Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

September 20, 2016

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Tofu is a product made from soybeans. Research has shown that soy products reduce the risk of developing lung cancer and have a similar ability to reduce the risk of breast and prostate cancer.



Read about the health
benefits of soy!



Soy products can improve survival from lung cancer, according to a new study published in the Journal of Clinical Oncology. In the Shanghai Women's Health Study, 444 women were diagnosed with lung cancer. Those who ate the most soy products cut their risk of dying by nearly half, compared with women who ate the least amount of soy.

Breakfast Scramble

Breakfast Scramble

Extra-firm tofu, when crumbled, has a scrambled egg texture and, when paired with turmeric, a bit of an egg-like flavor, without any added cholesterol.

Makes 2 servings


8 ounces extra-firm tofu, crumbled
1 Yukon Gold potato, diced
1/4 teaspoon salt
2 teaspoons ground turmeric 


Crumble the tofu in a mixing bowl with a whisk or by hand. Steam the potato for about 5 minutes. While it is steaming, heat a sauté pan up to medium heat. Add the tofu and salt, gently and slowly stirring it while it is in the pan, and cook it for about 3 to 4 minutes. Stir the turmeric and potato into the scramble, cooking for 1 more minute.

The Gourmet Touch: Give the scramble an even more egg-like taste by using Indian black salt (available at many Indian markets). Substitute any sort of potato in this recipe. Yukon Golds maintain their texture and have some flavor advantages over common russets.

Per serving:

Calories: 177; Protein: 13 g; Carbohydrates: 17 g; Sugar: 2 g; Total Fat: 7 g; Calories from Fat: 34%; Fiber: 2 g; Sodium: 315 mg

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

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Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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