They say breakfast is the most important meal of the day. Whether or not you agree with that I suspect you’d probably agree with me when I say, “I LOVE BREAKFAST FOODS!”
I grew up eating breakfast foods for any meal. Often we would have what you might think of as a traditional breakfast, scrambled eggs and toast, for dinner and we loved it!
There are so many delicious “breakfast” foods that you can eat for your morning meal or anytime throughout the day.
In this blog I will share with you five of my favourite breakfast choices…plant-based style!
Tropical Creamsicle Smoothie (makes two to three servings)
This is one of my personal favourites for breakfast. I probably drink this smoothie most days of the week unless I am out of ingredients to make it. It is a refreshing, nutrient dense and easy to digest meal to have first thing in the morning.
Ingredients:
- Handful of spinach or kale (about 2 cups)
- 1.5 cups coconut milk
- 1 cup water
- 1-2 frozen bananas
- 1.5 cups frozen mango
- 0.5 cups frozen pineapple
- 1 orange, peeled
- 1 Tbsp hemp seeds
- 1 Tbsp chia seeds
- Optional: 1 scoop French Vanilla Complete Shake Mix (Juice Plus)
Directions:
- Place all ingredients in a high-speed blender
- Blend until smooth
- NOTE: If using a Vitamix you will want to use the plunger for best results.
This smoothie will keep in the fridge for a few hours or take it to go in a tumbler for later.
Easy Protein Packed Oatmeal (makes one to two servings)
Most people I talk to about oatmeal either love it or hate it. I grew up on oatmeal and absolutely love it because my grandmother used to make the best oatmeal! It was always full of delicious ingredients and topped with brown sugar and cream. Although my oatmeal looks a little healthier than it did back then it still rocks!
This oatmeal is also a perfect post workout meal.
Ingredients:
- 1 cup water
- 1/2 cup dry quick oats
- 1/2 cup berries
- 1/4 cup raisins
- 1 Tbsp hemp seeds
- 1 Tbsp chia seeds
- 1 tsp cinnamon
- 1 banana
- 1/2 cup blueberries
- 1 Tbsp peanut butter
- 1 Tbsp maple syrup
- 1/4 to 1/2 cup coconut milk
Directions:
- Bring water to a boil
- Turn heat to low and add oats, berries, raisins, hemp seeds, chia seeds and cinnamon
- Stir until oatmeal starts to get thick.
- Add coconut milk slowly until desired thickness
- Remove from heat and pour into a bowl
- Top with maple syrup, peanut butter, banana and blueberries
- Serve immediately
If this portion size if too big for you save it for later! It keeps well in the fridge for a day or so. Just reheat, add a little more coconut milk for desired thickness and enjoy.
Avocado Toast (makes one to two servings)
This is a delicious meal for breakfast or anytime through the day. It is easy, delicious and packed with healthy nutrition and is a regular go to meal in my house.
Ingredients:
- 2 slices organic whole grain or gluten-free bread
- 1/2 ripe avocado, sliced
- 1 TBSP Veganaise
- 1 Tsp Mustard
- Black pepper
- Salt to taste
- Garlic powder to taste
- Optional toppings: 2 slices tomato, 1/2 cup, or pinch alfalfa sprouts
Directions:
- Toast the bread
- Spread veganaise and mustard of the toast
- Top with avocado and any other preferred toppings
- Sprinkle wil garlic powder, pepper and salt to taste
This meal is best served immediately as the bread can become soggy if it sits for too long.
Mediterranean Tofu Scramble (makes two to four servings)
A tofu scramble is a delicious alternative to scrambled eggs. This is one version of the scramble but you can add any ingredients, herbs and spices to this recipe to make it your own.
Ingredients:
- 1 large package of extra firm organic tofu, crumbled
- 1 Tbsp coconut oil
- 1/2 small sweet onion, diced
- 1 large garlic clove, minced
- 1/2 red bell pepper, diced
- 1/2 zucchini, diced
- 3 crimini mushrooms, chopped
- 1/4 cup sun-dried tomatoes
- 1/4 cup fresh basil, minced
- 1/4 cup black olives
- 1 Tbsp nutritional yeast
- 1 tsp turmeric
Directions:
- Place coconut oil and onion in a frying pan that has been heated to medium-high. Sauté for 5 minutes.
- Add garlic. Sauté for another minute.
- Add pepper, zucchini, mushrooms and sun-dried tomatoes. Sauté for 2-3 minutes or until they start to soften.
- Add tofu, basic, black olives and turmeric. Sauté until heated.
- Remove from heat and place neatly onto a plate or into a bowl. Top with baked almond feta.
- Serve with a slice of organic whole grain or gluten-free toast.
Raisin Oat Squares (makes up to twelve servings)
This recipe was developed from my love of bars and squares. I also love things that are sweet so sweet potatoes and raisins are the perfect combo for this healthy and tasty breakfast, or anytime, treat.
Ingredients:
- 1 Tbsp coconut oil
- 5 sweet potatoes, washed
- 4 cups quick oats
- ¾ cup almond milk
- 1 Tbsp lemon juice
- ¼ cup ground flaxseed
- ½ cup maple syrup
- 1 Tbsp cinnamon
- 1 Tbsp nutmeg
- ½ cup raisins
- ½ cup raw, unsalted almonds, chopped
- pinch sea salt
Directions:
- Preheat oven to 350 F.
- Lightly coat a baking pan with coconut oil.
- Use a fork to prick the potatoes and place in oven until tender (about 60 minutes).
- Remove from the oven and allow to cool.
- When cool, remove peels and place in a mixing bowl.
- Add remaining ingredients and mix well.
- Press into a lightly greased baking pan.
- Bake for 30 to 35 minutes or until lightly golden on top.
- Remove form heat and cool.
- Cut into squares.
- Optional: Top with 1 tsp raw organic honey or a drizzle of maple syrup.
These squares, or bars, keep well in the fridge for a few days or freezer for months. Serve immediately when they are nice and warm or allow to cool and freeze for later. Then pull one out, warm it up and enjoy.
I hope you enjoy these five breakfast recipes to enjoy any time of the day!
If you have a favourite breakfast food please share it with me in the comments below! I am always looking for new ideas!
Until next time,
Namaste.
Rachel Joy Olsen, BSc., MBA