Breakfast of Champions

Vegetarian Times, Feb, 2001 by Dana Jacobi

Simple and super-nutritious, soy makes a great beginning

It's a snap to start your day with soy. From ready-to-eat foods to awe-inspiring brunches, soy foods offer so many breakfast choices, you could enjoy a different one every day for a month of Sundays. Not to mention, along with a low-fat diet and proper exercise, eating 25 grams (g.) of soy protein a day can reduce your risk of heart disease.

During the week, when streamlining is essential, enjoy a soy yogurt with fruit or try a soy-enriched breakfast cereal topped with soy milk, which can provide 12 or more g. of soy protein. With just a little more effort, you can whirl up a luscious smoothie. I particularly like those combining soy milk and yogurt with chunks of frozen fruit. Or, if caffeine is a requisite eye-opener, blend mocha soy milk with espresso coffee and a banana. Should you want to pack the entire 25 g. of soy protein into your morning meal and don't really like the taste of soy milk, you can use dairy milk or fruit juice as the base for your smoothie; just add a scoop or two of soy protein powder.

Hot oatmeal made with soy milk and cinnamon is another quick and easy soy breakfast, while egg lovers can whip up a tasty tofu scramble in minutes. (Soft tofu, gently squeezed and properly seasoned, yields super results. See our recipe.) For heartier fare, try tempeh lightly sauteed with some potato chunks for a tasty home-fry dish. And you can go "all the way" with soy sausage and soy bacon, which give all the taste but leave out all the cholesterol, preservatives and most of the fat of their meat counterparts.

When you're really in the mood to indulge yourself, have breakfast for dinner. Don't even bother setting the table; just curl up in a comfy chair or--better yet--have someone bring dinner up to you in bed.

Avocado Frappe

30 min. 1 SERVING EGG- & DAIRY-FREE

In the Philippines, this pale green drink is made with condensed milk. Here, soy milk and a dash of fresh lime juice turn it into a lively breakfast smoothie. It's particularly recharging after a morning workout. Asian food stores sell palm sugar, as do some supermarkets (check the Thai food section), though you can substitute brown sugar.

1/4 ripe medium avocado
3 Tbs. packed palm or light brown sugar
  (see glossary)
3/4 cup plain soy milk
4 ice cubes
2 tsp. fresh lime juice

1. Place all ingredients in blender. Whirl until smooth and thick. Pour into tall glass and serve.

PER SERVING: 313 CAL.; 7G PROT.; 12G TOTAL FAT (2G SAT. FAT); 48G CARB,; 0 CHOL.; 121MG SOD,; 2G FIBER

Orange Dream Smoothie

30 min. 1 TO 2 SERVINGS EGG- & DAIRY-FREE

This smoothie is like sipping your favorite ice-cream-on-a-stick. To save time, buy melon already cubed at the local salad bar, then toss it in your freezer.

6 oz. container orange soy yogurt
1 cup frozen cubed cantaloupe
  (about 7 1-inch cubes)
1/2 cup vanilla soy milk
1/4 cup frozen orange juice concentrate
2 tsp. grated orange peel

1. Place all ingredients in blender. Whirl until completely blended and smooth. Pour into tall glass and serve.

PER SERVING: 357 CAL.; 13G PROT.; 5G TOTAL FAT (1G SAT. FAT); 69G CARB.; 0 CHOL; 97MG SOD.; 2G FIBER

Tofu Scramble with Fresh Herbs

30 min. 2 SERVINGS EGG-& DAIRY-FREE

Served piping hot, this golden tofu is remarkably like freshly scrambled eggs, flavored with basil, dill and chives. Squeezing the tofu will extract about 3 tablespoons of liquid and will keep the dish from becoming watery.

1 lb. soft tofu
1 tsp. vegetable oil
2 large scallions (white and light green
  parts), finely chopped (1/4 cup)
1/8 tsp. ground turmeric
1/2 tsp. salt
6 to 8 medium basil leaves, cut
  crosswise into fine shreds (1 Tbs.)
1 Tbs. snipped chives
1 Tbs. finely chopped fresh dill
1 Tbs. finely chopped fresh flat-leaf
  parsley

1. Cut tofu block in half horizontally, then cut in half lengthwise, keeping block intact. One at a time, take a piece of tofu in your hand. Holding it over sink, squeeze tofu gently but firmly until it crumbles slightly and water drips out. When about half the moisture has been removed, place tofu in bowl. Repeat until all tofu has been squeezed.

2. In nonstick skillet, heat oil over medium-high heat. Add scallions. Stir just until they sizzle, 30 seconds. Add turmeric, salt and tofu. Stir with wooden spoon, breaking up tofu, until it is evenly golden and moist, about 1 minute. Mix in basil, chives, dill and parsley. Stir gently until tofu looks like well-set scrambled eggs, about 1 minute. Serve immediately.

PER SERVING: 122 CAL.; 14G PROT.; 5G TOTAL FAT (1 SAT. FAT); 4G CARB.; 0 CHOL; 724MG SOD.; 0 FIBER

Stuffed French Toast

30 min. 4 SERVINGS DAIRY-FREE

When you're in a rush, this homemade treat can be made portable. Just cut the finished toast in four squares and wrap them in foil.

4 Tbs. organic apple butter
8 slices cinnamon raisin bread
1 large egg
2 large egg whites
1/4 cup vanilla soy milk
1/2 tsp. cinnamon

1. Spread 1 tablespoon apple butter on each of 4 slices bread. Cover with second slice of bread. Place sandwiches in 13 x 9-inch baking pan or other shallow dish large enough to hold them in one layer.