15/07/2024

Care Health

Prioritize Healthy life

Roasted Potatoes, Greens & Tofu Scramble

Roasted Potatoes, Greens & Tofu Scramble

This nourishing plant-based breakfast bowl has the nutrients you need for post-workout recovery.

Disclosure: This post is sponsored by Potatoes USA. Thanks for supporting the brands that make Greenletes possible.

As a Sports Dietitian, I’m often asked about the right foods to eat after a workout for recovery. The answer is simple and maybe not what you’d expect– you need a combination of post-workout carbs, protein, and antioxidants.

Many people recognize the importance of post-workout protein to help with muscle recovery, but they forget about carbohydrates. During exercise, the body utilizes stored carbs, called glycogen, for energy. It’s crucial to replace glycogen after a workout to replenish those stores and prepare for tomorrow’s workout.

That’s where potatoes come into play! They are one of my favorite pre and post-workout carbs. And this nourishing bowl combines carbs from the potatoes, protein from the tofu and inflammation-fighting antioxidants from the kale and red peppers. Not to mention you can meal prep it and pop it in the microwave to have a delicious post-workout meal ready in 1-2 minutes.

vegan breakfast bowl

Potatoes for performance

Potatoes are one of my go-to “performance foods”. As a matter of fact, I have multiple potato recipes in my cookbook Planted Performance. The nutrition profile speaks for itself. A medium (5.3 ounce) skin-on potato has 110 calories, 26 grams of high-quality carbohydrates and 620 milligrams of potassium (more than a banana).

Since carbs are the primary fuel source for exercise, there is an abundance of research surrounding potatoes for performance. For example, a study in the Journal of Applied Physiology found that consuming potatoes during cycling maintained blood glucose concentrations of trained athletes similarly to a commercial sports gel. In other words, eating a potato during exercise provides as much energy as traditional sports nutrition products.

A 2020 study in the European Journal of Applied Physiology  suggests that eating potato products in a 90-minute cycling trial replenishes muscle glycogen and energizes athletes for future workouts. That’s why potatoes make a great addition to a post-workout recovery bowl, like this one! 

Potassium is also an important electrolyte that aids in hydration and contributes to cardiovascular and nervous system function. Potassium is a mineral lost in sweat, and it’s essential to replace it during exercise to avoid dehydration. Eating a potato contributes to overall potassium intake, which may help reduce fluid losses.

Lastly, potatoes have protein! One medium 5.3-ounce potato has 3 grams of plant-based protein. Combining plant-based proteins, such as tofu and potatoes, is a good way to meet your daily amounts on a vegan or vegetarian diet.

Ingredients

This nourishing recovery breakfast bowl is filled with healthy ingredients, such as:

  • Baby Dutch yellow potatoes
  • Tofu
  • Kale
  • Red peppers
  • Onion
  • Spices, such as turmeric, smoked paprika, garlic oil
  • Healthy fats, like olive oil

It’s a perfectly well-balanced bowl to keep you full, aid in muscle protein synthesis and restore glycogen after a workout.

onions and peppers in a pan

How to make a plant-based breakfast bowl

The secret to building any well-balanced bowl is having a mix of all three macronutrients- carbohydrates, protein and healthy fat. This bowl has healthy carbs from the potatoes, protein from the tofu and healthy fat from the olive oil. Plus, the combination of vegetables–potatoes, kale, peppers and onion–provides vitamins and minerals.

To make this Potato, Kale & Scrambled Tofu Breakfast Bowl, preheat the oven to 375 degrees F. Toss the potatoes in a bowl with olive oil, smoked paprika, garlic powder and salt and lay on a lined baking sheet. Bake for 30 minutes.

While the potatoes are cooking, sautee the onions, peppers, kale, smoked paprika, garlic, and salt in a large sautee pan. When thoroughly cooked, remove the vegetables from the pan and set them aside.

Lastly, crumble the block of tofu into a large bowl and add the turmeric, chili powder and salt. Stir until well combined. Add olive oil to the sautee pan and cook the tofu for 5-7 minutes on medium low heat.

Combine the cooked potatoes, kale mixture and scrambled tofu in a bowl and top with your favorite hot sauce. I recommend sriracha!

Swaps and Substitutions

There are multiple ways you can change this recipe, based on your preferences. Here are some of my suggestions:

  • Use any type of potato that you like! I like the mini potatoes for this recipe, and I cut them in quarters.
  • Instead of cooked kale, add raw kale for a salad vibe
  • Swap in roasted red pepper or sun-dried tomato for the cooked peppers and onions
  • If you’re down with dairy, top the bowl with a sprinkle of cheddar cheese
  • Drizzle your favorite sauce on top, such as sriracha, hot sauce, harissa or green goddess dressing
vegan breakfast bowl

Potato, Greens & Tofu Scramble Breakfast Bowl

This nourishing plant-based breakfast bowl has the nutrients you need for post-workout recovery.

  • 1.5
    lbs
    baby dutch yellow potatoes
  • 5
    tablespoons
    olive oil
    divided
  • 1 ½
    teaspoon
    smoked paprika
    divided
  • 1
    teaspoon
    garlic powder
    divided
  • 1
    teaspoon
    salt
    divided
  • 1/2
    yellow onion
    sliced
  • 1
    red pepper
    sliced
  • 4
    cups
    kale
  • 1
    tablespoon
    water
  • 16
    ounces
    firm tofu
    crumbled
  • 2
    teaspoons
    turmeric
  • 1
    teaspoon
    chili powder
  • 2
    tablespoons
    of vegetable oil

  1. Preheat oven to 375 degrees Fahrenheit.

  2. Add the potatoes, two tablespoons of olive oil, 1 teaspoon smoked paprika, ¼ teaspoon garlic powder and ¼ teaspoon of salt to a large bowl and stir until well combined.

  3. Lay the potatoes out on a lined baking sheet and place in the oven for 30 minutes, tossing halfway through.

  4. Heat a large saute pan over medium heat and add 3 tablespoons of olive oil. Add the onion to the pan and saute for 3 minutes. Add the red pepper, ½ teaspoon smoked paprika, ¼ teaspoon garlic powder and ¼ teaspoon of salt and cook for 10 minutes.

  5. Add kale and water to the pan and cover. Cook for an additional 10 minutes or until the kale is wilted. Remove the kale mixture from the pan and set aside.

  6. To a large bowl, add the crumbled tofu, chili powder, ½ teaspoon garlic powder and ½ teaspoon of salt. Stir until well combined.

  7. Using the same sautee pan, heat over medium heat. Add the vegetable oil and tofu mixture and stir often for 5-7 minutes.

  8. Compile the bowl with potatoes, kale mixture and tofu and top with your favorite hot sauce.

Nutrition Facts

Potato, Greens & Tofu Scramble Breakfast Bowl

Amount Per Serving (1 bowl)

Calories 450
Calories from Fat 261

% Daily Value*

Fat 29g45%

Saturated Fat 4g25%

Polyunsaturated Fat 7g

Monounsaturated Fat 19g

Sodium 540mg23%

Potassium 1097mg31%

Carbohydrates 40g13%

Fiber 5g21%

Sugar 5g6%

Protein 13g26%

Vitamin A 10857IU217%

Vitamin C 78mg95%

Calcium 431mg43%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.