g saturated fat; 40.8% calories from fat; 0 mg cholesterol; 6.9 g protein; 8.7 g carbohydrates; 3.2 g sugar; 3.3 g fiber; 122 mg sodium; 51 mg calcium; 2.4 mg iron; 49.4 mg vitamin C; 608 mcg beta-carotene; 0.6 mg vitamin E

Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

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