Top 5 Plant-based Breakfasts

Guten Morgen! Buongiorno!

If it’s not already a good morning, we present to you our top five plant-based breakfasts which provide:

  • Fiber to help your digestive system get moving as you start your day
  • Protein – seeds and nuts are great sources of plant-based protein, as is amaranth (technically a seed, though typically considered a whole grain)
  • Fun – these are colorful and customizable, so get your DIY on!
  • Antioxidants, vitamins, and minerals so you’re taking care of your body right out of the gate!
  • Fuel for the morning! Test your coffee and bagel against any one of these options and you’ll see which ones hold you until lunch.

Without further ado, your new breakfast options!

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  1. Amazing Amaranth Bowl – Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus.

express detox green smoothie

2. Express Detox Smoothie – Love your liver by providing it with the vitamins and minerals it needs from greens! This recipes takes less than 5 minutes and is one of the most-loved from the Green Smoothie Challenge eBook.

skillet obw

3. Sweet Potato & Black Bean Southwestern Skillet – Smoothie. Oatmeal. Rinse & repeat. We know that breakfasts can get a bit repetitive and unimaginative so we’re going to shake it up with this inspired southwestern dish. Make it vegan by not adding an egg on top.

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4. Great Goji Groatmeal – This easy recipe can be popped into the slow cooker and you can get fancy with goji berries and other accoutrements. Enjoy this warm breakfast on a cold morning!

cherry almond pancakes

5. Cherry Almond Pancakes – Waking up and enjoying a fresh stack of cherry almond pancakes is both a joyful and nutritious way to start the day. May it be the same for you!

Remember to try the 7-day Breakfast Experiment to see which breakfasts work best to fuel you for your day!

Spring Mediterranean Salad

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The Mediterranean Diet features beneficial fats, fiber, protein and a variety of vitamins and minerals which help keep us healthy. Many studies suggest that the Mediterranean way of eating can improve heart health. Plus it’s easy to follow at any meal – breakfast, lunch, and dinner.

Salads deserve a special celebration this month because they are an excellent vehicle for getting in our greens, veggies, healthy fats and protein sources. They don’t have to be boring either! To help create variety, consider choosing a different protein to add in for your salads (i.e. chickpeas, salmon, hardboiled eggs, steak strips, nuts & seeds). Another idea is to choose a cuisine to inspire you. If you like Greek food, make a Greek salad; or try a Mexican, Italian, or French one.

By getting in a salad on a regular basis, you will be getting more nutrients, fiber, and antioxidants which help reduce the risk of cardiovascular disease, improve digestion, help with weight maintenance, and boost immunity! Here’s an template for a Mediterranean Salad; feel free to add items to make it your own!

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Serves 1-2 people
Prep time: 15-20 minutes

Ingredients

Salad
2-4 cups of salad greens
1 cup cherry tomatoes
1 sliced cucumber
1/2 cup red onion, chopped
1/2 cup olives
1/2 cup bell pepper, chopped
1/2 cup fresh parsley, chopped
1 avocado, sliced or 1/4 cup hummus

Dressing
2 tbsp olive oil
2tbsp lemon juice
2 cloves garlic, minced
2 tsp oregano
1/2 tsp salt and pepper to taste

Instructions

Rinse salad mix and place in medium-sized bowl; add other salad ingredients. To make the dressing, add ingredients into a bottle and shake well before pouring over the salad. Store in the fridge to keep fresh. Enjoy the fresh, juiciness of this salad!

Fight Free Radicals with a Rainbow Punch!

Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.

A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:

Red, Purple, and Blue

  • Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
  • Contains anthocyanin, betacyanin, and proanthocyanidins
  • Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk

Yellow-Orange

  • Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
  • Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
  • Functions: protects against some cancers, supports immune system, healthy skin, and good vision

Green Fruits and Vegetables

  • Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
  • Contains lutein, beta carotene, and chlorophyll
  • Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts