3 Vegan Breakfast Staples
"All happiness begins on a leisurely breakfast." - John Gunther
If there is one meal I absolutely cannot miss in a day, it is breakfast. You can keep lunch, dinner, supper, etc. I need all the breakfasts and brunches I can handle.
Breakfast has all of my favorite things. There is deliciously crafted coffee that wake me up. There is usually some kind of carbs, which I am a big fan of. Typically, I get to enjoy wonderful fruits or juices. Plus, on the best of days, there is champagne. #winning
I often get asked what the heck I can eat for breakfast, as someone who chooses to avoid animal products most of the time. Most restaurants have very few things on their menus that do not include meat, cheese, and definitely eggs. However, I have found a number of breakfast foods that are becoming more and more popular in restaurants.
Better yet, cook at home! Cook for yourself or invite over some friends to enjoy delicious brunch on the weekend. Plus, many of these recipes can be prepped for the week and had on the go!
I am a girl who loves variety and gets bored of having the same thing every day. However, it is nice to have some staples. The three main recipes below are my staples, but I am going to show you how to mix it up and continue to make fresh meals each day.
Before you roll your eyes and tell me how boring oatmeal is, hear me out! Oatmeal is one of those staple items that can be made in so many different styles. Even the oats themselves! You have the option of quick, old fashioned, and steel cut. It can be made hot or cold, prepped ahead or made on the spot.
If instant oats are your thing, go for it! I am a much bigger fan of steel cut oats, but often have to settle for old-fashioned style when I am on the road. Both styles are made in a similar fashion on the stove-top. For traditional style, I tend to do about 1 cup of oats with both 1 cup of water and 1 cup of non-dairy milk. Bring the milk/water combo to a boil and add the oats. Reduce the heat and simmer the oats for bout 5 minutes, stirring occasionally. Then remove from heat and serve. For steel cut oats, I would do 1 cup of oats, 2 cups of water, and one cup of non-dairy milk. Similarly, bring the water to boil and add the oats, but allow the mixture to simmer for 10-20 minutes (depending on how chewy you like your oats).
Cold oatmeal is one of my favorite things to make for on-the-go style breakfast. You just need some mason jars (or recycled jars) and 10 minutes for prep time. They can be made with steel cut or old-fashioned oats. Simply follow this simple rule: for every one cup of oats, add two cups of non-dairy milk. You can also add a dollop or two of non-dairy (or regular) yogurt for a creamier texture.
Whether you are making hot or cold oatmeal, the flavor is in the toppings! Plus, this is the best way to add extra nutrition and fillings.
- Sweetenings: brown sugar, maple syrup, honey, agave
- Nuts and seeds: pecans, walnuts, peanuts, almonds, hemp seeds, flax seeds, chia seeds, pistachios
- Fruit: bananas, blueberries, peaches, strawberries, apples, shredded carrots, mango, dates, raisins, craisins, pineapple
- Other flavorings: peanut butter, coconut flakes, coconut cream, cinnamon, cardamom, vanilla extract, chocolate, pumpkin
For more cold oats ideas, check out this awesome article with recipes!
This one is definitely my favorite!!! However, sometimes I struggle with finding perfect avocados or the right kind of bread, so it is always a special treat when the right circumstances arise to make some. As I said before, I am not anti carbs at all and love having some bread in the morning.
Avocado is a great source of healthy fats. Healthy (or natural) fats benefit heart health and reduce LDL cholesterol in the body. Polyunsaturated fats are also super healthy and are known as omega-3 or omega-6 fatty acids. These types of fats promote brain health and cell growth. Plus, 1 avocado provides 40% of your daily fiber needs!
Avocado toast is amazing and delicious.
To make avocado toast, all you have to do is toast some bread and add avocado on top. You can slice it, smash it, puree it. Whatever you want. However, it is even better with additional toppings! You can really mix whatever fits your fancy, but these are some fun toppings to try out:
- Flavorings: olive oil, balsamic vinegar, pesto, hummus, lime, lemon, salt and pepper, red chili flakes, hot sauce
- Fruits & veggies: tomatoes (my fave), beets, corn, radishes, grapefruit, pomegranate seeds, pear, onion
- Greens: arugula, baby kale, spinach, basil, cilantro
- Extras: pistachios, hemp seeds, flax seeds, walnuts, kimchi, honey (with pear, omg), white beans, sesame seeds
- Non-veg: fried egg, feta cheese, parm, etc.
You can't really go wrong 🙂
Smoothies & Smoothie Bowls
This has been a struggle for me while traveling full time! I do not always have access to a blender, which just crushes my soul... However, it is super easy to find amazing smoothie shops everywhere I have traveled to so far. Plus, smoothie bowls are winning the Instagram game right now, so I see these becoming more and more popular as well.
What the heck is a smoothie bowl? It's simply an ordinary smoothie that is make with less liquid, so it is a thicker consistency and is eaten with a spoon. I prefer smoothie bowls when I have the time to enjoy them. They can be topped with ingredients that can be a bit more fun than a normal smoothie. Plus, it feels like I am eating dessert when I get to enjoy some.
Making a Smoothie
When making a smoothie, here is a rough guideline of ingredients: 1 cup of liquid, 1/2 cup of fruit, 1/2 cup of veggies. Here are some additional options: 1/4 cup of creaminess (yogurt, avocado), 1/2 tbs of sweetness (honey, maple syrup), 1/2 ts of flavors (cinnamon, vanilla, cocoa), or vegan protein
Making a Smoothie Bowl
To make the right consistency, it is important to use frozen fruit when making a bowl. Start with 1 cup of frozen fruit and 1 banana. Add 1/2 cup of liquids, (optional) 1/2 cup of greens or veggies. and 2 tbs of protein (powder, peanut butter, etc.)
- Fruit: banana, berries, mango, pineapple, kiwi, melon, oranges, grapefruit, peaches, cherries, watermelon, passion fruit, acai
- Veggies & greens: spinach, kale, carrots, avocado, swiss chard, beets
- Liquid: non-dairy milk, coconut milk, fresh juice,
- Protein: vegan powder, chia seeds, flax seeds, nut butters, oats, hemp seeds
- Smoothie bowl toppings: Chopped fruit, berries, nuts, coconut flakes, seeds, honey, dried fruit, granola, cocoa powder, cinnamon
In my opinion, breakfast cannot be skipped! Therefore, it is good to have a number of staple items that you can make on the fly but occasionally fancy it up when you have time to enjoy. These three vegan staples should help simplify your breakfast routine and I know you will find them all to be delicious!
What is your staple breakfast item? I would love to hear about it in the comment below! Thanks for tuning in <3
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