🌱 Tofu Scramble: The Ultimate Plant-Based Protein Breakfast

Posted on by magnolias + fluff

One of the best parts about eating plant-based is reimagining comfort classics in healthier, protein-packed ways. Take scrambled eggs, for example: hearty, savory, and easy to whip up. Enter tofu scramble—a plant-powered twist that’s just as satisfying, but loaded with extra nutrients and cruelty-free goodness.

And the bonus? A single serving of tofu scramble can pack over 30 grams of protein—making it one of the strongest starts to your day. Whether you’re an endurance runner, weightlifter, or just need long-lasting energy for a busy day, this recipe hits the mark.

💪 Why Tofu Scramble Works

  • Protein powerhouse: Firm tofu alone brings about 35g of protein per block. Add nutritional yeast and veggies, and you’ve got a nutrient-dense breakfast that keeps you fueled.
  • Customizable: Think of tofu scramble as a blank canvas—you can add whatever veggies and spices you love.
  • Meal-prep friendly: Make a batch on Sunday and enjoy quick breakfasts all week.

🍳 Tofu Scramble Recipe

Servings: 2 hearty portions
Protein: ~43g total (about 21g per serving)

Ingredients:

  • 1 block firm or extra-firm tofu (pressed, ~35g protein)
  • 1 cup spinach (or kale)
  • 1 red bell pepper, diced
  • 1 cup mushrooms, sliced
  • 2 tbsp nutritional yeast (~8g protein)
  • 1 tsp turmeric (for color & anti-inflammatory boost)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • Salt & black pepper to taste
  • 1 tbsp olive oil (or spray for lighter version)

Optional toppings: avocado slices, salsa, or hot sauce

Instructions:

  1. Prep the tofu: Drain and press your tofu to remove excess water. Crumble it into a bowl with your hands or a fork until it resembles scrambled eggs.
  2. Cook the veggies: Heat olive oil in a pan over medium heat. Add mushrooms, peppers, and spinach. Cook until softened (about 5 minutes).
  3. Add the tofu: Toss the crumbled tofu into the pan. Sprinkle with turmeric, garlic powder, onion powder, paprika, salt, and pepper. Stir well.
  4. Boost with nooch: Sprinkle nutritional yeast over the scramble, stirring until everything is coated and vibrant yellow.
  5. Serve hot: Plate with avocado, wrap it into a tortilla, or enjoy alongside toast.

🌟 Pro Tips

  • For extra flavor: Add a splash of soy sauce or tamari.
  • For extra protein: Serve with a slice of sprouted grain bread or a side of black beans.
  • For meal prep: Store in an airtight container in the fridge for up to 4 days.

✨ Final Thoughts

Who says plant-based breakfasts can’t be protein-packed? This tofu scramble proves otherwise. It’s quick, customizable, and strong enough to power you through long runs, heavy workouts, or just the morning rush.

Next time someone asks where you get your protein—serve them this dish. One bite, and the myth is scrambled. 🌱💪

Fueling Long Runs with Whole Foods: The Power of Nuts and Dried Fruit

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When it comes to long runs, fueling is everything. But you don’t have to rely on neon gels or processed chews to keep you going. Whole foods like nuts and dried fruits are compact, nutrient-dense, and surprisingly effective at delivering sustained energy on the move—plus, they don’t require a degree in chemistry to understand.

Why Whole Foods?

Whole foods provide a balance of carbs, fats, and protein in their most natural form. They’re easy on the stomach for many runners, and they offer added nutrients that synthetic fuels often leave behind—think fiber, antioxidants, and essential minerals.

Dried Fruits: Nature’s Energy Chews

Dried fruits are packed with simple carbohydrates that your body can quickly convert into fuel. A few top picks for runners:

  • Dates: High in glucose and potassium—great for quick energy and cramp prevention.
  • Raisins: Easy to chew, slightly sweet, and shown in studies to be as effective as commercial gels.
  • Dried mango, apricots, or figs: Naturally sweet and rich in fiber and iron.

Tip: Pair dried fruit with a little salt (or choose salted varieties) to help replenish electrolytes lost in sweat.

Nuts: Long-Lasting Energy

Nuts offer healthy fats and protein, which provide slower-burning fuel to keep you going strong over hours of effort.

  • Almonds: High in vitamin E and magnesium for muscle support.
  • Cashews: Creamy, slightly sweet, and rich in iron and zinc.
  • Walnuts: Packed with omega-3s for anti-inflammatory benefits.

Tip: Pre-portion a mix of nuts and fruit into small zip-top bags or reusable containers so you can grab, run, and go.

