Oats

Plant Based Diet Breakfast Ideas – 9 Healthy and Simple Recipes

One of the most popular questions that people ask Vegan’s is ‘What do you eat?’ This is a fair question as we are used to eating things like eggs on toast, using dairy milk with our cereal or eating our famous bacon and egg roll for breakfast.

But what they do not realize is a large number of options available to Vegans for breakfast and although there are many more, I wanted to show you some simple, less time consuming and inexpensive ideas 🙂

1.       Tofu Scramble on Toast

This is an easy but tasty way to get some protein in the morning!

I have mine in a variety of ways but the usual is using the following ingredients:

  • 100 grams of tofu
  • 1/2 an onion
  • 1 garlic clove
  • A handful of mushrooms
    A handful of spinach
  • 1/2 a tomato (chopped)
  • 1 tbsp. of Soy Sauce
  • 1 tsp. of curry paste or powder
  • 1 x toast
  • An avocado or hummus for the spread

Method:

  1. Stir fry the onion and garlic
  2. Scramble up your tofu to make it into a curried egg like texture
  3. Add in mushrooms and tomatoes and let them cook for a minute or two
  4. Toast 1 piece of bread
  5. Add in curry paste and soy sauce to the dish
  6. Finally, add in spinach on low heat as it shrivels up very quickly
  7. Spread hummus or avocado on toast
  8. Pour some of the stir-fry mixtures onto the toast and the rest on to the side

Bon appetite!

2.       Oats – So Many Varieties

Oats are a very simple but effective way to fill you up for a long time, add all sorts of additives for taste and nutrient value and to enjoy your first meal of the day.

Some examples include (using plant-based milk with the following options):

  • Berries and Banana
  • Peanut butter, Banana, and Honey or Rice Malt Syrup
  • Cinnamon, Banana, Berries, Honey or Rice Malt Syrup
  • Coconut Yoghurt, Banana & Cinnamon
  • Protein Powder mixed with the above variations

Mix and Match these variations to your preference!

 

3.       Avocado on Toast

Just as it says! So simple but delicious, great for those who enjoy a light breakfast.

Just add some salt, pepper and a squeeze of lemon juice and you are in for a lovely breakfast.

 

4.       Fresh Juice

You can make your own juice if you have a juicer using a variety of fruits such as orange juice, watermelon or carrot with ginger!

Another option is to purchase your own packaged juice.

I would recommend buying a juice that has all natural ingredients and is cold pressed not reconstituted (which is labeled in the ingredient section of the packaging).

Reconstituted juice means that it is pressed in a juicer but has all the water removed so it is left with solely the flavor concentrate. Manufacturers do this for the long transportation of the product but add more water to the juice when it arrives at the given location.

Unfortunately, the reconstituted juice is not as nutritious unlike freshly squeezed juice because the enzymes required for food metabolism and the immune system are destroyed through the heating and reconstitution processes.

Cold Pressed Juices are ideal because they do not use these methods but instead use a hydraulic pressure to press the fruit or vegetable. They are generally more expensive because they are stored for a shorter period of time but it is also because they contain purely natural ingredients and no additives, which is what we want!

5.       Hot Breakfast
Plant Based Breakfast Idea

If you want to have a hot breakfast (café style) then you can cook up some veggie sausages, grill a tomato and some mushrooms, get some beans on toast and have avocado and spinach on the side.

This plate is very healthy as there is a range of nutrients presented. Superb!

 

6.       Fruit Salad

Super easy to make and versatile! Chop up your favorite fruits and top it off with some coconut yogurt and chopped nuts!

7.      Blue Berry Smoothie

Smoothie, healthyThis is a great way to start your day with a light breakfast and get some healthy foods into you first thing in the morning.

One idea is blending together the below ingredients:

  • 1 Banana
  • 1 tbsp. of chia seeds
  • 1 tbsp. of Greens Powder
  • 2 tbsp. of protein powder
  • A handful of berries (your choice)
  • 1 cup of Coconut water or your choice of plant-based milk

For more ideas on smoothies check out this video! 🙂

8.       Protein Pancakes

Visit this post for a delicious protein, plant-based pancake recipe that I mentioned earlier in ‘How to Make Protein Powder Taste Better’.

Vegan Protein Pancakes - Easy Recipe

9.       Banana on Toast

Banana on Toast, plant based breakfastThis is one of my favorites and not even for breakfast, I have this for morning or afternoon tea too!

Simply have toast with peanut butter, chopped banana and a sprinkle of cinnamon on top. If you have coconut flakes, you can sprinkle that on top too which is also a favorite of mine 🙂

You can even mix it up by having a hazelnut spread or some dark chocolate liquid on top of the bananas. The options are so versatile!

