A big part of The Healthy Cooking Game is that in order to play like the pros, you need to start finding out what foods do for you.
Huh? What foods do? Don’t they get somewhat chewed up and digested and, voila! You don’t need any more for a little while?
Yes. Yes, that’s right in the most basic sense. But there’s so much more to know! Take breakfast for instance. If you eat eggs, do you know what they do for you?
The Incredible Edible Egg website says an egg has about 6.2 grams of protein, 4.8 grams of fat (1.6 of that is saturated), 186 grams of cholesterol and a few vitamins and minerals. But the nutritional data is not the only thing I’m talking about.
Eggs are a very concentrated food. After all, a fertilized egg is the beginning of an entire chicken. Technically speaking, you could consider an egg to be a whole food for that reason. When a food is so concentrated with fat and protein, it takes much longer to digest and in order for your body to really break it down to become useful, you’ve got to be able to balance that egg with things that help with that breakdown and assimilation. (Cruelly, bacon, hash browns and pancakes with butter and syrup just don’t do the trick.)
I would think that in order to create BALANCE with an egg, you would eat at least 3-4 times the volume of dark leafy greens and other vegetables. You might want to know what veggies are really great for helping to break down that fat, too. Like shiitake mushrooms and daikon radish. Or that throwing in some ginger, onions and garlic could be helpful.
But are you sure you would want to eat that egg? Lately I’ve been very concientious about not eating foods that are genetically modified (GMO). You probably know that corn and corn products are big GMO foods unless they’re organic or officially labeled “non-GMO.”
Try going to the natural food store and finding eggs that you can be 100% certain have not come from chickens who were fed any GMO corn or other feed. You’ll see all kinds of “free-range,” “naturally fed,” and “from down on the farm.” In order to be truly GMO-free, your egg has got to be organic and so does the chicken it came from and so does the food the chicken ate. They are there on the shelves too, for a price. You’ve really got to read that carton to be sure what you’re getting!
Why not skip all that worry and have your scramble and your balance?
- 8 oz of firm organic tofu (I prefer sprouted tofu—very digestible)
- 1 large shallot, sliced thin
- 1 cup of diced yellow summer squash
- 1/2 cup of fresh chopped parsley
- red chili pepper flakes (optional)
- olive oil
- sea salt
Put about a tablespoon of olive oil into a heavy skillet and let it start heating up while adding the shallots. Add a pinch of sea salt here to bring out the flavor of the shallots. When the shallots are translucent and pretty soft (they will have a very sweet taste cooked this way) add your diced yellow squash and another pinch of salt and stir fry that for a minute or two.
Add the tumeric – about a half teaspoon. The tumeric will release a bright yellow color and you want that because when you add your tofu, it will become yellow too—just like scrambled eggs!
Take your tofu and squish it up with your hands so it looks like scrambled eggs and drop it into the pan. I love adding the chili pepper flakes at this point. Season the tofu with some sea salt. Stir the tofu around until it has become a lovely, “eggy” color.
Throw in the parsley at the end and turn off the heat. The parsley will cook a tiny bit with the heat already in the pan/food but will stay bright green. So pretty!
And what, hopefully you are asking, will scrambled tofu DO for me?
Four oz of tofu—such as one serving of this delicious recipe—contains about 10 grams of protein, 5 grams of fat and zero cholesterol! (Sorry egg people, you’re just not all that incredible.) Tofu has many phytonutrients and known minerals and vitamins naturally occurring. Tofu is also highly digestible and won’t take hours like the egg will. (Note though, that soy beans are another crop that is pretty much across-the-board GMO unless it is certified organic.)
And the rest? Veggies including green parsley for additional vitamins and minerals and blood-cleansing chlorophyl. Plus fiber! Sea salt cooked in the food and not added on top of food at the table helps break down the food and make it taste sweeter and more delicious. Turmeric is well-known as a super hero in fighting inflammation. Plus it contributes a lovely yellow color! Chili pepper flakes are one of my favorite ways to get a little hot taste and help get the ol’ circulation going.
Talk about Breakfast of Champions!