23 Breakfast Ideas

People often ask me what I eat for breakfast. I have a standard 14 things that I rotate on a regular basis, but I’ve also included some extra not as healthy, possibly treat meals as well. Vegan breakfasts are some of my favourite recipes because they are so healthy and you can have lots of good carbohydrates because you will burn them off throughout the day. All of my healthy breakfast ideas are under 400 calories. The unhealthy ideas…..well I don’t even want to think about it. That’s why they are occasional treats and not everyday meals.

Healthy, low calorie, low fat, high nutrition.

  • Mixed fruit with plain yoghurt and milled flaxseed. (Mix it up. I like oranges, apples and bananas, but occasionally I’ll use mangos, kiwis and dried apricots.
  • Fruit smoothie. (Bananas and raspberries are good here mixed with water or oat milk.)

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  • Green smoothie. (Lots of spinach, banana, blueberries, barley grass powder, Spirulina with water or almond milk.)

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  • Peanut butter on wholegrain toast. (100% peanut, peanut butter. Be careful because lots of brands contain extra oil, sugar, salt and fat.)

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  • Scrambled tofu. (My recipes goes as follows: a whole block of tofu, mushrooms, onions, garlic, spinach, nutritional yeast, soy sauce, black pepper, black salt (if you can get it.) and turmeric. Peas, sweetcorn and grated carrot are also good additions.)

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  • Porridge with mixed nuts and flax, covered in rice milk.
  • Avocado and tomato on wholegrain toast.
  • Protein pancakes (Wholemeal flour, soya milk, scoop of vegan protein powder. Whisk and place in a pan at a high heat. Serve with almond butter, apple chunks and raisins)

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  • Apple and oat bake. (oats, chopped apple, molasses, nuts, seeds, not from concentrate apple juice, mix together and bake.)
  • Mushrooms sauted with spinach with a grilled tomato and half a can of no added sugar and salt baked beans. (Or you could make your own.)
  • Breakfast burrito! (scrambled tofu with added beans, herbs and spices in a wholemeal tortilla.)

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  • Wholemeal bagel with homemade butterbean pate. (Cooked butterbeans, garlic, parsley and a dash of hemp oil blended into a paste.)
  • Two bananas smooshed up with two teaspoons of cashew nut butter.

Now the not so healthy, but utterly delicious breakfast ideas.

  • Crumpets with strawberry jam. (To try and be good, you could go for the made with 100% fruit jam and not use vegan butter….but then is it still a treat?)

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  • Full vegan breakfast: wholemeal toast with vegan butter, potato cakes, grilled tomatoes, mushrooms, scrambled tofu, vegan sausages, vegan bacon, hasbrowns and bubble and squeak. (No I couldn’t find the exact picture anywhere so the below image is just generic!)

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  • Vegan sausage sandwich with mustard and ketchup.
  • Large vegetable samosa.

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  • A big tub of vegan fruit yoghurt.
  • Vegan cheese on toast

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  • Breakfast muffin (Think fast food breakfast. Vegan cheese, vegan burger patty, possibly vegan bacon.)

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  • Reuben. (vegan meat slices, saukraut, mayo etc. It’s an American dish and I love it!)

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Raw Coconut & Date Cookies

These cookies were a hit with everyone who ate them and we will definitely be making them again. They are stocked full of good carbs such as dates and bananas, so they are great to eat about an hour before exercise. They are also jam packed with protein from the flax and pumpkin seeds. Combine that with the good carbs and you also have a great post workout snack too, or you can just have them as a cheeky dessert.

We decided to make these cookies raw because we love raw food. It’s always so full of flavour and the health benefits are enormous. For example when you cook food, you denature (destroy) the enzymes contained within that food, some of which are very beneficial to your health. Also with green vegetables, the vitamins and minerals contained within them tend to be water soluble, so if you cook them in water you will lose a lot of nutrition. (Personally I prefer to roast, dehydrate or eat all of my veg raw.)

Ingredients:

2 ripe bananas.

A large handful of pumpkin seeds, chopped coarsely.

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200 grams of milled flax seed.

200 grams of shredded, unsweetened coconut.

8 dates, chopped and depitted. (We buy ours with the pits already removed.)

3/4 bottle of agave nectar

2 tsp. cinnamon

Method:

In a large bowl combine all the ingredients. We used a potato masher. Be patient with this because it can take a while to get to the right consistency. It was a workout making these cookies in the first place.

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Make into cookie shapes and place on grease proof paper on a dehydrator tray. (If you don’t have a dehydrator you can now choose to bake for 15 minutes or you can eat them just as the dough.)

