Rae Udy

RECIPES: Vegan Soy Sausage, Tofu Scramble with variations

By Rae Udy

The American Heart Association recommends a maximum of one hundred milligrams cholesterol for each one thousand calories eaten, with no more than three hundred milligrams each day.
A breakfast consisting of two eggs fried in one teaspoon butter, with two sausage patties, one piece toast topped with one teaspoon butter and a small glass of milk contains over six hundred milligrams cholesterol and well over a thousand calories.
You can enjoy cholesterol-free sausage and eggs by trying my recipes for Soy Sausage and Tofu Scramble. High in protein and low in fat, this healthy breakfast is inexpensive and delicious.
If you don’t feel like making your own soy sausages, there are many varieties of vegetarian sausage available at most major supermarkets. They are usually found near the frozen waffles. These tasty commercially made sausages are low in calories and fat but do have a little too much salt.

SOY SAUSAGES
1 fifteen ounce can soybeans
1 fifteen ounce can kidney beans
1 fifteen ounce pinto beans
1 cup whole wheat flour
1 cup oatmeal
1 Tablespoon olive oil
1 teaspoon coarsely ground black pepper
½ teaspoon ground sage
½ teaspoon ground thyme
½ teaspoon dried oregano
½ teaspoon dried basil
2/3 cup soy milk
¾ (three-quarter) cup cornmeal
Pour beans into a colander and wash with cold water. Drain well. Place in a large mixing bowl and mash beans with a potato masher. Leave some whole for texture. Add flour, oatmeal, oil and spices and stir until mixture is blended. Shape into small patties or links with hands. Pour soy milk into a small bowl. Dip each patty or link into milk. Roll in cornmeal. Place on lightly oiled cookie sheet. Bake in preheated 425 degree oven for twelve to fifteen minutes. Turn and cook other side about ten minutes. Remove from oven and serve hot. Cool remaining sausages. Wrap in foil and freeze. Use on pizza, in sauces, and for breakfast biscuits. Yields four dozen.

TOFU SCRAMBLE
3 cups tofu
4 Tablespoons KAL Brewer’s Yeast Flakes
4 Tablespoons cold water
1 Tablespoons olive oil
Heat oil in an eight inch frying pan over medium heat. Remove tofu from package and rinse well. Drain on paper towels, squeezing as much liquid out as possible. Place in blender container with yeast and water. Process on low until smooth. Add all at once to hot oil. Stir mixture occasionally while cooking five to eight minutes until set. Serve hot with breakfast or cold on sandwiches. Yields four servings.
MUSHROOM SCRAMBLE: Add one cup sliced fresh mushrooms and two tablespoons each of chopped onion and green pepper to hot oil. Saute until crisp tender. Cover with tofu mixture and cook as above.
POTATO SCRAMBLE: Add one cup cubed raw potatoes to hot oil. Fry until crisp and brown. Add onion if desired. Cover with tofu mixture and cook as directed.