Start the day out right with a nutrient dense breakfast. It's been said, keep breakfast to yourself, share lunch with a friend and give dinner to an enemy. Front loading calories at the start of the will make for better brain function and sustained energy throughout the day. But it is important that it is a healthy, whole foods-plant-based breakfast. Here are some ideas and recipes that can help.
Cholesterol Lowering Cereal
This is a variation of the Samurai cereal created by Janice Tower. You can purchase the basic mix here or make your own. This is a breakfast that will stick to your ribs and help to lower your cholesterol as it is rich in soluble and insoluble fibers, phytosterols, omega-3 fatty acid and lignans. Add dried or fresh chopped apples and walnuts, well, that makes it even better. Actually, any dried fruit or fresh fruit (like berries) is a nice addition. Add some chopped sunflower seeds or almonds and you have your Vitamin E for the day. You can cook it up on the weekend, then reheat over the week. It also freezes well.
1 cup steel cut oats
1/4 cup barley
1/4 cup wheat berries (from bulk section of natural foods store)
1/4 cup ground flax
can also add Quinoa in place of wheat berries
6+ cups of water
cook stirring occasionally until done (about 30-45 min)
for sweetness add some chopped dates, raisins, and/or other dried fruit (I like dried mango). Dried coconut (unsweetened), peanut butter, other nuts and seeds are also good. Get creative. I will also add frozen berries, mangos, diced apples while it is cooking.
You can also make this a savory dish and sautéed onions, peppers, mushrooms, celery and other veggies like spinach.
Sharon's Breakfast on Toast
Growing up in South Africa, we ate a lot of meals 'on toast'. Creamed corn, baked beans, eggs, stewed tomatoes, applesauce, etc. I think it is an English thing. And, while I no longer do the eggs (or baked beans for that matter), I still keep up the tradition. Here are some of my favorites.
Its important to use a good whole grain bread for your toast. I use Ezekiel's sprouted grain bread or some other heavy European style bread (like black forest rye from Whole Foods).
Mashed Banana on Toast. There is something about mashing bananas and eating them on your toast that is different than sliced. I think mashed is better with a squeeze of lemon juice. Put that on top of peanut butter, and that is a whole different kind of yummy.
Heated Applesauce on Toast At the boarding school I went to in Canada, we had this every morning for breakfast. Our nickname for it was moose meat. Not sure why. At any rate, I still think it is really good. I usually buy the berry/applesauce mix (unsweetened), heat the applesauce in the microwave, butter my toast with fresh almond or natural peanut butter and then put the heated applesauce on top. Maybe only crazy Canadians like this, but it's kinda like eating apples with peanut butter, only better.
Heated Berries on Toast This is a healthier version of the above. Sometimes I will put mashed banana on the toast first to add some sweetness. I then heat mixed berries in the microwave (or whatever berries you want) and put it on top. Usually the toast is also spread with almond or peanut butter. The mashed bananas are a lower calorie option though. You can also top it with chopped walnuts, coconut or sliced almonds.
Mashed Mango on Toast. Heat frozen mango in the microwave. Toast your bread and spread with your favorite nut-based butter. Mash on the heated mango.
Tofu Scramble on Toast (or tortillas) with Salsa
This takes the place of scrambled eggs in the morning. Remember eggs are not what they are cracked up to be. See here and here for why eggs promote inflammation and atherosclerosis. Yup, they are not what they are cracked up to be.
Tofu Scramble - The Basic Recipe
1 lb firm or extra firm tofu, drained
3 Tbl nutritional yeast (optional, but it is good stuff)
1 Tbl mustard
1 tsp garlic powder
1/2 tsp turmeric
1/2 tsp cumin, ground
assorted veggies, mushrooms, spinach or vegan meat
salt and pepper to taste.
Break tofu apart into chunks and place in a skillet. Cook for about 3-4 minutes on medium high.
Add seasonings and coat evenly. Break up any large remaining chunks and continue to cook until it is crumbly and looks like scramble eggs. If need be add some water or non-dairy milk to prevent sticking. Mix in spinach, veggies, chopped tomatoes, mushrooms and cook. I think you can add the veggies at about any point in the process. If adding onions sauté ahead of time (just like you would for any scrambled eggs). Serve with favorite salsa, on toast, or in a corn/whole wheat tortilla.
This was a creation by our CCL chef, Katie Nichols. We serve it to some of our clients and it is always a hit and they invariably end up asking for the recipe. It is great for a grab and go breakfast if you have 5 minutes the night before to put it together. Heck you could probably do a couple of jars at a time.
1/2 cup rolled, steelcut or quick oats
1/2 cup plant-based milk (soy, almond or whatever floats your boat)
1/4 cup water
1/2 Tsp chia seed
1/2 Tsp ground flax seed
1/4 Tsp cinnamon
dash of vanilla extract
1 Tbl ground dates (date sugar) or chopped dates. (1/4 cup raisons would also do the trick)
Place all the ingredients in a sealable jar (a 12 or 16 oz mason or canning jar works well, but any container that seals well will work) and shake or stir well. Place in the fridge overnight.
In the morning you can add fresh fruit or nuts. You can also add frozen fruit the night before (you can also add the nuts as well) if you truly want to just grab and go. For other ideas google, overnight oats.
Sweet Potato and Kale Chick Pea Frittata
This is another Katie Nichols creation and client favorite. Perfect for that Sunday brunch and pretty healthy to boot.
1 tablespoons extra virgin olive oil
1 medium onion, diced
1 tsp garlic, minced
2 medium sweet potatoes, peeled and diced
1 cup water
1 bunch kale, deveined and shredded
3 tablespoons extra virgin olive oil
2 ½ cups chickpea flour
3 cups water
1 ½ teaspoons smoked paprika
1 teaspoon salt
1 teaspoon pepper
1 ½ teaspoon garlic powder
3 tablespoons nutritional yeast
2 tablespoons sriracha (less if you want it less spicy)
In a 10-inch cast iron pan heat 1 tablespoon olive oil and sauté onion and garlic (or sauté with soup stock if you don't want to use the oil). Add sweet potatoes and sauté for 5-8 minutes. If the pan starts to get to dry add water as needed as this will help steam the sweet potatoes. While the sweet potatoes are cooking in a separate bowl combine 3 tablespoons of olive oil with chickpea flour, water and all the spices. Whisk until all ingredients are combine. Once the sweet potatoes are fork tender add the kale to wilt it. Once the kale is wilted, take off the heat and pour the chickpea flour mixture into the cast iron skillet. Place in a 350⁰ for 30-45 minutes until the middle is set up and the top is golden brown. Top with salsa if desired.