Reader Request: Simple Breakfasts

71950008.JPG

When people think 'breakfast' in the US, we usually picture some version of eggs and toast or cereal and milk. It's hard to think of healthy, plant-based breakfasts that are easy to make. Oftentimes, when we find one, we stick to that thing and make it every single day. It gets monotonous. (Cough *oatmeal* cough).

Here, I've lined up some of my favorite plant-based breakfasts that are not only quick and simple, but easy to change up and make your own.

  • Avocado Toast: This is a super easy one.
    • 1/2 a medium ripe avocado
    • Garlic powder to taste
    • Salt & pepper
    • Lime juice to taste
    • Hot sauce of choice (I like sriracha)
    • Cilantro *optional
    • Bread of choice, toasted (I prefer sourdough)
  • Mash the avocado with spices and lime juice and spread onto toast. Top with hot sauce and cilantro. Voilà! 

 

  • Smoothies: These are super fast and you can throw all kinds of superfoods in and check them off your list first thing in the morning. Here is a simple base and a list of optional things you can throw in as you like.
    • Base: 1 banana, 1 C. nut or oat milk, 1 Tbsp. nut butter (almond, peanut, cashew), and 1/2 C. frozen berries 
    • Optional add-ins: 1 Tbsp. ground flax seed, 1 tsp. ashwagandha, 1 tsp. amla, 1/2 tsp. passion flower, 1 tsp. maca powder, or 1 Tbsp. cacao, or any superfood powder of choice. 
  • Throw everything together in a blender. For the sake of flavor, you probably don't want to add all of those superfood powders at once. One or two will do. Blend everything until smooth and enjoy.

 

  • Savory Breakfast Bowl: This is a super filling option for those of you who are done with sweet breakfasts.
    • 1 1/2 C. kale, hard stems removed
    • 1/2 C. cooked quinoa
    • 1/2 avocado, sliced
    • 2 Gardein plant-based breakfast patties, or equivalent
    • Hot sauce to taste
    • 1 Tbsp. olive oil (for cooking)
  • Prepare quinoa according to box directions. Place kale in a medium sized saucepan with 1/4 C. water over medium heat. Cook about 10 minutes or until bright green and tender. Place a small pan over medium heat with the olive oil and cook the patties about 5 minutes each side, until cooked through. Place everything in a bowl and top with hot sauce or sauce of choice.

 

  • Vegan Yogurt: Easiness on point here. This is for those with very little time who still want lots of nutrients and probiotics.
    • 1 C. dairy free yogurt (coconut, almond, or soy milk varieties are great) / (Silk & Forager are some trusty brands I like)
    • 1 banana cut into coins
    • Berries of choice
    • Chia seeds
    • Ground flax seeds
    • Agave

 

  • Vegan Breakfast Burrito: This is the recipe for one serving. It very easy, inexpensive, and delicious. Tofu is used as a scrambled egg replacement.
    • 1 large flour tortilla
    • 3 Tbsp. black beans, heated if you prefer
    • Handful of arugula
    • Thick slice of tofu, mashed 
    • 1 tsp. curry powder
    • Dash of salt & pepper
    • 1/4 avocado, sliced
    • Hot sauce 
  • In a medium skillet, heat 1 Tbsp. olive oil over medium heat, add mashed tofu, curry powder, salt, and pepper. Stir frequently and cook until light golden brown. Layer this with the rest of your ingredients in the flour tortilla, top with hot sauce, wrap, and enjoy!