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5 Plant Based Breakfasts and Why They are Good For You

You may have heard people talking about a ‘plant based diets’, but why should we be eating more plant-based meals? Well for one, it is a very simple way to help the environment, which you can read more about here and secondly, it is a brilliant way to try fruit and vegetables you might not have ever tried before. And a chance to get creative in the kitchen!

We’ve started with the humble breakfast. In the madness of day-to-day life, it’s pretty easy to skip past breakfast and consume something fast and on-the-go instead. Quick and easy options like toast and cereal are great for filling a hole, but they can lack vital vitamins and minerals and slow burning carbs we need to get through the day. After all, the phrase ‘breakfast is the most important meal of the day’ didn’t come out of nowhere!

Below are five individually delicious recipes, which I hope will get you really excited about eating plant-based meals. Each recipe also comes with a breakdown of the ingredients and why they’re good for you (mean there is even more good reason to give them a go!) You can take a look at what wonderful fruit and vegetables are in season right now by reading our Ultimate Fruit and Vegetable Season Calendar, and use that to tweak any of the recipes below to include more seasonal fruit and veg!

Banana, peanut butter and cinnamon porridge

 

Why you should make this recipe: Banana’s are known for their nutritional profile and also for their ability to provide long lasting energy. Porridge oats (the pure stuff, avoiding processed packets) are one of the most nutrient dense foods you can eat, full of fibre, antioxidants and carbohydrates, much needed to keep you fuller longer. This is super quick, so perfect for weekdays.

Recipe

Ingredients

2 cups of porridge oats
1 cup of coconut milk
1 tsp maple syrup (or honey)
1 tsp of cinnamon and to sprinkle on top
1 whole banana
1 tbsp of peanut butter

Method

1.    Add your milk, porridge oats, cinnamon and maple syrup to a pan on a medium heat. Stir at regular intervals, until thick and creamy (this should take around 5-6 minutes)
2.    Whilst the porridge is cooking, slice up your banana into slices.
3.    Serve your hot porridge in a bowl, top with your sliced banana and add the peanut butter on top. If you’re a cinnamon fan, give the finished product a sprinkle of cinnamon over the top.

Top tip: For extra flavour, try adding blueberries on top!

How is this good for me?

 

Let’s start with the banana, which is a powerhouse of nutrients. Bananas are high in potassium, rich in fibre and antioxidants. They naturally free of fat and are attributed to being extremely good at aiding digestion. Some studies say they keep you fuller for longer too. Porridge oats are one of the healthiest grains out there and paired with a plant-based milk, are an excellent combo for fuelling you until lunchtime. When buying your milk, keep an eye out for brands ‘fortified with calcium’ – as these are much better for your bone health. When picking your peanut butter, try to go for one with no extra additives and it will also contribute to this energy rich breakfast.

Homemade smoky beans on toast

 


Why you should make this recipe: Put your standard can of beans to one side, and try cooking up your own! Butterbeans are packed with protein and along with chopped tomatoes and some herbs and spices; it really is easy to make your very own baked beans. Try this at a weekend when you have more time and then pop in the fridge to reheat for a quick weekday breakfast!

Recipe

Ingredients

2 slices wholemeal brown bread
1 can chopped tomatoes
½ onion finely sliced
1 garlic clove crushed
½ tsp paprika
½ tsp chipotle chilli flakes
½ tsp brown sugar
1 can of butterbeans

Method


1.    Heat olive oil in a small pan and add onion. Fry until soft and then add the garlic. Then add the chopped tomatoes, sugar, paprika, chilli flakes and season.
2.    Mix together before adding the beans and then let them simmer until thickened. Toast your slices of wholemeal bread and then add the beans. Enjoy!

Top tip: If you’re not a fan of spice, omit the chipotle chilli flakes. Add parsley on top for extra flavour.

How is this good for me?

 

If you’re moving to a plant based diet, it’s extremely important to ensure you are still getting enough protein. Beans are packed with protein – so even if you opted for pinto or chickpea beans in this recipe, you’d still be getting a good source of protein. Wholemeal bread is generally a lot better for you than white, so try to opt for brown or seeded bread for less refined carbohydrates.

Avocado on brown toast, with roasted cherry tomatoes and pumpkin seeds

 

Why you should make this recipe: The best thing about this recipe is you can keep it simple with just the avocado on toast, or if you have more time, roast the tomatoes for extra variety and colour.

