tofu brekkie scramble: low fodmap edition
EGG FREE + DAIRY FREE + SOY FREE + GLUTEN FREE + LOW FODMAP
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One of the absolute hardest parts of an elimination diet is breakfasts!! No eggs, no dairy and no bread really puts a damper on a lot of our traditional early meals. The GUT REFRESH has smoothies, scrambles, hashbrowns and the most delicious Cocobiotics yogurt. Even with all of that, I still miss EGGS.
So this Tofu Brekkie Scramble: low fodmap edition is just the thing. With the secret ingredient (cough cough black salt) this dish tastes like cheesy eggs and I’m here for it.
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GOODS TO GET:
16 ounces of Firm or Extra Firm Tofu (this has been tested to be low FODMAP)
1 TBSP Garlic Infused Olive Oil
1/4 teaspoon Turmeric
1/4 cup of Nutritional Yeast
2 cups of Kale or Spinach
1 cup of Roasted Sweet Potatoes (1/2 cup per serving is low FODMAP)
Black Salt (this is the secret to making it taste like eggs!)
1/8 Avocado per servingOptional: I topped mine with the most delicious vegan feta cheese! I found it at our normal grocers.
Serves 4 in order to keep this low FODMAP
Also this pan is UNREAL… I have gone through so many that couldn’t handle any sort of high heats or were coated with toxic materials so to find one that cooks well, cleans easy and is non toxic has made cooking even more enjoyable.
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INSTRUCTIONS:
SWEET POTATO PREP: THIS IS PART OF THE GUT REFRESH GUIDE FOOD PREP STEPS
Cut sweet potatoes into uniform sized 1/2-inch cubes. Peel them if you’d like, but I leave the skin on because I’m lazy and they have more fiber with the skin.
Toss cubed sweet potatoes in a bit of oil.
Spread seasoned sweet potato cubes evenly on a baking sheet lined with parchment or a silicone baking mat.
Roast in a hot oven (400°F), stirring every once in a while, until crisp on the outside, roughly 35-45 minutes.
COOKING INSTRUCTIONS:
Drain then smash up the tofu
Heat a deep, non-stick skillet or wok over medium-high heat. This is the pan I’ve been loving!
Add the tofu and sprinkle it with the black salt and turmeric. Cook, stirring constantly, until the spices are fragrant and the tofu is hot throughout.
Reduce the heat to medium. Add the kale and roasted sweet potatoes, and stir.
If the mixture seems dry, add a tablespoon or two of water. Cover and steam, stirring every minute or so, until the kale softens, about 4 to 7 minutes, depending on how tender you like your kale.
Stir in the nutritional yeast, check the seasonings, and add salt, pepper and the garlic infused olive oil.
Cook for another minute or two until heated through.
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FUNCTIONAL FOOD BENEFITS:
Nutritional Yeast: Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and support immunity.
Kale: Best source of vitamin K which is fabulous for your circulatory system. High in vitamin C, important for creating collagen and supporting immunity.
Sweet Potatoes: The fibers in sweet potatoes are fabulous for your gut bacteria and so are the antioxidants!
Turmeric: Anti inflammatory, helping with healing and recovery.
Olive Oil: Olive oil protects against inflammation, a key driver of heart disease and helps with cholesterol.
I’m toying around with coming out with a vegan version of the GUT REFRESH GUIDE with full menus, shopping lists and the accompanying recipes that are all low FODMAP, gluten-free, grain-free, soy-free and of course dairy-free.
That would mean over 70+ recipes just like the GUT REFRESH but 100% vegan.
Comment below if you’d be interested!
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Chanelle Cozette Doyle
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