Tofu Scramble with Sautéed Kale
For someone who used to eat eggs and toast every morning, finding a savoury breakfast that was just as easy to prepare was very important for me.
That’s when this dish was born – It’s simple, nourishing, and a perfect way to start the day. I love the comfort of having a go-to meal in the morning, and this tofu scramble with sautéed kale has been my favourite lately. It’s full of vibrant flavours and energizing ingredients that set the tone for a mindful and healthful day ahead.
Why it’s Cancer-Conscious
This Tofu Scramble with Sautéed Kale is packed with ingredients that support your body’s natural detoxification processes and promote overall health.
The turmeric in the tofu scramble contains curcumin, known for its anti-inflammatory and antioxidant properties, which can help reduce the oxidative stress linked to cancer.
Kale is a powerhouse vegetable rich in vitamins, fibre, and antioxidants, helping to nourish the immune system and support liver detox. Adding avocado provides healthy fats for cellular repair, while pumpkin seeds offer essential minerals like zinc and magnesium, which are important for immune function.
Together, these ingredients create a meal that is both cancer-conscious and incredibly nourishing, giving your body the support it needs to thrive.
What You’ll Need
Kitchen tools
To cook this dish, you’ll need a non-stick skillet for sautéing the kale and tofu. You’ll also need a small bowl to massage the kale with olive oil and salt, softening it before cooking. A spatula or spoon is helpful for stirring the tofu and kale as they cook, ensuring even texture and flavour.
Ingredients:
Kale: is a nutritional powerhouse, packed with antioxidants, vitamins, and fiber. It helps support detoxification and provides a solid base for this dish. Make sure it’s washed and chopped for easy sautéing.
Olive Oil: is a healthy fat that helps enhance the absorption of fat-soluble nutrients like vitamins A, D, E, and K from the kale and avocado. It also adds richness to the scramble.
Firm Tofu: is a plant-based protein source and provides a satisfying texture for the scramble. Be sure to press it before using to remove excess moisture, giving it a firmer texture for better cooking.
Turmeric: This golden spice is renowned for its anti-inflammatory and antioxidant properties, particularly due to its active compound, curcumin. Turmeric adds depth of flavour and gives the tofu a beautiful golden hue.
Garlic Powder: adds savoury, aromatic flavour to the dish. It’s also believed to support immune function and has natural anti-cancer properties.
*Ground Pepper: A pinch of ground pepper helps activate the curcumin in turmeric, making it even more potent. It also enhances the overall flavour profile of the dish.
Salt: Used in moderation to season the dish and bring out the flavours. A small amount is all you need to balance the earthiness of the kale and tofu.
Nutritional Yeast: provides a cheesy, umami flavour to the tofu scramble, along with a boost of B vitamins. It also enhances the savoury aspect of the dish without added dairy.
Pumpkin Seeds: packed with healthy fats, zinc, and magnesium. Toasting them adds a delightful crunch, providing both texture and essential nutrients to support your immune system.
Avocado: adds creamy, healthy fats that help to nourish cells and support detoxification. It also gives the dish a velvety texture and helps make the scramble more filling.
Pickled Red Onions: For the perfect tangy crunch to top your tofu scramble, try these Quick and Flavorful Pickled Red Onions with Herbs. They not only elevate the dish with their vibrant flavor but also offer gut-boosting benefits, making them a fantastic addition to support digestion and overall wellness.
Prep Ahead Steps
The Process:
Toast the pumpkin seeds: Heat a small skillet over medium, and toast the pumpkin seeds, stirring frequently until golden brown and fragrant (about 3-5 minutes). Set aside.
Sauté the kale: In the same skillet, add 1/2 tablespoon of olive oil, then sauté the chopped kale with a pinch of salt for 2-3 minutes, until wilted. Set aside.
Cook the tofu: Crumble the tofu into the skillet, add the remaining olive oil, and season with turmeric, garlic powder, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until golden and crispy at the edges.
Combine and finish: Stir the sautéed kale into the tofu, then add nutritional yeast and mix well. Plate the tofu and kale mixture, topping with toasted pumpkin seeds, avocado slices, and pickled red onions
Cooking With Intention
As always, remember that food is more than just nourishment—it’s medicine for the body, soul, and spirit. Cook with love, and let each bite fuel your healing journey. Enjoy!
Tofu Scramble with Sautéed Kale
Ingredients
- 1 tablespoon pumpkin seeds
- 1 tablespoon olive oil divided
- 50 g kale about 2 handfuls
- 85 g tofu 1/4 pack
- 1/4 teaspoon turmeric
- 1/4 teaspoon garlic powder
- Ground pepper to taste
- 1/2 teaspoon nutritional yeast
- 1/8 teaspoon salt divided
- 1/2 avocado
- Pickled red onions for topping
Instructions
- Toast the pumpkin seeds: Heat a small skillet or pan over medium heat. Add 1 tablespoon pumpkin seeds and stir frequently until they’re golden brown and fragrant (about 3-5 minutes). Set aside.
- Sauté the kale: In a different skillet or oan, add 1/2 tablespoon of olive oil and sauté the kale with a pinch of salt for 2-3 minutes, until wilted. Set aside.
- Cook the tofu: in the same skillet as the kale, crumble the tofu into the skillet and add the remaining 1/2 tablespoon of olive oil. Sprinkle with turmeric, garlic powder, salt, and ground pepper. Stir well and cook for 5-7 minutes, until the tofu turns golden and crispy at the edges.
- Serve: Plate the tofu and kale mixture, top with toasted pumpkin seeds, avocado slices, and pickled red onions.