 

So there you go!

Some simple, cost and time effective ideas to help you out in your plant-based lifestyle!

I hope this article helped you find some breakfast options you like, and if so let me know in the comment section below, I would love to hear your thoughts.

 

Yours truly,

Danielle Packer

The Founder of The Earth Co.

Protein Balls

How To Make Protein Powder Taste Better – Vegan Style

Today I am going to give you some ideas on how to use your protein powder instead of using only water and protein powder. Definitely not fun!

I use my protein powder in various ways and half the time you can’t even taste it or when you can, it tastes great.

There are so many variations to protein shakes, but my Go To is as follows:

My Go To Shake

The main way I drink protein powder is via a shake! It is the most common way to consume protein powder especially after you work out.

  • 1 Banana
  • 1/2 cup of your choice of dairy-free milk (mine is usually almond unsweetened)
  • 2 tbsp of protein powder (mine is vanilla flavor)
  • 1 tbsp of Chia seeds for extra nutrients
  • And 2 tbsp of your choice of berries (blueberries/strawberries/mixed berries)

Add all these ingredients in a blender and Bon Appetit!

Protein Shakes

My Go To Breakfast

I am so glad I found this recipe, it just makes eating ordinary oats so much more delicious, it adds a nice flavor and sweetness to it, that way it doesn’t make you want to put sugar or honey on top.

  • 1 cup of oats
  • 1 banana (chopped)
  • 2 tbsp protein powder (your desired flavor, mine is vanilla)
  • 1-2 tbsp of LSA mix (linseed and sunflower mix, adds a nice texture and has plant-based raw protein and fiber)
  • 1/2 cup of your choice of dairy-free milk (I use soy milk for my breakfast)
  • Add your choice of berries (I use whatever I have at the time)
  • Sprinkle some cinnamon on top!

Oats

My Go To Pancake Mix

So my boyfriend made this recipe up! Go him, they are amazing and so simple to make, plus you’re getting in your protein!

  • 1 cup of Flour (spelt/wholemeal/almond flour are easier to digest than regular flour)
  • 1/4 cup of protein powder (vanilla might be best if you don’t want it changing your pancake flavor too much)
  • 2 tbsp of rice malt syrup or maple syrup
  • 1 tbsp of baking powder
  • 1/2 tsp of sea salt
  • 1 cup of water
  • A bunch of berries

Method:

  1. Mix in the dry ingredients together in a large bowl.
  2. Add the maple or rice malt syrup. Mix together.
  3. Add water slowly to the mix, stirring as you go.
  4. Add a bunch of berries to your liking to the mix.
  5. Pour on to a hot pan and flip once bubbles start showing.

Serves 2 people.

Vegan Protein Pancakes - Easy Recipe

My Go To Treat

I love this recipe, it is super easy and just great for a healthy dessert-like snack. It can crave that sweet tooth anytime!

  • 2 frozen bananas
  • 2 tbsp of protein powder (your choice of flavor)
  • A Handful of Berries (I chose blueberries)

Method:

  • Mix these ingredients together in a blender.
  • To top it off, I put some cut up nuts and shredded coconut!

Vegan Proten Dish

My Go To Healthy Snack

This is a little recipe I like to call The Backwards Breakfast! It is really the first recipe mentioned in this article but backward! So you use the toppings as your mains and the main ingredient as the toppings.

The ingredients/method is as follows:

  • Add 1-2 chopped banana’s
  • Add a handful of berries
  • Add 1 tbsp of protein powder
  • Add 1 tbsp of LSA (linseed, sunflower, and almond meal)
  • Add a handful of muesli or granola to sprinkle over
  • Pour in a bit of plant-based milk
  • Top it off with coconut sprinkles!

Mix it all up and enjoy!

It is a delicious and nutritious snack I eat any time of the day! Enjoy the video below where I show you how to make it.

  

My Go To Protein Balls

These are a new thing I have been trying and loving! Buying Protein Balls by themselves is just too expensive, and when you can make so many of them this easy, who would!

  • 1 ½ cup of cashews (you can use other types of nuts)
  • 1 cup of dates
  • 1 tsp of coconut oil
  • 1 tbsp of cacao powder
  • 1 tbsp of your choice of protein powder
  • 1 tbsp of chia seeds

Method:

  • Blend ingredients together in a blender.
  • Scrape mixture into a bowl and add a little bit of water to make them sticky.
  • Use your hands to roll them into small balls.
  • Put them in the fridge to set.
  • And Enjoy!

