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.

How to be Environmentally Friendly – 15 Easy Tips

If there ever was a time to start thinking of ways to help our beloved earth it would be now. With an increasing population which will reach 9 billion people by 2050, our resources such as food, water, energy, and land are becoming harder to come by, especially with climate change impacting how we access these resources.

So it all can be pretty overwhelming sometimes and we think, man how do I help? You feel so small and insignificant that you won’t be able to make a difference.

But it will!

We need to start thinking differently if no one did, then no change in history would have occurred.

Be the change you want to see in the world 🙂

But I feel you are already someone who thinks like this, otherwise, you would not have searched for ways in which you could help. So great job!

Here, I list 15 simple but effective ways in which you can be more environmentally friendly:

1. Join the Keep Cup Movement!

This is such a simple yet really effective way in which you can reduce deforestation and landfill.

Firstly, did you know that if everyone bought their own Keep Cup for their coffee, we would save approximately 6.59 million trees!

Also! If you were to buy a Keep Cup, you would divert 3.5 billion disposable cups from landfill.

Keep Cups can be recycled and used for up to 3 years whereas disposable cups take 50 years to decompose.

Keep Cups are better than biodegradable cups because it promotes a throwaway culture of one-time use whereas Keep Cups promote a larger movement of reuse and sustainability.

2. Reusable Bottles are Awesome

This concept is very similar to the Keep Cup idea, as it deters you away from purchasing single-use plastic bottles and instead using your own bottle that can be reused over and over again.

Plastic bottles are a huge contribution to the plastic contamination that ends up in our oceans, so every plastic bottle you don’t use, is doing good!

3. Plastic Bags are Lame

This is also a similar idea to the Keep Cup and reusable bottle solution. Instead of using plastic bags every time you buy something, you simply keep a reusable bag in your handbag. Then you can whip it out every time a cashier says, ‘Do you need a bag?’ You can now say, ‘No thank you, I bought my own!’

Did you know 5 trillion plastic bags are used a year worldwide! That’s 160,000 a second!

4. Meat is for the Weak!

This is probably the hardest for most people as it requires a big life change. But it is the most effective in terms of the environmental benefits that come with it.

Did you know that to grow 1 kg of Steak requires 15,700 Litres of water!

Steak - Meat Free

It is also interesting to note, using a US diet as an example, that if you were on a Vegan diet for 1 year you would use 1/6 of an acre of land to grow food.

If you were on a Vegetarian diet consisting of eggs and dairy, you would use 3 times as much land…

If you ate a diet including all animal products (meat, dairy, and eggs), then that would equate to using 18 times as much land!

This is because 37, 000 pounds of vegetables can be grown on 1 ½ acres of land, but only 375 pounds of meat on the same plot of land.

Another alternative to going Vegan or Vegetarian is reducing your red meat intake as beef and other grass-fed animals have the highest resource usage (water, land, and energy).

If you want to know more about the environmental benefits a Vegan Diet can contribute, I recommend watching Cowspiracy for more amazing facts about the astounding resources used to produce animal products.

5. Be a Smart Shopper

There are many appliances that have ratings showing us how energy or water efficient they are.

They not only use less water and electricity but it will also save you money due to the low energy costs to run the appliance.

It is a Win, win!

6.  Dryers are Dangerous…

Dryers use a lot of energy, in fact, they use so much energy that even a newly advanced and energy efficient dryer can consume as much energy as an efficient washer, refrigerator and dishwasher combined!

So using your Dryer only when it is necessary is ideal 🙂

7. Clothes, Clothes, Clothes

Unfortunately, clothes are quite environmentally destructive in a few ways.

One of the ways is there use of toxic chemicals which they used to achieve colors and prints. Textile dying is one of the second largest polluters of clean water globally, after agriculture.

