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Camping foods made over

Harissa Tofu Breakfast Scramble
Harissa Tofu Breakfast Scramble

Food seems to taste even better when it has been cooked over an open fire and eaten outside.

However, traditional camping foods, including staples like processed meats, s’mores, and mac and cheese, do not tend to be overly nutritious. Although these favourites can always be enjoyed in moderation, there are also plenty of healthier camping foods you can pack for your next camping trip as well. Here are some ideas for foods that may end up being new camp favourites!

As an alternative (or in addition) to s’mores, try banana boats: wrap a banana in foil with peanut butter, granola and coconut, then roast over the campfire – you could still also include a couple of mini chocolate chips and marshmallows as well. Make an easy one-pot meal by cooking macaroni in broth, then adding fresh mozzarella, tomatoes, basil and a touch of balsamic vinegar for a healthier twist on the classic mac and cheese. Swap processed meats for a healthier choice like chicken and veggie kabobs, or foil meals that include protein such as fish or chicken, veggies, potato, and dried herbs all in one packet – no mess! Chicken fajitas in foil are also a great option.

Prepping ahead before your trip is helpful. Bring along pre-chopped veggies, or make ahead trail mixes, energy bites, or muffins. Convenience produce items can make it easier to incorporate more fruits and vegetables into your meals while away. New items in the produce section include pre-cooked beets and the steamed fingerling potatoes that are part of the Harissa Tofu Breakfast Scramble recipe below. These potatoes are ready to be enjoyed in cold potato salads, or can be quickly reheated on the barbecue (look for these in our store near the pre-packaged salad kits).

Crumbled tofu is a great vegan alternative to scrambled eggs in this ultra-filling all-in-one breakfast recipe. This makes a great campfire breakfast, as there’s no egg whisking involved – simply break up the tofu with your hands! You can also use packaged kale which is pre-trimmed and washed. To reduce the sodium in the recipe, reduce the amount of sauce used to two tablespoons or include a mix of other spices to add flavour without the salt.

 

Harissa Tofu Breakfast Scramble

 

Ingredients:

2 tbsp (25 mL) vegetable oil

1 red onion, finely chopped

1-½ cups (375 mL) PC® Cremini Sliced Mushrooms

5 PC® Steamed Fingerling Potatoes, patted dry and thinly sliced into rounds (about half 400 g pkg)

Half pkg (350 g pkg) PC® Blue Menu Extra Firm Tofu, crumbled into 1/2-inch (1 cm) chunks

2 cups (500 mL) thinly sliced stemmed kale

1 tsp (5 mL) salt

1/2 tsp (2 mL) freshly ground black pepper

1/2 cup (125 mL) PC® Sliced Sweet Red Peppers, drained

1/3 cup (75 mL) PC® Memories Of Tunisia Red Pepper Harissa Sauce

2 green onions, thinly sliced

 

Instructions:

1. Heat oil in large cast-iron or nonstick skillet over medium-high heat. Add red onion and mushrooms; cook, stirring occasionally, until softened and beginning to brown, 5 to 8 minutes.

 

2. Add potatoes; cook, stirring frequently, until beginning to brown, about 5 minutes. Add tofu; cook, stirring often, until heated through, 3 to 4 minutes.

 

3. Add kale, salt and pepper; cook, stirring, until kale is wilted, about 1 minute. Add red peppers and harissa sauce; stir gently to coat. Sprinkle with green onions.

 

Makes 4 servings

 

Per serving: 240 calories, fat 14 g (2 g of which is saturated), sodium 860 mg, carbohydrate 19 g, fibre 3 g, sugars 8 g, protein 10 g

 

Recipe source: pc.ca/insiders

 

Upcoming event:

Stop by the dietitian booth near the produce department at the New Glasgow Atlantic Superstore on July 25, 2-4 p.m. to participate in a “Test Your Senses – What food Am I?” drop-in event. No registration required.

 

Courtney Masey is a Registered Dietitian with Atlantic Superstore in New Glasgow.

 

Have a nutrition question? Want to book an appointment or educational store tour for yourself or your community group or business? Contact me by phone at (902) 921-0700 or by email at courtney.masey2@loblaw.ca.

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