Tofu, Rice, and Spinach. Breakfast?

tofu rice

Tofu, rice, spinach, mushrooms, and onions for breakfast? Absolutely! This is a huge difference from my former typical diet of fast food sausage, cheese, eggs, biscuits, and hash browns. Usually topped off with a cinnamon roll of some sort! After all, I needed to get in all of my food groups – fat, salt, and sugar. Ugh.

In 1995, I taught English in South Korea. One week was spent at a children’s summer camp in the woods so meals were served community style. I was shocked at the time to see the breakfast menu. Rice, vegetables, and mushrooms. I didn’t eat. My mind was so ingrained in the Standard American Diet (SAD) that I couldn’t even conceive of these foods as breakfast food!

I wasn’t eating so I ended up getting sick and having to leave camp early. The first thing I did when I got back into town was to head to the US military base bowling alley and order a pizza, cheeseburger, and some fries. I instantly felt better which meant I was eating the right thing, right? Ha!

Something Dr. Joel Fuhrman recently said that I wish I had heard back then. He said

When you eat broccoli, you don’t feel differently, you feel the same. If you are eating something that instantly makes you feel better, you are using food as a drug.

Even back then I was using food as a drug. I am so thankful that my taste buds have matured and I am willing to try so many new things, at different times of the day.

Why this bowl is great for breakfast:

1) It is nutritionally complete. Protein in the tofu; Vit K, A, manganese, folate, and iron in the spinach;  potassium, phosphorous, antioxidants in mushrooms;  and manganese, magnesium, and selenium in the brown rice. Good stuff.

2) It is filling. This bowl has an entire bag of spinach in it! That is a lot of fiber which is very satisfying.

3) It actually tastes great for breakfast. You want to start the day with something hearty. While it definitely takes some time to want to eat this for breakfast (it took me about 2 months) your taste buds change and you start to want to eat for nutrition instead of for “well that is what I am SUPPOSED to have for breakfast.”

So maybe you are not there yet. Maybe you feel like you need a bowl of cereal, or some toast with fruit spread when you first wake up. That’s fine, but if you make the switch to eating a lot of fresh fruits and and vegetables and limiting sugar, salt, and avoiding fats, you might be surprised how quickly things change. ~Amanda Rae


Rooty Tofuty Breakfast Wrap Vegan Recipe

Tofu bf wrap

Having a serious breakfast party in my mouth with this tofu breakfast wrap. Soooo good! My only complaint is that it is a little messy. I would save this one for the weekends because it just takes a little bit of time to prepare. Not like my potato wrap that I can keep in the fridge and microwave as I am heading out the door. But…this one tastes a smidge better :)

Rooty Tofuty Breakfast Wrap Recipe


  • Extra Firm tofu, dried and cut into cubes
  • One small onion
  • 1 tablespoon of diced red pepper
  • 1 tablespoon of diced green pepper
  • Big handful of spinach
  • 1 tablespoon of Go Veggie dairy free mozzarella cheese shreds
  • 1 Ezekiel sprouted whole grain wrap
  • 2 tablespoons of fresh, low sodium salsa
  • 1/2 teaspoon of Mrs. Dash Extra Spicy
  • 1/2 teaspoon of regular Mrs. Dash
  • Black pepper
  • A few pieces of avocado (optional)


In a medium size pan, place the onions, red and green peppers, and tofu cubes. Cook over medium to high heat until the tofu has browned a bit and the onions are translucent. You may need to add about a teaspoon of water every few minutes. Just eye it and if it starts to look like something is burning, just toss in a little water and stir. No oil needed!

Add the salsa and spinach and cook until the spinach has wilted and everything is heated through (about 3-4 minutes). Put the Ezekiel wrap on a paper plate and heat in the microwave for 20 seconds. Place vegan cheese down the center and top with tofu mixture and avocado. Roll it up and get lots of napkins before you eat it. It can get a little drippy from the salsa. Seriously…so good! Enjoy! ~Amanda Rae

All  happiness depends on a leisurely breakfast. John  Gunther

Baked Tofu Bites


These are “like” crackers…sort of. But they were good! They are chewier in the middle as they don’t totally firm up, but the edges are crispy so they are close. They were easy to make and really good for something to snack on while watching a movie or something like that. They take some time to eat so they will not be gone in 30 seconds. I liked the seasoning I used and it went well with the salsa.

Baked Tofu Bites Recipe


  • 1/4 package of extra firm tofu
  • Mrs. Dash Extra Spicy
  • Fresh salsa with lower sodium content


Dry tofu by patting it with several paper towels or a clean kitche towel. You can squeeze tofu slightly to get all of the moisture out. Slice into very thin slices for your bites. Place on a sheet of parchment paper on a cookie sheet. Sprinkle generously with seasoning. Turn over and sprinkle again. Bake at 350 degrees for 20 minutes. Turn bites over and bake an additional 20 minutes. When you take them out, they should have browned and turned crispy on the edges. Serve with fresh salsa or a store bought low sodium brand. I have tried the Engine 2 salsa. It was OK, but I prefer the salsa found in the produce section of Publix.



You can use many other seasonings for this. Garlic and serve with marinara. Greek seasoning and cucumber sauce. Herbs and hummus. Lots of combinations are possible. Enjoy! ~ Amanda Rae

Have a mouth as sharp as a dagger, but a heart as soft as tofu. Chinese proverb