Roasted Potatoes, Greens & Tofu Scramble


This nourishing plant-based breakfast bowl has the vitamins you want for post-workout restoration.

Disclosure: This publish is sponsored by Potatoes USA. Thanks for supporting the manufacturers that make Greenletes doable.

As a Sports activities Dietitian, I’m typically requested about the suitable meals to eat after a exercise for restoration. The reply is straightforward and perhaps not what you’d anticipate– you want a mixture of post-workout carbs, protein, and antioxidants.

Many individuals acknowledge the significance of post-workout protein to assist with muscle restoration, however they neglect about carbohydrates. Throughout train, the physique makes use of saved carbs, known as glycogen, for vitality. It’s essential to exchange glycogen after a exercise to replenish these shops and put together for tomorrow’s exercise.

That’s the place potatoes come into play! They’re certainly one of my favourite pre and post-workout carbs. And this nourishing bowl combines carbs from the potatoes, protein from the tofu and inflammation-fighting antioxidants from the kale and crimson peppers. To not point out you may meal prep it and pop it within the microwave to have a scrumptious post-workout meal prepared in 1-2 minutes.

vegan breakfast bowl

Potatoes for efficiency

Potatoes are certainly one of my go-to “efficiency meals”. As a matter of reality, I’ve a number of potato recipes in my cookbook Planted Efficiency. The diet profile speaks for itself. A medium (5.3 ounce) skin-on potato has 110 energy, 26 grams of high-quality carbohydrates and 620 milligrams of potassium (greater than a banana).

Since carbs are the first gas supply for train, there’s an abundance of analysis surrounding potatoes for efficiency. For instance, a research within the Journal of Utilized Physiology discovered that consuming potatoes throughout biking maintained blood glucose concentrations of skilled athletes equally to a business sports activities gel. In different phrases, consuming a potato throughout train gives as a lot vitality as conventional sports activities diet merchandise.

A 2020 research in the European Journal of Utilized Physiology  means that consuming potato merchandise in a 90-minute biking trial replenishes muscle glycogen and energizes athletes for future exercises. That’s why potatoes make a fantastic addition to a post-workout restoration bowl, like this one! 

Potassium can be an vital electrolyte that aids in hydration and contributes to cardiovascular and nervous system perform. Potassium is a mineral misplaced in sweat, and it’s important to exchange it throughout train to keep away from dehydration. Consuming a potato contributes to total potassium consumption, which can assist cut back fluid losses.

Lastly, potatoes have protein! One medium 5.3-ounce potato has 3 grams of plant-based protein. Combining plant-based proteins, reminiscent of tofu and potatoes, is an effective method to meet your day by day quantities on a vegan or vegetarian eating regimen.

Components

This nourishing restoration breakfast bowl is stuffed with wholesome elements, reminiscent of:

  • Child Dutch yellow potatoes
  • Tofu
  • Kale
  • Pink peppers
  • Onion
  • Spices, reminiscent of turmeric, smoked paprika, garlic oil
  • Wholesome fat, like olive oil

It’s a wonderfully well-balanced bowl to maintain you full, assist in muscle protein synthesis and restore glycogen after a exercise.

onions and peppers in a pan

Easy methods to make a plant-based breakfast bowl

The key to constructing any well-balanced bowl is having a mixture of all three macronutrients- carbohydrates, protein and wholesome fats. This bowl has wholesome carbs from the potatoes, protein from the tofu and wholesome fats from the olive oil. Plus, the mix of greens–potatoes, kale, peppers and onion–gives nutritional vitamins and minerals.

To make this Potato, Kale & Scrambled Tofu Breakfast Bowl, preheat the oven to 375 levels F. Toss the potatoes in a bowl with olive oil, smoked paprika, garlic powder and salt and lay on a lined baking sheet. Bake for half-hour.

Whereas the potatoes are cooking, sautee the onions, peppers, kale, smoked paprika, garlic, and salt in a big sautee pan. When totally cooked, take away the greens from the pan and set them apart.

Lastly, crumble the block of tofu into a big bowl and add the turmeric, chili powder and salt. Stir till properly mixed. Add olive oil to the sautee pan and prepare dinner the tofu for 5-7 minutes on medium low warmth.

Mix the cooked potatoes, kale combination and scrambled tofu in a bowl and high together with your favourite scorching sauce. I like to recommend sriracha!

Swaps and Substitutions

There are a number of methods you may change this recipe, based mostly in your preferences. Listed below are a few of my recommendations:

  • Use any sort of potato that you simply like! I just like the mini potatoes for this recipe, and I lower them in quarters.
  • As an alternative of cooked kale, add uncooked kale for a salad vibe
  • Swap in roasted crimson pepper or sun-dried tomato for the cooked peppers and onions
  • In case you’re down with dairy, high the bowl with a sprinkle of cheddar cheese
  • Drizzle your favourite sauce on high, reminiscent of sriracha, scorching sauce, harissa or inexperienced goddess dressing
vegan breakfast bowl

Potato, Greens & Tofu Scramble Breakfast Bowl

This nourishing plant-based breakfast bowl has the vitamins you want for post-workout restoration.

  • 1.5
    lbs
    child dutch yellow potatoes
  • 5
    tablespoons
    olive oil
    divided
  • 1 ½
    teaspoon
    smoked paprika
    divided
  • 1
    teaspoon
    garlic powder
    divided
  • 1
    teaspoon
    salt
    divided
  • 1/2
    yellow onion
    sliced
  • 1
    crimson pepper
    sliced
  • 4
    cups
    kale
  • 1
    tablespoon
    water
  • 16
    ounces
    agency tofu
    crumbled
  • 2
    teaspoons
    turmeric
  • 1
    teaspoon
    chili powder
  • 2
    tablespoons
    of vegetable oil

  1. Preheat oven to 375 levels Fahrenheit.

  2. Add the potatoes, two tablespoons of olive oil, 1 teaspoon smoked paprika, ¼ teaspoon garlic powder and ¼ teaspoon of salt to a big bowl and stir till properly mixed.

  3. Lay the potatoes out on a lined baking sheet and place within the oven for half-hour, tossing midway by.

  4. Warmth a big saute pan over medium warmth and add 3 tablespoons of olive oil. Add the onion to the pan and saute for 3 minutes. Add the crimson pepper, ½ teaspoon smoked paprika, ¼ teaspoon garlic powder and ¼ teaspoon of salt and prepare dinner for 10 minutes.

  5. Add kale and water to the pan and canopy. Prepare dinner for an extra 10 minutes or till the kale is wilted. Take away the kale combination from the pan and put aside.

  6. To a big bowl, add the crumbled tofu, chili powder, ½ teaspoon garlic powder and ½ teaspoon of salt. Stir till properly mixed.

  7. Utilizing the identical sautee pan, warmth over medium warmth. Add the vegetable oil and tofu combination and stir typically for 5-7 minutes.

  8. Compile the bowl with potatoes, kale combination and tofu and high together with your favourite scorching sauce.

Diet Info

Potato, Greens & Tofu Scramble Breakfast Bowl

Quantity Per Serving (1 bowl)

Energy 450
Energy from Fats 261

% Each day Worth*

Fats 29g45%

Saturated Fats 4g25%

Polyunsaturated Fats 7g

Monounsaturated Fats 19g

Sodium 540mg23%

Potassium 1097mg31%

Carbohydrates 40g13%

Fiber 5g21%

Sugar 5g6%

Protein 13g26%

Vitamin A 10857IU217%

Vitamin C 78mg95%

Calcium 431mg43%

Iron 5mg28%

* % Each day Values are based mostly on a 2000 calorie eating regimen.

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