One of the main concerns people seem to have when it comes to ditching animal products is that they won’t get enough protein. The food industry has successfully indoctrinated this idea in us that only animal protein is ‘proper protein’ – partly due to the common belief that only a source of ‘complete protein’ is an adequate source of protein. 'Complete' means that a protein contains all 9 essential amino acids, rather than just a few of them (there are 20 amino acids, 9 of which are essential meaning our body can’t make them, so we have to obtain them from the food we eat). For some time it was believed that only foods made up of complete protein would cover our needs or that at the very least we’d have to eat different foods containing all nine amino acids amongst each other in one meal in order to avoid a nutrient deficiency. Nowadays we know that as long as we eat a variety of plant protein it doesn’t matter if they are complete and if we eat them in a single meal or throughout the day. This simple and delicious breakfast recipe doesn’t only contain a whopping 35-45g of protein (depending on the bread you use, a slice of good quality wholemeal bread with seeds and nuts can contain between 5-8g of protein), but on top of it it’s complete protein as soya contains all nine essential amino acids.
What you need:
200g plain tofu (use a slightly wetter tofu for the perfect egg like consistency)
1tbsp olive or rapeseed oil
Pinch of sea salt
¼ tsp of turmeric
¼ tsp garlic granules
1 generous slice of seeded wholemeal bread
½ avocado – sliced
Small handful of mixed seeds and/ or hemp hearts
How you do it:
Drain any excess water before crumbling the tofu using your fingers.
In a non-stick frying pan heat up the oil, then add the crumbled tofu, sea salt, turmeric and garlic granules.
Mix everything well while frying on medium heat for about 5mins or until it has the desired egg-like look and consistency.
Slice the avocado and serve both avocado and scrambled tofu on toasted bread, scattering the seeds over the top and adding a pinch of salt and any spices or herbs you might like (I like mine with a bit of a kick, so I usually garnish it with some fresh chili) and a drizzle of olive oil.
Tip: Simply add a handful of leaves on the side for a quick and nutritious lunch!
