By Rip Esselstyn
I’ve never met a Texan who doesn’t like migas. The word is derived from the Spanish word for crumbs, and the dish is traditionally made using eggs, cheese, sausage, tortillas, and salsa. Part of the Tex-Mex food culture, it’s a dish that creates a very satisfying melody of tastes. Served with a side of healthy refried beans, corn tortillas, salsa, and fresh fruit, with this dish mornings just don’t get much better.
Serves 2
Ingredients:
1 onion, chopped
8 ounces mushrooms, sliced
2 tomatoes, chopped
1 pound firm tofu, drained, pressed with a cloth, and mashed
1 teaspoon turmeric
3 corn tortillas cut into 1-inch squares
1 can fat-free vegetarian refried beans, warmed in nonstick skillet
1 cup fresh fruit
4 corn tortillas (enjoy them the same way you would toast, or to make little tacos)
salsa
Instructions:
- Sauté onion in nonstick skillet on medium heat for 3 minutes or until translucent.
- Add mushrooms and tomatoes. Cook for 7 minutes or until most of their juices have been cooked away.
- Add tofu, turmeric, and tortillas squares. Cook for a few minutes or until mixture is warmed through.
- Place a generous spoonful of migas on a plate and top with salsa. Serve with a side of beans, tortillas, and fresh fruit.
Rip Esselstyn is a mission-driven man. As a swimmer at the University of Texas at Austin, he was a three time All-American. As a professional athlete, he was one of the premier triathletes in the world for more than a decade. As a firefighter for the Austin (TX) Fire Department, he helped people and saved lives. As a friend to other firefighters, he transformed the way Austin’s Engine 2 ate to save firefighters’ health. Now, as the author of The Engine 2 Diet, he is teaching people the irrefutable connection between what they put in their mouths and their ability to reach their ideal weight and their ideal health. Recently, he has teamed up with Whole Foods Market as a Healthy Eating Partner to raise awareness for Whole Foods Market team members, customers, and all of America about the benefits of eating a Plant Strong diet composed of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Rip comes from a family steeped in medicine. His great-grandfather, George Crile, co-founded the world-renowned Cleveland Clinic, where his father, Dr. Caldwell B. Esselstyn, Jr., was chief of the breast cancer task force and completed one of the most extensive studies ever conducted on the relationship between the heart and diet–proving that a plant-based diet can stop, prevent, and even reverse heart disease.
Rip serves on the Board of Directors for The Wellness Foundation, EarthSave’s Meals For Health Program, and the AllergyKids Foundation.
