The Diminishing Vegan

Veganism and Weight Loss

Category: Breakfast

Tofu Scramble | Vegan Scrambled Eggs

When I first went vegan tofu was something I feared. I have no recollection of ever having tried it, and my main thoughts relating to it were about some sloppy tasteless soy concoction. However I had seen online tofu scramble that looked rather like scrambled egg, and as this was something I ate frequently I decided I would give it a bash. I dutifully googled how to prepare it and saw that it needed pressed. So off I went to tesco and bought my first packet of cauldron firm tofu, and pressed it for around 15 minutes before making my scramble. The resulting mess (tofu scramble)was water and flavourless, and I was left thinking “But I pressed it!”.

Around a year later I decided to give it a try again, this time with the cauldron smoked tofu chunks. I couldn’t believe it, these were delicious! They were pre-prepared and fairly expensive (£2.50 a box) but I did make a fairly regular habit of having them with my salad at lunch time, and sometimes with a stir fry. Now I had found a tofu I liked I went on to trying salt and chilli tofu from my favourite chinese restaurant. Again, it was delicious. I bravely decided to get back to trying to prepare it myself.

Round two with the cauldron block of tofu, I left it pressing for hours this time, wrapped in kitchen roll, a towel and with around 5 large books on top. This got all of the liquid out. I then fried it in slices, and low and behold it turned out delicious. Tofu scramble came back to mind once more. I googled a few recipes and found one that looked okay, modified it a little and here it is.

Tofu Scramble

Ingredients

  • 200g Firm Tofu
  • 1/2 onion
  • 1/2 pepper
  • 6 mushrooms
  • 2 cups of spinach
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin powder
  • 1/4 tsp chilli powder
  • 1/4 tsp turermic
  • Water

Method

Most important here is to press the tofu sufficiently. I would suggest slicing it, wrapping it in kitchen roll, then a tea towel, then place 5 or 6 (as many as you can balance) heavy books on top for at least a few hours.

Mix the dry ingredients, add a little water to make a sauce.

In a frying pan, sautee the onion and pepper in water (I’m not using oil in this recipe but if you are you can use it here). Once these are soft push them to the side.

Once pressed, crumble the tofu with a fork. Add the tofu to the pan with some more water. Add the sauce over the tofu and mix well. Cook for another 5 minutes, adding more water if required.

At the end mix all of the ingredients and add the spinach.

I then have this with toast and beans, you could have it with potatoes, waffles, anything you would usually have scrambled egg with. I also love to add sriracha to it.

Tofu Scramble

That’s it, pretty straight forward, and when made (and pressed!) correctly it’s delicious! Remember you can find me on InstagramFacebookTwitterMy Fitness Pal and Fitbit. Add me on any or all, I love new friends on all social media for support and updates from me!

Vegan gram flour mini quiches

Quiche is something I used to take a notion for, I would stuff my face on it, feel sick and not eat it again for months. This recipe made 8 muffin tin size quiches, which are handy for lunch boxes for kids (and adults!). While not exactly egg like in texture, they are nice tasting, I always find the garlic powder makes them taste eggy. Another addition could be black salt which I believe has an egg taste, although I can never find it! If anyone knows anywhere easy to find it in the UK let me know in the comments.

Vegan gram flour mini quiches

Ingredients

  • 150g Gram Flour
  • 1 tbsp of nutritional yeast
  • 1 tsp garlic powder
  • Salt and Pepper
  • 1.5 cups of water
  • Lightly sauteed vegetables (I used onions and peppers, along with some chopped tomatoes)
  • Garlic
  • Vegan Cheese (I used Bute Island Cheese’s soft chive cheese)
  • Vegan margarine for the tins

Method

Mix the gram flour with nutritional yeast, garlic powder, salt and pepper, water and any other herbs you want to add. Whisk until smooth.

Use the margarine to grease the edges of the muffin tin. Add a little of the quiche mix to the tin. Layer with a little cheese, then vegetables, then more quiche mix to cover.

Cook for around 25 minutes in a 180 degrees celsius oven. I can’t remember the calories on these but I would estimate less than 100 each.

Vegan gram flour mini quiches

Remember you can find me on InstagramFacebookTwitterMy Fitness Pal and Fitbit. Add me on any or all, I love new friends on all social media for support and updates from me!

Smoothies | Breakfast

I’ve recently taken to having smoothies to break my fast. Smoothies are something that previously I was never a fan of, I didn’t like drinking my calories, the smoothies in the shop seemed to be full of sugar, I just had an all round bad impression of them.

My opinion began to change when I listened to Michael Greger and Jami Dulaney’s respective podcasts (found here and here and also on any major podcast player you have). I really respect these two doctors (one a nutrition doctor and the other a cardiologist) and find pretty much most things they say sensible, well researched and I do try to follow their advice in my diet.

