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Easy Plant Based Tofu Scramble | Melissa Mondala MD

We don’t have to miss out on eggs, because we discovered how to find a substitute for egg scramble. TOFU. Tofu is a versatile ingredient that can be easily shaped into a specific texture. On weekends, we tend to crave a dense breakfast. Instead of going out and getting into the crowded brunch lines. We enjoy a super easy southwestern style tofu scramble.

What is Tofu?

Tofu is a type of soybeans that has been processed. There are different textures of tofu, including extra soft, soft, medium, firm, extra-firm. We buy various tofu types based on the dish we are trying to create. We are big advocates for whole foods and minimally processed. There are other forms of soy that are minimally processed such as miso and tempeh. The whole soybean is what you may see in the Japanese restaurants or in the freezer section – edamame.

Why is Tofu healthy?

Tofu is high in essential nutrients, such as fiber, iron, magnesium, potassium, protein, and zinc.

Additionally, soybeans naturally contain a class of phytoestrogens called isoflavones. You don’t need to be scared of plant-based estrogen. The soy benefits are tremendous and two-fold through a selective process. Soy estrogen can help to reduce breast cancer risk through its anti-estrogenic effect. Soy can also help decrease menopausal hot flashes through a pro-estrogenic effect. Estrogen is also important for bone health. Soy products are shown to help with fertility and reduce risk for fibroids. Soy is NOT associated with male breasts.  

How much soybeans are recommended?

Soybeans fall into the legume family, meaning beans. A good goal is to eat 1.5 cups of beans, including soy, per day.