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Breakfast Today: Delicious Vegan Huevos Rancheros
Paula Gallagher on
Huevos rancheros or "rancher's eggs" is a classic Mexican breakfast. Fried eggs are nested in a bed of refried beans, sour cream and salsa and served atop a warm tortilla. This recipe takes this classic brunch food and gives it a healthy and vegan twist!
Vegan huevos rancheros is a great recipe if you are venturing into a meatless diet. Veganism is technically considered a diet that contains no animal products and nothing processed with animal products. However, for many people, veganism is more about the endless possibilities than the few restrictions.
Vegan diets offer many benefits. For example, a review of 87 studies found that eating vegan was highly effective for weight loss. Vegan diets have also been linked to a reduced risk of heart disease, diabetes, high blood pressure and some cancers. But no eating plan is foolproof, and new vegans should be aware of a few possible nutritional gaps in their eating plan, like the lack of vitamin B12 and other important nutrients. There are many great books to help navigate a vegan diet, and we also have nutritionists at Village Green who can help you with questions, if you are considering veganism.
This recipe for vegan huevos rancherosis is from 21-Day Weight Loss Kickstart, by Neal Barnard, MD, and the recipe is by Jason Wyrick of Vegan Culinary Experience.
Vegan Huevos Rancheros
• 8 oz. extra firm tofu
• 1 Yukon Gold potato, cubed
• 1/4 tsp salt
• 2 tsp ground turmeric
• 1/2 tsp chili powder
• 1/2 cup salsa
• 3 tortillas or pieces of toast
• 3 Tbsp chopped fresh cilantro
• 1 Roma tomato, diced
1. Crumble the tofu in a mixing bowl.
2. Cook the potato by steaming it for about 5 minutes.
3. While steaming, heat a skillet over medium heat. Add tofu and salt and cook for about 3 to 4 minutes, stirring gently and slowly.
4. Add the turmeric, chili powder, and potato, cooking for 1 minute more.
5. Add the salsa.
6. Place equal portions of the scrambled tofu on each toast or tortilla, then top with cilantro and tomato.
Photo from here, with thanks.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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