Plant Based Diet Breakfast

Plant Based Diet Breakfast

If you seem to be stuck in a rut, these plant based diet breakfast recipes are sure to inspire you! We’re sharing our top five favorite recipes with you so that you can switch things up a bit. There is no need to eat the same old boring bowl of cereal every single day.

But before we dive right into the plant based diet breakfast recipes, here is what we recommend when it comes to breakfast:

Eat your first meal as soon as you feel genuinely hungry. There is no need to force yourself to eat, rush through a meal, or wait until a particular time that is the “correct” time to have breakfast.

There are studies that show that it is very beneficial to do daily fasting, typically maintaining an eight-hour eating window with a sixteen-hour fasting window. This is called Intermittent Fasting. Here are the top ten evidence-based health benefits of this eating style:

  1. Changes the function of genes, cells and hormones
  2. Helps with weight loss – particularly belly fat loss
  3. Reduces insulin resistance and lowers risk for type 2 diabetes
  4. Reduces inflammation and oxidative stress
  5. Improves blood pressure levels and is good for overall heart health
  6. Induces cellular repair
  7. May help prevent cancer
  8. Beneficial to the brain – protects against brain damage due to stroke
  9. May prevent Alzheimer’s
  10. May extend life expectancy

However there have also been studies that support eating smaller meals every few hours. The most important factor here is to listen to your body and eat according to what feels best for you.

When it comes to a plant based diet breakfast there is no perfect food or meal that you should be having. You can eat whatever your heart desires whether it be fruit, a tofu scramble, a chia seed pudding or a smoothie. Listen to your instincts and eat whatever it is that you’re craving. Remember, just keep it healthy!

We recommend that you take into consideration your overall daily diet in order to balance out your meals. If you haven’t already read it, grab a copy of Dr. Michael Greger’s book How Not to Die and check out his list of the “Daily Dozen:”

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  • Beans – chickpeas, beans, lentils, tofu, hummus
  • Berries – blueberries, strawberries, cherries, blackberries, raspberries
  • Other Fruits – bananas, melon, apples, avocados, grapefruit
  • Cruciferous Vegetables – cauliflower, broccoli, Brussel sprouts
  • Greens – kale, springs greens, spinach
  • Other vegetables – corn, carrots, mushrooms, onions, sweet potatoes
  • Flaxseeds – One tablespoon
  • Nuts & Seeds – walnuts, sunflower, peanuts, almonds
  • Spices – ¼ teaspoon turmeric daily plus any of your favorites
  • Whole Grains – wild rice, quinoa, brown rice, oats
  • Drinks – green tea, hibiscus tea, black tea, water
  • Exercise – 90 minutes per day of moderate exercise such as biking or walking

Eat mindfully. Listen to your body when it signals that it’s time to eat. Pay attention to how you feel after eating certain things. Eat slowly making sure to chew food completely. Savor each bite and try to eat with minimal distractions. Avoid eating while watching television because this leads to overeating.

Plant Based Diet Breakfast Recipe – Peanut Butter & Jam Oats

Ingredients

Peanut butter granola:

  • ½ cup rolled oats
  • ½ teaspoon chia seeds
  • ½ teaspoon hemp seeds
  • ½ teaspoon flax seeds
  • 1 tablespoon peanut butter (or nut butter of your choice)
  • 1 teaspoon maple syrup

Blueberry chia jam:

  • ¼ cup blueberries
  • 1 tablespoon chia seeds

Oats:

  • 2/3 cup rolled oats
  • 1.5 cups plant milk (soy, almond, flax)
  • 2 tablespoons peanut butter
  • 1 ripe banana, mashed

Toppings:

  • 2 tablespoons peanut butter (or nut butter of your choice)
  • Coconut flakes
  • Cacao nibs
  • Frozen berries
  • Goji berries
  • Nuts

Method

  • Preheat oven to 350F or 180C
  • For granola: mix all ingredients in a medium sized mixing bowl until fully combined and then spread evenly on a parchment lined baking sheet. Bake for ten minutes or so until golden brown.
  • For blueberry chia jam: mash blueberries thoroughly with a fork and then stir in chia seeds until everything is fully incorporated. Set aside.
  • For the oats: add all ingredients into a small saucepan over high heat. Boil for approximately two minutes and reduce down to a simmer. Stir oats to ensure that it doesn’t stick to the bottom of the pan. When the oats reach your desired consistency, separate them into two bowls.
  • Top each bowl of oats with granola, blueberry chia jam, additional nut butter and any additional toppings you like. Enjoy!

