VEGETABLE TOFU SCRAMBLER

Vegetable Tofu Scrambler 

Serves: 3
Serving Size: 4 oz.

Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free. Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan.net), Arsenal Pulp Press. 

INGREDIENTS
1/2 medium onion
4 - 5 mushrooms, sliced
splash of olive oil
1 (12-ounce) pkg firm tofu, crumbled
1-2 tsp curry powder
pepper (to taste)
salsa (to taste)
2 stalks green onions, chopped 

DIRECTIONS
1. In a large saucepan, add the onions and mushrooms to a splash of oil and saute on medium-high heat until the onions are translucent.

2. Crumble tofu and add to saucepan.

3. Add the curry and pepper.

4. Sauté 10-12 minutes until moisture has evaporated.

5. Add salsa and green onions and scramble on high heat for 2 to 4 minutes.

Note: you could also add any other veggies you have kicking around. 

NUTRITION INFO
Calories: 133
Fat: 7.8 g
Carbohydrates: 7.3 g
Protein: 9.4 g

PATRIOTIC TOFU PUDDING PIE

Patriotic Tofu Pudding Pie

  Great treat for the 4th of July and very nourishing.

INGREDIENTS
1 pie crust
1 block of tofu, soft
1/2 cup soy milk, vanilla
1 package of Jell-O instant pudding, vanilla 
*you could use SUGAR-FREE instant pudding here, lower the carb content, adjust nutritional values accorrdingly
*you could also add your choice of unflavored or vanilla protein powder here, and bump up the protein values, adjust values accordingly
1/4cup strawberries
1/4 cup raspberries
1/4 cup blueberries

DIRECTIONS
Bake pie crust.

In a blender combine cold soy milk, tofu, and pudding mix. Chill

After the pie crust is cool pour pudding mix into crust.

Arrange the fruit in a fun pattern on top - and use cool whip to decorate (optional).

Set in refrigerator to chill until ready to serve.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 191.6

Total Fat:	8.3g
Total Carbs:	16.1g
Dietary Fiber:	1mg
Protein:	5.7g

Ginger Tofu

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

2 tbsp low sodium soy sauce, or tamari sauce

1 lb firm tofu, cut into .5 in. slices

1/4 cup mirin, or sweet rice wine

1 tbsp ginger, grated

2 tsp peanut oil, or other oil

Cooking Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 2 minutes per side, or until golden. Stir in remaining ingredients, cover pan and simmer another 2 minutes. Serve tofu with sauce

Nutrition Facts

Calories 210

% Calories From Fat 51.4%

Total Fat 12g

Saturated Fats 1.8g

Mono-unsaturated Fats 3.2g

Poly-unsaturated Fats 6.3g

Cholesterol 0mg

Sodium 280mg

Total Carbohydrates 6.5g

Dietary Fiber 2.7g

Sugar 0.2g

Protein 18g