Tofu Scrambling to Heal my Broken Bones

I recently broke my ankle (ouch!), but I’m not letting that stop me from healing as joyfully and deliciously as possible. Inspired by my best friend who broke BOTH HER ANKLES at the same time, I’m documenting the nutrient-dense meals I’m eating with a focus on bone-healing nutrients.

And we’re starting with this 𝑻𝑶𝑭𝑼 𝑺𝑪𝑹𝑨𝑴𝑩𝑳𝑬 with bell peppers, carrots, red onion, spinach, turmeric, and avocado!

TOFU

First up, we’ve got TOFU, which is a total powerhouse of plant-based protein and minerals like calcium, iron, magnesium, and zinc, all of which support my 𝒃𝒐𝒏𝒆 𝒉𝒆𝒂𝒍𝒕𝒉 𝒂𝒏𝒅 𝒓𝒆𝒄𝒐𝒗𝒆𝒓𝒚.

BELL PEPPERS AND CARROTS

Then, we’ve got BELL PEPPERS and CARROTS, loaded with vitamins A and C, which are essential for 𝒃𝒐𝒏𝒆 𝒉𝒆𝒂𝒍𝒊𝒏𝒈 𝒂𝒏𝒅 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉𝒆𝒏𝒊𝒏𝒈. Plus, they help produce collagen, which is crucial for 𝒇𝒊𝒙𝒊𝒏𝒈 𝒅𝒂𝒎𝒂𝒈𝒆𝒅 𝒃𝒐𝒏𝒆𝒔 𝒂𝒏𝒅 𝒕𝒊𝒔𝒔𝒖𝒆𝒔.

RED ONIONS

Next up, we’ve got RED ONIONS, packing a punch of flavonoids and quercetin, which have 𝒂𝒏𝒕𝒊-𝒊𝒏𝒇𝒍𝒂𝒎𝒎𝒂𝒕𝒐𝒓𝒚 𝒂𝒏𝒅 𝒂𝒏𝒕𝒊𝒐𝒙𝒊𝒅𝒂𝒏𝒕 𝒑𝒓𝒐𝒑𝒆𝒓𝒕𝒊𝒆𝒔.

Translation: they’re gonna help 𝒓𝒆𝒅𝒖𝒄𝒆 𝒕𝒉𝒆 𝒔𝒘𝒆𝒍𝒍𝒊𝒏𝒈 𝒂𝒏𝒅 𝒑𝒂𝒊𝒏 in my ankle and keep me feeling good overall.

SPINANCH

Spinach is a fantastic source of vitamin K, which is essential for bone health and helps with the absorption of calcium. It’s also packed with other vitamins and minerals like vitamin A, vitamin C, iron, and magnesium.

TURMERIC

TURMERIC is the next superstar ingredient, with its curcumin providing 𝒂𝒏𝒕𝒊-𝒊𝒏𝒇𝒍𝒂𝒎𝒎𝒂𝒕𝒐𝒓𝒚 𝒂𝒏𝒅 𝒂𝒏𝒕𝒊𝒐𝒙𝒊𝒅𝒂𝒏𝒕 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔 that help with inflammation and oxidative stress, both of which are major players in 𝒃𝒐𝒏𝒆 𝒉𝒆𝒂𝒍𝒊𝒏𝒈.

And last but not least, we’ve got AVOCADO, with its healthy fats, vitamins K and C, and potassium, all supporting my 𝒃𝒐𝒏𝒆 𝒉𝒆𝒂𝒍𝒕𝒉 𝒂𝒏𝒅 𝒎𝒂𝒌𝒊𝒏𝒈 𝒕𝒉𝒊𝒔 𝒅𝒊𝒔𝒉 𝒆𝒙𝒕𝒓𝒂 𝒄𝒓𝒆𝒂𝒎𝒚 𝒂𝒏𝒅 𝒅𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔.

Tofu Scramble Recipe

Of course you can add whatever veggies, spices, or herbs you like! Here’s a nice basic nutrient-dense scramble! (More recipes in my library of On-Demand Cooking Classes; you get video demonstrations + printable recipes!)

Ingredients

• 2 tablespoons water or 1 tablespoon olive oil for sautéing
• 1 medium red onion chopped
• 1 teaspoon garlic, minced
• 1 bell pepper (red, yellow, orange, or green), diced
• 2 carrots, chopped
• 16-ounce package firm or extra-firm tofu, drained and rinsed
• 1 cup raw spinach leaves, rinsed and patted dry
• 1/2 teaspoon turmeric
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper to taste

Directions

Heat the water or oil in a sauté pan.

Add the onion and garlic, and sauté for 2 minutes. Add the peppers and carrots, and sauté for another few minutes, until the onions and peppers are tender.

Next, using your hands, crumble the tofu into the pan to create the consistency of coarse breadcrumbs, and stir to combine.

Add the spinach, turmeric, salt, and pepper, and sauté for about 5 to 8 minutes, stirring occasionally until the tofu is a bright yellow color and thoroughly heated. Season to taste, and serve.