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Kickstart Your Day with a Healthy Plant Based Breakfast

Monday, October 19, 2015

Eating a plant based diet is both satisfying and healthy. These days it is easier than ever to find recipes for delicious dishes that are low in salt, oil, and sugar and that contain no animal products. Though you can certainly fill your pantry with uncommon ingredients like hemp seeds and goji berries, you can enjoy wonderful plant based meals using fairly common, inexpensive ingredients, too.

Many people think a diet based on plants does not have enough protein. In fact, one of the most common questions posed to people who do not consume animal products is "Where do you get your protein?" There are many sources of protein in the plant world, so consuming enough protein throughout the day is not a problem. There is no artery-clogging cholesterol in plants, so eating a plant based diet is perfect for keeping your heart healthy.

Another common concern often voiced is that meal choices are too restricted if you do not eat animal products, and one of the biggest challenges many people have when transitioning to a plant based diet is trying to replace old favorites. You can convert just about any animal-based dish to a vegan dish. After a while, you will forget about the conversions and just start enjoying all of the fabulous food you CAN eat based on plants.

This is the first of a series of suggestions for new ways to look at menu choices. The meal for today is breakfast. Some days there is only time for toast and nut butter or a bowl of cereal - maybe Rip's Big Bowl engine2diet.com/r
ecipe/rips-big-bowl/
On mornings when you can spend more time in the kitchen, enjoy vegan versions of this classic American meal.

Instead of bacon and eggs or variations thereof, try:

Seitan Bacun from The Gentle Chef freefromharm.org/
vegan-recipes/vegan-bacon/


Fork & Beans Scrambled Tofu
www.forkandbeans.
com/2015/07/27/tofu-scramb
led-eggs/


Tofu Scramble from Isa Chandra Moskowitz (don't use oil) www.theppk.com/20
09/10/tof-u-and-tof-me-scr
ambled-tofu-revisited/


Down Home Tofu Scramble with Sweet Smokey Tempeh Strips from the book "Going Vegan" by Joni Marie Newman www.chicvegan.com
/recipe-down-home-country-
tofu-scramble-with-sweet-s
mokey-tempeh-strips/


Believable Vegan "Bacon" from Miyoko Schinner (It's great on BLT's, too.) www.vegkitchen.co
m/recipes/believable-vegan
-bacon/


Mini Crustless Tofu Quiche is a perfect grab and go breakfast. Thanks to Susan Voisin for the recipe! blog.fatfreevegan
.com/2006/12/mini-crustles
s-tofu-quiches.html


If you are really hungry, go for a full English breakfast mouthwateringvega
n.com/2013/03/16/best-ever
-vegan-full-english-breakfast/
You can make your own sausage instead of buying it. Try chubbyvegetarian.
blogspot.com/2013/01/vegan
-breakfast-sausage.html


or www.food.com/reci
pe/vegan-breakfast-sausage
s-456446


or www.theppk.com/20
11/05/smoky-maple-sausages/


Here's another version of the full English breakfast from Katherine Lawrence media.wix.com/ugd
/53c33e_d8b092285921435186
7c787a03bfc4ac.pdf


For special occasions, many people like to have Eggs Benedict. Just because you have chosen to eat a plant based diet, you do not have to go without. Have M Cafe's Vegan Benedict for a special treat thekindlife.com/b
log/2014/12/m-cafe-s-vegan
-benedict-recipe/


*****
Pancakes do not have to be laden down with eggs and butter. Grab the maple syrup to use on one of these.

Miyoko Schinner included the Classic Pancake and Biscuit Mix in her book "The Homemade Vegan Pantry." It is great to have on hand for spur of the minute breakfast yumminess francostigan.com/
blog/the-homemade-vegan-pa
ntry-by-miyoko-schinner/


Mary McDougall's Fluffy Pancakes are surprisingly light and tender blog.fatfreevegan
.com/2012/06/mcdougalls-fl
uffy-pancakes.html


Larry and Ann Wheat were the long-time owners of the Millennium Restaurant in San Francisco. Every Sunday morning Larry makes these pancakes. They are so good that Dr Esselstyn included the recipe in his book, Prevent and Reverse Heart Disease. Here is the recipe for Larry's Sunday Buckwheat Pancakes sneakyvegan.blogs
pot.com/2011/01/larrys-sun
day-buckwheat-pancakes.html


For a savory pancake, try the Jumbo Chickpea Pancake from Angela Liddon ohsheglows.com/20
13/09/15/jumbo-chickpea-pa
ncake-a-high-protein-filli
ng-vegan-breakfast-or-lunch/


*****
Grits are plant based to begin with, but they are usually accompanied by eggs and sausage and drowned in butter. These versions are accompanied by veggies, scrambled tofu, or left to shine on their own.

Bryant Terry included this recipe for Savory Grits with Slow Cooked Collard Greens in his book "Afro Vegan." Be sure to leave out the oil when you make it. www.seriouseats.c
om/recipes/2014/05/savory-
grits-with-slow-cooked-col
lard-greens.html


Tal Ronnen and Art Smith created this recipe for Creamy Grits with Roasted Mushrooms. It definitely needs some tweaking to reduce the fat content, but it can still be amazingly delicious.
www.laweekly.com/
restaurants/tal-ronnen-and
-art-smiths-recipe-for-veg
an-creamy-grits-with-roast
ed-mushrooms-4178391


Isa Chandra Moskowitz created Blackened Scrambled Tofu and Garlicky Grits. It originated in Brooklyn but definitely has a Southern twist. www.theppk.com/20
11/09/blackened-scrambled-
tofu-garlicky-grits/


Helyn Dunn created perfect and simple Creamy Yellow Grits www.helynskitchen
.com/2013/10/creamy-yellow
-grits-vegan.html


*****
Oatmeal, anyone?
ohsheglows.com/ca
tegories/recipes-2/breakfa
st/hot-oatmeal-breakfast/


*****
Here are a few breakfast recipe collections to give you more ideas:
www.forksoverkniv
es.com/recipes/7-vegan-bre
akfasts-to-kickstart-your-day/


www.vegkitchen.co
m/category/recipes/everyda
y-meals/great-breakfasts/


www.straightupfoo
d.com/blog/category/breakf
ast/


engine2diet.com/r
ecipes-tag/breakfast-3/


As you can see, the only limits posed by a plant based diet are limits of the imagination. Have fun creating wonderful, healthy meals!

Coming soon: What's For Lunch?
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Member Comments About This Blog Post
  • LETSGOPLAY
    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    Love these! Love tofu! Love grits! Love all these ideas!!!!
    2030 days ago

    Comment edited on: 10/20/2015 9:08:47 AM
  • SWEETMAGNOLIA2
    I am vegan and really enjoy trying new recipes to share with family and friends. You have given me a "ton" of places to explore and great sounding recipes to experiment with. (I love Tofu and grits) Thanks so much!!!
    2030 days ago
  • CUSH1932
    Wow! Thanks for sharing. Breakfast was a challenge for me when I tried to stick to breakfast foods. Now I have beans, veggies and rice most mornings. This will give me some options I have never tried. emoticon
    2030 days ago
  • DS9KIE
    looks yummy

    great ideas
    emoticon
    2031 days ago
  • AKA_TROUBLE
    Lots of tofu recipes there - not something I care for very much. I will have to try some of the pancake recipes some weekend, though.

    My go-to breakfast during the week is Ezekial bread with almond butter and as much fresh fruit as I feel like having.
    2031 days ago
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