Plant Based Scramble with Mixed Vegetables on Corn Thins slices

Health Benefits of this Meal

If you are seeking a wholesome, plant-based meal this is a must try recipe. There is a perfect balanced meal which gives your body a serve of wholegrains from the Corn Thins slices, protein from the tofu and a variety of vegetables. In addition, the spices added will enhance the nutrients that your body receives.

Turmeric may help reduce inflammation in your body due to the main active ingredient called curcumin. Studies suggest turmeric may also help reduce your unhealthy cholesterol levels, relieve a headache and reduce osteoarthritis pain. The benefits absorbed by your body can be enhanced by as much as 2000% by adding pepper to the combo due to the alkaloid component within the pepper.

Tofu is a complete protein which means it provides all the essential amino acids that your body needs to get from your diet to make a protein. 170g of tofu counts as one serve of lean meat alternatives. You know that you are helping to meet your daily protein needs when you enjoy this meal. The calcium set firm tofu also offers a source of calcium and the serve is 1.7 serves of dairy or alternatives. Calcium has many important roles which includes allowing normal muscle contractions and to keep your teeth and bones strong.

The extra virgin olive oil gives your body not only a great source of heart healthy monounsaturated fat but also 36 different antioxidants. The fat also plays an important role in allowing better absorption and use by the body of the fat-soluble vitamins A, D, E and K. Vitamin A and K can be found in the baby spinach. If you add the avocado this is also a good source of monounsaturated fat as well as vitamins E and K.

If you expose the button mushrooms to UV light these become a source of vitamin D. Your body needs vitamin D to effectively absorb calcium found in the calcium set firm tofu, which is why it is a smart idea to expose the mushrooms to the sun before enjoying this meal.

The Corn Thins slices are a great choice as a source of wholegrains. These are a superior choice to a slice of white bread toast or a rice cake which is made using white rice. Wholegrains offer a source of dietary fiber which is essential for your gut function and to keep the health promoting microbes in your gut fed and alive. Different gut microbes need different prebiotic fuel which is why having a range of different plant foods in your diet is so important. This meal will offer your gut microbes with a range of prebiotic fuel choices from the different vegetables and wholegrain. A gut healthy habit is aiming for 30 different plant-based foods a week. This meal helps to you to achieve this with 7 different plant- based foods.

Having a few meat free meals in your diet each week has many health benefits. This meal is guaranteed to be a favourite for both taste and knowing that it gives your body so many nutrients to help you to live your best life.

Recipe

Ingredients

• 6 Corn Thins slices
• ¼ onion, diced finely
• 1 cup of baby spinach, finely chopped
• ½ cup of button mushrooms, chopped into halves
• ½ cup capsicum, finely
• 170g calcium set firm tofu
• 0.25 tsps ground turmeric
• 1 pinch of black pepper
• Extra virgin olive oil spray
• Optional – serve with a side of avocado and cherry tomatoes.

Directions

1. Finely chop the firm tofu and place in a food processor with the turmeric and pepper.
2. Blend until a smooth and creamy consistency.
3. Heat a medium frying pan and add a spray of extra virgin olive oil.
4. Saute the capsicum, mushroom and onion in the pan for 3-5 mins
5. Pour in the tofu mixture and gentle stir until for a few more mins till the mixture has a scrambled consistency.
6. Add baby spinach and cook for an extra 1-2 minutes until wilted.
7. Serve on top of Corn Thins slices while hot.
8. Enjoy!