7 Protein-Packed Vegan Breakfasts
Quinoa Superfood Breakfast Skillet
2 cups cooked quinoa
1 lemon (juice)
Pinch of salt
1 cup light coconut milk
1 cup berries (1/2 cup of two kinds)
1/3 cup walnuts
1-2 tablespoons chia seeds
1 teaspoon vanilla
1-2 tablespoons maple syrup
Maca powder (optional)
Chopped mint (for garnish)
1. Having leftover quinoa to use in this recipe makes it even easier, but if you’re making it fresh, do that first. The recipe calls for about two cups of fluffy quinoa, which means you’ll need to start out with 1 cup of dry quinoa and 2 cups of water.
2. With the quinoa ready, add it to a large skillet along with a pinch of salt and some lemon juice. Then add the coconut milk and banana (cut into rounds). Turn the heat to medium-low and give these ingredients about 5 minutes to simmer, stirring occasionally.
3. Next add all the remaining ingredients (minus the mint) and give it another 5 minutes until most of the coconut milk is absorbed and everything is blending together beautifully. Garnish with some fresh chopped mint leaves and enjoy.
Recipe from: http://www.oneingredientchef.com/quinoa-breakfast-skillet/
Large flour tortillas
2 cups of chopped gold potatoes (about ¼ inch size)
2 cups of chopped red bell pepper strips
¼ cup water
½ teaspoon fine sea salt
1 cup cooked black beans, drained and rinsed
1 cup corn
1 cup smooth salsa, not chunky
1 teaspoon ground cumin
1/4 teaspoon ground chipotle spice (optional)
1 avocado, sliced
1. Preheat the oven to 400 degrees and line a sheet pan with parchment paper, chop potatoes and spread them out evenly and season lightly with salt and pepper. Bake for 20 minutes until tender and starting to brown.
2. With about 10 minutes left for the potatoes, chop your bell peppers into small strips. Add your bell peppers to a large pan with the 1/4 cup water. Turn to medium heat and cook for 5-8 minutes until tender.
3. Add the black beans, corn, salsa, cumin and chipotle spice. Stir well to coat everything. Cook 5-10 minutes until everything is heated through and the sauce has thickened up.
4. Add the cooked vegetables and potatoes to the flour tortillas, slice avocado and place on top. (Optional, add cilantro)
5. Roll into a burrito and enjoy!
1 16-oz. container firm, water-packed tofu, rinsed & pressed to rid extra moisture
2 tsp. olive oil, plus more to lightly coat the skillet
3 Tbsp. nutritional yeast flakes
1/2 tsp. granulated onion
1 small onion, sliced
1/2 red bell pepper, chopped
Sliced mushrooms, to taste
1 garlic clove
Ground white pepper, to taste
1 1/2 Tbsp. Bragg Liquid Aminos or soy sauce
1. Gently squeeze the tofu to extract excess water. Blot dry with paper towels. 2. Heat a nonstick skillet over medium-high heat, adding a little olive oil to lightly coat the bottom. 3. Break the tofu into pieces and place in the skillet. Cook, stirring occasionally, until lightly golden. 4. Stir in the nutritional yeast flakes and the granulated onion, coating the tofu well. 5. Add the 2 tsp. of olive oil, along with the onions, mushrooms, red pepper, and garlic. Cook, stirring occasionally, until the mushrooms are tender. 6. Sprinkle with the white pepper and drizzle with the Braggs or soy sauce, stirring until the liquid is absorbed. 7. Remove from the heat. Serve warm with toasted bread & avocado, if desired.
Recipe from: http://www.peta.org/recipes/tofu-scramble-4/
Hidden Greens Chocolate Protein Smoothie
1 1/2 cups unsweetened almond milk
1 cup frozen organic kale
2 to 3 pitted large Medjool dates
2 tablespoons hulled hemp seed
2 tablespoons unsweetened cocoa powder
1 large frozen banana
Dash of cinnamon
1 tablespoon avocado (for thickening)
Ice, if desired
1. Add all ingredients into a high-speed blender and blend until smooth. Adjust sweetness to taste, if desired.
Recipe from: http://ohsheglows.com/2015/07/21/hidden-greens-chocolate-protein-smoothie/#ixzz47zlhNBHn
Peanut Butter Breakfast Wraps
8 Tbsp. crunchy peanut butter
4 whole grain flour tortillas
2 bananas, sliced
1 apple, thinly sliced
4 tbsp. whole flax seeds
2 tbsp. cinnamon.
4 tbsp. dried cranberries
1. Spread 2 tbsp of peanut butter on each of the flour tortillas
2. Layer 1/2 a banana, a few apple slices, 1 tbsp. of whole flax seeds, dried cranberries and a sprinkle of cinnamon. 3. Roll tightly.
4. Repeat until all the ingredients are used.
1 ripe banana, mashed (the riper/spottier the better)
2 heaping tablespoons chia seeds
1/3 cup rolled oats (use certified gluten-free if necessary)
1/4 teaspoon cinnamon
2/3 cup almond milk
1/3 cup water
1 tablespoon ground flax
Top with almonds, pepita seeds, hemp hearts, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger, allspice)
1. The night before: Grab a medium bowl and mash the banana until smooth. Now stir in the chia, oats, cinnamon, milk, and water until combined. Cover and refrigerate overnight.
2. In the morning: Scoop the oat mixture into a medium pot. Increase heat to medium-high and bring to a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened. At the end of cooking, stir in flax.
3. Pour oats into bowl. Garnish with your desired toppings. Get cozy!
Recipe from: http://ohsheglows.com/2014/11/17/5-minute-oatmeal-power-bowl/#ixzz47zqsgXiq
Chocolate Chia Seed Pudding
1/2 cup chia seeds
2 cups of coconut milk
2 tbsp. of agave nectar
1/4 cup cacao powder
1 tbsp. of cinnamon
1/4 cup of dried raisins
1/4 cup of pumpkin seeds
1. The night before, combine the chia seeds, coconut milk, cinnamon, and agave nectar, and cacao powder in a bowl.
2. Let set overnight in the refrigerator
3. Remove from fridge in the morning and top with raisins and pumpkin seeds