DIY Trail Mix Ideas

  • Sweet & Salty Classic: Almonds, cashews, dried cranberries, pretzel pieces
  • Tropical Fuel: Macadamia nuts, coconut flakes, dried mango, banana chips
  • Ultra Mix: Walnuts, raisins, dark chocolate chips, sunflower seeds

Timing Matters

  • Before your run: A small handful of dried fruit gives a carb boost without weighing you down.
  • During your run: Every 45–60 minutes, snack on 100–150 calories of your fruit-nut mix to keep energy levels steady.
  • After your run: Combine with water and a bit of protein to refuel and recover.

Final Thoughts

Whole food fueling isn’t just for hikers. Nuts and dried fruits are a time-tested, runner-approved way to stay energized without artificial ingredients. They’re portable, customizable, and easy to love.

Want to go even more natural? Try making your own energy bites with oats, dates, nut butter, and chia seeds for a compact snack with no junk—just real food, real fuel.

🥜 Homemade Energy Bites: Fuel-On-the-Go Balls

Ingredients:

  • 1 cup rolled oats
  • ½ cup nut butter (almond, peanut, or cashew)
  • ½ cup chopped dates (or raisins)
  • 2 tbsp chia seeds (or flaxseed meal)
  • 2 tbsp maple syrup or honey (optional for extra stickiness/sweetness)
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Combine all ingredients in a bowl and mix well.
  2. Chill the mixture in the fridge for 15–20 minutes.
  3. Roll into 1-inch balls and store in the fridge for up to a week or freeze for longer storage.
  4. Take 2–3 bites with you on long runs for about 100–150 calories each.

💡 Add-ins: cocoa powder, shredded coconut, chopped dark chocolate, or cinnamon for flavor variations.

🏃‍♀️ Printable Trail Mix Combos for Long Runs

Mix NameIngredients
Sweet & SaltyAlmonds, raisins, pretzel bits, dark chocolate chips
Tropical FuelCashews, dried mango, coconut flakes, banana chips
Choco-Cherry BoostWalnuts, dried cherries, dark chocolate chunks, sunflower seeds
Ultra MixPeanuts, dates (chopped), salted pumpkin seeds, dried apricots
Maple CrunchPecans, dried apples, granola clusters, maple-glazed almonds

🧃 Pro Tip: Pair any mix with electrolyte water or a squeeze of lemon + salt in your bottle to stay balanced.

Easy Plant-Based Meals to Fuel Your Endurance Runs

Posted on by magnolias + fluff

Whether you’re training for your next 50K or heading out for a back-to-back long weekend, what you eat matters. Endurance running demands sustained energy, quick recovery, and gut-friendly fuel. For plant-based athletes, the good news is: you don’t need fancy powders or obscure superfoods. You can fuel strong with simple, everyday meals made from whole, plant-based ingredients.

Here are a few easy plant-based meals that hit the sweet spot between flavor, convenience, and performance:

1. Overnight Oats with Banana & Chia

Perfect for: Pre-run breakfast or recovery snack

Ingredients:

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 ripe banana, mashed
  • 1 tsp maple syrup
  • Dash of cinnamon
  • Optional: nut butter or berries
  • Optional: 1 scoop of SuperPlants Beauty Berries

Why it works: Oats offer slow-digesting carbs, chia seeds help with hydration and Omega-3s, and bananas provide quick energy and potassium. It’s gentle on the stomach and easy to prep the night before an early run.

2. Sourdough Toast with Avocado, Hummus & Hemp Seeds

Perfect for: Post-run refuel or hearty snack

Ingredients:

  • 2 slices of sourdough
  • ¼ avocado, mashed
  • 2 tbsp hummus
  • Sprinkle of hemp seeds
  • Dash of sea salt and smoked paprika

Why it works: This savory combo is packed with healthy fats, plant-based protein, and complex carbs. Hemp seeds offer essential amino acids — a bonus for recovery.

3. Sweet Potato & Black Bean Bowls

Perfect for: Lunch or dinner after a long run

Ingredients:

  • 1 large sweet potato, roasted
  • ½ cup black beans
  • ½ avocado, sliced
  • ¼ cup quinoa or brown rice
  • Fresh lime, cilantro, and a sprinkle of nutritional yeast

Why it works: Sweet potatoes are a runner’s best friend — full of vitamin C, potassium, and easily digestible carbs. Black beans add protein and fiber, and quinoa helps repair muscles.