Now, some people are against smoothies, but both of them recommend them, in the occasion where you have having whole fruits and vegetables and not juiced, as when juiced the fibre is lost. They both agree they are a delicious and easy way to easily increase your intake of fruit and vegetables, so recently I’ve been giving them a whirl, especially the green variety.

My smoothies are around 350 – 400 calories a go, not a small amount, but they allow me to break my 18 hour fast with a nutrient dense tasty drink. What do I use in my smoothies?

  • Bananas
  • Mangos
  • Frozen Berries (strawberries/blueberries/raspberries/blackberries)
  • Spinach
  • Kale
  • Oranges
  • Apples
  • Kale
  • Cucumber
  • Carrot
  • Vegan Yoghurt
  • Almond/Rice Milk
  • Flax Seeds
  • Chia Seeds

Not all at once of course, this week I have been having 2 bananas, 1 apple, 2 large handfuls of spinach, yoghurt, almond milk, chia seeds and ice. I use my nutri-ninja and pulse for a minute or two getting it really nice and smooth. I don’t use any artificial sweeteners as it is sweet enough already.

Vegan Smoothies - Green Smoothie

For the moment at least I am going to keep having these on a daily basis, I feel they are helping my weight loss (7 pounds off in 3 weeks, 56.5 overall), taste good, are great for me, it’s win win win! What combinations do you use in your smoothie? Are there any good flavours I’m missing out on?

Remember you can find me on InstagramFacebookTwitterMy Fitness Pal and Fitbit. Add me on any or all, I love new friends on all social media for support and updates from me!

Chickpea Omelette | Breakfast

Back in my pre-vegan days I ate a lot of eggs, in fact I found eggs to be one of the things I missed the most when I first made the switch. I’ve tried the follow your heart vegan eggs and found them to be overpoweringly eggy tasting, which was a shame, I was hopeful I would love them! (Although at £7 a box, I’m kind of glad I didn’t!) This week a recipe for a chickpea omelette popped up on my facebook, the picture looked delicious and they are something I’ve wanted to try for a while and I just kept forgetting about them. The omelette itself turned out to be incredibly quick to make, and really delicious.

Chickpea Omelette

Ingredients

  • 25g Gram Flour
  • 1 tsp Nutritional Yeast
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • Salt and Pepper
  • 1/4 cup of water

Method

Mix all of the ingredients. Whisk well to get out the lumps in the batter.

Heat a frying pan with some spray oil, pour in the batter. Cook on both sides.

As a filling I used mushrooms, onions and a tiny bit of vegan cream cheese, and I served it with baked beans.

chickpea omelette

Slimming world wise this is 5 syns, 4 for the flour and 1 for the nooch, but in my opinion it was worth every syn. Not quite like an omelette but enough to satisfy, and very tasty. Remember to give me a follow on instagram, facebook and twitter for more.

Refrigerator Porridge | Overnight Oats | Breakfast

This refrigerator porridge recipe is very straightforward, but is a quick breakfast that is prepared the night before, ready for you to eat in the morning. I often have this after going to the gym, I’m usually in a rush to get ready so don’t have time to prepare something in the morning.

Refrigerator Porridge Ingredients

  • 30g Rolled Oats
  • 5g Chia Seeds
  • Squeeze of Agave Nectar
  • 3 tbsp plain vegan yoghurt
  • Rice Milk/Almond Milk/Any Plant Milk
  • Frozen Berries
  • Banana/Plum
  • Optional: Maple syrup, peanut/any nut butter

Method

Mix up all of the ingredients except the banana/plum. It should be fairly thick, if it isn’t you can add more oats to thicken it. Cover it and put it in the fridge overnight. Next morning it should have thickened up quite a bit, give it a mix, add a little more agave nectar if you want to sweeten it more, then add either a chopped banana, plus, apple, pear etc. That’s it! Really straight forward, quick, and tasty.

refrigerator porridge

If you happen to be following Slimming World, this is 1 syn roughly if you use your Healthy Extra A on the milk (or some of it) and your Healthy Extra B on the oats and chia seeds. 0.5 for agave and 0.5 for the yoghurt if using alpro.

Houmous on Toast – Breakfast

Houmous (or is it hummus?) – Food of the Gods!

For breakfast, most days I am in a rush to leave the house, drop the kids off, I usually have work to do so I look for something healthy and quick to eat, houmous is the answer! I actually never tried houmous until I went vegan, I did not know what I was missing!

houmous on toast

This is my standard, brown toast, jalapeno flavoured houmous (from asda), baby spinach and sliced tomatoes. I feel it is covering a lot of the bases with regards diet, and although I would like to aim to keep my bread intake to a minimum, using wholemeal bread is good enough for me when I am in a rush and need something filling! I’m sure people on my instagram get heartily fed up of seeing pictures like this but honestly, I could (and almost do) eat it every day. Calories wise it comes in under 300, and it is really delicious.

You can view my overall food page to view links on my other mealtimes.

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