‘The McDougall Quick & Easy Cookbook’: Tofu Scramble


There’s something truly glorious about scrambled eggs. Ya crack open the shell, add your favorite toppings, and shuffle around those goodies ’til they reach golden perfection. It couldn’t be easier. Luckily there is a delicious vegan equivalent! Sure, the process isn’t quite as easy as cracking that egg, but you’re saving countless baby chickies! THINK OF THE CUTENESS!!!!!


This recipe comes from ‘The McDougall Quick & Easy Cookbook’ by John A. McDougall, M.D, and his wife Mary McDougall. I discovered the McDougalls after taking Cornell’s certification program in plant-based nutrition. John McDougall started as a doctor in Hawaii on a sugar plantation, where he took care of first generation Filipinos, Japanese,and Chinese. These first generation workers lived on vegetables and rice as they did in their home countries. So, there was very little sickness. But their children and grandchildren adopted the SAD diet (Standard American Diet -which coincidentally is pretty darn sad!), and become more and more sick. It inspired McDougall to use nutrition as medicine.

This is a low fat vegan cookbook and is perfect for EXTREMELY quick meals. However, I find most of the recipes to be a little too simple at times. He uses plain old white sugar in some of the recipes too, which I consider to be a big no no! But this here tofu scramble is standard and delicious!!! Since this is a ZERO fat recipe (if you have cholesterol levels above 150, you might want to consider going on a zero fat -that means no oil!-, plant-based diet to reverse the heart disease that you most likely already have. This sounds extreme and boy is it hard to do, but it works. We will talk more about this topic very soon.)<—(long side note) there is no oil!

1. Heat up a non-stick frying pan over medium heat. Take about 1/2 cup of water and put it in the pan (we use water to sauté instead of oil. It works just as well!!!!)

2.  Add 1 chopped onion, 1/2 cup green bell pepper, and 1/2 cup sliced mushrooms. Cook these for a few minutes or until they are nice and tender.

3. While these are cooking, mash up a 10 oz package of silken tofu in a separate bowl. 

4. Add these seasonings to the mashed tofu: 2 Tbsp. brown mustard, 1/2 tsp. nutritional yeast, 1/2 tsp. chili powder, 1/4 tsp. dill weed, 1/4 tsp. onion powder, 1/4 tsp. garlic powder, 1/4 tsp. turmeric, 1/4 tsp. salt, black pepper (to your liking). Mix the seasonings with the tofu.

5. Add this mixture to the veggies and heat through. 

6. Enjoy!

Naturalie’s Note: I added tomatoes and spinach to my pan since those are my absolute fave for scrambles. This recipe is not concrete! Use it as a template to make your own version. So add whatever veggies or spices you prefer!


If you want to see more recipes from ‘The McDougall Quick & Easy Cookbook,’ check it out below!



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