Breakfast of Silken Tofu ‘Yogurt’, Toasted Buckwheat, Figs & Fresh Orange.
Ingredients: Silken tofu ‘yogurt’ (mixed until smooth in a blender), orange segments, dry toasted buckwheat groats / sunflower seeds / black & white sesame seeds/ cashews, golden raisins, sliced dried figs, cinnamon, salt, touch of blackstrap molasses and pomegranate molasses to drizzle on top – for extra sweetness if you wish!
This is the silken tofu (GMO-free) that I use for my ‘yogurt’, which you can find at most supermarkets and health food stores – typically in the non-refrigerated section. To sweeten the yogurt slightly, I added a few drops of liquid stevia, but you can use 2 tablespoons of maple syrup instead.
I enjoy this eating this dish off a plate, but you can turn it into a breakfast bowl too!
This protein-packed, plant-based breakfast will leave you feeling nourished and energized! It offers fiber, vitamins, minerals, healthy fats, and deliciousness. The light silken tofu ‘yogurt’ provides protein, without the saturated fat or cholesterol found in dairy. Buckwheat groats, sesame seeds, sunflower seeds, and cashews are incredible protein sources as well. In fact, cashews contain all essential amino acids, making them a complete protein source on their own! Those transitioning towards a plant-based diet sometimes neglect to eat sufficient amounts of protein, in replacement of animal protein. This is an area I specialize in as a plant-based nutrition practitioner, helping people adopt a diet that contains the right sources and quantities of protein, in order to obtain all essential amino acids (complete protein).
This breakfast is sweetened naturally with golden raisins, and dried figs – which are rich in calcium, iron, and fiber. The burst of fresh aromatic orange brightens and sweetens to the dish too, while supplying vitamins C, A, B vitamins, calcium, magnesium, potassium and fiber. Most commercial cereals/granola/bars/ yogurt/milks etc. contain added refined sugars, starches, processed unhealthy fats and preservatives. Creating homemade meals from whole foods (aka from scratch) is always the healthiest choice!
DL TIPS: Purchase raisins and other dried fruit that is unsweetened and with no added oil – which often found on raisins and dried cranberries so please read the labels. I buy my dried fruit, nuts, seeds, and buckwheat from Frenco health food shop, a bulk store located at 3985 boul Saint-Laurent, Montreal.
For those allergic to soy can make their own dairy-free yogurt using almonds and/or cashews like this recipe by Magda of ‘I deliciate’ blog here! Many commercial non-dairy yogurts these days are composed of coconut, which is rich in saturated fat – not the healthy kind! Coconut is a ‘fad food’, and not an actual health food, as the bulk of nutritional and health science consistently shows that the healthiest fats are from un-saturated sources aka monounsaturated, polyunsaturated, and essential fatty acids/Omega fats. Saturated fat are found primarily in animal products (meat/dairy/eggs), with coconut being the plant-based exception. When consumed frequently or in large quantities, Saturated fat has been shown to contribute to disease, rather than working to prevent disease – like monounsaturated fats (found in nuts/seeds/olive oil).
- Light Silken tofu (GMO-free)
- Fresh range, sliced into segments (or however you like!)
- Buckwheat groats, lightly toasted in a dry skillet
- Raw sunflower seeds, lightly toasted in a dry skillet
- Black & white sesame seeds, lightly toasted in a dry skillet
- Cashews, lightly toasted in a dry skillet
- Golden raisins, 1/4th cup
- Dried figs, sliced into strips
- Pinch of cinnamon & even smaller pinch of salt
- Maple syrup or liquid stevia, to taste – for sweetening ‘yogurt’
- Touch of blackstrap molasses and pomegranate molasses if you wish!
1. In a high powered blender or food processor, mix the silken tofu with the maple syrup or liquid stevia until smooth. Place in the fridge to set slightly.
2. In a dry frying pan, lightly toast the buckwheat until it becomes slightly golden – about 1 minute. Do the same with the sesame seeds, sunflower seeds, and cashews. Toast each one separately, as they require different cooking times.
3. While the seeds are cooling, zest the orange skin – set aside, and slice it up into segments.
4. Build your breakfast! Add some silken yogurt, handful or two of toasted seeds and nuts, the raisins, fig, pinch of cinnamon, sea salt (to balance the dish), and fresh orange on top. Enjoy!