Enjoy!

Plant Based Diet Breakfast Recipe – Sweet Quinoa Breakfast Bowl

Ingredients

  • 1 cup uncooked quinoa (rinsed thoroughly)
  • 2 cups plant milk (almond, flax, coconut, soy)
  • 1 tablespoon maple syrup or agave
  • Fresh fruit (blueberries, blackberries, raspberries, strawberries, bananas – pick your favorite!)
  • Nut butter (almond, peanut, cashew, macadamia)
  • Cacao nibs
  • Coconut flakes

Method

  • Cook quinoa according to instructions on the package. Simply substitute nut milk for the water. Stir in maple syrup or agave once the quinoa is cooked.
  • Wash all fruits that you’ve chosen for toppings.
  • Place cooked quinoa into a bowl and top with fruit, nut butter, cacao nibs and coconut flakes.

Enjoy!

Plant Based Diet Breakfast Recipe – Mint Chocolate Chia Seed Pudding

Ingredients

Chocolate Chia Seed Pudding:

  • 1 ¼ cups plant milk (almond, soy, flax, coconut)
  • ¼ cup chia seeds
  • 2 tablespoons cacao powder
  • 1 tablespoon maple syrup, agave, rice syrup

Method

  • In a medium-sized bowl combine chia seeds, plant milk, cacao powder and sweetener (maple syrup, agave, rice syrup). Stir to combine. Place in refrigerator to chill and thicken.
  • Take the can of chilled coconut milk out of the refrigerator, open and scoop out the thick white cream part on the top into a separate bowl. Reserve the liquid for another purpose such as a smoothie.
  • Add in the ½ teaspoon matcha powder and ¼ teaspoon mint flavoring to the coconut cream and whip for 5 minutes until smooth and creamy.
  • Into wide mouth cups layer the chocolate chia seed pudding on the bottom and top off with the mint coconut whipped cream.
  • Enjoy immediately or refrigerate until serving.

Plant Based Diet Breakfast Recipe – Sunrise Sweet Potatoes

Ingredients

  • 2 medium sized sweet potatoes
  • Toppings of your choice: Fruit (bananas, blueberries, raspberries, strawberries)
  • Hemp seeds
  • Chia seeds
  • Granola
  • Pumpkin seeds
  • Nut butter (almond, peanut, macadamia, cashew)
  • Coconut flakes
  • Nuts (almonds, cashews, pecans, macadamia)
  • Agave
  • Maple syrup

Method

  • Preheat oven to 400F or 204C
  • Bake sweet potatoes directly on rack for 50 minutes to 1 hour (depending on size) until a knife slides in easily and they are completely soft.
  • Cut a slit lengthwise down the center of the sweet potato being careful not to cut all the way through.
  • Separate the two sides enough to make a small well in the middle so you can add your toppings.
  • Add all of your favorite toppings.

Enjoy!

Plant Based Diet Breakfast Recipe – Sweet Potato Hash

Ingredients

Roasted potatoes:

  • 1-pound red potatoes (scrubbed and cubed)
  • 1-pound sweet potatoes (scrubbed and cubed)
  • 1 tablespoon light olive oil (omit if you are oil free)
  • ½ teaspoon paprika
  • ½ teaspoon turmeric powder
  • 1 teaspoon oregano
  • ½ teaspoon thyme
  • ½ teaspoon white pepper

Roasted mushrooms and spinach:

  • 8 ounces mushrooms (button, chanterelle, shiitake, morels, enoki, oyster – your choice!)
  • 20 ounces spinach
  • 2 cloves garlic, minced
  • ¼ teaspoon pink salt
  • 1 tablespoon light olive oil (omit if you are oil free)

Method

Roasted potatoes:

  • Preheat oven to 375F or 190C
  • Mix the cubed potatoes in a large bowl with the oil. Add all spices and mix to coat everything evenly.
  • Line a baking tray with parchment and spread potatoes out evenly.
  • Bake for 25-30 minutes until golden brown.

Roasted mushrooms and spinach:

  • Warm a large sauté pan over medium heat. Add oil and saute mushrooms for 8-10 minutes until browned evenly.
  • Mix in spinach and garlic and saute for 5 minutes until everything is wilted.
  • Sprinkle with salt and add potatoes into the pan. Toss to combine everything.

Enjoy!