Protein Balls

 

So with all of these recipes, you can understand the versatile use of protein powder.

Of course, you can switch and mix up a few of the ingredients to suit your taste buds, but overall it is great for anyone!

Thanks again for reading and please feel free to comment below if you have any questions or some more ideas about how to use protein powder! 😀

Yours Truly,

Danielle Packer

THE EARTH CO.

Vegan Milk

A Plant Based Diet for Beginners – How to Get it Right the First Time

This is a popular and new diet trend in today’s age because of the animal cruelty exposure the meat industry is involved with, the environmental damage animal agriculture is contributing to and the health concerns that meat and dairy products pose to our health.

If you are interested in even one of these issues you would be starting to become interested in starting a Plant-Based lifestyle.

When I learned of all the issues that meat was contributing to, I too wanted to learn how to become Vegan. I had the common questions in mind that most people have, such as:

  1. Is it hard?Healthy Smoothie
  2. What can I eat?
  3. Am I doing it properly?
  4. Am I getting all the nutrients I need?

I did learn quite a bit from YouTube and listening to other ordinary people talk about what worked for them and what didn’t, or those ‘What I eat in a day – Vegan Diet’ videos to get meal ideas, which I highly recommend.

But some of it came from trial and error. For you, you can get all the tips right here from me, you don’t have to make the mistakes I did or the misconceptions I had.

 

Getting Your Nutrients from Plant-Based Sources

Here, I will list some vital foods that are ideal for a plant-based diet and contain a variety of essential macro and micronutrients.Legumes

Legumes are an excellent source of protein, iron, magnesium, fiber, and healthy fats. These include Soybeans, Kidney Beans, Black Beans, Green Peas, and Chickpeas. These are all just a few of my favorites. In regard to protein, an approximately ½ cup of legumes contains 15-26 grams of protein dependent on the legume.

Seeds are a great way to get lots of different micronutrients. Some seeds that I consume regularly are Chia seeds which have many benefits including omega 3’s, calcium, magnesium, B vitamins and for protein, you can consume 11 grams via 2 tbsp.

Hemp Seeds are also a fantastic way to get your protein (15 grams), iron, magnesium and zinc, all in ¼ cup. I usually put these in my oats for breakfast, they make a great mixture.

Plant-based milk are provided in most supermarkets such as Coles and Woolworths and there is quite a variety:

  1. Soy Milk
  2. Almond Milk
  3. Oat Milk
  4. Macadamia Milk
  5. Hemp Milk
  6. Rice Milk
  7. Cashew Milk

These sources are a great way to get more protein and other nutrients dependent on the brand and variety of milk. The brand, ‘So Good’ Soy milk provides additional nutrients in their products which is great for us plant eaters!

Vegetables of all kinds! You cannot get enough vegetables to be perfectly honest; I know we all know this to be true. They have so many micronutrients that most people miss out on when consuming more animal products than vegetables. So do not be afraid of experimenting with different vegetables of all colors! Leafy greens like spinach are additionally crucial to getting micronutrients, amino acids, antioxidants and fiber into your system. If you’re like me and don’t really eat salads, put some spinach in your shakes! 2 cups of raw spinach, for example, is 2.1 grams of protein.

Quinoa is a great way to get protein as only ½ cup contains 14 grams Additionally, it contains magnesium, fiber, vitamin B6 and iron as well!

Tofu is a great alternative to chicken. Just fry it the way you like and put the sauces that suit you and it is great for vegetable dishes, on toast and stir-fries!  ½ cup of tofu contains approximately 20 grams of protein. What a whopper!

There are a lot of different types of tofu in terms of how companies manufacture them, so if you do not like one, do not be afraid to try another because they can differ substantially. Additionally, they are very inexpensive if you buy it raw – approx $3.

Nuts! The ¼ cup has 8 grams of protein and omega 3 fatty acids. I must admit I do not get enough of these but I really should. Almonds, walnuts, macadamias, peanuts and cashews, there are quite a few! I like to eat the butter instead, like raw peanut butter, almond butter or cashew butter.

The Protein Talk

I am sure you are used to thinking that we need hundreds of grams of protein if we are to lose weight and gain muscle, but this is just the fitness industry advertising their products, in fact, according to numerous studies, too much protein of any kind can cause serious issues in the body in various ways such as stressing your kidneys and liver and  if its animal protein it increases your risk our risk of cancer and elevates blood cholesterol levels.

The recommended dietary allowance for adults is around 0.8 grams of protein a day for each kilogram or 2.2 pounds of body weight.

