Before I was vegan, eggs always seemed icky to me so it took me a long time to try scrambled tofu. But as soon as I tasted it at a local restaurant, I fell in love. Scrambled tofu resembles scrambled eggs in texture, look, and taste (if I remember correctly), but it is soo much healthier (and not icky). When choosing to use firm or extra firm tofu, I would recommend if you like your scrambled “eggs” to feel well done and a bit dry use extra firm tofu. If you want softer, moister “eggs” use firm tofu. All the ingredients are for flavor (except the oil) so they can be omitted or the amounts can be changed.

Place turmeric, minced onion, nutritional yeast, salt, and pepper into a small container with a lid. Shake to mix. Put oil in large stainless steel saute pan (it is NOT necessary to use nonstick). Slice a hole in the package of tofu and drain the water. Leave the tofu in the package and cut it into about 6 pieces. Remove one piece of tofu at a time and use your hands to squeeze the excess water out of the tofu. Crumble the tofu into the pan. Keep the crumble piece pretty large, they will break apart more as you stir and cook. After all tofu is crumbled into the pan, sprinkle the dry spice mixture over the tofu (it will seem like a lot of dry, but it will absorb). Pour tamari over the tofu. Turn the stove on to medium heat. As it warms stir the tofu with a spatula to mix the flavors. Cook uncovered until thoroughly heated, about 7-10 minutes. I can make this whole recipe in less than 15 minutes – quick and easy!

This recipe serves 3 people (or me and my 2 serving eating husband).

Calories Fat Saturated Fat Cholesterol Protein
1/3 of scramble tofu recipe 155 8.6 g 1 g 0 14.6 g
2 large eggs cooked in 1 ts of canola oil 194 14.6 g 4.3 g 424 mg  (142% daily value)

12 g

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pancakeWe have tried quite a few vegan pancake recipes, and we like Moby’s recipe best for both taste and health. Moby’s original recipe and video is on epicurious. These pancakes are fat free and full of good stuff. The ingredients are inexpensive and easy to find.

We do not use Teflon coated cookware so I make pancakes in our stainless steel round skillet. With high-heat canola oil spray, they do not stick. Moby makes these pancakes by pouring the batter on the pan and then adding the fruit. This method caused lots of sticking on my stainless so I just gently fold in the berries into the batter before pouring onto the skillet. pancake1

  • 1 1/2 cups spelt flour
  • 1/2 cup oat bran
  • 1/2 cup wheat bran
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups soy milk
  • 1 cup berries (frozen unthawed or fresh)

Preheat a skillet to medium-low (4.5 out of 10 on my stove). Mix dry ingredients. Add soy milk. Mix well. Let batter set for a few minutes – it will thicken. Add berries and gently fold into the batter. Spray or wipe skillet with high-heat canola oil. Pour about 1/4 cup batter onto skillet making 3-4 pancakes at a time. Preheat oven to 270º. Cook pancake until golden brown on each side. Place in the oven to keep warm until you finish cooking. Makes about 12 very filling pancakes. Also yummy with raspberries.

applemuffin.jpg

I wanted to create an easy one-bowl-recipe for low fat muffins without egg replacer or tofu. Egg replacer isn’t complicated, but it adds one more step and has multiple ingredients (I prefer to use simple one ingredient products). These delicious muffins are really good for you if you skip the topping, but the topping makes them extra special and is worth the extra calories and second bowl needed for mixing it.

Muffins:
1 ½ cups of whole-wheat pastry flour
½ teaspoon salt
2 teaspoons baking powder
1 teaspoon cinnamon
¼ cup maple syrup
1 cup unsweetened applesauce
¼ cup soymilk
2 cups of apples cut into small bits

Topping (optional):
¼ cup organic sugar
¼ cup walnuts or pecans, finely chopped
2 tablespoons whole-wheat pastry flour
2 tablespoons of vegan butter
½ teaspoon cinnamon

Wash and chop apples and set aside (I keep on their skins). In a large bowl, mix dry ingredients (flour, salt, baking powder, and cinnamon). Add wet ingredients (maple syrup, applesauce, and soymilk) and mix. Fold in the cubed apples. Preheat the oven to 400ºF. Spray muffin tin with high heat canola oil (I used muffin wrappers for the pictured muffins, but they stuck a bit when I unwrapped them). Spoon the muffin batter into tin. You should have enough to make 12 muffins. In a small bowl mix all topping ingredients with your fingers and then crumble onto of the muffins. Bake at 400ºF for 23-25 minutes.

1 muffin without topping has 80 calories, 0 fat, and 1.6 grams of protein

1 muffin with topping has 126 calories, 3 grams of fat, .5 grams saturated fat, and 2 grams of protein

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Muffins:
1 ½ cups of whole wheat pastry flourmuffiningred.jpg
½ cup of organic sugar
½ teaspoon salt
2 teaspoons baking powder
1 Ener-G Egg Replacer
1/2 cup + 1 tablespoon soy milk
3 tablespoons organic canola oil
1 cup of blueberries (fresh or frozen)
Topping:
¼ cup organic sugar
¼ cup whole wheat pastry flour
2 tablespoons of vegan butter

1. Combine dry ingredients in a large bowl (flour, sugar, salt, baking powder).
2. Prepare the “egg.”
3. Combine wet ingredients in a small bowl (egg, oil, milk).
4. Add liquid ingredients to the dry ingredients. Mix well.
5. Add blueberries and stir gently.
6. Place unbleached cupcake wrappers into muffin tin.
7. Scoop batter into cups.
8. Preheat oven to 400º.
9. Make topping in a small bowl by mixing sugar, flour, butter with your fingers.
10. Crumble on top of each muffin.
11. Bake at 400º for 23-25 minutes.

According to my calculations 1 muffin contains 149 calories, 5 grams of fat (.7 saturated fat, 1.5 polyunsaturated, 2.7 monounsaturated), 0 cholesterol, and 2 grams of protein.

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