A study released online August 5, 2008 in the International Journal of Obesity (1) had as its objective to show that an egg breakfast in contrast to a bagel breakfast (when equal in density and total energy,) “would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet.” And their conclusions were: “The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.” (2) Following the release of this study, many articles appeared on the internet about the benefits of eating eggs as a healthy breakfast.
Is anyone out there in the field of nutrition and medical research who might question the faulty logic of such a hypothesis? Could it be that “protein breakfast” would be better substituted for “egg breakfast” in the formation of the hypothesis for this study? In my opinion, one does not have to look too far into research of “chicken embryos”, to understand why this is not an ideal option for nutrition. An egg is designed to be the sole nutritive substance to carry a baby chicken through 21 days before hatching. Each egg is replete with a very dense concentration of animal fat. With all the abominations of “food handling” in modern food industries, eggs have become filthy carriers of disease. Salmonella bacteria is abundant in the chicken’s organs and is already in the egg before the shell is formed. Anyone who has been paying attention the last ten years has read about and seen the appalling conditions in which chickens are kept. If you are unaware of what goes on in slaughter, hatchery, and other facilities, all you need to do is go to any internet search engine and investigate these topics. (Try a search for “dangers of eating eggs”. Or, go to the PETA website to see undercover video of some of these slaughter facilities.) There are many books available on this topic. Don’t bury your head in the sand. What you don’t know CAN hurt you!
So, what is the answer? Whether you are trying to drop a few pounds or you are already at your perfect weight, studies show that protein at breakfast fuels your day more efficiently, so begin finding alternatives for breakfast that offer “clean protein”. How about black beans wrapped in corn or whole wheat tortillas? How about a breakfast of Tofu Scramble? Recipes like this are full of fiber, protein and lots of vitamins. Below, you will find my recipe for Tofu Scramble that will make about 22 – 24 servings. For no-fuss breakfasts, I make up a big batch about every 11 days and freeze portions in small glass containers. We take one container out of the freezer every day and let it defrost in the fridge for heating up the next day. It couldn’t be easier. I’ve also included a recipe for Black Bean Wraps. (And, if you miss bacon at breakfast, nothing beats the “bacon” recipes in Vegan Vittles, by Joanne Stepaniak. This book is a “must” for anyone who wants to transition to a vegan lifestyle, but doesn’t want to lose old favorite, homestyle recipes.)
(1)Vanderwal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity, published online on August 5, 2008.
(2) Abstract can be found at: http://www.nature.com/ijo/journal/vaop/ncurrent/abs/ijo2008130a.html
Recipe: Tofu Scramble
3 TBSP Olive Oil, or 2 TBSP coconut oil, (or Olive Oil Spray if you’re limiting calories or fat)
2 medium or 1 large onion
4 (or more) cloves minced garlic
1 TBSP (or less) minced ginger (optional, if you don’t like ginger))
3 bell peppers (3 different colors) (or a package of frozen bell pepper strips)
1 large family-size bag or 2 regular bags of frozen vegetables (steamed to half cooked) (Your choice: Normandy/California Mix style, or Stir Fry Style, etc.) or fresh (I fill a 2 – 1/2 quart baking dish full of vegetables, fresh or frozen, mounded above the rim of the dish)
1 or 2, 15 oz. cans of diced tomatoes, or equivalent fresh cut up (save juice) (about 3 cups?)
1 cup nutritional yeast
4 scoops ( or 8 TBSPs) flax meal (Easy way to get the Omega 3’s.)
3 TBSP taco seasoning (the kind without MSG) (or your choice: separate spices such as cumin, etc.)
2 tsps. Turmeric
3 -4 TBSP soy sauce
About 30 oz. extra firm tofu (Trader Joe’s, Wild Wood, etc.)
Instructions:
1. Oil a LARGE saute pan.
2. Saute onion, garlic, ginger. Saute approx. 5 – 10 minutes on medium, until the onions “sweat” their juices. ( In a hurry? – use granulated onion, garlic, ginger.)
3. Add bell peppers, vegetables and saute for another 5-10 minutes.
4. Add soy sauce and diced tomatoes (with liquid of at least one can, or juice from fresh tomatoes) and cook until mixture heats through and bubbles. (Save the liquid from the second can in case mixture is too dry.)
5. Mix nutritional yeast, flax meal, and spices in a cup or bowl. Sprinkle over mixture and mix until blended into mixture. (If needed, add the saved liquid from the second can of tomatoes.)
6. Crumble the extra firm tofu, leaving chunks. Mix through the mixture.
This recipe is extremely flexible. You can increase or decrease the tofu, the veggies, and you can add your favorite vegetable or herb/spice. You can top it with salsa or mix the salsa into the tofu scramble.
Recipe: Black Bean Wraps
1 (15 oz.) can of black beans (undrained)
1 – ½ TBSP fresh lime juice (substitution: lemon juice)
1 tsp. Chili powder
½ tsp. ground cumin
2 TBSP chopped fresh cilantro (optional)
3 TBSP Better ‘N Sour Cream (by Tofutti) (optional)
1 TBSP sliced green onion (optional)
3 corn or flour tortillas
Instructions:
Drain the beans, saving 2 TBSP liquid. Cook at medium heat: beans, bean liquid, juice, chili powder, cumin in a saucepan, until heated through. Remove from heat and add fresh cilantro, and green onions. Put 1/3 cup mixture on a corn or whole wheat flour tortilla, add a tablespoon of Better’N Sour Cream and roll into a Breakfast Wrap.. (If you prepare the night before, put mixture together, keeping the cilantro, green onions, and Better’N Sour Cream separate. Refrigerate. In the morning, reheat the mixture, remove from heat, add the cilantro, and green onions, and wrap as directed.) If you like, make the recipe the night before, mash the mixture so it will stick to the inside of the tortilla, for breakfast-on-the go. (Load the reheated bean mixture into the tortilla in the morning to avoid soggy wraps.) Makes 3 Wraps.
