Whether you think breakfast is the most important meal of the day or you’re a chronic breakfast skipper, there’s no denying that this meal can be a nutrient-dense way to start your day. Choosing a plant-based meal as your first food of the day is a great way to add more high net-gain fruit, vegetables, whole grains, nuts and seeds to your life. Luckily, plant-based breakfasts don’t have to be complicated or time-consuming. These are my three favorite easy plant-based breakfasts:
Start Your Day With a Smoothie
Smoothies are my nutrient-dense go-to, for breakfast and for snacks. By combining dark leafy greens, fruit, nut butter, unsweetened almond milk and Vega One, I enjoy more than 20 grams of plant-based protein, 7 servings of greens, 50 percent DV vitamins and minerals, omega-3s, probiotics, antioxidants and more — all made from real, whole food ingredients.
Green Breakfast Smoothie
— 1 cup unsweetened non-dairy milk
— 1 serving Vega One Natural flavor
— 1 generous handful kale
— 1 tbsp almond butter
— 1 frozen banana
1. Add all ingredients to blender. Blend until smooth and enjoy!
Give Your Toast an Upgrade
Toast is quick and convenient, but unfortunately there are many nutrient-poor varieties on the market. When looking for toast I try to find bread that is not only vegan, but also made from sprouted grains for increased digestibility and enzyme activity. One of my favorite companies is Silver Hills Bakery. I love their toast with a quarter to half an avocado on top. This combination of whole grains, high fiber and high unsaturated (good for you) fat help keep me full until my next snack.
Heat Up the Kitchen With Oatmeal
Oatmeal is a staple in most households. I like how easily digestible it is. You can increase the nutrient density of whole-grain oatmeal by adding fruit, nuts and seeds. I’ll often make hot oatmeal as a breakfast side or a stand-alone breakfast. It’s ideal about an hour before a long bike ride or hike. This tropical version is a nice break from the colder temperatures. Feel free to use frozen mango if fresh is not in stock at your local grocery store.
Hot Oatmeal With Mango Mousse and Raspberries
Originally published in Thrive Energy Cookbook , Penguin Canada
1 cup peeled and coarsely chopped mango
2 tbsp orange juice
2 tbsp maple syrup
1 tsp agar powder (optional)
1/4 cup coconut cream (optional)
1 cup gluten-free rolled oats
3/4 cup unsweetened almond milk
1 tsp maple syrup
1/4 tsp pure vanilla extract
Pinch of sea salt
1/4 cup fresh raspberries
For the mango mousse, combine all the ingredients except the coconut cream in a blender. Blend until thick and smooth. Gently fold in the coconut cream (if using).
For the hot oatmeal, combine all the ingredients in a small saucepan. Cook over medium-high heat, stirring occasionally, until the water begins to evaporate, 5 to 7 minutes.
Place the hot oatmeal in a bowl and then generously spoon some of the mango mousse over the oatmeal.
Top with fresh raspberries.
(Remaining mousse keeps in a sealed container, refrigerated, for up to 1 week).
What’s your favorite plant-based breakfast?
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