This is a healthy take on Vegan French Toast, and one of my favorite breakfast options. Most of us know the traditional way to make it with eggs and butter. But, who knew there is heart-healthy way to make it without all the saturated fat and oil?
Banana, cinnamon, vanilla, tofu, maple syrup, and almond milk. That’s what makes the batter for this healthy version of French toast. Just mix all of that up in a blender, and you’re ready to cook.
After battering the pieces of bread, place them in a non-stick pan to cook. It is very important to use a good quality pan for this, otherwise they will stick relentlessly to the pan. The one I use is a Stone Earth pan by Ozeri. It’s the best I’ve ever used. I know it is possible, maybe even likely, that there are better pans out there. But, my guess is that I couldn’t afford them. The Ozeri is very reasonable and does a great job.
When golden brown, remove from pan, sprinkle with a little more cinnamon, and serve with maple syrup. We love to eat ours with berries or canteloup as well.
Perfect for breakfast or brunch, this will leave your family smiling.
Protein in tofu
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains. The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.–LiveStrong
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease. This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
What are the Health Benefits of Soy?
For those that are soy-free, Happy Herbivore has great substitution ideas for tofu in her article, How to Replace Tofu.
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Adapted from Dr. Neal Barnard’s book, The Cancer Survivor’s Guide.
Other Great Breakfast Recipes:
Enjoy this healthy take on one of your favorite breakfast foods, French Toast Vegan. Perfect for breakfast or brunch, this will leave your family smiling. Adapted from Dr. Neal Barnard's book, The Cancer Survivor's Guide.
- 8 oz silken tofu
- 1 banana, ripe
- 1/2 cup plant milk, or water
- 1 tsp black strap molasses or maple syrup
- 1 Tbsp vanilla
- 1/2 tsp ground cinnamon
- 8 slices whole grain bread I suggest Ezekiel or Dave's Killer Bread
Combine tofu, banana, plant milk, molasses, vanilla, and cinnamon in a blender and process until smooth.
Pour mixture into shallow bowl and dip each slice of bread. Add each piece to a hot non-stick pan as soon as coated.
NOTE: I highly suggest using Ezekiel bread because it's firmer and holds up well to turning in the non-stick pan.
Brown on both sides in the skillet. You will need to do this in several batches, depending on the size of your pan.
Remove from pan, sprinkle with a little more cinnamon, and serve.
Store leftovers in a covered container in refrigerator. You can also freeze them quite well.
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