Vegan Brunch
Taco Loco
Ingredients for 2-3 people
- 400g firm tofu
- 1/2 tsp turmeric
- 1/2 tsp paprika powder
- Salt
- Pepper
- Olive or coconut oil for frying
- 125g small tomatoes
- Handful of fresh coriander
- 120g corn
- One avocado
- 80g vegan feta
- 6-8 small tortilla patties (taco patties) alternatively 2-4 large ones
- Optional: chili flakes and some salsa sauce or chili sauce
Directions
- Step 1: Wash the tomatoes and cut them in half. Wash the cilantro and roughly pluck it. Rinse the corn in a colander under cold water and put everything in small bowls.
- Step 2: Halve the avocado, remove the stone and cut it into strips. Alternatively, you can mash it with a fork to make an avocado paste.
- Step 3: Crumble the feta and put it in a small bowl as well.
- Step 4: Dab the tofu with kitchen paper so that it loses its liquid. Then put it in a bowl and crumble it. Use either a fork or your hands. Make the tofu pieces bigger or smaller as you like.
- Step 5: Put some oil of your choice in a non-stick frying pan, heat it on high heat and fry the tofu for 3-4 minutes. Then add salt, bell pepper, turmeric powder, paprika powder and optionally some chili flakes. Mix and fry for another 3-4 minutes. Taste the tofu and add some salt if needed.
- Step 6: Once everything is prepared, you can serve this dish as a "build your own" or you can prepare all the tacos early.
- Step 7: To assemble the tacos, start by placing avocado on a tortilla. Optionally, you can heat the patties briefly in the microwave or a skillet.
- Step 8: On top of the avocado is a large spoonful of tofu scramble, followed by tomatoes, corn, feta and cilantro. Optionally, you can sprinkle a pinch of pepper or chili flakes on top for garnish.
Taco Loco
Tacos - a delicious mix of flavor and texture from traditional Mexican cuisine. With several fast food restaurants offering tacos in their menus, it can be easy to assume they are junk food. However, we should remember tacos can be healthy food as long as they are prepared properly.
One of the most important ingredients of tacos is the protein that you choose to add to it. Choose vegan protein like tofu and beans, because their protein ingredients are by far healthier that the high fat beef for example. A vegan lifestyle prevents a tremendous amount of animal slaughter and suffering. It offers a potent way to shrink our environmental footprint, especially concerning climate change. In addition, a well-planned vegan diet can fuel the highest levels of fitness, while reducing our risk of various chronic diseases. Moreover, the food is insanely delicious and it becomes more widely available every year. So how do we create those vegan tacos for brunch?
Advices for Tasty Tacos
When it comes to the taco shells, you should look for whole grain shells, as these are healthier than tortillas made with flour. Avoid precooked ones, because they contain unhealthy trans-fat and are higher in calories than the ones you make at home. Use healthy cooking methods to prepare your tacos. Instead of frying them, warm it in the microwave or bake them in a hot oven to make them crisp. Besides that, fill the tacos with healthy options by using a wide variety of tasty vegetables and lean protein to increase satiety. Prioritize healthy fats like avocados and limit higher fat ingredients. Sour cream and cheese for example are dairy products that provide benefits for your body (such as calcium), but are also high in fat. In terms of sodium watch the amount of intake - look for low sodium alternatives and try to avoid processed ingredients.
Benefits of Vegan Tacos
Eating more vegan tacos can be part of a healthy and balanced diet. It's important to make sure that when you choose vegan meals, you're still getting enough protein and other nutrients often found in animal products (like calcium, iron, and B12) from plant sources. However, why do these proteins have such an impact on our fitness level? Proteins belong to the essential nutrient and are composed of various amino acids that give our cells their shape and structure. In order to digest proteins, our body needs more energy than for burning carbohydrates. Therefore, proteins not only make you feel fuller for longer, the higher energy consumption also helps you to lose weight. If you want to build muscles optimally, a rich diet is of great importance. Whether you are a vegan, vegetarian, meat consumer etc., a low fat and high protein diet is the ideal and necessary complement to your training. The vegan Tasty Taco actually has all these benefits when it comes to a protein-based meal. Just remember that it is not an actual diet or weight loss plan to eat tacos. Even when you opt for homemade vegan recipes instead of higher-calorie-take-out, eating tacos everyday still have its drawbacks.
Nutrition Facts
Tomatoes
Benefits
Tomatoes are fruits and not vegetables, even though they are generally eaten/prepared as vegetables. They are a major dietary source for many health benefits such as reduced risk of heart disease and cancer. Tomatoes are a great source of vitamin C (essential nutrient and antioxidant), potassium (essential mineral that prevents from heart disease) and vitamin K (especially important for bone health). They differ in colors such as yellow, orange, green, and purple. Including tomatoes in the meal plan may improve the body's resilience to the dangers of certain types of sunrays.
Disadvantages
Tomatoes are an acidic food, which can worsen acid reflux. The excessive consumption of tomatoes may result in swelling and pain in the joints.
Tofu
Benefits
Tofu is a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. The magnesium content helps with sleep by maintaining adequate levels of GABA, a neurotransmitter that is involved in deep, restful sleep. They contain natural compounds called isoflavones, which are powerful antioxidants and as such help minimize the damage known as oxidative stress caused by molecules called free radicals. These isoflavones may improve bone mineral density and brain function. Isoflavones are also often described as being phytoestrogens, by which a weak form of the hormone estrogen is released in the body to alleviate peri-menopausal symptoms such as poor mood and hot flashes.
Disadvantages
Because of the high content of proteins, you should distort tofu in normal proportions to prevent weight gain. As good as isoflovanes are, excessive consumption can lead to thyroid dysfunction.
Coriander
Benefits
Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Unpleasant digestive symptoms like bloating and discomfort often experiences by people with the irritable bowel syndrome can be reduced by coriander. Both coriander seeds and coriander leaves are suitable for everyday cooking, but offer very different flavors that determine their best use. It can be a great help when it comes to detoxifying the body from heavy metals because it releases them from the tissues, wraps them up and helps to remove them from the body. Coriander may protect the heart by lowering blood pressure and bad cholesterol (LDL) while increasing good cholesterol (HDL).
Disadvantages
Eating a lot of coriander has been known to cause lower blood pressure because of the potassium, which can reduce the effects of sodium in the body. During the treatment for diabetes, blood sugar levels should be monitored before using coriander as its supplementation may reduce the blood sugar level drastically.
Corn
Benefits
Corn is mainly composed of carbs high in fiber. As a good source of lutein and zeaxanthin, corn may help maintain eye health. Corn is a good source of many vitamins and minerals – While popcorn tends to be higher in minerals, sweet corn has a higher amount of vitamins. Compared to other cereal grains, corn provides higher amounts of antioxidants and is especially rich in eye-healthy carotenoids. In contrast to previous assumptions, corn doesn't promote diverticular disease but rather acts protective.
Disadvantages
Corn contains phytic acid, which may reduce mineral absorption. Corn can spike the blood sugar and may contribute to weight gain when consumed in excess so that individuals who have diabetes or are trying to lose weight should limit their intake.