Tofu frokost

[Marianne]

Tofu naturell inneholder pr.100 g:
131 kcal
12,2 g protein
7,5 g fett
2,9 g karbohydrat

Silketofu inneholder pr.100 g:
47 kcal
5,1 g protein
2,2 g fett
1,7 g karbohydrat


Her er noen frokostoppskrifter med tofu:


Cinnamon Apple Breakfast Bran Muffins

Ingredients:
2 1/4 cups unprocessed oat bran
1/4 cup brown sugar/annet søtt
2 tsp. cinnamon
1 tbsp. baking powder
1/4 cup walnuts, chopped
1 - 10.5 oz Soft Tofu, drained
1/2 cup frozen apple juice concentrate, thawed
2 egg whites
2 tbsp. polyunsaturated vegetable oil
1 medium apple peeled, cored and chopped to make 1 cup

Method:
In a medium size mixing bowl, combine bran, sugar, cinnamon, baking powder, and walnuts.
Mix thoroughly. In a blender or food processor, combine tofu, apple juice, egg whites and oil.
Stir the tofu mixture into the bran mixture and mix thoroughly. Add apples.
Line muffin tins with paper cups. Fill each to the top. Bake 18 to 20 minutes in a pre-heated 425 oven.
Serve warm.

Breakfast Souffle

Ingredients:
4 cups (1 L) Unsweetened Soya Beverage
1 egg
1 tsp. (5 ml) orange juice concentrate
1 tsp. (5 ml) honey or maple syrup
1 tsp. (5 ml) grated lemon or orange zest
2 slices whole wheat bread (Ketolysebrød)
2 fresh peaches, or pears

Method:
Preheat oven to 375. Beat together all ingredients, except bread and fruit.
Lay slices of bread in a small 2 quart greased casserole dish. Top with sliced fruit.
Pour egg-soya beverage mixture over all and bake until fruit turns golden brown.
Cool before serving. Egg-meal1 egg, 1 egg white (1P)3 oz. Soft Tofu (1P, 1C)1 oz. grated Cheddar Cheese (1P)1/2 oz. dry Oatmeal (1C)1-2 Tbsp Skim milk or water (for texture)Salt and pepper to taste1 tsp Olive Oil for cooking (3F)1 glass of Orange Juice or 1/3C Apple Sauce (on the side)(1C)Mix eggs, tofu, cheese, oats, salt and pepper together in bowl. Cook over med-low heat in covered frying pan (I prefer cast iron) until lightly golden on one side, flip over and cook 1-2 minutes more on other side. Garnish however you like and serve.



Crispy Tofu Lettuce Wrap

Ingredients:
50 ml carrot, chopped
1/2 onion, chopped
1 clove garlic, minced
5 ml ginger, minced
25 ml oil
1 celery stalk
50 ml water chestnuts, chopped
50 ml bamboo shoots, chopped
25 ml oyster sauce
15 ml soy sauce
2 ml white pepper
1/2 pkg. (350 g) Extra Firm Tofu, crumbled
12 iceberg lettuce leaves, dried
60 ml hoisin sauce

Method:
Sauté garlic and ginger in oil. Add onions and carrots and cook for 1 minute. Add celery, water chestnuts, bamboo shoots, oyster sauce, soy sauce and pepper. Stir in crumbled Sunrise Tofu when vegetables are cooked. Spoon
30 ml of filling & 5 ml hoisin sauce onto lettuce leaf & wrap.
Serve immediately.

Applejack Puff Pancakes

Ingredients:
1 - 10.5 oz Soft Tofu, drained
1/2 cup whole wheat pastry flour
1 tbsp. polyunsaturated oil
1 tsp. cinnamon
1 tsp. allspice
2 tbsp. honey
2 egg whites
1 small apple, peeled, sliced paper thin
margarine for frying

Method:
In a small bowl, combine first 6 ingredients. Beat with electric mixer on high till smooth. About 1 minute.
In a separate small bowl, beat egg whites until stiff but still shiny. Fold tofu flour mixture into egg whites. Blend thoroughly. Lightly batter a non-stick fry pan and place several apple slices on bottom.
Pour 1/2 cup batter over apples for each pancake. Fry covered.
Brown on both sides and serve hot with your favorite topping.

