Lesson 4: Easy Starter Recipes - Breakfast

Lesson 4: Easy Starter Recipes - Breakfast

  • Smoothies
  • Oatmeal
  • Avocado Toast

Smoothies

Ingredients and Preparation

  • Ingredients:
    • 1 cup of plant-based milk (almond, soy, oat, etc.)
    • 1 banana
    • 1 cup of frozen berries (strawberries, blueberries, raspberries)
    • 1 tablespoon of chia seeds or flaxseeds
    • 1 handful of spinach or kale (optional)
    • 1 tablespoon of nut butter (optional)
  • Preparation:
    • Combine all ingredients in a blender.
    • Blend until smooth.
    • Pour into a glass and enjoy!

Nutritional Benefits

  • Body Needs Covered: This smoothie provides a balanced mix of carbohydrates, proteins, and healthy fats. The fruits and leafy greens are rich in vitamins, minerals, and antioxidants, which support overall health and immune function.
  • Potential Nutritional Income: High in fiber, vitamins C and K, potassium, and omega-3 fatty acids from chia or flaxseeds. The nut butter adds protein and healthy fats, making it a well-rounded breakfast option.

10 Common Smoothie Mistakes | What NOT to do! (Auto-generated subtitles) 

Oatmeal

Ingredients and Preparation

  • Ingredients:
    • 1 cup of rolled oats
    • 2 cups of plant-based milk or water
    • 1 tablespoon of chia seeds or flaxseeds
    • 1 banana, sliced
    • 1/2 cup of berries (fresh or frozen)
    • 1 tablespoon of nut butter (optional)
    • 1 teaspoon of cinnamon
  • Preparation:
    • In a pot, bring the plant-based milk or water to a boil.
    • Add the rolled oats and reduce heat to a simmer.
    • Cook for about 5 minutes, stirring occasionally.
    • Stir in the chia seeds or flaxseeds and cinnamon.
    • Top with sliced banana, berries, and nut butter.
    • Serve warm.

Nutritional Benefits

  • Body Needs Covered: Oatmeal is a great source of complex carbohydrates and fiber, which provide sustained energy and support digestive health. The added fruits and seeds enhance the nutritional profile with vitamins, minerals, and healthy fats.
  • Potential Nutritional Income: High in fiber, vitamins B and E, magnesium, and antioxidants. The chia or flaxseeds add omega-3 fatty acids, while the nut butter provides additional protein and healthy fats.

The BEST oatmeal recipes » vegan + wholesome (Auto-generated subtitles) 

Avocado Toast

Ingredients and Preparation

  • Ingredients:
    • 1 ripe avocado
    • 2 slices of whole-grain bread
    • 1 small tomato, sliced
    • Salt and pepper to taste
    • Optional toppings: red pepper flakes, nutritional yeast, sprouts, or a squeeze of lemon juice
  • Preparation:
    • Toast the whole-grain bread slices.
    • While the bread is toasting, mash the avocado in a bowl.
    • Spread the mashed avocado evenly on the toasted bread.
    • Top with sliced tomato.
    • Season with salt and pepper.
    • Add any optional toppings you like.
    • Serve immediately.

Nutritional Benefits

  • Body Needs Covered: Avocado toast provides a good balance of healthy fats, fiber, and complex carbohydrates. The avocado is rich in monounsaturated fats, which are beneficial for heart health, while the whole-grain bread adds fiber and essential nutrients.
  • Potential Nutritional Income: High in fiber, vitamins E and K, folate, and potassium. The optional toppings can add additional nutrients, such as B vitamins from nutritional yeast and vitamin C from lemon juice.

Healthy Breakfast Recipe: Avocado Toast with Tomato and Basil 

Lesson 5: Easy Starter Recipes - Lunch ->

 <- Lesson 3: Getting Started with Plant-Based Eating

 

All Courses

 

Sources:

1. Harvard T.H. Chan School of Public Health - The Nutrition Source: Healthy Breakfast Ideas https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-begins-at-breakfast/
2. Academy of Nutrition and Dietetics - Plant-Based Breakfast Recipes https://www.eatright.org/food/planning-and-prep/recipes/plant-based-breakfast-recipes
3. National Institutes of Health - Office of Dietary Supplements: Benefits of Breakfast https://ods.od.nih.gov/factsheets/Breakfast-Consumer/
4. American Heart Association - Healthy Breakfast Tips https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-breakfast-tips

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