Skip to main content

Tofu Scrambling to Heal my Broken Bones

Share this post:

Share this post:

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 𝑻𝑢𝑭𝑼 𝑺π‘ͺ𝑹𝑨𝑴𝑩𝑳𝑬 with bell peppers, carrots, red onion, spinach, turmeric, and avocado!


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 π’“π’†π’„π’π’—π’†π’“π’š.


Then, we’ve got BELL PEPPERS and CARROTS, loaded with vitamins A and C, which are essential for 𝒃𝒐𝒏𝒆 π’‰π’†π’‚π’π’Šπ’π’ˆ 𝒂𝒏𝒅 π’”π’•π’“π’†π’π’ˆπ’•π’‰π’†π’π’Šπ’π’ˆ. Plus, they help produce collagen, which is crucial for π’‡π’Šπ’™π’Šπ’π’ˆ π’…π’‚π’Žπ’‚π’ˆπ’†π’… 𝒃𝒐𝒏𝒆𝒔 𝒂𝒏𝒅 π’•π’Šπ’”π’”π’–π’†π’”.


Next up, we’ve got RED ONIONS, packing a punch of flavonoids and quercetin, which have π’‚π’π’•π’Š-π’Šπ’π’‡π’π’‚π’Žπ’Žπ’‚π’•π’π’“π’š 𝒂𝒏𝒅 π’‚π’π’•π’Šπ’π’™π’Šπ’…π’‚π’π’• π’‘π’“π’π’‘π’†π’“π’•π’Šπ’†π’”.

Translation: they’re gonna help 𝒓𝒆𝒅𝒖𝒄𝒆 𝒕𝒉𝒆 π’”π’˜π’†π’π’π’Šπ’π’ˆ 𝒂𝒏𝒅 π’‘π’‚π’Šπ’ in my ankle and keep me feeling good overall.


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 is the next superstar ingredient, with its curcumin providing π’‚π’π’•π’Š-π’Šπ’π’‡π’π’‚π’Žπ’Žπ’‚π’•π’π’“π’š 𝒂𝒏𝒅 π’‚π’π’•π’Šπ’π’™π’Šπ’…π’‚π’π’• π’ƒπ’†π’π’†π’‡π’Šπ’•π’” that help with inflammation and oxidative stress, both of which are major players in 𝒃𝒐𝒏𝒆 π’‰π’†π’‚π’π’Šπ’π’ˆ.

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 π’Žπ’‚π’Œπ’Šπ’π’ˆ π’•π’‰π’Šπ’” π’…π’Šπ’”π’‰ 𝒆𝒙𝒕𝒓𝒂 π’„π’“π’†π’‚π’Žπ’š 𝒂𝒏𝒅 π’…π’†π’π’Šπ’„π’Šπ’π’–π’”.

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!)


  • 2 tablespoons water or 1 tablespoon olive oil for sautΓ©ing
  • 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


Heat the water or oil in a sautΓ© pan.

Add the onion and garlic, and sautΓ© for 2 minutes. Add the peppers and carrots, and sautΓ© 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 sautΓ© for about 5 to 8 minutes, stirring occasionally until the tofu is a bright yellow color and thoroughly heated. Season to taste, and serve.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

Hi! I’m Colleen.

Hello, and welcome. I’m Colleen, aka The Joyful Vegan, and I’m here to give you the tools and resources you need to eat, cook, travel, and live compassionately and healthfully.Β 

My Recommended Products

Wear your compassion on your sleeve (or chest or head!) by choosing any number of my message products.

Make a Donation

Donating = Loving

For more than twenty two years, my work and podcast have remained free (and ad-free) thanks to support from listeners, followers, and readers. If this labor of love has impacted your life at all, please consider becoming a supporter. πŸ–€ Thank you!