Plant-Based Diet Breakfast: Healthy, Nutritious Morning Meals

A plant-based diet is a great way to improve your health, help the environment, and even benefit animal welfare. Breakfast is an easy meal to start with when transitioning to a plant-based diet, and there are plenty of options to choose from. From sweet to savoury, quick bites to hearty meals, there's something for everyone.

Characteristics of a Plant-Based Diet Breakfast

Tofu scramble with spinach and tomatoes

Ingredients:

• 1 tablespoon of olive oil or plant-based butter
• 2 medium tomatoes, chopped
• 2 garlic cloves, minced
• 3/4 cup sliced mushrooms
• 1 (10-ounce) bunch of spinach, rinsed
• 1 pound of extra-firm tofu, well-pressed and crumbled
• 1/2 teaspoon of soy sauce or tahini
• 1/4 teaspoon of ground turmeric
• 1 teaspoon of lemon juice
• Freshly ground black pepper, to taste

Instructions:

• Heat the olive oil or plant-based butter in a skillet over medium heat.
• Add the chopped tomatoes, minced garlic, and sliced mushrooms to the skillet and sauté for 2-3 minutes.
• Reduce the heat to medium-low and add the rinsed spinach, crumbled tofu, soy sauce or tahini, ground turmeric, and lemon juice to the skillet.
• Cover and cook for 5-7 minutes, stirring occasionally.
• Sprinkle with freshly ground black pepper to taste.

This dish can be served with toast, biscuits, or other breakfast items, or made into a breakfast wrap. It can also be customised with additional vegetables such as blanched asparagus, zucchini, bell peppers, or other greens like kale or chard.

Peanut butter banana smoothie

A peanut butter banana smoothie is a great plant-based breakfast option that is thick, creamy, and packed with sweet and nutty flavors. It is a delicious and healthy breakfast option that can be made in just a few minutes. Here is a simple recipe to make a peanut butter banana smoothie:

Ingredients:

• Peanut Butter (creamy natural peanut butter is recommended)
• Banana (fresh or frozen)
• Milk (almond, soy, cashew, or regular milk)
• Honey (optional)
• Ice Cubes
• Oats (optional)

Instructions:

• Gather all the ingredients.
• Place the banana, milk, peanut butter, honey (if using), and ice cubes in a blender. If you are using oats, add them at this step.
• Blend until smooth, which should take about 30 seconds.
• Pour the smoothie into a glass and enjoy!

Variations:

• Milk and Nut Butter Options: Experiment with different types of milk and nut butter to find your preferred combination. Try almond butter with almond milk or cashew butter with cashew milk.
• Add Cocoa Powder: Add a little cocoa powder to make it a chocolate peanut butter banana smoothie.
• Include Spinach: For an extra nutritional boost, blend in some baby spinach.
• Add Seeds: Include ground flax seeds, chia seeds, or wheat germ for added texture and nutrition.
• Yogurt: Substitute Greek yogurt or flavored yogurt for the milk to make it thicker and creamier.
• Toppings: Top the smoothie with banana slices, chocolate chips, or an extra drizzle of peanut butter for an extra decadent treat.

This peanut butter banana smoothie is a great way to start your day with a healthy and delicious breakfast. It is a good source of fiber, protein, potassium, and vitamin C. You can easily customize it with various ingredients and make it your own!

Chia pudding

To enhance the flavour of the pudding, various ingredients can be added, such as a sweetener like maple syrup, honey, or sugar, and a teaspoon of vanilla extract. A pinch of cinnamon can also be added for extra flavour, though some people may find it overpowering. For a thicker pudding, Greek yogurt can be used in addition to milk.

Once the pudding has set, it can be served with a variety of toppings, such as fresh fruit (e.g. berries, bananas, mango), nuts, seeds, chocolate chips, or granola. Chia pudding is a good source of omega-3 fatty acids, protein, fibre, vitamins, and minerals, making it a nutritious and filling breakfast option.

Ingredients:

• 1/4 cup chia seeds
• 1 cup milk of choice (e.g. almond, coconut, oat)
• 2-3 tablespoons maple syrup, honey, or sweetener of choice (optional)
• 1 teaspoon vanilla extract (optional)
• Toppings of choice (e.g. fresh fruit, nuts, seeds)

Instructions:

• In a bowl or mason jar, mix together the chia seeds, milk, and any desired sweeteners or flavourings.
• Let the mixture sit for 5 minutes, then stir/shake again to break up any clumps of chia seeds.
• Cover and refrigerate for at least 4 hours or overnight. The pudding should be thick and creamy, not liquidy.
• If the pudding is too thin, add more chia seeds and refrigerate for another 30 minutes.
• Serve with desired toppings and enjoy!

Banana nut oatmeal

Ingredients:

• Oats (quick-cooking, steel-cut, or rolled oats)
• Milk (any kind will work, including dairy and non-dairy options)
• Water
• Banana
• Walnuts, chopped
• Honey or maple syrup
• Cinnamon, nutmeg, or cloves
• Flax seeds
• Salt

Microwave Method:

• Combine oats, milk, water, flax seeds, walnuts, honey/maple syrup, and a pinch of salt in a microwave-safe bowl.
• Cook in the microwave on high for 1-2 minutes.
• Peel and slice a banana in half. Mash one half with a fork and stir it into the mixture.
• Top with the remaining sliced banana, cinnamon/nutmeg/cloves, and additional walnuts or honey/maple syrup, if desired.

Stovetop Method:

• Place the oatmeal in a small saucepan or pot and add water. Bring it to a boil over high heat.
• Add the oats and lower the heat to medium. Simmer until most of the water is gone.
• Peel and slice a banana in half. Mash one half with a fork and stir it into the cooked oatmeal.
• Top with the remaining sliced banana, cinnamon/nutmeg/cloves, and additional walnuts or honey/maple syrup, if desired.

This banana nut oatmeal is a great way to start your day and will keep you feeling full and satisfied until lunchtime. It's a delicious and nutritious plant-based breakfast option.

Vegan pancakes

A plant-based diet is a great way to incorporate healthier choices into your daily life. A vegan breakfast is a fantastic way to start your day with a boost of protein, fibre, and flavour.

For the wet ingredients, you can use any non-dairy milk such as soy, almond, coconut, hemp, or oat milk. You will also need a couple of tablespoons of oil, such as canola, coconut, avocado, olive, or vegan butter. Simply whisk the dry ingredients in a large bowl, then pour in the wet ingredients and stir until combined.

Heat a griddle or pan over medium-high heat, and grease it with a little vegan butter or coconut oil. Drop about 1/3 cup of batter for each pancake, and cook until bubbles form, then flip and cook for another minute or two. Serve your vegan pancakes with butter, maple syrup, and fresh fruit, or get creative with toppings like vegan lemon curd or chocolate ganache.

You can also add chocolate chips, blueberries, or other fresh fruit to the batter. For a gluten-free option, try using oat flour, and if you want to make them oil-free, simply leave out the oil and add more non-dairy milk. These pancakes are a delicious and versatile vegan breakfast option that can be tailored to your taste.

Frequently asked questions