Banana Bran Muffins

Ingredients:
1 pkg. (300 g) Dessert Tofu
1 cup (250 ml) flour
1/2 cup (125 ml) bran
1/4 cup (60 ml) wheat germ
1 tsp. (5 ml) baking powder
1 tsp. (5 ml) baking soda
1/4 cup (60 ml) margarine, softened
1/4 cup (60 ml) brown sugar
3 ripe bananas, mashed
3/4 cup (175 ml) raisins or chopped nuts (optional)
Dash salt

Method:
Preheat oven to 190 C (375 F). Mix all dry ingredients together. Cream margarine.
Then add sugar and mix well. Stir in bananas and Tofu. Pour liquid ingredients into dry ingredients.
Stir until flour is moistened. Fold in raisins or nuts. Spoon mixture into a lined or greased muffin pan.
Bake for 20 -25 minutes.



Breakfast Souffle

Ingredients:
4 cups (1 L) Unsweetened Soya Beverage
1 egg
1 tsp. (5 ml) orange juice concentrate
1 tsp. (5 ml) honey or maple syrup
1 tsp. (5 ml) grated lemon or orange zest
2 slices whole wheat bread (Ketolysebrød)
2 fresh peaches, or pears

Method:
Preheat oven to 375. Beat together all ingredients, except bread and fruit.
Lay slices of bread in a small 2 quart greased casserole dish. Top with sliced fruit.
Pour egg-soya beverage mixture over all and bake until fruit turns golden brown.
Cool before serving.

Honey Cinnamon Pancake Topping

Ingredients:
1 - 10.5 oz Soft Tofu, drained
3 tbsp. honey
Cinnamon to taste
Granola (optional)

Method:
In a blender or food processor, combine tofu and honey till smooth and creamy. Add cinnamon to taste.
Pour over pancakes, waffles, or French toast.

Tropical Raspberry Smoothie





Coconut milk adds an exotic twist to this refreshing morning shake. Be sure not to confuse sweetened “cream of coconut” with unsweetened coconut milk.



118 ml unsweetened coconut milk

118 ml (scant 1/2 cup) silken tofu

118 ml fresh raspberries, plus more for garnish

2 teaspoons granular sugar substitute (optional)

1 to 2 drops coconut extract, to taste

3 ice cubes

Whipped cream, for garnish

us





1. Combine coconut milk, tofu, 1/2 cup raspberries, sugar substitute and coconut extract in a blender; blend until smooth. (If you want to remove the seeds, you can strain the mixture through a sieve, then return it to the blender).

2. With the machine running, add the ice cubes, one at a time, and blend until smooth. Pour into a tall glass, and garnish with whipped cream and raspberries, if desired. Serve immediately.



Servings: 1
Yield: 1 1/2 cups
Prep time: 5 minutes



Carbohydrates:

14.5 grams



Net Carbs:

9 grams



Fiber:

5.5 grams



Protein:

8.5 grams



Fat:

27.5 grams



Calories:

319

This recipe is from the website http://www.sunrisesoya.com

Hawaiian Tropical Shake

Ingredients:
1 pkg. (300 g) Dessert Tofu
1/2 cup (125 ml) Unsweetened Soya Beverage or milk
4 slices canned pineapple
1/2 cup (125 ml) pineapple juice
1 banana, ripe
2 tbsp. (30 ml) honey
a few drops vanilla

Method:
Blend all ingredients together until smooth. Chill and serve.

