June 30, 2023
Posted: January 8, 2022 1:45 pm
January is in full swing, and that includes month-based initiatives such as Veganuary. Well, what exactly is it? When participants sign up for Veganuary, they aim to eat plant-based for as many of the 31 days of the month as possible. Eating a vegan diet is shown to lower carbon emissions, help animals, and, in many cases, lead to better overall health. While it started in the UK, the movement has come to the US, and even inspired food and restaurant leaders to add more vegan items to menus and store shelves. Pretty neat! Regardless of whether you are participating, or simply curious to learn more about a vegan lifestyle, these plant-based breakfast ideas will get you on the right track.
This one-bowl recipe is fuss-free and might make you want to eat a large stack of pancakes! Olive oil, almond milk, cinnamon, nutmeg, vanilla, flaxseed, baking soda, baking powder, oat flour, whole wheat pastry flour and a ripe banana are all you need. If you are not into the idea of a flour blend, your favorite type should work fine. Remember to only mix the batter until well blended, cook these about 1.5 minutes per side, and add oil to the pan frequently to be sure the pancakes do not burn. Top with maple syrup, berries, nuts or vegan spread. Enjoy while warm! If you have extras, they freeze well, so you can savor them sans-prep next time.
These dairy and egg-free fluffy bagels are best suited for an experienced baker, but the results are well worth it. Top with sesame, sunflower or poppy seeds, or leave them plain and top them with whatever you wish: dairy-free spread or cream cheese, jam, nut butter or something else! Like the pancake recipe above, these keep well frozen, so if you have a big enough freezer, feel free to save some for later. Or, host a virtual bagel brunch and drop some off with friends.
Veggies, vegan sausage and spices make for a protein-packed mix. Tempeh, chickpeas and black beans can also be used. This mixture can be enjoyed with vegan toast or a plant-based egg substitute, in a wrap or on its own. It could even do double-duty for lunch as a filling for a sandwich, a topping for nachos or an accompaniment for rice.
Looking for something with the sweetness of pudding but with better health benefits? Try this chia seed-based version. Chia seeds, which are small reddish seeds that can be purchased from health food stores, coconut milk, maple syrup and vanilla extract form the base. Mix it up and store it in a bowl or small jars that are kept in the fridge overnight. The next morning, spoon out how much you want and top with your choice of toppings—we love berries and sliced almonds! See, eating vegan does not have to be boring! Chia seeds are good for digestion, regulating blood sugar and heart and bone health.
Love eggs, but not the idea of eating them? Look into this scramble as an alternative. First, crumble tofu (a potato masher is ideal). Then, add nutritional yeast, salt, turmeric and garlic powder. Add it to the tofu and cook for about 5 minutes, stirring constantly. Pour in some non-dairy milk, mix everything again and serve. To take this up a notch, add diced onion and some garlic before you cook the tofu. Or, mix in some things at the end. Spinach, kale, peppers and broccoli work especially well. Top with tomatoes and avocado, or just leave plain. Season with some salt and pepper.
Whenever you want to use up some slightly stale bread (make sure it does not have honey or butter!), French toast is a go-to standby. Agave, vanilla, cinnamon and almond milk make a batter so delicious that it will have some stiff competition on the regular version. As chia seeds typically take 10-15 minutes to work their magic, let the batter rest at room temperature for at least that amount of time before dipping the bread in. Serve with fruit and plenty of syrup! Tip: only use as much bread as you and the other members of your household want to eat, as French toast does not keep well. It is certainly a classic for a reason, though!
Fried vegan scramble fans will love this vegan version of the eggs and hollandaise-packed classic. Soy milk, oil, cashews, onion, paprika, turmeric, salt, garlic, mustard, lemon, pepper and dill make up the bulk of the mixture, but do not forget about the tofu or the veggie ham. The latter can be subbed with your favorite vegan faux meat, like turkey, bacon or sausage links. Serve with a heaping plate of buttered toast or plenty of hot sauce.
Drink your greens with this smooth beverage. It has nuts for an element of protein, a tart taste, leafy greens for a healthy twist and is a great way to boost immunity during these times. Ice, cashews, lemon juice, apples, greens, such as spinach and kale, water and maple syrup are blended together to make a vibrant drink. Hint: this can also be made into a salad!
This smoothie is basically a shake. It has bananas, almond milk, cocoa and peanut butter, which is enough to make even the plant-based skeptics want it. Plus, it is free of gluten, dairy and soy, so those with allergies and intolerances can enjoy it, too. This works as a workout recovery drink or as a breakfast. Kids will love the simple flavors, and it is a great way to get them to eat some fruit as they start the day.
Fruity, nutty and sweet flavors make this breakfast bake unique. And, best of all, it can be prepared in just 10 minutes! Quinoa, chia seeds, a banana, cinnamon, maple syrup, blueberries and plant-based milk are mixed together, put in a pan, baked and enjoyed in generous squares. The blueberries can be subbed with whatever type of fruit you have on hand. Frozen also works. Add protein powder or cut the maple syrup for a protein-packed or no added sugar version. Any way you literally slice it, this breakfast bake hits all the right notes, for vegans and non-vegans alike.
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