Vegshuka

From my childhood, I remember a folk dietary wisdom: "eat breakfast alone, share lunch with family, and give dinner to the enemy." Many folk sayings are based on a simple methodology of empirical observations and logic. Even if something seems silly at first glance, it may be quite sensible. For example, putting bread crumpled with cobwebs on wounds. Disgusting, right? Yet, spider webs attract a fungus called penicillium, which finds bread an excellent nutrient. And yes, it's not a random coincidence – it produces penicillin.

And what about the folk wisdom that breakfast is the most substantial meal of the day? Well, as another folk saying goes, "One rabbi says yes, another rabbi says no."

Regardless, here's my favorite breakfast from the times when I used to go to the gym regularly in Poland, rich in protein and calories, loosely inspired by shakshuka.

INGREDIENTS:
- 1/2 block of tofu (100-125 g)
- 1/2 can of diced tomatoes (or an equivalent amount of fresh tomatoes)
- 1 medium onion
- 1/2 can of dark kidney beans (or an equivalent amount of cooked beans)
- 1/2 teaspoon black salt
- Cooking oil
- Optional: garlic, fresh chili, depending on preferences

PREPARATION:
1. Finely chop or crush the garlic; finely chop the chili.
2. Drain the beans from the can (keep the aquafaba, you can use it later for, e.g., excellent mayonnaise).
3. Crush the tofu with a fork to create small chunks, add black salt, and mix.
4. Dice the onion into small pieces.
5. Heat oil in a pan, add the onion, sauté until translucent and slightly golden.
6. Add the tofu with black salt, and sauté, stirring until the tofu becomes lightly brown and crispy (lightly!).
7. Add the beans and optional garlic and chili, and sauté for 2-3 minutes.
8. Add the tomatoes and sauté until the tomato juice is reduced by about half. The dish should be thick but not dry.

VARIATIONS:
- If using fresh tomatoes, cover the pan with a lid after adding them for a few minutes and reduce the heat to let the tomatoes soften. Then uncover and sauté as above.
- Optionally, add chili and garlic, which are not only for flavor but also have health benefits. Garlic is an excellent source of bactericidal phytoncides, and capsaicin from chili is an almost elixir of life, with anticancer and antibacterial properties. Chop or crush the garlic and let it sit for at least 5 minutes before use. This is necessary to enhance the bactericidal action of phytoncides in garlic.

NOTES:
- Add salt to taste, starting with less and adjusting later. Black salt gives an eggy flavor.

SERVING:
Serve with bread, preferably whole grain. It also goes well with a mix of lettuce, arugula, and lamb's lettuce with a light vinaigrette or yogurt dip.

The question of what breakfast should be is not straightforward and depends on many factors. Personally, partly due to the nature of my work, I advocate for substantial breakfasts, not just protein and fat-rich but protein-carbohydrate-fat-rich. The nature of kitchen work involves working hard physically throughout the day (which can be up to 12 hours), and you hardly feel hungry. Sometimes, I even have to force myself to taste a dish. The concentrated assault on the senses of smell and color eliminates the feeling of hunger. With such a lifestyle and work, it's good to have a hearty and nutritious breakfast to fuel yourself for the whole day. It's also beneficial if the carbohydrates provided in such breakfasts are complex carbohydrates with a low glycemic index, so for vegszuka, whole-grain bread is the best choice.

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