A Recipe: Oil Free Vegan Southwest Tofu Breakfast Scramble - Super Easy!

I love this simple, tasty, whole food, plant-based recipe for a vegan, oil-free, southwest tofu breakfast scramble. The tofu is in place of scrambled eggs.


1/2 cup cheap red wine (you can also use red wine vinegar, balsamic vinegar, veggie broth, or a combination).
A bit of lime juice (optional).
1 tsp garam masala or curry powder.
1 tsp chili powder.
1 tsp ground black pepper.
1 tsp cumin.
1 tsp dried basil.
1 tsp ground thyme.
1 tsp dried rosemary.
1 tsp of turmeric.
salt to taste (optional).
ground cayenne pepper to taste (optional).
50 grams or so of mushrooms (chopped).
A russet potato (chopped).
A medium zucchini or yellow summer squash (chopped).
A medium red, yellow, or orange pepper (chopped).
A half cup of red, yellow, and/or white onion (chopped).
Note: You can chop and add additional veggies if you want!
Half a block (about 8-10 oz) of extra or super firm tofu mashed up with a potato masher.
100 grams of cooked red kidney beans (quasi-optional).

Add the herbs and spices to the red wine (with or without lime juice) and stir it all up.

Put all the veggies (but not the tofu and beans) in a big saucepan and pour the red wine sauce over them.

Crank the heat to high for 5 minutes to get the wine sauce boiling and stir frequently.

Add the tofu and beans, then immediately reduce heat to medium/low for 5 more minutes and stir frequently.

Reduce heat to low and simmer for a few more minutes until potatoes are cooked how you like them.

Eat it and enjoy,

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A Recipe: Oil Free WFPB Vegan Bean Chili

Today I refined my dad's infamous chili recipe to produce a delicious whole-food, plant-based, oil-free, vegan version, just in time for Easter.

1. To half a cup of cheap red wine, add the following herbs and spices: cumin (2-3 tsp), black pepper (3-4 tsp), garlic powder (2-3 tsp), chili powder (1-2 tsp), salt (to taste), and optionally basil, thyme, rosemary, ground red pepper (for heat), and/or curry powder (for earthiness, whatever that is...) to taste.

2. Chop up a few cups of your favorite chili veggies, but hold off on the sweet bell peppers for now. I like to use onion, celery, sweet potato, mushrooms, zucchini or yellow summer squash, and matchstick carrots at a minimum. Put the veggies in a large saucepan and pour in the wine sauce from Step 1. Put the pot on the stove and crank the heat on high for 5 minutes.

3. During the 5 minutes, chop up 2 or 3 sweet peppers and then add them to the fast simmering veggies. Stir them around. Simmer on high 3 more minutes.

4. During the 3 minutes, open a 15 ounce can of crushed or diced tomatoes and dump the entire contents into the saucepan. Stir it all around. Then open two 15 ounce cans of any kind of beans you like, drain (but don't rinse) them, and add them to the saucepan. Stir them all around.

5. Lower the heat to medium-low and gently simmer for 30 more minutes.

That should yield you a decent amount of kickass chili. I'd keep the bottle of red wine handy in case your stove is hotter than mine and you need to lubricate the chili occasionally so it doesn't burn. Lubricate yourself too, if you like. Use common sense regarding what herbs to add to the wine sauce base, but the cumin, black pepper, and garlic powder (or real garlic) are must-haves, in my opinion. An optional add-on would be some vegan "fake" ground beef, such as the Gardein brand beefless ground crumbles, if you're feeding a group that includes omnivores. This stuff has added fat, so the chili would not be oil-free then. But it's still good.

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Have I Achieved Lasting Healthy Lifestyle Change?

I have been tracking my diet and exercise daily for the past six months (using the free Lose It app for my Android phone) as part of a successful gambit to lose 50 pounds. An exception to this is when I go on vacations. I allow myself full freedom to eat whatever and whenever I want, and the only exercise I usually get is from walking around seeing cool things at the places I visit.

So, I was pleasantly surprised when I got back from a 6-day trip to the south rim of the Grand Canyon and found that I had not gained any weight at all. In fact, I had lost a pound.

That got me wondering, have I achieved lasting healthy lifestyle change?

I had heard about this concept of lasting healthy lifestyle change before, but I never thought it could happen to me. The idea is that when you do something consistently for long enough, it becomes second nature (or second order change, as we say in the vernacular of marriage and family therapy).

In addition to measuring my caloric intake each day, I guess I had also subconsciously started to make healthier choices about what kinds of food to eat. The logic was simply that by choosing to eat more fruits and vegetables, instead of junky caloric food, I could stay within my dietary guidelines set by my weight loss goal. I like to make and eat food. Fruits and veggies are lower in calories per unit weight, so I know that I can eat more of them on a given day without exceeding my calorie quota (set by the Lose It! Android app).

I don't know if I have achieved lasting healthy lifestyle change, but I may have.