swanlogo2.jpg (2420 bytes)Scrambled Tofu with Veggies

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One evening I was home by myself wondering what to have for supper without cooking a full meal just for me. I looked into my refrigerator to see what little bits of food was available to make a quick and healthy supper. I found some firm tofu along with some little bits of veggies. By mixing all this together, adding a steamed fresh vegetable and some whole grain toast, I was set in about 10 minutes! This recipe could easily be doubled.

  • 1/2 pound firm or extra firm tofu
  • handful of washed and dried baby spinach leaves
  • 1/2 roasted red pepper, cut into smallish pieces
  • 1/4 of a small onion, diced
  • 1/2 teaspoon turmeric
  • Mrs. Dash seasoning, as desired


Drain and wrap tofu in a clean towel to press out even more water - then mash into a bowl with a fork or potato masher.

Saute in a bit of olive oil the veggies and tumeric.

When lightly sauteed, add the mashed tofu, stir until golden and heated through sprinkle with a bit of any Mrs. Dash seasoning for additional flavor if desired.

Makes: 2 generous servings.

Any left overs can be eaten the next day wrapped into a burrito or pita, warmed or chilled.

Variation: I have also made this using thawed frozen tofu. Drain well, then press or squeeze any additional water out of the block of tofu until as dry as possible. Cook as above. A 1# block of tofu makes 3 generous servings.

Additional use for any leftover: Put on top of a mixed green salad the next day. Absolutely delicious and easy to have a complete and ultra-healthy meal by adding a whole wheat bagel and fresh fruit.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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