This is one of the simple recipes we use in La Comida Como Medicina to help patients learn how to cook with plant-based protein.

Many people are unfamiliar with tofu, so we prepare it in a way that feels familiar — like a scramble — using simple ingredients and flavors.

This recipe is rich in plant protein and can be easily adapted with vegetables and spices that reflect different cultures.

It’s a practical way to build confidence in the kitchen and turn nutrition into real meals.

INGREDIENTS

• 1 block firm tofu (drained)
• 1 tbsp olive oil
• ½ onion, chopped
• 1 cup mixed vegetables (peppers, spinach, tomatoes, etc.)
• 1 tsp turmeric
• 1 tsp cumin
• ½ tsp garlic powder
• Salt and pepper to taste
• Optional: nutritional yeast

INSTRUCTIONS

1. Crumble the tofu using a fork
2. Heat olive oil in a pan over medium heat
3. Sauté onion and vegetables until soft
4. Add tofu and spices
5. Cook for 5–7 minutes, stirring occasionally
6. Adjust seasoning and serve

🌿 NOURISHING THOUGHT

Nourishing body, mind, and spirit

“He has made everything beautiful in its time.” — Ecclesiastes 3:11

Simple foods remind us that nourishment unfolds over time —
inviting us to slow down, care for ourselves, and trust the process of healing.

This is an example of how we introduce new foods in a familiar way.

🌸 Menopause Support
Tofu provides plant-based protein and natural phytoestrogens, which may help support hormone balance and reduce menopausal symptoms. This meal also supports muscle and bone health.