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Protein-rich Breakfast #12Part of the protein-rich breakfast dozen:

Ingredients:

  • 1 block firm tofu
  • 2 to 3 teaspoon olive oil
  • 1/2 teaspoon tamari soy sauce
  • 1/8 teaspoon turmeric
  • 1 red onion, chopped
  • 
1/2 red bell pepper, chopped
  • 
1/8 teaspoon paprika
  • 1 tablespoon umeboshi vinegar
  • Dash of black pepper

How to: Press tofu to remove excess water — I usually do this by placing the block between 2 dinner plates and resting a tea kettle filled with water on top of the top plate for about 30-45 minutes. When I come back to it, I remove the tea kettle and tip the plates over the sink to drain out the excess liquid. Once the excess liquid is removed, crumble the tofu into small pieces. Heat olive oil in a frying pan.

  • Add tofu, tamari and turmeric and s
  • auté for 5 minutes.
  • Add onion, red pepper, paprika, umeboshi vinegar and black pepper.
  • Cook for 5 more minutes or until mixture thoroughly heated.

Garnish with alfalfa sprouts or fresh parsley.

 

This tofu scramble recipe was made available compliments of www.integrativenutrition.com, where I was trained as a health coach in 2009.

 

 

 

 

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Protein-rich Breakfast #10: Part of the protein-rich breakfast dozen

Ingredients:

  • 1 cup quinoa (12.14 g protein; $7.99/lb)
  • 1 tsp cinnamon,
  • ¼ cup blueberries (1/2 gram protein; 4.99/cup)
  • 7 walnuts (4 grams protein; 6.99/lb).

How to: Measure out 1/2 cup of quinoa and rinse it through a fine mesh strainer – or a colander lined with a round paper coffee filter. Place the rinsed quinoa in a saucepan with 1 cup of water and a pinch of salt. Bring to a boil, reduce heat, cover and simmer for 20 minutes until water is absorbed and you see the spirals coming from the quinoa grains. Scoop out one cup of quinoa, sprinkle with teaspoon of cinnamon, 1/4 cup of blueberries and walnuts.

12.14 grams of protein; total cost $19.97 (you should have quinoa and other ingredients left over for future meals).

Note: Quinoa is a high protein grain indigenous to Bolivia. This grain is low in sodium and cholesterol, and is a good source of micronutrients, especially magnesium manganese and phosphorus. To read more nutritional data on quinoa see:  http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2#ixzz2GYzaPgWA

 

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