So for example, I weigh 49 kg so I would need 39.2 grams of protein per day.

Protein Deficiency 

If you get the necessary daily calorie intake for your body (weight and age) it is actually impossible for you to be protein deficient. Even if you just ate rice for a day – one of the lowest protein food sources – but had met the calorie requirement, though that diet is not ideal for health reasons, in regards to the protein you would still not be protein
deficient.

*If you are interested in this information and want to know more, I would recommend watching ‘Food Choices’, it is available on Netflix and was a large contributor to why many people have become Vegan.

 

What About B12?

What is B12?

B12 is a bacterium found in the large intestines of animals. It also occurs within humans but we cannot use our B12 because it is found further up our colon. It is excreted via a bowel movement.

B12 is found in most animal products such as meat, eggs, dairy, and fish. Unfortunately, it is not found in plant-based foods even though there are some myths that deem it is. This is usually due to the fact that though B12 may be present in Spirulina and blue-green algae, for example, it is a different analog which is not bioavailable to us. Additionally, there are some unreliable sources that may contain B12 such as Chlorella or Nutritional Yeast but the contents vary widely and some have been formed synthetically which may impact B12 absorption.

It is important to get B12 because, without it, there are serious health implications. You can be on a plant-based diet and not notice the effects for years, but they will occur if B12 isn’t taken. 5 years is the average length before symptoms can occur.

These symptoms range from:

  1. FatigueB12 Tablet
  2. Weakness
  3. Loss of appetite
  4. Loss of bladder control
  5. Sore mouth and tongue

Overall, B12 is not readily available in a plant-based diet naturally.

However, there are ways to get this vitamin on a plant-based diet by doing one of the following:

  1. Eat B12 fortified foods two-three times a day to get 3 micrograms a day – soy milk is a popular food source for this reason. Check the labels on food to make sure you are getting the necessary amount per day.
  2. Otherwise, you can take a B12 tablet – dependent on the brand, some can be taken daily, others weekly

The recommended daily B12 intake is (depends on age):

  • Birth to 6 months – 0.4mcg
  • Infants (7-12 months) – 0.5mcg
  • Children (1-3 years) – 0.9mcg
  • Children 4-8 years – 1.2mcg
  • Children 9-13 – 1.8mcg
  • Teens 14-18 – 2.4mcg
  • Adults – 2.4mcg
  • Pregnant teens and women – 2.6mcg
  • Breastfeeding teens and women – 2.8mcg

 

Meal Ideas to Get Excited About!

Vegan Pancakes are a favorite among my friends and I. Just replace the eggs with 2 mashed bananas and the milk for plant-based milk. Top it off with berries, maple syrup, and vegan ice cream! 😀

Vegetable Lasagne – replace the mincemeat, use mushrooms, tomato, onion, capsicum with a sprinkle of either vegan cheese or nutritional yeast which is used for a cheesy texture. If you do not want vegetables, you can purchase vegan mince from Coles and Woolworths.

Scrambled Tofu – Use raw tofu and mush it up between your fingers turning it into a scrambled texture. Add a curry paste and add desired vegetables such as mushrooms, spinach, tomato, and onion – my personal preference 🙂

Vegetable Curry – This would be made with a curry paste of your choice, coconut cream, vegetables, and rice. So simple but so delicious!

 

Some Tips to Leave on

Get a blood test yearly – this is something I failed to do. I was very lazy and thought I was doing everything right because I felt great. Some I wish I did it earlier so I could get on top of my B12 and, though my iron was fine it could have been better. I have been added hemp seeds to my oats every morning since my blood test and eating more beans.

Do a bit of research and get meal ideas so you don’t lose it when you can’t think of what to eat or how to prepare a meal. It is a big change so it is obviously going to take a little time to figure out what foods you like and what you don’t like.

Give it a chance. Some people I know start it, and then if they feel a little tired or something feels off, or they just simply cannot be bothered anymore, and then they give up.

It won’t take long before those small feelings go away because it is likely that you have been eating meat and dairy your whole life, so it is okay if your body feels different or you are eating habits change (the amount, when you eat).

But these feelings will adjust itself and you will feel great in no time, your bowels will be moving more regularly, you’ll feel great after your meals with no heavy sick feelings for example and you will feel great that your diet is doing a world of difference to both animals, the environment, and your body.

It is worth the effort!

 

Thank you!

Thanks, everyone for reading and I hope I helped you better understand how to start a plant-based diet effectively and answered the questions you were pondering.

Please feel free to comment or ask any questions you need help with!

 

Yours truly,

 

Danielle Packer

THE EARTH CO.