- 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)
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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
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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
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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