Sausage & Scramble for Energy! ⚡

Exercise is critical for health, but you need energy for any physical activity. Feeling sluggish? Start your day with WFPB Sausage & Scramble! Light & fluffy plant-based scrambled eggs and crispy and moist soy-free lentil tofu sausage.

Read the research below to learn the science behind it, or just jump to the recipe!

Full of healthy protein without soy or gluten: vegan, WFPBnO, healthy whole food ingredients, backed up by the latest medical and scientific health data research.

Recipe Overview

As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.

World Health Organization:

World Health Organization:

“Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, hypertension, stroke, diabetes and several cancers. It also helps to maintain a healthy body weight and can improve mental health, quality of life and well-being. Physical activity refers to all movement.”

https://www.who.int/health-topics/physical-activity#tab=tab_1

Nutrition Facts Table

⭐The Full Sausage & Scramble Recipe⭐

Sausage & Scramble for Exercise & Energy! ⚡

Chef Rob

Exercise is critical for health, but you need enegy for any physical activity. Feeling sluggish? Start your day with WFPB Sausage & Eggs!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Breakfast

Cuisine American, German, Italian

Servings 1 people

Calories 235 kcal

Equipment

• 🧰 Equipment Needed
• A seasoned (steel or cast iron) frying pan: Link how to season cookware
• A pot (for making the sausage tofu, or you could use the frying pan)
• A metal spatula (or some flipping utensil)
• A clean spice or coffee grinder
• A bowl (for mixing the scramble and lentil sausage tofu)
• A knife (to cut the sausage and veggies; you could also hand form the sausage or tear off chunks)

Ingredients

  

🥣 Ingredients

For Sausage Tofu:

• ¼ cup brown lentils
• ¼ tsp fennel seeds
• ¼ tsp sage
• ⅛ tsp thyme
• ⅛ tsp rosemary
• ⅛ tsp paprika
• ¼ tsp garlic powder
• 1 tbsp tomato paste
• 2 tbsp apple cider vinegar
• 2 tbsp white wine vinegar or substitute 1 tsp white vinegar and 2 tbsp water
• ½ cup water or more adjust based on desired density

For Scramble:

• ¼ cup split peas yellow split peas; use green lentils and add spinach if you prefer green eggs & sausage
• 1 tsp baking soda or carbonated water; baking soda adds an “egg-y” taste but also more sodium
• ⅛ tsp onion powder
• 1 tsp nutritional yeast adjust to taste; about 1 tbsp is recommended
• 2 tbsp apple cider vinegar
• ½ cup water or more as needed
• Any veggies you like peppers, tomatoes, broccoli, mushrooms, etc.
• 🥄 Optional Ketchup Recipe <a href="https://plantbasedpleasures.substack.com/i/147765701/ketchup" target="_BLANK">ketchup recipe</a>

Instructions

 

🔪 Directions

• Add all dry ingredients for the sausage tofu to a spice grinder and grind until a fine powder forms. Combine this powder with the wet ingredients in a pot over low heat. (Tip: You can prepare extra sausage powder for quick use later.)
  
• Stir the sausage tofu mixture frequently until it begins to form a curd (doughy/springy). Transfer it to a non-stick (glass) container and let it set in the fridge or freezer until it forms a block.
  
• Remove the sausage from the mold (usually 3-5 minutes is sufficient) and slice into rectangular sausages. Begin cooking them in your pan with your choice of veggies.
  
• Blend all dry scramble ingredients in your grinder. Mix with water in a bowl, then add apple cider vinegar and mix quickly as it expands. Once fully mixed, add the egg mix over your veggies.
  
• Lower the heat to prevent overcooking the egg mix. Rotate the sausages until they are evenly browned on all sides.
  
• Serve with a side of homemade ketchup and avocado, which are great when avocados are in season and affordable.
  
• Enjoy!
  

Notes

Suggest Sides

• A crisp salad with seeds (and nuts)
• A tall glass of water or green and or hibiscus tea

Keyword affordable vegan recipes, cheap vegan recipes, corn free, dairy free, easy, eggs, healthy, no added salt, no added sugar, no added sugars, no coconut, no nuts free, no oil, no shellfish free, no soy, no treenuts free, soy tofu free, vegan pizza, wfpbno, wheat free

🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the ketchup or any dipping sauces you might use after tasting it. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice the natural sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.

Sausage & scramble