You may have noticed there have been fewer recipe posts lately. The reason for that is kind of interesting, I think. Since I have adopted a more Nutritarian style of eating, I have begun to understand the difference between eating to live and living to eat. I promise I will write a whole post on that subject soon. But in the meantime, what that means is that I am eating really simple meals and not really using recipes and creating all sorts of fancy taste treats. It is quite liberating actually!
But I know that people still get hung up on what the heck to eat each day, so I thought I’d do a little series on my top 5 healthy vegan breakfasts, lunches, dinners and snacks.
First up, BREAKIE! All recipes cook in 5-10 minutes so don’t tell there’s no time for breakfast! (Calories listed at the top of each recipe with serving size. All recipes make one serving except the tofu and you can half the recipe if desired).
1.
Ingredients
- 300g tofu
- spritz of oil spray
- 2 cups of whatever veggies I happen to have on hand (mushrooms, green onions, spinach, tomatoes etc)
- dash turmeric for color
- seasonings vary: soy sauce, or tomato sauce, or a cream sauce of 1 Tbsp nutritional yeast + 1 Tbsp non-dairy milk, salt and pepper
Instructions
- Crumble tofu in a bowl and mix well with turmeric.
- Spray non-stick pan with cooking spray and heat over medium-high heat.
- Add any veggies (except spinach) and saute for about 1-2 minutes.
- Add tofu and saute for another 1-2 minutes, seasoning as desired.
- Add spinach in the last 30 seconds and stir just until wilted.
Notes
high in calcium and fiber too!
2.
Ingredients
- 1/3 cup rolled oats (Quaker Aveh in Israel)
- 1/3 cup water
- 1/3 cup non-dairy milk of choice
- 1 banana
- 1 tsp vanilla extract
- dash cinnamon
- 1/2 oz (15g) chopped nuts of choice
- 1/2 oz (15g) raisins
Instructions
- Put all ingredients in a saucepan.
- Turn heat to medium-high.
- Mash banana with a fork and stir mixture until uniform consistency.
- Cook 3-5 minutes until your desired texture.
- Serve topped with nuts and raisins.
3.
Ingredients
- 1 banana
- 1-2 other fruit(s) of choice (right now I like 1 cup strawberries and 1/2 cup frozen blueberries. In the summer I like to use a mango or peach).
- 2 big handfuls raw spinach (optional)
- 1 1/2 cups water
- 1 Tbsp ground flaxseed (optional)
Instructions
- Blend everything in the blender until smooth.
4.
Ingredients
- 1/2 cup chickpea flour (Kemach Hummus)
- 1/4 cup salsa or tomato sauce
- 1/4 cup water
- salt and pepper
- 1 Tbsp nutritional yeast (optional)
- spray of oil spray
Instructions
- Combine all ingredients in a bowl. It should be like a thick pancake batter.
- Spray pan and heat over medium-high heat.
- Pour batter into pan and gently spread to edges with the back of a spoon.
- Cook 1-2 minutes on one side.
- Flip with a spatula and cook on second side 1-2 minutes. Both sides should be golden brown and center should be firm.
Notes
You can add veggies to this too. Scallions and chopped spinach work well. Mix them raw into the batter and proceed with directions.
5. Can’t believe I’m going to list this but it be truth:
Ingredients
- 2 slices whole grain bread
- 1 Tbsp natural, no-sugar or any else added peanut butter (or almond butter)
- 1 Tbsp no-sugar jam
- 1 orange or other fruit of choice
Instructions
- Spread peanut butter and jelly on bread.
- Put slices together.
- Eat.
- Enjoy a piece of fruit for dessert!
Notes
Seems silly but sometimes we over-complicate things. I eat a PB& J for breakfast on days I am really rushed and need to eat on my way.
This post is participating in Healthy Vegan Fridays and Wellness Weekends. Check those links for loads of delicious, vegan recipes!
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