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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
A power breakfast with whole grain sprouted toast.
Diet Types: Dairy Free, Vegan, Vegetarian
Ingredients:
  • 1 teaspoon canola oil
  • 1/2 red onion, minced
  • 1 clove garlic, minced
  • 1/2 red bell pepper, diced
  • 1 pound firm tofu
  • 1/2 cup water
  • 1/4 teaspoon Turmeric
  • 2 Tablespoons nutritional yeast (brewer's yeast)
  • 1/2 teaspoon salt
  • 2 cups fresh spinach leaves, chopped
  • 1/4 teaspoon Cumin
  • 1/4 teaspoon Curry
    •
    Serves: 2
    Cooking Time: Under 30 minutes
    Instructions:
    Saute onion, garlic, and pepper in oil until tender. Crumble tofu into vegetables and stir well. Add water and seasonings, and combine thoroughly. Add greens and stir. Cover and cook until greens are tender.

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    Toucan Market health tools
    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 2
    Amount Per Serving 
    Calories 190
    Calories from Fat 91
     % Daily Value*
    Total Fat 10g16%
      Saturated Fat 1g6%
      Mono Fat 3g 
      Poly Fat 5g 
    Sodium 626mg26%
    Total Carbs 14g5%
      Dietary Fiber 4g16%
      Sugars 1g 
    Protein 16g 
    Iron28%
    Calcium31%
    Vitamin B-615%
    Vitamin C75%
    Vitamin E6%
    Vitamin A37%
    Selenium31%
    Manganese80%
    Copper25%
    Zinc23%
    Potassium19%
    Phosphorus32%
    Magnesium28%
    Pantothenic acid9%
    Niacin11%
    Riboflavin24%
    Thiamin33%
    Folate59%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.