Baked potatoes, greens & Tofu Scramble

This nutritious 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 Nutritionist, I am often asked about the right foods to eat after a workout for recovery. The answer is simple and perhaps not what you would expect – you need a combination of carbohydrates, protein and antioxidants post-workout.

Many people recognize the importance of post-workout protein to aid in muscle recovery, but forget about carbohydrates. During exercise, the body uses stored carbohydrates, called glycogen, for energy. It is important to replace glycogen after a workout to replenish these stores and prepare for tomorrow’s workout.

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

Potatoes for performance

Potatoes are one of my favorite “performance foods”. In fact, I have several potato recipes in my cookbook Planted performance. The nutritional profile speaks for itself. A medium (5.3-ounce) potato with the skin has 110 calories, 26 grams of high-quality carbohydrates, and 620 milligrams of potassium (more than a banana).

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

2020 study at The European Journal of Applied Physiology suggests that consuming 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 helps with hydration and contributes to the functioning of the cardiovascular and nervous systems. Potassium is a mineral that is lost in sweat and is essential to replace during exercise to avoid dehydration. Eating a potato contributes to your overall potassium intake, which can help reduce fluid loss.

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

Components

This nutritious recovery breakfast bowl is packed with healthy ingredients including:

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

It’s a perfectly balanced bowl that keeps you full, aids muscle protein synthesis and restores glycogen after a workout.

How to make a plant-based breakfast bowl

The secret to making a well-balanced bowl is to have a mix of all three macronutrients – carbs, protein and healthy fat. This bowl contains healthy carbs from the potatoes, protein from the tofu, and healthy fat from the olive oil. In addition, the combination of vegetables – potatoes, cabbage, peppers and onion – provides vitamins and minerals.

To make this Potato, Cabbage, and Omelet 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 place on a lined baking sheet. Bake for 30 minutes.

While the potatoes are cooking, saute the onions, peppers, cabbage, smoked paprika, garlic and salt in a large pan. When they are well cooked, remove the vegetables from the pan and set them aside.

Finally, crumble the tofu block into a large bowl and add the turmeric, chili powder, and salt. Mix until well combined. Add olive oil to the sauté pan and cook the tofu for 5-7 minutes over medium-low heat.

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

Exchanges and Replacements

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

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

Bowl for Breakfast Scramble with potatoes, greens and tofu

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

• 1.5
  pounds
  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
  cabbage
• 1
  Tablespoon
  water
• 16
  ounces
  hard tofu
  shattered
• 2
  teaspoons
  turmeric
• 1
  teaspoon
  chili powder
• 2
  tablespoons
  vegetable oil

1. Preheat the oven to 375 degrees Fahrenheit.

2. Add potatoes, two tablespoons olive oil, 1 teaspoon smoked paprika, ¼ teaspoon garlic powder, and ¼ teaspoon salt to a large bowl and toss until smooth.

3. Lay the potatoes on parchment paper and put them in the oven for 30 minutes, stirring halfway through.

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

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

6. In a large bowl, add crumbled tofu, chili powder, ½ teaspoon garlic powder, and ½ teaspoon salt. Mix until well combined.

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

8. Make the bowl with potatoes, cabbage and tofu mixture and add your favorite hot sauce.

Nutrition facts

Bowl for Breakfast Scramble with potatoes, greens and tofu

Amount per serving (1 bowl)

Calories 450
Calories from fat 261

% Daily Value*

Fat 29 gr45%

Saturated fat 4 g25%

Polyunsaturated fat 7 g

Monounsaturated fat 19 g

Sodium 540 mg23%

Potassium 1097 mg31%

Carbohydrates 40 gr13%

Vegetable fibers 5 g21%

Sugar 5 g6%

Protein 13 gr26%

Vitamin A 10857 IU217%

Vitamin C 78 mg95%

Calcium 431 mg43%

Iron 5 mg28%

* Percent daily values ​​are based on a 2000 calorie diet.