This recipe is from the website http://www.sunrisesoya.com

Kahlua Shake

Ingredients:
1 cup (250 ml) Chocolate Soya Beverage
1/2 cup (125 ml) strong coffee, chilled
1 tbsp. (15 ml) sugar or honey (optional)
1 tsp. (5 ml) vanilla (optional)

Method:
Combine all ingredients in blender and blend until smooth.

These recipe is from the website http://www.sunrisesoya.com

Mango Paradise

Ingredients:
1 cup (250 ml) Vanilla Soya Beverage
1/2 cup (125 ml) mango pulp
1 tsp. ( 5 ml) crystalized ginger, minced

Method:
Blend all ingredients together. Chill before serving.

Orange & Banana Smoothie

Ingredients:
1 pkg. (300 g) Dessert Tofu
250 ml (1 cup) frozen orange juice concentrate
250 ml (1 cup) water
1 banana, ripe

Method:
Blend tofu together with the juice concentrate, water, and banana.
Chill and serve.

Orange Breakfast Shake

Ingredients:
1 pkg. (300 g) Soft Tofu
1 cup (250 ml) frozen orange juice concentrate
1 3/4 cup (375 ml) water
1 banana, ripe

Method:
Blend all ingredients together until smooth. Chill and serve.

Pineapple Banana Smoothie

Ingredients:
1 cup (250 ml) Unsweetened Soya Beverage
398 ml (19 oz) crushed pineapple, sweetened
1 banana
1/4 tsp. (1 ml) coconut or vanilla flavoring

Method:
In a blender, combine pineapple with broken up banana and add flavoring.
Pour Soya beverage into blender and mix until smooth.

Pineapple Cinnamon Shake

Ingredients:
1 - 10.5 oz Soft Tofu, drained
1 cup pineapple juice, unsweetened
1 - 8 oz can crushed pineapple, unsweetened
4 - 5 pitted dates
1/4 tsp. cinnamon

Method:
In a blender or food processor, combine all ingredients and blend.
Chill and serve.

Pineapple Shake

Ingredients:
1 pkg. (300 g) Soft Tofu
125 ml sweetened Soya drink or milk
4 pieces canned pineapple
125 ml pineapple juice
1 banana, ripe
30 ml honey
Few drops vanilla

Method:
Blend all ingredients together until smooth. Chill and serve.

Raspberry Fluff

Ingredients:
1 - 10.5 oz Soft Tofu, drained
3 tbsp. honey
2 1/4 cups frozen, unsweetened raspberries, thawed and drained

Method:
In a blender or food processor, combine all ingredients. Whip till smooth.
Chill and serve.

Spritzer

Ingredients:
1/2 cup (125 ml) Unsweetened Soya Beverage
1/4 tsp. (1 ml) vanilla extract
1/2 cup (125 ml) orange juice
1 cup (250 ml) sparkling water

Method:
Blend soy beverage, vanilla extract and orange juice in a blender.
Pour over ice cubes and add sparkling water.

Strawberry Banana Shake

Ingredients:
1 - 10.5 oz Soft Tofu, drained
1 small ripe banana
1 cup frozen sweetened strawberries, slightly thawed including juice

Method:
In a blender or food processor, combine all ingredients till smooth.
Chill and serve.

Strawberry Fluff

Ingredients:
1 - 10.5 oz Soft Tofu, drained
3 tbsp. honey
2 1/2 cups frozen, unsweetened, strawberries, thawed and drained
* additional 1/2 cup strawberries, optional

Method:
In a blender or food processor, combine tofu and honey. Whip till smooth and creamy.
Add strawberries, 1/2 cup at a time. Allow some berries to remain in chunks. If desired, place some
of the additional 1/2 cup strawberries in the bottom of each stemmed glass. Top with tofu honey fluff mixture.
Chill and serve.

Strawberry Shake

Ingredients:
1 pkg. (300 g) Soft Tofu
375 ml frozen strawberries (sugar added) including liquid, thawed
175 ml water
1 banana, ripe

Method:
Blend all ingredients together until smooth. Chill and serve.

Variation: Blend your favorite fruit with soft tofu.