Savoury Breakfast Sandwich / tofu scramble & tempeh bacon
Hey there,
So today I am talking bread. As some of you might know, I’ve got very strong feelings about shopping as locally as possible and I sometimes get slightly angry when I see supermarkets advertising berry season in February or asparagus season in March. When it comes to fruit and veg supermarkets and even market stalls at the farmers’ market always inform you where the displayed produce is from. However, what some of you might not know, actually I didn’t know myself, is that one of the staple foods in Switzerland, bread, is sometimes actually made from imported flour of imported cereals or baked from imported dough pieces. Sometimes even the entire loaf of bread can be imported. Until the organisation Schweizer Brot pointed this out to me I blindly assumed my bread would always be made from local ingredients. Well, silly me.
I was shocked, because as you all know I advocate shopping locally. Hence I’m sure going to be checking where my bread is from as from now on.
The easiest way to access Swiss bread is getting bread from your local or just baking it yourself, I guess. I’ve actually got a great bread recipe right here:Buckwheat spelt bread. However, there is definitely also Swiss bread available at regular supermarkets, just check on the packaging or ask the staff if the packaging doesn’t say anything.
Get your bread at your local bakery.
However, when I do not have the time to bake I love getting my bread from local bakeries rather than from a supermarket. My personal favourite is Zurich based John Baker as they’re bread is 100% made from organic and local ingredients and they even support the zero waste movement by encouraging you to reuse the paper bag they give you. I personally like sour-dough bread the most. And I tend to go for varieties made from either whole-wheat flour, spelt or rye. However, this is just my personal preference, there’s absolutely nothing wrong with any other type of bread.
Is bread bad for you? NO!
And this brings me to the next common assumption about bread, which is: “don’t eat bread, it is bad for you.” Well, that’s not entirely correct, as with anything you probably shouldn’t eat too much of it, but I mean you shouldn’t eat only carrots or spinach either. Bread, which is of course made from grains, is actually very high in iron, magnesium, zinc and certain B vitamins and if eating a whole-grain version it is also very high in fiber. Lastly bread, or just grains in general, is actually also a great source of protein with around 13 g per 100g.
Breakfast sandwich: two ways.
Last but not least, Schweizer Brot and I want to share two delicious sandwich recipes with you to demonstrate how you can easily incorporate a good slice of Swiss bread into your daily diet. I went for breakfast sandwiches as I find the high content of carbohydrates in bread to be a perfect way to start of a long day at university. To put some variety to this post I decided to share a savoury and a sweet variation to cater to as many taste buds as possible. There’s my savoury breakfast sandwich with tempeh bacon and scrambled tofu for all of you savoury food lovers and for those with a bit of sweet tooth I’ve got a fruity almond butter version. I used bread a friend of mine made for this, however, you can just use whatever you like or have on hand.
That’s it for now. And remember a slice a day keeps, the doctor away ;).
Savoury Breakfast Sandwich / tofu scramble & tempeh bacon
Savoury Breakfast Sandwich / tofu scramble & tempeh bacon
- Tempeh Bacon:
- 80g Tempeh, thinly sliced (available at organic shops or Hiltl Vegi Metzg)
- 1 tbs date syrup**
- 1 tsp smoked paprika
- 1 tbs tamari or soy sauce
- Tofu Scramble:
- 100g Tofu, crumbled up
- ¼ tsp kala namak salt*** or regular salt (available at most organic supermarkets)
- ½ tsp soy sauce or tamari
- ½ tsp garlic
- 1 tsp turmeric
- 1 tbs nutritional yeast
- chives, finely chopped (about 1tbs )
- ½ red onion, finely chopped
- 2 sun-dried tomatoes, thinly sliced
- coconut oil
- Mustard Spread:
- 1tsp grainy
- 1 tbs soy yogurt
- 1 tbs nutritional yeast
- Additional Ingredients:
- A few spinach leaves
- A small handful of sprouts
- a few Radishes thinly sliced
- 1-2 baby cucumber, thinly sliced
- 2-4 slices of locally made bread (depends on the size of the bread you are using, mine was fairly small)*
- For the tempeh bacon, marinate the sliced tempeh with date syrup, smoked paprika and soy sauce. Preheat oven to 180°C and let the tempeh marinate in the mean time. Bake the marinated tempeh for 13 minutes. Make sure that your tempeh has marinated for about 15 minutes.
- While the tempeh is baking prepare your scrambled tofu. Heat up some coconut oil in a pan and sauté onion until translucent. Add tofu and all of the spices and quickly mix it all up. Fry on medium, while stirring consistently for about 4 minutes until heated through completely. Last but not least add in chives and sun-dried tomatoes.
- Mix together nutritional yeast, grainy mustard and soy yogurt.
- To assemble your sandwich toast your bread (optional) and then spread both slices with the mustard mixture. Layer with add the scrambled tofu, then the tempeh bacon and lastly the cucumbers, sprouts, sliced radishes and spinach. Top with the second slice of bread and enjoy.
Savoury Breakfast Sandwich / tofu scramble & tempeh bacon
Sweet Breakfast Sandwich / almond butter & fruit
Sweet Breakfast Sandwich / almond butter & fruit
- approx. 1 tbs dark almond butter
- 3 strawberries, sliced
- ¼ green apple, thinly sliced
- 2-4 slices of locally made bread*
- Chia Jam:
- 1 dash of vanilla
- 50g raspberries, fresh or defrosted, if not in season
- 2tby water
- 1 tsp chia seed
- a few pistachios (chopped) and sunflower seed
- One day before your planning to have your sandwich mash up the raspberries and mix with vanilla, 2 tablespoons of water and chia seeds.
- Toast your bread (optional).
- Smear both slices with almond butter and add the chia jam on to one slice of bread.
- Top with the sliced apple and the strawberries. Lastly sprinkle the chopped pistachios and sunflower seed onto the other slice and place it on top of the slice with the strawberries. Enjoy!
Sweet Breakfast Sandwich / almond butter & fruit
*If you are planning to bring your sandwich to school or work I recommend using a larger piece of bread as the sandwich will stay together much better like this.
** If you don’t have date syrup on hand I recommend using maple syrup or agave. I would not recommend using honey ( even if not vegan) as it will add too much of an extra flavour.
*** Kala namak salt / Himalayan black salt makes the scrambled tofu taste like eggs due to its sulphurous flavour.
Enjoy your day.
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