Start your morning with these protein- and fiber-packed shredded tofu and sweet potato English muffin sandwiches with a spicy chipotle cashew sauce.
Sweet potatoes are such a good vegetable to have in the morning because they’re so filling and high in nutrients and fiber, and the tofu is full of satiating protein.
And the cashew chipotle sauce will give you a bit of a kick to help wake you up in the morning!
This is a perfect, tasty breakfast for long, busy days when you need good fiber, carbs, fats, and protein to stay energized. Ingredients
- 1 block of firm tofu, thinly sliced
- EVOO spray
- ¼ tsp turmeric powder
- ½ tsp garlic powder
- ¼ tsp paprika
- ⅛ tsp kala namak (AKA: Indian black salt) — optional
- Freshly-cracked black pepper
- 1 tbsp tahini
- 2 tbsp traditional yeast
- ½ cup (120 milliliters, 4 fl oz) soy milk
For the sweet potato:
- 1 large sweet potato, thinly sliced (or shredded)
- A pinch of salt
- ½ tsp smoked paprika
For the Cashew Chipotle Cheese Sauce (or Queso):
- 1 ½ cups (190 grams) of raw cashews
- ¼ cup (40 grams) of nutritional yeast
- ½ tsp salt (optional)
- ¼ tsp garlic powder
- ½ tsp cumin
- ¼ tsp chili powder
- 1 chipotle pepper in adobo sauce
- 1 cup (240 milliliters) boiling water, to make the queso thinner
Our Chipotle Cashew Queso originally appeared on Page 205 of our book, The 30-Day Alzheimer’s Solution.
How to make our Tofu & Sweet Potato Breakfast Sandwiches
Use a box shredder (or preferred tool) to shred the sweet potato and tofu.
Sauté the sweet potatoes in a pan with a pinch of salt and ½ tsp smoked paprika.
In a bowl, mix the seasoning, yeast, and soy milk into a sauce, then sauté the tofu with the sauce.
Add all the ingredients for the chipotle cashew queso into a high-speed blender and blend on high while adding small amounts of boiling water to get the right consistency.
Assemble everything on an English muffin, or serve in a bowl with wholegrains — whatever you prefer. Enjoy!
The brain science behind the recipe
Tofu is an amazing source of plant-based protein, which can boost the production of neurotransmitters — ‘chemical messengers’ — in the brain. It’s also a healthy fat, and is rich in calcium, magnesium, and B vitamins (like B6 and folate), which have been shown to strengthen overall brain function.
Sweet potatoes are packed with antioxidants like beta-carotene, which can enhance cognitive function, reduce inflammation, and protect the brain against age-related mental decline. They’re also a tasty way to get more Vitamin A, Vitamin C, and manganese into your diet. Manganese contributes to neurotransmitter synthesis, and Vitamin C can help reduce oxidative stress.
While not as high in omega-3 as some other nuts like walnuts or flaxseeds, cashews are still a delicious source of this polyunsaturated fatty acid. Our own study, ‘The Omega-3 Fatty Acids EPA and DHA in Brain Aging’, supports links between dietary omega-3 intake and a reduced risk of cognitive decline and dementia. Omega-3s also contribute to the fluidity of cell membranes, promote neuronal communication, and counteract inflammation. We wrote more about the relationship between brain health and good fats on our blog →
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
Get more brain-healthy recipes direct to your email inbox
Sign up for the Brain Docs newsletter for weekly recipes, brain teasers, neuroscience facts, podcast updates, and more — for free!
The 30-Day Alzheimer’s Solution
Our book is the definitive food and lifestyle guide for preventing cognitive decline.
Order it today from all major retailers.
