Plant based breakfast ideas - #Vegan #Lenten #DairyFree

It's been a while since I updated this blog, so I gathered that I'd focus on plant based breakfast ideas for the next few days. When adopting a new diet, meal ideas become a sore point. You have to apply yourself in order to intentionally provide decent meals for your family, and for yourself.

The plant based or vegan breakfast ideas on this post are more than a week's worth (yay).

Easy& Quick Plant Based Breakfast Ideas

1. Smoothies and smoothie bowls

Smoothies are one of the staples of a plant based diet, especially in the summer months. Personally, I struggle to be satiated by smoothies, but for some people they work just fine. Always remember to pack your smoothies with protein sources like peanut butter. I have vegan smoothie ideas on this blog.

Smoothie bowls are a nice alternative and just as easy to make. The only difference between them and smoothies is that a smoothie bowl has a thick texture, such that you will enjoy it in a bowl, and with a spoon. Believe me, psychologically this does go a long way.😊

This is how you prepare a basic smoothie bowl:

1.  Blend together the fruit and veggies of your choice e.g mango and spinach. DO NOT USE LIQUID, unless it becomes necessary (even so, add very little at a time).

2. Your blended mixture should be a thick, creamy texture.  Transfer to your breakfast bowl.

3. Slice a banana and arrange it nicely as a side in the bowl.

4. Decide on your toppings and sprinkle them on your smoothie bowl e.g flax seeds, crushed nuts, berries, pumpkin seeds etc.

A smoothie bowl should provide you with the basic nutrition, especially the protein, in order to keep you satiated.

My featured image (above) is a perfect inspiration for a smoothie bowl.

2. Oatmeal with berries

Embracing a vegan, plant-based or Fast friendly diet does not mean that you will be downing smoothies every morning.  A nice, hot, and satiating bowl of oats is just as fitting. I use peanut butter for my oatmeal porridge, and my children have come to love it too. It makes it tasty, and nuttier, something I could never achieve when I still drank milk. 

Oats has amazing benefits, from being high in protein to the reduction of bad cholesterol.  It is the only boxed cereal that you will find in my home.

For a serving of oats with berries:

1. Boil 1 cup of water on stove-top.

2. Add 1/2 cup of oats and a pinch of salt, then stir in to the boiling water

3. Cook on low to medium heat for 5 minutes.

4. Remove from the stove-top and transfer the cooked oatmeal porridge to a cereal bowl.

5. Add a teaspoon (or tablespoon) of peanut butter and stir thoroughly.

6. Use halved or sliced berries for your toppings and enjoy!

3. Quinoa porridge

Quinoa is a super-food that is gluten-free, high in protein, and contains all the essential amino acids (according to Kris Gunnars, BSc).

It is a definite must have for a plant-based, or Fasting family. 

To enjoy a basic bowl of Quinoa porridge:

1. Heat a saucepan and add a 1/2 cup of quinoa.

2. Season with a 1/4 teaspoon of cinnamon, stir-frequently, and cook until the quinoa is toasted lightly.(approx. 3 minutes).

3. Pour in two cups of water, brown sugar (to taste), and season with salt and stir in.

4. Bring to a boil and cook over low heat for 25 minutes until the quinoa is tender.(stir frequently to prevent burning).

5. This will make 3 servings of quinoa porridge. Dish up in cereal bowls.

6. Add a  dollop of coconut cream to each bowl, add berries and other fruit toppings and serve.

4. Chia seed pudding

When you go dairy-free, you think you'd never hear the word, "pudding" ever again.  Add Chia seed pudding to your plant based breakfast ideas, and don't worry about eating "dessert" for breakfast.  A simple chia seed pudding consists only of chia seeds, milk replacement e.g coconut milk, and a sweetener of your choice.  You can also use sweet spices like cinnamon, and vanilla to enhance your pudding.

1. Add 3-4 spoons of chia seeds to 1 cup of coconut milk (coconut milk is richer than almond milk, hence I prefer it).
2. Stir them in (or shake if you are using a jar with a lid) until thoroughly combined with the "milk".
3. Let the mixture to sit for 5 minutes, then stir again to get rid of any lumps.
4. Chill in the fridge for 1-2 hours OR overnight, then serve with toppings of your choice.

5. Banana & Oats muffins

It's not everyday that you find vegan or plant-based baking without oil or flour.  This is a plus for some people. The flaxseeds, banana, and applesauce are what holds this mixture together. 

Find the recipe here.

6. Scramble tofu on toast

At this point, you probably miss having something scrumptious for breakfast.  This is where this scrambled  tofu on toast comes in.Yeah, we know that tofu is not eggs, but you can replicate the texture and color.  Also, Tofu is pure protein, so it will serve most of the nutrition purpose of eggs.

Nutritional yeast, turmeric, and salt will give you the right taste, and texture.

Find the recipe for the scrambled tofu here.

7. Full English Breakfast

Source: The Cook And Him

Yes, you can spoil your family to a Saturday morning English breakfast, even if you are on a plant-based diet. The scrambled tofu comes to the rescue once again.  If you think it would be too much trouble, you can substitute it with baked beans (for the protein).  I'd go one step further and add sliced avocado as well to ensure a satiating breakfast. I'm not big on "fake" meats, but they would go well with this kind of plant-based breakfast.

These plant based breakfast ideas are worth bookmarking, sharing or pinning to help others on their quest for a more plant based lifestyle.

I hope you'll enjoy them!