4. Chickpea Pasta with Spinach & Tomato Sauce

Perfect for: Pre-race carb loading

Ingredients:

  • 1 cup chickpea or lentil pasta
  • 1 cup fresh spinach
  • ½ cup tomato basil sauce
  • 1 tbsp olive oil
  • Red chili flakes and garlic powder to taste

Why it works: Chickpea pasta is a great way to get both carbs and protein in one bowl. Add leafy greens for iron and antioxidants to support endurance and reduce inflammation.

5. Energy-Packed Smoothie

Perfect for: Midday snack or breakfast-on-the-go

Ingredients:

  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 tbsp flax or chia seeds
  • 1 cup oat milk
  • Handful of spinach
  • ½ cup frozen berries
  • Optional: 1 scoop plant-based protein (my personal favorite, Naked Pea Protein)
  • Optional: 1 scoop of SuperPlants Daily Greens

Why it works: This smoothie is balanced and energizing without being heavy. It’s quick to digest, making it perfect before shorter runs or as part of your recovery.

Tips for Plant-Based Endurance Nutrition

  • Think ahead: Meal prep for the week makes plant-based eating easy, even on peak training weeks.
  • Don’t fear carbs: Whole grains, fruit, and root veggies are key to long-lasting energy.
  • Get enough protein: Lentils, beans, tofu, tempeh, and seeds can easily cover your protein needs.
  • Hydrate and salt smartly: Add electrolytes to water and include sodium-rich foods like miso or pickles on long run days.

Final Thought: You don’t need to be a gourmet chef to fuel like a pro. With a few go-to meals and some basic planning, plant-based endurance nutrition can be simple, powerful, and delicious.

Want more recipes or a downloadable meal plan for training weeks? Drop a comment or sign up for the newsletter — we’re just getting started.

Starting the New Year with a Bowl of Good Fortune: Vegetable Barley Soup

Posted on by magnolias + fluff

Happy New Year! As we embrace the start of another year, it’s a time for new beginnings and setting intentions for the months ahead. What better way to kick off this fresh start than by stirring up a bowl of good fortune? Today, I’m excited to share a cozy, nutritious recipe that’s perfect for anyone looking to invite luck and prosperity into their new year: Vegetable Barley Soup with.

The Tradition of Lucky Foods

In many cultures, certain foods are eaten on New Year’s Day to bring luck and prosperity. Black-eyed peas, for instance, are considered a lucky food in the Southern United States, symbolizing pennies or coins. They are often eaten in a dish called Hoppin’ John for prosperity in the new year. Similarly, spinach and other greens are believed to bring wealth as their green leaves resemble money while barley is symbolizes fertility and wealth.

Vegetable Barley Soup Recipe

This Vegetable Barley Soup combines these elements of good fortune with hearty, nourishing ingredients to warm your winter day. Here’s how to make it:

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 3 carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 cup pearl barley
  • 1 bay leaf
  • 6 cups vegetable broth
  • 1 can (15 oz) black-eyed peas, drained and rinsed
  • 2 cups spinach, roughly chopped
  • Salt and pepper to taste
  • Optional: lemon juice or red pepper flakes for an extra kick

Instructions:

  1. Prepare the Vegetables:
    • Heat the olive oil in a large pot over medium heat.
    • Add the chopped onion and garlic, sauté until the onion becomes translucent.
  2. Add Carrots and Celery:
    • Mix in the carrots and celery, cooking until they start to soften, about 5 minutes.
  3. Cook the Barley:
    • Stir in the barley and bay leaf, then add the vegetable broth.
    • Bring the mixture to a boil, then reduce heat to a simmer.
    • Cover and let it cook for about 30 minutes, or until the barley is tender.
  4. Add Black-Eyed Peas and Spinach:
    • Add the black-eyed peas and spinach to the pot.
    • Continue to simmer until the spinach wilts and the peas are heated through, about 5 minutes.
    • Season with salt and pepper to taste.
  5. Final Touches:
    • Remove the bay leaf before serving.
    • Optionally, add a squeeze of lemon juice or a sprinkle of red pepper flakes for a zesty flavor.
  6. Serve and Enjoy:
    • Ladle the soup into bowls and enjoy a warm, comforting meal that brings a promise of good luck and fortune for the year ahead.

Embracing the New Year with Healthy Choices

This Vegetable Barley Soup is not just a tradition-rich dish; it’s also packed with nutrients that support healthy living. Barley is a great source of fiber, vitamins, and minerals, while spinach provides iron and vitamins A, C, and K. Black-eyed peas add a boost of protein and fiber, making this soup a well-rounded meal to start your year.

So here’s to a year of good health, happiness, and prosperity. Enjoy your bowl of good fortune, and may it bring you all the wonderful things you wish for in the coming year!

