• Column: More Breakfasts for a Healthy Environment
• Recipe: Vegetable Scramble

More Breakfasts for a Healthy Environment

by Kay Bushnell

Traditional breakfasts based on animal foods exact a high price from the environment.  Mega-dairies, egg factories, and concentrated hog and cow feeding operations waste nutrients and calories in the process of converting plants into animal products. They also spew vast amounts of manure into waterways and pollute the surrounding air with a poisonous stench.  (See Sierra Club special reports on factory farming: www.sierraclub.org/factoryfarms/report01.)  A truly satisfying breakfast takes into account the environmental consequences of the meal’s ingredients. The advice of health experts to “eat breakfast like a king” can be accomplished easily with plant-based breakfasts.

Soup for breakfast is a relatively undiscovered breakfast treat.  What can be more energizing than a robust wholly plant-based split pea, minestrone, or lentil soup complemented with whole-grain bread or muffins? Leftover greens such as collards or kale can be added to increase your intake of nutrient-rich leafy green vegetables. 

Those who prefer a more traditional breakfast menu have many exciting options.  Consumer demand is compelling mainstream markets to stock soy and wheat-based alternatives to bacon, ham, and sausage.  These plant-based “meats” contain the same spices, flavors, and textures as animal-based bacon, ham, and sausage.  However, plant-based “meats” are completely free of cholesterol, and many of them are either fat-free or low in fat.  Those who like the taste and texture of meats can continue to enjoy them in a healthier, environmentally friendly, plant-based form.

It’s easy to make delicious muffins, scones, pancakes, and other baked goods without eggs or dairy products.  If a recipe calls for just one egg, simply leave it out.  EnerG Egg Replacer, mashed banana, or pureed tofu can replace eggs in recipes that call for two or more eggs. 

Savor the following delicious, colorful and hearty Vegetable Scramble at breakfast, or  make it the center of a festive brunch or other meal.  Consider accompanying it with some veggie sausage or bacon, freshly baked scones or muffins, and a big bowl of seasonal fresh fruit.  If you are having a crowd for brunch triple or quadruple the recipe.

Vegetable Scramble

This beautiful blend of colors, textures, tastes, and nutrients makes a hearty main course for brunch or other meals. Roasting the potatoes ahead saves time and helps them keep their shape. Tip: while potatoes are roasting you have time to set out all other ingredients next to the stove.  Serves 4.

3      cups scrubbed red potatoes, eyes removed, 3/4” dice

2      tsp. olive oil

1      tsp. cumin

3/4   tsp. garlic powder

1/8   tsp. black pepper

3/4   tsp. salt

2      tsp. toasted sesame oil

1      medium onion, cut in half and sliced thinly

1      medium red or yellow bell pepper in 1” dice, seeds removed

1/2   cup cleaned and thinly sliced button and/or shiitake mushrooms

3      Tbsp. soy sauce

1      cup firm tofu, crumbled

1      Roma tomato, diced (1/2 cup)

1      bunch fresh spinach, washed very thoroughly,

        stems removed, and coarsely chopped 

Mix seasonings (cumin, garlic powder, black pepper, and salt) in a small bowl and set aside.

Preheat oven to 425°.  Dice potatoes and place them in a large bowl.  Drizzle them with olive oil, and sprinkle them with 1/2 of seasoning mixture.  Blend potatoes, olive oil, and half of seasoning mixture until potatoes are evenly coated.   Spread a single layer of potatoes on a cookie sheet covered with baking parchment and bake them for about 30 minutes, turning them once after 15 minutes of cooking, until potatoes are fork tender and lightly browned.  Set roasted potatoes aside.

(While potatoes are roasting peel and slice onion; seed and dice bell pepper; clean and slice mushrooms, crumble tofu, dice tomato, and wash and chop spinach.   Place these ingredients plus the toasted sesame oil, the remaining 1/2 of seasoning mixture, and soy sauce next to the stove.)

Cook the following ingredients in a medium nonstick skillet in four easy steps.

1)  Heat the toasted sesame oil, and saute the onions for a few minutes over medium-low heat, stirring frequently. 

2)  Stir in the diced bell pepper, mushrooms, and remaining 1/2 of seasoning mixture, stirring frequently over low-medium heat.  

3)  When bell peppers are nearly tender add crumbled tofu, diced tomato, and spinach. Stir constantly, and cook until spinach wilts and tomato softens.

4)  Add the roasted potatoes and sprinkle with soy sauce.  Blend all ingredients gently and thoroughly.  Serve the scramble immediately.

 Copyright Kay Bushnell

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