Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 6) - Vegan Pancakes, Baked Sausage and Mushroom Frittata , Chili Masala Tofu Scramble

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16. Vegan Pancakes

A touch of sugar and hint of sweet banana flavor make this pancake recipe sparkle.

YIELDS 1 DOZEN PANCAKES

1 cup flour

1 tablespoon sugar

134 teaspoons baking powder

14 teaspoon salt

12 banana

1 teaspoon vanilla

1 cup soymilk

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc: only present in very small amounts

Calcium:

Vitamin D: only present in very small amounts

1. In a large bowl, mix together flour, sugar, baking powder, and salt.

2. In a separate small bowl, mash banana with a fork. Add vanilla; whisk until smooth and fluffy. Add soymilk; stir to combine well.

3. Add wet mixture to dry ingredients; stir.

4. Heat a lightly greased griddle or large frying pan over medium heat. Drop batter about 3 tablespoons at a time and heat until bubbles appear on surface, about 2–3 minutes. Flip and cook other side until lightly golden brown, another 1–2 minutes.

Per Pancake

Calories: 56 | Fat: 0g | Sodium: 128mg | Fiber: 0g | Protein: 2g

 

17. Baked “Sausage” and Mushroom Frittata

Baked tofu frittatas are an easy brunch or weekend breakfast. Once you’ve got the technique down, it’s easy to adjust the ingredients to your liking. With tofu and mock meat, this one packs a super protein punch!

SERVES 4

12 yellow onion, diced

3 cloves garlic, minced

12 cup sliced mushrooms

1 (12-ounce) package vegetarian sausage substitute or vegetarian “beef” crumbles

2 tablespoons olive oil

34 teaspoon salt, or to taste

14 teaspoon black pepper

1 (16-ounce) block firm or extra-firm tofu

1 (12-ounce) block silken tofu

1 tablespoon soy sauce

2 tablespoons nutritional yeast

14 teaspoon turmeric (optional)

1 tomato, sliced thin (optional)

Folic Acid:

Vitamin B 12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in small amounts

1. Preheat oven to 325°F and lightly grease a glass pie pan.

2. In a large skillet, heat onion, garlic, mushrooms, and vegetarian sausage in olive oil until sausage is browned and mushrooms are soft, about 3–4 minutes. Season with salt and pepper and set aside.

3. Combine firm tofu, silken tofu, soy sauce, nutritional yeast, and turmeric in a blender; process until mixed. Combine tofu mixture with sausage mixture; spread into pan. Layer slices of tomato on top (optional).

4. Bake in oven for about 45 minutes, or until firm. Allow to cool for 5–10 minutes before serving, as frittata will set as it cools.

Per Serving

Calories: 301 | Fat: 17g | Sodium: 1,037mg | Fiber: 4g | Protein: 25g

 

18. Chili Masala Tofu Scramble

Tofu scramble is an easy and versatile vegan breakfast. This version adds chili and curry for continental flavor. Toss in whatever veggies you have on hand—tomatoes, spinach, or diced broccoli would work well.

SERVES 4

1 (16-ounce) block firm or extra-firm tofu, pressed

1 small onion, diced

2 cloves garlic, minced

2 tablespoons olive oil

1 small red chili pepper, minced

1 green bell pepper, chopped

34 cup sliced mushrooms

1 tablespoon soy sauce

1 teaspoon curry powder

12 teaspoon cumin

14 teaspoon turmeric

1 teaspoon nutritional yeast (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Cut pressed tofu into 1 cubes or crumble into medium-small pieces.

2. Sauté onion and garlic in olive oil until onions are soft, about 1–2 minutes.

3. Add tofu, chili pepper, bell pepper, and mushrooms, stirring well to combine.

4. Add remaining ingredients, except nutritional yeast, and combine well. Cook until tofu is lightly browned, about 6–8 minutes.

5. Remove from heat and stir in nutritional yeast if desired.

Per Serving

Calories: 144 | Fat: 10g | Sodium: 240mg | Fiber: 2g | Protein: 8g
 
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