breakfast Ideas for you,

and the whole family.

Plant Based Meal a Day Team Approved! 

VEGAN EGGS BENNY

INGREDIENTS:

  • 1 Block of Med Firm Tofu Lightly pressed with paper towel

  • 1/2 Cup earth balance

  • 1/2 Cup flour

  • 2 Cups steamed spinach

  • 2 Sliced vegan english muffins

  • 1 Avocado

  • 4-5 cups of plant milk

  • 1/4 yeast flakes

  • 2 tbs oil Seasoning

  • 1/4 tsp Turmeric (more if you want it more yellow)

  • 1/4 tsp Garlic powder

  • 1/4 tsp Onion powder

  • Salt to taste

  • Garnish with paprika

INSTRUCTIONS: 

  1. Prepare Tofu by lightly drying with a paper towel. Slice into 4 pieces. Heat oil in pan and slightly brown the pieces of tofu and season lightly with garlic and onion powder. Set aside. 

  2. In a saucepan melt earth balance or any vegan butter and mix in flour. Once mixed add 1/2 tsp of turmeric and mix. Keep heat at med while slowly adding milk until you get a thick creamy hollandaise texted. Add yeast flakes and mix and add 1/4 tsp garlic, 1/4 tsp onion powder and sale to taste.

  3. Toast English muffin. Plate with English Muffin, top with spinach, tofu, hollandaise and top with avocado and sprinkle paprika 

Breakfast Bowl

INGREDIENTS:

  • 1 cup gluten free oats

  • 1.5 cups almond milk

  • 1 cup blueberries

  • 1 cup strawberries

  • 1 cup almonds

  • 1 cup raspberries

  • 2 Tbsp nut butter of choice

  • 2 Tbsp coconut flakes

  • 2 Tbsp maple syrup

 

INSTRUCTIONS:

  1. Add the coconut milk and the oats to a saucepan and bring to a boil. Cook for 10 minutes on low heat. Stir in the maple syrup.

  2. Wash the berries. Add the oats, berries and almonds to a bowl. Sprinkle with some coconut flakes and nut butter of your choice.

Sun Butter, Banana and Chia Seed Toast

INGREDIENTS:

  • 1 Slice 100% Whole Wheat Bread 

  • 1 Tbsp. Sunbutter

  • 1/2 Medium Banana, Sliced

  • 1/2 Tsp. Chia Seeds

INSTRUCTIONS:

  1. Toast the bread and spread the sunbutter over the top.

  2. Place banana slices over the sun butter and top it off with chia seeds.

Matcha Chia Seed Pudding

INGREDIENTS:

  • 1/4 cup chia seeds

  • 1 1/2 cups non-dairy milk or water (or a combination)

  • 2 teaspoons matcha green tea powder

  • 1/2 tablespoon maple syrup, or 3–4 drops pure stevia extract

  • 1/2 teaspoon vanilla extract

  • Optional toppings: fruit, granola, seeds, nuts

INSTRUCTIONS:

  1. In a medium bowl, add chia seeds and non-dairy milk. Stir to combine.

  2. In a small bowl, add matcha powder. Add a little hot water; whisk until smooth. (This prevents the matcha powder from clumping when mixed into the chia pudding).

  3. Add the matcha mixture, maple syrup and vanilla to the chia seed mixture; stir. Place it in the fridge and let it sit overnight, or at least 2-3 hours.

  4. Top with fresh fruit, granola and other toppings.

Super Food Breakfast Cookies

INGREDIENTS:

  • 1 cup Stoked Oats Stone Age oatmeal

  • 1/2 cup flour

  • 1/2 dried cranberries, or raisins

  • 1/2 cup unsalted pumpkin seeds

  • 1/4 cup ground flaxseed

  • 1 tbs chai seeds

  • 1 teaspoon cinnamon

  • 1/2 teaspoon baking powder

  • 1/4 tsp salt

  • 1 large mashed banana

  • 1/2 cup vegan chocolate chips (optional) 

INSTRUCTIONS:

Preheat oven to 325ºF.

  1. Oats, oat flour, dried cranberries, pumpkin seeds, chocolate chips, ground flaxseed, chia seeds, cinnamon, baking powder, and salt. Let sit for 5 min.