Recipe

Ingredients

1 avocado
5-6 cherry tomatoes
1 slice of wholemeal bread
1 tsp of chilli flakes or paprika
1 tsp olive oil
Handful of pumpkin seeds


Method


1.    Pop your cherry tomatoes in the oven for 5-6 minutes at 180C
2.    Meanwhile, crush your avocado until it’s smooth, add the olive oil and chilli flakes or paprika
3.    Toast your bread and spread the avocado over the bread
4.    Top with the roasted cherry tomatoes and sprinkle the whole dish with pumpkin seeds. Enjoy!

Top tip: Pre-make the avocado for during the week.

How is this good for me?

 

Avocadoes seem to be the ‘superfood’ of the moment, and whilst there are actually lots of fruits and veg we could classify as ‘superfood’, avocadoes certainly do have a lot to offer. You might have heard avocado is rich in ‘good fats’, which means it’s full of monounsaturated fats. It also contains potassium, copper, B-vitamins, vitamin C, vitamin K and vitamin E.  Tomatoes are rich in antioxidant lycopene, which gives them the bright red colour and pumpkin seeds are a good source of magnesium. Making this a deliciously nutrient packed option.

Chia pudding, with coconut and mango

 

Why you should make this recipe: This is an absolute winner for making ahead of time and then taking to work. Make it in individual pots and off you go. The toppings can also be changed, depending what you like and what you have in the fridge. Quick, easy and very flexible!

Recipe

Ingredients

3 tbsp chia seeds
250ml coconut milk
1 tspn coconut yogurt
1 tspn of date syrup (or honey)
1 tspn cinnamon
Handful of dessicated coconut
Chopped mango pieces (half a mango)

Method


1.    Mix the chia seeds, coconut milk, coconut yogurt, date syrup and cinnamon together and pop in an airtight container (or several small containers)
2.    Leave in the fridge overnight to set (at least 8 hours).
3.    Add the desiccated coconut and mango as a topping.

Top tip: Mix up your toppings, depending on what you have in the fridge/cupboard.

How is this good for me?

 

You might not have previously heard of chia seeds, but they are incredibly rich in many vitamins and minerals we need to function. Don’t be fooled by the size, they are great for calcium, fibre, omega-3 fatty acids, protein and manganese. Mangoes contain an antioxidant called zeaxanthin, which is thought to be important for eye health.  

Sweet potato fritters with grilled herb mushrooms

 

Why you should make this recipe: Save this one for a weekend and you won’t regret it! Sweet potatoes are brilliantly filling and delicious in this fritter recipe, alongside grilled herb mushrooms. Perfect for hash brown lovers!

Recipe

Ingredients

1 large sweet potato
1 tbspn olive oil
Tbspn rice flour
Salt & pepper
Button and chestnut mushrooms
Olive oil
Oregano
2 clove of garlic

Method


1.    Peel your large sweet potato and chop in half – it’s just easier to grate this way. Grab a large bowl and grate your sweet potato into a tea towel. Once you’ve grated, squeeze out as much moisture as you can. Now add to a bowl. Add a tablespoon of rice flour, a large glug of olive oil and a finely chopped clove of garlic. Season with salt and pepper before mixing together.
2.    Heat olive oil in a frying pan until it is extremely hot. Gather together a ball of your sweet potato mixture and form a little patty. Add to the hot oil and repeat until you’ve used all your mixture. If you find that your mixture isn’t sticking together very well, add more olive oil. Fry your rostis for three minutes on each side (keep the heat high), until they are slightly charred on the outside. May need to fry for longer if your patty’s are thick. Try not to poke around with them too much so the mixture falls apart – just flip when one side is done!
3.    Whilst they are cooking, add your olive oil and other crushed garlic pan to another pan. Fry for 1 minute and then add your oregano and mushrooms. Cook until soft.
4.    Serve your mushrooms alongside the fritters and enjoy!

Top tip: Add some crushed avocado or tomatoes for more colour.

How is this good for me?

 

Sweet potatoes are brilliant for B vitamins and vitamin C.  One of the key benefits of sweet potato is they contain beta-carotene, which converts to vitamin A once consumed. They also contain iron and selenium. Mushrooms are low in calories but full of fibre and protein. They also contain copper and potassium. Mushrooms are generally great for a plant-based diet, as their consistency means they can be added to so many dishes as a substitution to meat.

If you’re feeling inspired by these creations, why not try these quick, easy on-the go breakfast recipes. You could also make one of these delicious alternative hot drinks to accompany your breakfast.
 

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