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10 minute tofu scramble

10 minute tofu scramble


Here's my new favourite dish that only takes 10 minutes! You know those days that seem to never end, and by the time you get home you just want to put some sweat pants on, watch a movie on Netflix and eat everything in sight? Well, instead of regretting that tub of ice cream and those ketchups chips tomorrow, here’s a really easy, simple and satisfying meal that can be eaten at any time of the day that will prevent you from feeling all the feelings tomorrow.

I’ve literally made this 10 minute tofu scramble 5 times this week, twice for breakfast, once for lunch and twice for dinner, and I haven’t gotten bored of it because it’s so versatile! You can have it for breakfast with sautéd veggies and shredded cheese, for lunch in a wrap with your favourite fillings, or for dinner instead of having rice or pasta!

10 minute tofu scramble from the PumpUp Blog

10 minute tofu scramble

  • A brick of extra firm tofu, shredded with a cheese grater (medium size shred)
  • ½ tsp. Garam masala
  • 1 tsp. Turmeric
  • 1 ½ tsp. Chili powder
  • 1 tsp. Garlic powder
  • Pinch of salt

You can press your tofu to get the excess water out, but if you’re lazy like I am, never mind that step. Shred that tofu right into your pan, and drizzle 1 tbsp. of olive oil on it. Sprinkle your spices and add your pinch of salt and sauté that tofu until its warmed through.

It will go yellow because of the turmeric, so feel free to sneak some of this 10 minute tofu scramble into your next brunch with your family, and they will be surprised to see that they aren’t actually eating an egg scramble!

10 minute tofu scramble from the PumpUp Blog

Right before plating, taste it to see if the spices are right, and adjust to taste. You can play around with the spice mix as well to make it your own.

There’s the hardest part. Now, to actually make a meal out of it, you just need to either fry up some veggies to accompany it, stuff your wrap with other stuffing, or you know, just add more leftovers to the mix.

This yummy, healthy 10 minute tofu scramble recipe can be whipped up in a jiffy. You can eat it for any meal without having to worry about feeling all the feelings. Breakfast recipe from the PumpUp Blog.

This is definitely a new staple of mine, and such a time saver!

This 10 minute tofu scramble recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog



Roasted Cauliflower and Bell Pepper Pasta with Sriracha Tofu Cubes


This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Hey guys! Oh my goodness, I was so excited to get asked to blog for PumpUp again! I have been on the hunt for new recipes to try out and share with you guys! 

Funnily enough, the recipe I’m sharing with you today was the first “new” recipe I tried after being featured as “Friday Foodie” in September! I fell in love with it, and so have those who have tried it.

I always make a point of sharing with you the sources of my recipes since most of the time, they aren’t originally mine. Also, the cookbooks I reference are great (in my opinion); therefore I think everyone should be able to go check them out themselves.

So this recipe is from Bonnie Stern’s Heart Smart cookbook. She’s in association with the Canadian Heart and Stroke Foundation, and has published many books and newspaper columns and articles. She is definitely a must read, as well as a must try. My mom used her cookbooks when I grew up, so I learned to love the recipes and then to make them myself.

This recipe has a Mediterranean flavour to it, and is super versatile when it comes to adding “extras”! My personal favourite is adding crumbled feta, while it’s still warm so the cheese melts a little, and tossing in some spicy tofu cubes. It would be amazing with blackened chicken or lemon and oregano chicken. I don’t eat seafood, but I do admit that octopus or squid would be delicious with it.

This is a two part recipe, both super simple, but you’ll want to make sure you’re not rushing things.

You will need

  • Whole cauliflower head, washed, florets chopped
  • 1 tbsp. olive oil
  • 1 to 2 bell peppers, washed, seeded and halved
  • 1 or 2 green onions, washed and finely sliced
  • Black olives, pitted and chopped
  • Fresh basil, washed and torn
  • Pasta (I use Gluten Free )


For the dressing

  • 1 clove of garlic, minced
  • 1 tbsp. olive oil
  • 2 tbsp. balsamic vinegar 

For the extras

  • Crumbled feta cheese, goat cheese, blue cheese
  • Tofu
  • Cooked chicken
  • Cherry tomatoes
  • Sun-dried tomatoes


Preheat your oven at 400 degrees

First off, wash and cut your cauliflower. In a mixing bowl, toss the cauliflower in the oil and a pinch of salt. Line a baking tray with parchment paper and spread your cauliflower evenly.


Slice and seed your bell peppers. Line a smaller baking tray with aluminum foil and place your peppers sliced side down.  Place them in the oven on a rack over the cauliflower.

