Happy Friday! So excited to be starting the Weekend. Actually, I’m excited because my birthday is in 2 days, Yayyyy Pisces season!! I’m happy that I am able to take some time away from work and spend it with my little family. I wish I was leaving town but the kid has got school sigh… I’m going to make it up later this year as I have a couple of places I’ll be heading to this year. So dang tired of this cold weather. I’m happy to be here another year, blessed in fact.
Plant-based Whole30: Today I am so excited to share a new recipe, well I’m always excited about new recipes lol. This recipe is not of my usual recipes. The Whole30 Team has created a plant-based version of the Whole30. I am happy for the folks who are plant-based/or vegan and wanted to be a part of it but have been unable to in the past. The newPb Whole30 has some of the same rules and restrictions but has different protein sources, so let’s say in the regular Whole30 program one cannot have things like soy, beans, lentils, miso, and so forth but on the Plant-based whole30 you can because it is the best way some non-animal protein. The 2 versions of the program are not interchangeable. You either have to do one or the other. This is my second plant-based Whole30 recipe. This recipe consists of thinly sliced fried plantain shaped into a pinwheel and stuffed with plant-based ground beef and silken tofu mixture to make an “eggless” egg muffin. This recipe is great for breakfast, lunch, or dinner.
Plantains: As an African, I grew up eating plantains, they resemble a large banana (cooking banana). They are a major “food staple in West and Central Africa, the Caribbean Islands, Central America, and northern South America. Bananas fruit all year round, making then a reliable all-season staple food.”(Wikipedia). They come in yellow which is sweet, green which is more for savory dishes, they are other varieties too. My favorite is the yellow plantain, they are starchy and sweet. Plantains can be prepared fried, boiled, or made into flours or dough. There are also dish variations across continents. In this recipe, they are fried and become sort of the mold for the egg and the main starch. It brings sweetness to the stuffing making it a sweet and savory dish.
Ground Beef: for this recipe, I am using Abbots Butcher plant-based ground beef because they use premium simple ingredients that are delicious. They use real foods such as Pea protein, onion, porcini mushrooms, garlic, vinegar, and a few more ingredients. They are delicious. I find a lot of meatless meats at times to be over-processed which kind of defeats the purpose of healthy eating.
Silken Tofu: It can also be called soft tofu. It has lower calories but higher water content, which also means it doesn’t contain as much protein as firm tofu. In the case of this recipe, there is extra protein in the ”beef”. It is a great egg substitute because it acts as a binder or fluffing agent. 1/4 cup of silken tofu can replace one egg.
this recipe also contains nutritional yeast to give it more of a cheesy/umami flavor. This recipe tastes delicious, its pretty simple to make, no special equipment or a bunch of ingredients needed so I hope you enjoy it. Pls rate and comment.
Plant Based Whole30 Baked Piononos (Plantain and “tofu egg” Muffin)
- 5 oz cooked and seasoned plant based ground beef I used Abbot's Butcher
- 3/4 cup silken tofu
- 2 medium ripe plantains not overly ripe (yellow with some black spots)
- 1/4 tsp salt
- 1/4 tsp ground turmeric
- 1 1/2 tbsp nutritional yeast
- 2 tbsp chopped spinach
- 1 tsp hot sauce
- olive oil
- cooking spray to the spray muffin pan
- Preheat oven to 350 degrees. Heat a large skillet on medium heat with enough oil to cover the bottom of the pan. Cut the ends of the plantains, then cut a shallow line in the middle. Slice each plantain into three, length wise. When oil is hot add the plantains and cook each side for 3-4 minutes. Make sure not to burn. Remove and place on parchment paper.
- In a small food processor, add the tofu, nutritional yeast, turmeric, and salt. Blend till smooth. In a small bowl mix together the plant based ground beef, silken tofu mix, the hot sauce, and spinach.
- To assemble: Spray a half dozen muffin pan with coconut or avocado cooking spray. Place one piece of plantain in each muffin cup, forming a pin wheel. Evenly divide the tofu mixture in each, and bake in the oven for 30 minutes. when done remove from the oven, and allow to cool for easier handling. Using a silicon spatula, gently release from pan. Enjoy with additional hot sauce as desired.Tip: I find its best to place small round pieces of parchment at the bottom of the muffin tins, makes for easier release. Reheat in oven on 350 till warm.Add additional veggies per preference.