vegan cooking

Mini Breakfast Tofu Frittatas

“Frittata” is a very strange word to both spell and say, as I’ve learned from writing this post. Nevertheless, I give you the breakfast tofu frittata (bonus: they’re mini).

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A traditional frittata is an egg-based dish of Italian heritage, similar to a crust-less quiche. But you can enjoy this savory meal sans egg, and start your day off with a hearty dose of protein to boot. What can I say? Some of us are just savory breakfast people.

tofufrittatarecipecardYou can eat these bad boys on their own or make a breakfast sandwich. These frittatas go just right with some salsa and spinach on top an English muffin. And remember, make it yours! If you don’t like broccoli, how about some red pepper, or zucchini?


You may have noticed that I like to cook with tofu quite a bit. Aside from being a neutral-tasting and versatile meat substitute that goes well in breakfast, lunch, dinner and dessert dishes, tofu serves as a functional food in many ways.

The isoflavones found in soy products are well-known antioxidants that absorb free radicals within our bodies to prevent premature cell aging and cell death. Soy isoflavones improve blood vessel linings, and may contribute to bone health. In general, replacing meat with soy products reduces overall fat and cholesterol intake, therefore improving heart health. Some soy products are fortified with calcium and vitamin D, as well.

Unfortunately, many people believe that eating soy products increases the risk of breast cancer. While it is true that isoflavones can act like estrogens, which influence our hormone production over time and may contribute to cancer risk, soy isoflavones can also hinder the effect of actual estrogens on our tissue, thus decreasing this risk (whew, that was a mouthful!). There’s been quite a lot of research on this subject since it’s so controversial. But just recently, The American Cancer Society’s Guidelines on Nutrition and Physical Activity for Cancer Survivors , released in 2012, notes that soy consumption offers “no harmful effects to breast cancer survivors.” 

If you’d like more information, peruse this comprehensive analysis of research pertaining to soy foods. Additionally, Ginny Messina (TheVeganRD) notes that soybean isoflavones “are different from estrogen” and  may reduce breast cancer risk if consumed early in life, and may reduce recurrence of breast cancer

Soy offers a host of health benefits that outweigh its reputation. Overall, “The vast majority of the evidence is that soy is either neutral or protective against breast cancer, including for women previously diagnosed with estrogen receptor positive breast cancer (tumors stimulated by estrogen contact).” So go ahead and enjoy the benefits of soy foods!

You choose: for the road, or here at home. I myself chose one for a late night snack. 😀

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The easiest pumpkin pie you’ll ever make. Period.

Who else is loving fall?!

I think that I’ve finally figured out, after almost 24 years, that fall is my very favorite season. It just calls for oversize sweaters, colorful scarves, piping hot coffee to go, and of course…

Pumpkin pie!

pumpkin pie cover

But how do you make pie vegan? Don’t you need eggs and butter?

My friends, “veganizing” your food is so easy to do. I know the holidays are all about gathering and sharing food with your friends and family. But vegan food doesn’t have to be a burden to make or a step-down for your taste buds. I tested this recipe last weekend and now that I’ve perfected it, I’m confident you could serve this at Thanksgiving dinner!


-007Wait a minute…tofu in my pie?

Don’t be nervous. Embrace the wonders of tofu! In this recipe, it simply serves as a binder for the pie and gives it that distinctive ‘soft-yet-solid’ pumpkin pie mouth-feel. You will not taste any tofu in your pie.

*As an added bonus, all the protein you’re getting from the tofu will keep your body from metabolizing the sugar too fast, and help you to avoid a spike in your blood sugar, which will keep your insulin response in check. Aaaand end dietitian-talk!*


To make this recipe even easier, I used frozen pie crust. And if you don’t own a rolling pin, a cold bottle of wine works just as well!



So whether you have a fall potluck on your calendar, or you’re just craving a night alone with a delicious pumpkin pie, you can whip this up in about 20 minutes. It’ll stay in the oven for around 50 minutes, or until the middle is somewhat firm. Let it cool, then serve with some Coconut Bliss Salted Caramel ice cream (I’m dying over their new flavors!) or in its own solo pumpkin-y goodness 🙂

There’s just nothing better.