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A Dozen Satisfying and Tasty Plant-based Breakfast Recipes

Oatmeal Bowl

I’m often asked what I eat for breakfast. For many of us, it’s hard to imagine starting the day without meat, dairy or eggs. Turns out there are many wonderful non-dairy yogurts and cream cheeses on the market. My favorites are two superb products from Kite Hill: an almond-based yogurt and a chive cream cheese. I also love Miyoko’s Kitchen nut-based cheeses.

 

When it comes to home-made breakfast dishes, there are countless ways to kick-start the morning without compromising on satisfaction. Below is a list of a dozen of my favorite delicious and wholesome plant-based breakfast dishes. They are all super tasty and have the added benefit of being high in protein, low in fat and devoid of cholesterol. Additionally, each is high in fiber and would therefore help us to feel full faster and for longer periods of time. Thus they fuel and energize and at the same time are beneficial for weight loss and maintaining a healthy weight. For each hearty and wholesome recipe below, I describe what specifically makes it a nutritional powerhouse:

 

  1. Avocado Toast: This is a family favorite especially made with fiber-rich sprouted grain Ezekial Bread. If you are not a fan of raw onions, skip them in the recipe. It will still be yummy!

 

  1. Creamy Raspberry-Banana Oatmeal Bowl:  A bowl of whole grain oats is a perfect way to start the day especially if you are trying to prevent or address heart disease. They contain a cholesterol lowering fiber compound and help to keep blood sugar levels under control.

 

  1. Cinnamon Rolled Oats: In addition to oats, this simple-to-prepare breakfast dish contains cinnamon and ground flax seed. Cinnamon is great source of antioxidants. Flax seeds are an excellent source of omega-3 fatty acids, iron, zinc, calcium, protein, potassium, magnesium, folate and soluble fiber.

 

  1. Tofu Scramble: Crumbled tofu makes for an excellent scrambled egg-replacer. Tofu is a rich source of protein, omega-3 fatty acids, iron, isoflavines and calcium (if prepared with calcium sulfate).

 

  1. Tempeh Hash: A traditional Indonesian staple, tempeh is made from fermented soybeans. It is rich in fiber and protein and has a delicious nutty and chewy flavor and serves as a great meat substitute.

 

  1. Oat and Chia Parfait Chia seeds are considered super-foods and are packed with protein, antioxidants, fiber and omega–3 fatty acids.

 

  1. Acai Bowl: Studies show that acai berries are amongst the most antioxidant rich foods ever tested.

 

  1. Green smoothie: This sweet and flavorful smoothie is packed with kale, a health promoting, calcium, antioxidant and phytonutrient rich leafy green.

 

  1. Chickpea Omelette: This is a simple-to-prepare egg-free “omelette”. I like to sautee a mix of vegetables (e.g.onions, peppers, mushrooms, tomatoes, kale, spinach, etc. in the pan) first and then remove them and set aside. Once the omelette is cooked on both sides, I place the veggies on one half and fold the veggies over it. Chickpea flour is also known as garbanzo flour or besan and is a high fiber, gluten free staple of many Asian cuisines.

 

  1. Chia Pudding: So simple and easy to prepare. This pudding has three ingredients: chia seeds, almond milk and maple syrup. Compared to skim milk, almond milk is relatively low in calories and contains just as much calcium.

Comparison of calcium content in dairy and non dairy milk

  1. Banana Chocolate Chip Pancakes: My favorite flour for this recipe is a Whole Wheat Pastry Flour. The whole wheat berries in this flour are milled with the nutritious bran, endosperm and grain of the soft white wheat kept in tact. It provides a good source of fiber and protein and provides a baked good with a light texture. I use it as a 1:1 replacement for all-purpose flour whenever baking with baking soda or powder as leavening. It doesn’t work as well with yeast –risen baked goods.

 

  1. Blueberry Oatmeal Waffles: Berries are among the healthiest fruits and have a high antioxidant and phytonutrient value. They have been associated with improved memory, delayed cognitive aging and protection against age-related macular degeneration. Additionally, they may lower cancer risk.

 

Questions or comments…send them my way. Always happy to hear from you!

 

With warmest wishes xo,

 

Diana

© 2016 Beantown Kitchen- Reprint only by permission of the author

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