<img height="1" width="1" style="display:none;" alt="" src="https://ct.pinterest.com/v3/?event=init&amp;tid=2613151364092&amp;pd[em]=<hashed_email_address>&amp;noscript=1">

WHAT WE DO & WHY

SUPPORT OUR 501(c)(3) NON-PROFIT

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 1

Internships

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 3

Our Partners

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 2

About Us

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 6

Public Health

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 5

Our Students

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 4

Student Blog

Tofu and Kale Kick-Start Superfood Breakfast Scramble

CONTRIBUTORS

The best way to start the day is with a healthy yet simple go-to breakfast! This Tofu and Kale Superfood Breakfast Scramble combines two nutrient-rich foods into one delicious meal. 

 

When choosing what to eat for breakfast, avoid high-carb foods without a solid protein source to go with it. Especially simple carbohydrates, as they can cause grogginess and lower motivation first thing in the morning... Instead, opt for greens and proteins!

 

The high-protein content of tofu, coupled with kale, is a fantastic combo that will keep you energized and focused throughout the day. With only a handful of ingredients, you can create a dish that will give you an extra boost from superfoods to kickstart your morning!

The Benefits of Kale

 

Kale is one of the most nutrient-dense foods in the world. Many people refer to kale as a ‘superfood’ due to its significantly rich nutritional value.

 

  • One cup of raw kale contains 3 grams of protein, 2.5 grams of fiber, and vitamins A, C, and K.
  • Fiber and antioxidants found in kale help to prevent chronic illnesses from developing (diabetes, cancer, heart disease).
  • Minerals in kale help with anti-inflammatory responses within the body.
  • Cholesterol levels may be reduced from the high antioxidant content in kale.

 

The flavor and nutritional value of kale depend on the type consumed, and the season it is picked. For example, kale that is harvested in the winter provides higher fiber content than summer kale. However, winter kale has a bitter taste.

 

You can avoid the natural bitterness of kale by sautéing or steaming the leaves. You can also “massage” the kale lightly for 2-3 minutes with lemon and olive oil before use to soften the texture and flavor!

 

Tofu-and-Kale-Kick-Start-Breakfast-Scramble3

 

How Else Can I Use Tofu In Recipes?

 

Tofu is a versatile ingredient that can be incorporated into any recipe. It is made from condensed soy milk and is an excellent protein alternative for plant-based diets. Commonly used as a substitute for a variety of foods, tofu can be mixed with turmeric to mimic scrambled eggs, and can easily fool the eyes and the palate!

 

To prepare tofu for cooking, it may help to press the tofu. Pressing helps release excess moisture from the tofu, a creates a more durable texture. For this recipe, pressing the tofu is not a required step, as the moisture will release and evaporate when heated. 

 

Aside from being pan-fried by itself, tofu can be used to create sweet delicacies. Smoothies, pudding, and ice cream are all popular foods that can be created with tofu; tofu’s thickness provides creamy foods with a rich consistency. 

 

Want More Plant-Based Breakfast Ideas? Try These Recipes!

Thrive-Banner-Keto-Paleo-Vegan-Whole30-Organic-Products

Help support Assuaged and SAVE on great vegan organic products and more at Thrive! 🌱

 

Try adding this scramble into a tortilla with some baked sweet potatoes for a well-rounded and balanced breakfast burrito with some complex carbs that will slowly burn off throughout the morning!

 

Do you have a go-to way of cooking tofu or kale, or maybe a favorite breakfast recipe that makes your weekdays a bit easier? Feel free to share your favorite recipe with the Assuaged community on our ➡️Share A Recipe⬅️ page!

Tofu and Kale Kick-Start Breakfast Scramble

Tofu and Kale Kick-Start Breakfast Scramble

Yield: 2
Author:
prep time: 10 M cook time: 20 M total time: 30 M

ingredients:

instructions:

How to cook Tofu and Kale Breakfast Scramble

  1. Heat a cast-iron pan or skillet over medium heat, and add oil.
  2. After about 30 seconds, place pressed tofu block on heat pan and cook for about 5 minutes, then flip block and cook 5 minutes more.
  3. Crumble tofu in the pan, if you prefer a little crisper, let it cook a couple of minutes more.
  4. Add all other ingredients, Except vegetable broth and saute for about 2 minutes.
  5. Then add broth and cook for 5 minutes more, or to desired consistency.
Tofu Scramble, Kale and Greens, Superfood, Super Breakfast
Did you make this recipe?
Tag @assuagedapp on instagram and hashtag it #assuaged
Created using The Recipes Generator

JOIN THE CONVERSATION

Browse more healthy living plant-based recipes on our FREE Assuaged iOS App!

Assuaged Winning Design_RGB

App Store

Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time.

And don’t worry, our favorite foodie brand Trifecta has lots of Less Prep, high-protein and gluten-free meals.

✅ Immunity-Rich Meals
✅ Fast-Prep & No Hassle
✅ Ease Cooking Stress
✅ Enjoy Plenty of Variety

️ PLANT FOOD

Refreshing Sleep For A Healthier You

Our organic vegan Cherry Mint Sleep Oral Spray has potent antiviral antioxidants. Cherry and L-Threonine are helpful for a good night's sleep, L-Threonine maintains the connective tissues and muscles keeping them strong and elastic, including the heart.

Get Sleepy Now

Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

I Want Organic Shopping For Less