Tofu Scramble

Here is one of my favorite go to meals for breakfast, lunch, or dinner. Hot or cold. Eat it as is, or add it to some steamed vegetables, a kale salad, or just as a side. Protein, fiber, vitamins all in one and its delicious! Enjoy

Ingredients

• 2 14 oz blocks of Organic Tofu drained and smashed ( w/ a potato masher or fork)

• 2 Tbsp olive oil

• 1 onion chopped

• 1 red bell pepper

• 1 can organic black beans

• 1 cup of chopped mushrooms of choice ( I cook these separately not to make the tofu soggy)

• ½ tsp ground cumin

• 1½ tsp ground turmeric

• ½ cup chopped cilantro

• Optional: Any other preferred vegetable

Method

1. Heat oil in Large skillet, sauté onions until slightly browned.

2. Add in chopped vegetable and cook for a few minutes, add in tofu and spices, cook another few minutes then add in cooked mushrooms.

3. Cooked until well heated through.

4. Sprinkle cilantro on top.

5. Salt and pepper to taste

6. Hot sauce goes well with this as well.

7. Serve with a salad, tortilla, or as is.

Egg Frittata Muffins

A quick high protein, healthy snack or meal.

Ingredients:

6 eggs

4 egg whites

1 garlic glove minced

1/3 cup unsweetened almond milk

1/4 tsp dijon mustard

1/4 tsp salt

Pepper

1/4 tsp oregano

2 tbsp chopped dill

1/4 cup chopped spinach or 2 small kale leaves shredded

1 cup halved cherry tomatoes

2 scallions chopped ( may reserve green chopped tops for garnish)

1/3 cup crumbled feta or shredded parmesan cheese ( optional)

Top with fresh herbs, avocado, or salsa ( optional)

Instructions:

Preheat Oven to 350 F

Spray muffin pan with a “non stick” spray ( do not use olive oil or avocado spray as it will stick) or use a silicon muffin pan and also use the “non stick” spray

In a large bowl whisk together eggs, milk, garlic, dijon, and dill, oregano, salt and pepper.

Pour a small amount of egg mixture into each sprayed cup.

Divide all the chopped veg, tomato halves, and cheese into each cup then pour remaining egg mixture on top .

Place in the oven ( if using a silicon muffin pan place on a cookie sheet for stability) for 20-25 minutes.

Take out of the oven and place muffin pan on a cooling rack. When cool enough to handle take out of pan and enjoy.

If you are planning on eating them later or any leftovers, place on cooling rack until completely cooled.

Store in a closed container ( I put mine on a paper towel to absorb condensation) in the refrigerator for up to 2 days .

Vegan Omlette Muffins (GF)

When you are in the mood for an egg bite but without the egg, this recipe is for you. Great breakfast addition or snack.

Ingredients:

1/2 red bell pepper

1/4 onion ( red or white)

12 cherry tomatoes (cut in half)

1/2 cup mushrooms chopped fine

1 cup spinach

2 tbsp nutritional yeast

3/4 cup chick pea flour

1/2 tsp baking powder

1/2 tsp garlic powder

1/2 tsp salt

1 cup water

Instructions:

Preheat over to 375

Line or spray muffin tins

Saute veggies al dente

Add all ingredients to bowl and whisk to combine

Spoon contents into muffin cups (3/4 full)

Bake for 25-30 min

Let cool

Store in airtight containers