Banana and Peanut Butter Overnight Oats

Posted on by magnolias + fluff

Overnight oats are my favorite way to fuel in the morning before a long run – and they’re easy to prep ahead for the week if I need something quick to grab and go. There are also so many ways to customize with your favorite fruit, protein powder, and seeds.

Ingredients:

  • 1/2 cup rolled oats
  • 1 ripe banana, mashed
  • 1 tablespoon chia seeds
  • 1 tablespoon natural peanut butter (or almond butter for variation)
  • 1/2 cup almond milk (or any plant-based milk of your choice)
  • 1 tablespoon maple syrup (optional)
  • 1/2 teaspoon ground cinnamon
  • Fresh berries or sliced banana, for topping (optional)

Instructions:

  1. In a bowl or jar, combine the rolled oats, mashed banana, chia seeds, peanut butter, almond milk, maple syrup (if using), and ground cinnamon. Stir well to combine all the ingredients evenly.
  2. Cover the bowl or jar with a lid or plastic wrap and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and the flavors to meld together.
  3. In the morning, give the overnight oats a good stir. If the mixture is too thick, you can add a splash of almond milk to reach your desired consistency.
  4. Transfer the overnight oats to a serving bowl and top with fresh berries or sliced banana, if desired.
  5. Enjoy your delicious and nutritious banana and peanut butter overnight oats before your run!

This breakfast recipe is rich in complex carbohydrates, healthy fats, and plant-based protein, providing your body with the energy it needs for a successful run. The combination of oats, banana, chia seeds, and peanut butter makes for a satisfying and nourishing meal that will keep you feeling full and energized throughout your run.

Quinoa and Chickpea Power Bowl

Posted on by magnolias + fluff

If you’re looking for a midday plant-based meal before heading out for a run, this is a great option!

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 cups mixed greens (spinach, kale, arugula, etc.)
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced
  • 1/4 cup sliced almonds or pumpkin seeds (optional)
  • Lemon wedges for serving

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

  1. In a medium saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and fluffy. Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and set aside.
  2. Preheat the oven to 400°F (200°C). In a bowl, toss the chickpeas with olive oil, ground cumin, paprika, salt, and pepper until well coated. Spread the chickpeas in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden and crispy.
  3. While the chickpeas are roasting, prepare the dressing by whisking together the extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a small bowl. Set aside.
  4. In a large mixing bowl, combine the cooked quinoa, roasted chickpeas, mixed greens, cherry tomatoes, avocado slices, and sliced almonds or pumpkin seeds (if using). Drizzle the dressing over the salad and toss gently to combine.
  5. Divide the quinoa and chickpea mixture into serving bowls. Serve with lemon wedges on the side for squeezing over the salad before eating.

This quinoa and chickpea power bowl is packed with plant-based protein, complex carbohydrates, healthy fats, and vitamins and minerals, making it an ideal pre-run meal to fuel your body and provide sustained energy for optimal performance. Enjoy!

Plant-Based Fruit and Nut Protein Balls

Posted on by magnolias + fluff

Ingredients:

  • 1 cup Medjool dates, pitted
  • 1 cup mixed nuts (almonds, cashews, walnuts, etc.), roughly chopped
  • 1/2 cup rolled oats
  • 1/4 cup dried cranberries or raisins
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp seeds
  • 2 tablespoons ground flaxseed
  • 2 tablespoons plant-based protein powder (pea protein, hemp protein, etc.)
  • Optional: 1 teaspoon vanilla extract (I find that I don’t need the extra sweetness)
  • Pinch of salt
  • Optional: shredded coconut, cocoa powder, or crushed nuts for coating

Instructions:

  1. In a food processor, add the pitted Medjool dates and pulse until they form a sticky paste-like consistency.
  2. Add the mixed nuts to the food processor and pulse a few times until the nuts are broken down into smaller pieces, but still chunky.
  3. Next, add the rolled oats, dried cranberries or raisins, chia seeds, hemp seeds, ground flaxseed, plant-based protein powder, vanilla extract, and a pinch of salt to the food processor.
  4. Pulse the mixture until everything is well combined and forms a sticky dough-like consistency. You may need to stop and scrape down the sides of the food processor as needed.
  5. Once the mixture is ready, scoop out small portions and roll them into balls using your hands. If the mixture is too sticky, you can lightly wet your hands with water to prevent sticking.
  6. Optional: Roll the protein balls in shredded coconut, cocoa powder, or crushed nuts for extra flavor and texture.
  7. Place the rolled protein balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
  8. Once firm, transfer the protein balls to an airtight container and store them in the refrigerator for up to two weeks.

These plant-based fruit and nut protein balls are perfect for a quick and nutritious snack on the go. Enjoy!