It’s not just an old wive’s tale, it’s been scientifically proven that breakfast is the most important meal of the day. Recent studies show that in order to attune our diet with how our bodies naturally burn energy we should be consuming 15-25% of our daily energy intake (that’s 300–500 calories for women and 375–625 for men) at breakfast time. Of course, your nutritional gains will be dictated more by the kinds of foods you eat in the morning than when you eat them. A hastily scarfed candy bar or a lot of the sugary processed cereal bars marketed as ‘health’ foods don’t exactly constitute hearty and nutritious breakfasts.
For many of us, especially in the US, it seems a choice between heavily processed and sugary cereal with cow’s milk or heavily processed and fatty bacon or sausage. Whether you’re on a vegan whole foods plant based diet or not, the importance of good quality nutrition at the breakfast table can’t be underestimated. Of course, with all the inevitable rush and bustle of an early morning, nobody wants to be a slave to the stove either. That’s why all of these nutritious breakfasts can be hustled up in 15 minutes or less. If you’re extra pushed for time, check out Chaching Queen’s breakfast recipes which can be hustled up in 5 minutes or less! They’re all totally plant based too.
Healthy Breakfasts on the Go: Raspberry and quinoa smoothie
This one is perfect for those on the go. Quinoa is one of the most nutritious grains out there and an abundant source of protein, fiber and the essential minerals like riboflavin, iron, and magnesium. Loaded with vitamins and complex carbohydrates it will stave off hunger for hours.
Ingredients
- 1 cup quinoa, uncooked
- 2 cups oat milk (or your favorite non-dairy milk alternative)
- 2 cups Greek yogurt, plain
- 4 cups frozen raspberries
Instructions
- Cook and cool quinoa according to package directions.
- Add all the ingredients to a blender in this order: oat milk, yogurt, quinoa, and raspberries. Blend on high (or smoothie mode) until smooth. Pour into glasses and serve immediately.
Classic Breakfast with a Twist: Vegan french toast
Yes, this breakfast classic is just as delicious without the sugar and cholesterol saturated eggs. Simply use a blend of flour and almond milk for the batter (which can also make fluffy pancakes) and soak day old bread in it before searing it in the pan for a crunchy crust with a fluffy interior! Top with peanut butter for added protein and fats or your favorite fruits for added vitamins. Pure luxury.
Comfort Food Breakfast Update: Cinnamon raisin brown rice porridge
A cheap, quick and easy (as well as gluten free) option, just cook the rice grains in almond milk over a low heat until they form a porridge-like consistency. Top it with chia seeds, coconut flakes, chopped nuts, chocolate chips, your favorite fruits… Or all of the above!
Crunchy Breakfast Option: 10-minute no-bake granola bars
Even tastier than the store bought varieties without the added refined sugars, oils and preservatives. Combining oats with nuts, seeds, dried fruits, coconut oil and your choice of honey, maple syrup or agave nectar gives you a delicious and portable breakfast that will keep you going until lunch time (or you could pack an extra one as a pre-lunch snack, I won’t tell anyone).
Hearty Breakfast Option: Vegan breakfast burritos
If you like your breakfasts savory and crunchy then this is the one for you. This plant-based twist on the traditional breakfast burrito substitutes scrambled egg for scrambled tofu with refried beans, brown rice, your choice of veggies, and a mild salsa. It’s a handful of protein, complex carbs, and healthy fats to start your day off right!
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Take Charge of Your Health!
Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.
This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.
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