Month: September 2020

Scrambling to Find New Recipes?

Scrambles are the perfect edition to your meal options. Not only are they full of healthy protein and packed with essential vitamins and minerals, but they allow for full creativity in the kitchen. 

Scrambles can be eaten any time of the day. They are not just limited to eggs or egg whites, but can also be prepared using tofu instead. Add your favorite vegetables and spices to give it your own flare and boom you are done in 10 minutes! Scrambles are a suitable dish for all cooking skill levels and are a perfect option when trying to use up any leftover produce. Not to mention, they are easy on the wallet.

Try this delicious recipe for a vegan-friendly tofu scramble. Feel free to add more vegetables/spices or change any of the options listed below to fit your taste preference. You can easily swap out the tofu for 4 eggs, or 8 egg whites, or a combo for both.

 

Servings: 2

Prep Time: 15 min

Cook Time: 10 min

 

Ingredients:

  • 1/2 package of firm or extra firm tofu (approximately 7-7.5 oz)
  • 2 Tbsp olive oil
  • 1/4 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/4 tsp paprika
  • 1/4 tsp turmeric 
  • Water (to thin)
  • 1/4 red onion (thinly sliced)
  • 1 cup of cherry tomatoes (halved)
  • 1 cup kale or spinach (loosely chopped)
  • 1 cup of broccoli florets (chopped)

Directions:

  • Drain the tofu until it is very dry. A good trick is to place the tofu under paper towels then place something heavy on top (like a pot or pan) for about 15-20 minutes. Change out the paper towels when saturated.
  • While the tofu is draining, prepare your marinade by adding the dry spices to a small bowl with just enough water to make a pourable sauce. Set aside.
  • Heat a large skillet with olive oil over medium heat. Once hot, add the onion and broccoli. Cook about 5 minutes until softened.
  • Add the kale (or spinach) for 2 minutes until it is slightly wilted.
  • While the veggies are cooking, use a fork, your hands, or a potato masher to crumble the tofu into bite-sized pieces.
  • Add the tofu to the skillet and sauté for 2 minutes. Next, pour your marinade mostly over the tofu and a little over the veggies. Stir immediately, making sure it is evenly distributed. Cook for another 5 minutes until the tofu is slightly browned. Add the cherry tomatoes and cook for another 2 minutes.

Dark Chocolate Covered Banana Coins

Cool off with a sweet treat that won’t break the calorie bank. Introducing: Dark Chocolate Covered Banana Coins.

Fruit is a much healthier alternative to ice cream, popsicles, and other high calorie, high sugar frozen desserts. Fruit provides natural sugar, helping to satisfy your sweet tooth, while also supplying many essential vitamins and minerals. Make it frozen fruit, and now you really have something to cool off with. Bananas provide potassium and fiber while dark chocolate is an antioxidant and contains flavanols, which help reduce blood pressure, improve blood flow to the heart, prevent blood clots, and promote overall heart health. You can easily swap out the banana for strawberries or pineapple or prepare this recipe using a combination of all three fruits. This recipe is super easy to make and is one the entire family will enjoy both making and eating. Moderation is key with sweet treats, even healthier alternatives. Be sure to enjoy these delicious frozen desserts in a small but satisfying amount. 1 serving size = 4 pieces. Ingredients:

  • 2 ripe but firm bananas (peeled)
  • 2 cups of dark chocolate chips
  • 4 Tbsp vegetable oil

Directions:1. Slice the banana into 1 inch thick coins. Line a tray with non-stick parchment or wax paper and lay the slices evenly onto the tray. Place the tray in the freezer for about 1 hour until the bananas are frozen solid.2. Place the dark chocolate chips and vegetable oil in either a small microwave safe bowl or glass measuring cup. Microwave for 30 second increments, stirring each time. Repeat this process until the chocolate is melted down and smooth. Set the chocolate aside to cool (do not place in the refrigerator).3. Take the bananas out of the freezer. Set each banana slice onto a fork and, using a spoon, drizzle the cooled dark chocolate onto each side. Ensure the chocolate is coated evenly on all sides. Let any excess chocolate drip off before setting the slice down on parchment or waxed paper. Immediately put the slices back in the freezer and freeze for an additional 30 minutes until the chocolate sets.4. Enjoy some now or store in an airtight container. Slices can last up to a week.