  2. Stir in mashed banana, coconut oil, agava, and plant-based milk.

  3. Measure  ¼ cup and place on a baking sheet lined with parchment paper.

  4. Bake for 15 minutes. 

Overnight Oats

INGREDIENTS:

  • 2 cups of Stoked Oats (any flavour)

  • 2 cup nondairy milk (the best choice for this is coconut, almond or cashew milk)

  • 2 Tbsp Maca Powder

  • 1.5 Tbsp Hemp Seeds

  • 1.5 Tbsp of Chia Seeds

  • 1 Tbsp of Cacao Powder

  • 1 tsp of Himalayan Pink Salt

  • Dash of Cinnamon

  • 3 Dates

 

INSTRUCTIONS:

  1. Put all the ingredients into a food processor and blend until smooth. 

  2. Portion into 6 jars and seal. Each jar can be stored with an airtight lid in the refrigerator.

  3. Top with fresh blueberries in the AM. 

Vegan Breakfast Sandwich

INGREDIENTS:

  • 1 can white beans, or 1 1/2 cups cooked

  • 1 1/2 tbsp vegan mayo or tahini

  • 1/4 tsp salt

  • 1/4 tsp onion powder

  • 1/8 tsp ground turmeric

  • pinch paprkia

  • English muffin

  • sandwich fixings of choice

INSTRUCTIONS:

  1. Drain beans, rinse very well, and pat dry.

  2. Place in a bowl with the spices, tahini or mayo, and salt.

  3. Mash, stopping before it is too smooth; you want it to have some texture

  4. Put bean mash on toasted English muffin with sandwich fixings of choice

INGREDIENTS:

  • 1 1/2 cups berry mix or frozen fruit mix of choice

  • 1 1/2 fresh banana (use the other half sliced on top)

  • 2 tablespoons almond or natural peanut butter or 1 scoop vegan protein powder, optional

  • 1/2 cup water

  • 3 – 4 ice cubes

  • toppings of choice

INSTRUCTIONS:

  1. In blender, place berry mix, banana, nut butter, water and ice cubes.

  2. Blend until thick and creamy.

  3. Pour into serving dish and top with whatever toppings you like.

Smoothie Bowl
Tofu Scramble

INGREDIENTS:

  • 4 tbs olive oil 

  • 1 cup of mushrooms (any kind brown, white, shitaki)

  • 1/2 red pepper - chopped

  • 1/2 white onion - chopped

  • 2 cups of spinach

  • 1 block of Medium Firm Tofu (pressed)

  • 4 tsp sweet curry powder

  • 1 tsp cumin

  • 1 tsp turmeric 

  • 1 tsp garlic powder

  • 5 tsp yeast flakes

  • Optional Sriracha of Franks Red hot if you like it spicy


INSTRUCTIONS:

  1. Sauté mushrooms, red pepper, and onion in oil until soft. Add curry powder, cumin and garlic powder. Add tofu (crumble it up as you add it) and the rest of the curry powder and turmeric. Sprinkle in yeast flakes.

  2. Serve on toast or a a bagel, and add potatoes for a larger meal.

Avocado Toast

​INGREDIENTS:

  • 2 slices bread

  • 1/2 – 3/4 medium ripe avocado (see notes for tips!)

  • 1-2 Tbsp vegan parmesan (optional)

  • 1 pinch red pepper flake (optional)

INSTRUCTIONS:

  1. Toast bread in the oven or toaster 

  2. Top with ripe avocado and use a fork to smash 

  3. Top with vegan parmesan cheese (optional) and (optional) red pepper flake. 

​HALLOWEEN VERSION!

 

INGREDIENTS:

  • 2 slices bread

  • Avocado (Base)

  • Seaweed (Hair)

  • Raisins (Eyes)

  • Pretzels (Neck Bolt + Nose)

  • Cabbage (Mouth) 

Banana Bread

​INGREDIENTS:

  • 1 3/4 cups (245 g) flour (spelt, whole wheat, unbleached all-purpose, or gluten free blend)

  • 1/3 cup (75 g) organic pure cane sugar (or finely chopped dates)

  • 2 teaspoons baking powder

  • 1/2 teaspoon baking soda

  • pinch of mineral salt

  • 1/3 cup (75 ml) neutral flavored oil (or coconut oil in liquid state, vegan butter at room temp or applesauce

  • 1 teaspoon vanilla extract

  • 4 small or 3 large overripe bananas (about 1 1/2 – 1 3/4 cups (338-410g)), mashed

  • 1/4 cup (56 ml) almond milk, use only if needed

INSTRUCTIONS:

  1. Preheat oven to 350 degrees F 

  2. Grease your loaf pan

  3. In a medium/large size bowl, combine flour, sugar, baking powder, baking soda and salt, set aside. In a medium bowl, mash bananas

  4. Add the oil, vanilla and bananas to the dry ingredients and mix until combined, do not overmix

  5. If mixture seems too thick, add the almond milk (especially if using heavier flours such as whole wheat or whole spelt, you’re more inclined to need it).

  6. Pour batter into a greased loaf pan

  7. Bake for about 50 min – 1 hour 

  8. Remove from oven and let cool for 10 min before slicing.

  9. Store covered on the counter for up to 3 days or in the refrigerator up to 1 week. Keep in the freezer for up to 2 months. Thaw the wrapped loaves overnight in the refrigerator. Reheat in the microwave or a toaster oven with a door.

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