Another way clothing harms the environment is due to the popular polyester fabric. When we wash them in domestic washing machines, tiny microfibers are shed from the polyester and ends up in our already plastic contaminated ocean.Bamboo clothing

Additionally, increasing levels of textile waste are becoming higher than ever. This is because brands are making clothes cheaper and more convenient to buy new clothes by constantly inventing new styles to make your old clothes look outdated and make you feel the need to buy more.

We are also more time poor, so instead of trying to repair clothes, we find it more convenient to just buy more.

To tackle this issue, try to limit buying clothes you don’t need and if you are getting rid of your clothes, donate or recycle them.

You can also buy clothes that are made of bamboo, which is a more sustainable resource to grow rather than cotton. For more information on Bamboo clothing click here.

Boody Eco Wear

8. Say No, no to Palm Oil

Palm oil is an edible vegetable oil derived from the palm fruit grown on the African palm tree.

It is grown throughout Africa, Asia, North America and South America and is done so in an unsustainable way.

This process is a major contributor to intense deforestation. According to World Wildlife Fund, an area the equivalent size of 300 football fields of rainforest is cleared each hour to make way for palm oil production. This is contributing to many species becoming extinct especially our beloved orangutans.

DeforestationSo buying soaps, cleaning products, shampoos and other products that are palm oil free is significantly effective.

Best Shampoo Bar

9. Be a Paper Restrictor!

This is becoming easier as the years go on, as we head even deeper into a technological era where technology has been replacing our need for paper.

In saying this, Paper is still widely used and still has a significant impact on deforestation around the world.

Reducing paper is an easy and great way to help reduce this issue.

10. Shower Time!

Yes, I know you love your showers, but the length of time we spend in there is unnecessary and uses a lot of water!Shower

Water is a very precious resource and we need to cherish it.

In fact, showering is the third largest water use after toilets and washing machines. The average American uses approx. 17.2 gallons of water per shower and lasts 8 minutes at an average flow rate.

11. Recycle Like a Boss

Recycling as I am sure you are all aware is very important in reducing landfill, but it is always important to check your rubbish and see if there is a recycling sign on it. Sometimes the sign is small or faded into the plastic, so be sure to check otherwise you could be throwing away valuable recyclable material.

Recycle Sign

12. Be A Saint

I have made it a habit of mine to pick up rubbish whenRubbish I walk past it. I know we aren’t the ones that tossed it, but if no one picks it up then that rubbish will just end up in the ocean.

I also noticed that when people see you pick up rubbish, they say thank you even though it wasn’t theirs! It inspires people to do the same.

13. Composting!

Food waste is a real issue worldwide, for example, a typical household in the US throws out 474 pounds of food waste each year. Food scraps are the third largest segment of Compost Soilthe waste stream with nearly 26 million tonnes generated per year.

Composting your scraps is a great way to reduce landfill and also improve your garden! By having a little box or bin in your kitchen to put your scraps in is efficient and convenient and then once filled, transfer it to a compost bin outside along with topping it off with additional soil, tree clippings or mowed grass to help with the composting process.

It is really that simple and before long, you would have turned ordinary food scraps into great soil for gardening!

14. Swap Your Straws!

Straws are so common and the amount we use a day is just terrifying. In fact, in the US, 500 million straws are used each day, that is enough to wrap the circumference of the earth 2.5 times and that isn’t even on a global scale!

stainless steel strawsStainless Steel Straws are a reusable way to end this dilemma, they can be used over and over again and can be cleaned after use, it even comes with their own straw cleaner to clean the insides!

15. Be Brave

And last but definitely not least!

If you do have any environmental concerns that are occurring in your area, do not be afraid to contact your local PM. That is what they are there for, to listen and to take note in what you have to say, the more people talking about an issue, the more chance, a difference will be made.

P.S. You Are A Legend

HeroThank you for reading and wanting to bring about positive change to the world and I hope I gave you some ideas in how you can help bring about a more sustainable and cleaner world for us and generations to come!

Go get em’!

Yours Truly,

Danielle Packer

The Earth Co.