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Let's start today's blog post with Southeast Asian flavors sandwich: Vegan Egg Sandwich
zangzang！
A sandwich looks just similar as omelette without using egg! This high protein, cholesterol free dish is made by TOFU, extremely suitable for weight loss and ideal nutrition diet for vegan lover!
It's Cooking Time！
Step 1： Prepare your ingredients
1.Organic Pressed Tofu ：half packet
2. Whole Meal Bread ： 2 slices
3.Button Mushroom ：3 pieces
4. Nutritional Yeast ：1/2 teaspoon
5. Capsicum (optional)
6. Organic Baby Spinach or Lettuce ：1 cup
Secret Weapon： Organic Tumeric Powder：1/4 teaspoon
A golden miracle spice gives a beautiful yellow color to the dish!
Step 2：Preparation
1. Remove excess water from Tofu and slice into pieces.
2.Slice button mushrooms
Step 3：Water fry~
1.Stir fry the tofu with ginger or garlic, I use water as a base to stir fry instead of oil.
2. Add tumeric powder, sea salt and nutritional yeast. Mix them well.
So be careful while handling the spices (it turns bitter when too much tumeric is added)
So be careful while handling the spices (it turns bitter when too much tumeric is added)
3.Off the fire and add half teaspoon of vegetable oil!
Adding oil in the end of cooking helps in better controlling the amount of oil, i control my calories intake by using this cooking method.
Adding oil in the end of cooking helps in better controlling the amount of oil, i control my calories intake by using this cooking method.
4. Lastly, stir fry the mushrooms! You may stir fry it together with Tofu.
Nutrition School
1.The smoke released during cooking process might contain carcinogen which is related to lung cancer. I use water as a base in cooking to minimize the production of smoke.
2.Benefits of nutritional yeast: Vitamin B12 is absent from plant foods but commonly found in meat products. For vegan friends, nutritional yeast is the main food to obtain B12. Lacking B12 in diet might cause tiredness, affecting nervous systems and memories. You may get B12 from some products such as grains and cereal ‘Fortified with B12’
2.Benefits of nutritional yeast: Vitamin B12 is absent from plant foods but commonly found in meat products. For vegan friends, nutritional yeast is the main food to obtain B12. Lacking B12 in diet might cause tiredness, affecting nervous systems and memories. You may get B12 from some products such as grains and cereal ‘Fortified with B12’
3.The cholesterol level in egg is 204mg: Daily recommended cholesterol intake should be fewer than 300mg, therefore two eggs a day is already exceeding the daily limit of cholesterol! You might be heard of some studies concluded that egg cholesterol doesn't really causes high cholesterol, it might be due to the presence of lecithin naturally found in egg yolk which helps in lowering the cholesterol, however overcooking will destroy lecithin of the egg yolk. The safest nutrition approach is to limit egg intake 2-3 weekly.
4. Cucumin is the active anti-inflammatory ingredient of tumeric and it's antioxidant actions help to protect against cancer!
Calories：282kcal
Protein：18g
Carbo：30g
Fat：10g
Cholesterol：0
p/s：A guide of recommended calories intake for weight loss
Asian Ladies : between 1500-2000kcal/day
Asian Gentlemen : between 2000 to 2500kcal/day
( Please seek advice from dietitian or nutritionist for the most accurate calories requirement)
Asian Ladies : between 1500-2000kcal/day
Asian Gentlemen : between 2000 to 2500kcal/day
( Please seek advice from dietitian or nutritionist for the most accurate calories requirement)
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