Scrambled Tofu with Spicy Salsa

Scrambled Tofu with Spicy Salsa is protein that's high in taste but low in calories and fat. 

Tofu takes on the flavor of its surrounding ingredients. If you love salsa, you'll love this scramble.

Healthy benefits
Tofu is a highly nutritious, protein-rich food. It's a complete protein that contributes to significantly lowering total cholesterol, triglycerides and low-density lipoprotein, LDL (bad cholesterol) leading to a greatly reduced risk of heart disease. It's a great source of many nutrients including tryptophan, calcium, manganese, iron, protein, omega-3 fats and more.

Salsa is rich in vitamins and minerals and is a good source of the fat-soluble Vitamins A, E and K. Despite being low in calories, salsa is high in vitamin A (helps your eyes be better about night blindness), vitamin B6 (helps maintain healthy brain function, maintain normal nerve function, helps form red blood cells) and Vitamin C (helpful in their role as antioxidants). It's a good source of iron, as well as magnesium and potassium to help maintain normal blood pressure which could help prevent strokes, heart attack and other potentially life-threatening heart problems.

Ingredients (1 serving – 228 calories per serving)
1 cup organic tofu
3 tbsp medium salsa

Preparation

- In a bowl, mix crumbled tofu and salsa

- Spray cooking pan with canola oil

- Cook and stir tofu and salsa for about a minute

Note to vegan chef

Chunky salsa will add more texture and color. Experiment with vegetable salsas and mild, medium or hot salsa. Make your own fresh salsa to avoid the high sodium that can be found in store bought salsa.

Nutrition (per serving)
Calories: 228
Total fat: 10.7 g
     Sat fat: 0 g
Cholesterol: 0 mg
Sodium: 441.7 mg (mostly store bought salsa)
Carbohydrates: 11 g
     Fiber: 4.2 g
     Sugars: 3 g
Protein: 24 g

Reference: Tofu, Nutritional Info for Salsa, Loseit, Top Health Benefits of Vitamin B6, Vitamin C

Rolled Coconut Dates with Walnuts

Dates are a powerhouse of vitamins loaded with fiber

Tastes great and will give you a 'nutritionally content' feeling.

Health Benefits

Dates are a powerhouse of important vitamins and minerals loaded with fiber, soluble and insoluble. They're an excellent source of potassium. Walnuts are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Coconut is a nutritious source of fiber, vitamins, minerals and amino acids. It has tons of calcium, potassium and magnesium as well as plenty of electrolytes. Its antioxidant properties slow down the aging process by protecting the body from harmful free radicals.

Ingredients
Medjool dates, walnuts, shredded coconut

Preparation

- Container of Medjool Dates (any quantity)
- Remove pits from dates

- Cut into fine pieces and mix together as a big ball

- Add crushed walnuts (about 25% of the rolled up date volume)

- Separate mixed dates and walnuts into manageable sizes

- Roll into coconut (like small tootsie roll size)

- Chill and enjoy

Note to vegan chef

I learned that when I tried to put too many walnuts in the mix (more than about 25% of the date volume) the rollups don't have enough 'sticking power' and won't hold tougher well.