*** To save time, you can always buy a jar of roasted red peppers and use a few slices… Just make sure you sponge out the oil before serving them***


The cauliflower needs to roast for about 40 minutes, until it turns golden brown. You can take it out and shake it a bit half way. When the 40 minutes are done, turn on the broiler and broil the bell peppers until their skin is charred (black and bubbly).

Meanwhile, boil the water for your pasta and prep your green onions, dressing, and sides.

Once your peppers are nice and charred, turn the oven off and pull both the cauliflower and peppers out of the oven. You’re going to want to peel the skin off the peppers and chop them in bite size pieces. You can leave the skin on, but it’s tough and has a burnt taste…I wouldn’t recommend it. BTW, THEY WILL BE HOT. So be careful.

In a big mixing bowl, or serving dish, combine all the cooked ingredients (cauliflower, chopped roasted red peppers, green onions, basil, extras, etc.). Toss to coat them with the dressing. Et voilà! Delicious, Mediterranean inspired supper that will remind you of the summer during these cold days!


As a little plus, I’ll give you my “secret recipe” for my spicy tofu. It’s so simple, and I never measure anything. All you need is a little bit of canola oil, Sriracha (or any other spicy sauce), chili powder, paprika, garlic powder, salt, and dried coriander flakes.

Chop up your tofu in bite size piece and place them in a mixing bowl. Sprinkle the canola oil, Sriracha, spices, garlic powder and coriander flakes. Toss well to make sure everything is coated. Plop in a pan and sauté away until the tofu turns golden.


You can’t go wrong with this. You can adjust the heat by omitting the chili powder and reducing the amount of Sriracha, so play around with the combination you like! 

I use these spicy tofu cubes in my salads, soups, etc.! They are amazing with pretty much everything!


Read Zoe’s blog for more healthy, allergy-conscious recipes and keep clicking through the PumpUp Daily for Zoe’s September Recipe Round-Up!

Get Healthy with Valentina! Smoothies, Quinoa Salad, Chia Pudding


This post is part of a series of monthly posts by Valentina M. Read her story below and follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican. 

We should always live a healthier lifestyle because nowadays there are so many factors contributing to health degeneration. This includes pollution, chemicals in our food or beverages , etc. The problem is that most people (myself included) start to take action only after they fall sick, or are in the process of losing their health.   I urge you, before you face a health problem or if you are facing it right now, start taking care of you and love yourself.

I faced the need for surgery on my left knee and afterwards the doctors realized it was a bad diagnosis and the real problem was a herniated disc. After surgery I didn’t start a healthier life and began to have many other health problems so when I went to the doctor he told me I needed to start living healthier or everything will be worse. It took me many starts and frustrations before I learned how to live a healthier lifestyle. Today, I am much healthier and fitter. I eat healthily most of the time (with regular indulgences) and I’m able to stick to a meal plan if I want, and avoid junk food most of the time. I know how hard can that be, but it is not impossible.

My advice for you is be creative and explore new foods, explore fruits, seeds, vegetables,nuts. There are foods that many people don’t eat on a regular basis or have never tried some of these. Explore the power you will feel by eating the right things. Start today! Get healthy with me! There are so many healthy and easy recipes you can start doing right now!

chocolate peanut butter smoothie recipe

Chocolate PB Smoothie


  • 2 tablespoons cocoa powder
  • 3 tablespoons natural peanut butter 
  • 1 cup almond milk
  • 1 frozen banana, pre-sliced
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons honey
  • 1/2 teaspoon pure vanilla extract
  • ice as needed


Combine all ingredients in a blender and blend until smooth. Add ice according to desired thickness. Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

pineapple energy smoothie pumpupapp

Pineapple Energy Smoothie


  • 2 cups ripe pineapple
  • 1 large knob of ginger (about 2-4 inches)
  • 1 cup coconut milk or coconut water
  • Lemon juice (1 lemon squeezed)
  • ½ cup Raspberries


Blend all ingredients for 20-30 seconds and enjoy! Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

mango coconut chia pudding recipe pumpupapp

Mango Coconut Chia-pudding


  • 1/2 cup coconut milk
  • 1/2 cup unsweetened almond milk
  • 3/4 cup fresh ripe champagne mango, diced
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • honey to make it sweeter (optional)


Combine all ingredients in a large container Mix and close the container. Refrigerate overnight or at least 5-6 hours. Decorate with more fruits and coconut flakes.

 quinoa tofu salad recipe pumpupapp

Quinoa Tofu Salad


  • 2 cups water
  • 3/4 teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see Tip)
  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 small cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 1 6- or 8-ounce package smoked tofu diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • ½ Avocado
  • 1 cup grape tomatoes, halved
  • 1 cup diced cucumber
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint


1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.

2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell peppers, tomatoes, cucumber, avocado, parsley and mint; toss well to combine.

With Love,


Follow Valentina on PumpUp @TheHealthyMexican