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Dehydrate for approximately 15 hours if you want them to still be slightly soft and gooey inside.

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Thrive Banana & Coconut Pie (Raw)

This is something that Mykey made me whilst I tidied the house. It made enough for me and him to have it as a post workout protein cake for a week. I apologise for American measurements. He kind of made it up as he went along and it came out great.

Crust:

  • 1 cup hemp protein powder
  • 1 cup dates
  • 1/2 cup coconut, shredded
  • 1/2 cup sunflower seeds
  • 1tsp lemon juice
  • 1 tbsp fresh ginger

Filling:

  • 2 bananas
  • 1 pear
  • 1tbsp fresh ginger
  • 1/2 cup coconut
  • 1/4 cup sunflower seeds
  • 1/2 cup macadamias, soaked
  • 1/4 cup ground flax seeds
  • 1/2 tsp salt

Procedure

Make crust by putting all ingredients into food processor and processing until dough like. Remove and spread out onto a pie plate, pack down. Put all filling ingredients into food processor and process until creamy. Fill pie crust by evenly spreading out filling. Put in the freezer for about 60 minutes.

Don’t forget that because this is basically a raw dish, it’s very nutrient dense whilst lower in calories. Eat raw food and clean whole foods often to obtain maximum level of health.

 

 

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Let’s talk about fats baby! Let’s talk about you & me!

Fat gets a really bad rep in the media. Low fat this and low fat that. A  healthy vegan diet is naturally low in fat. We must strive to remember however that fats help in the transportation of certain vitamins around the body, improve skin and hair, insulate and protect your internal organs and especially the fatty acids, help with nervous function and therefore brain power.

If you eat junk food that is laden with fat and do very little exercise, of course you’re going to put on weight. You can also be at risk of heart disease and cancer. However if you eat a small amount of healthy fat each day, you can improve your health, lose/maintain weight and look great.

So what are the fats to avoid?

Chinese takeways or any takeaways for that matter are often deep fried in vegetable oils or lard. An average takeaway can have up to 20 grams of fat. That’s a woman’s entirely RDA. Having a takeaway isn’t forbidden, but it’s probably better to make it more of a rare thing than a regular thing.

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100 grams of crisps (a couple of bags)  contains over 30 grams of fat. Don’t even think about going for the low fat versions either. Cut them out altogether. They are nutritionally void, especially if you’re trying to lose weight or stay fit.

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Fast food burgers and chips are again absolutely full of fat and especially trans and saturated fat which are really bad for your heart and circulatory system.

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Cakes and sweets are also loaded with unnecessary fat that you don’t need.

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What are good sources of fat then?

Linseed and flaxseed. I put half a teaspoon in a smoothie or on porridge everyday and it doesn’t taste of anything.

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Now this might surprise you, but leafy green vegetables. They don’t provide huge amounts, but they do have enough Omega 3’s to keep you going. I love kale and spinach and I’ll eat it for both lunch and dinner if I can.

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Avocados are quite calorific and that’s because they are full of good fats. As long as you don’t eat like 5 a day, you’ll be fine. I generally have about 3 a week and normally in salad, although I do like making guacamole out of them.

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Nuts and especially almonds and hazelnuts. They are at their best when they are unsalted and eaten as a snack instead of a bag of crisps.   hazelnutsimages

Good luck guys and make healthy choices.

 

 

 

Abokado

I was having a rough time one evening so I decided to go and stay with Mykey in Catford and drop him off to work the next day in Farringdon. Of course as always he was a great help in lifting my mood and keeping me company.

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When I went to drop him off at work the next day, I was left with an hour to burn before I could catch the train home and decided to have a look around for somewhere to eat. I stumbled across a small Japanese café that appeared to have a few things I could eat. I was amazed when I walked through the door to find a treasure trove of not only vegan but seriously healthy options for me to have for breakfast. I stood there for a good ten minutes before I finally decided on a falafel wrap (not very Japanese I know), sea weed salad and a soya latte. All of this cost me under a fiver! What a result!?

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I told Mykey about Abokado and every day that week he sent me pictures of all the yummy food he was having whilst I was at work. Nice of him wasn’t it?

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I have since discovered that Abokado have 13 establishments throughout London and have a dedication to providing healthy food for all. Most vegan meals tend to be less than 400 calories and are certainly filling. The website also has extensive nutritional information and everything which is vegan is marked with a VE.

Pros

  • Healthy
  • Cheap
  • Friendly and knowledgeable staff

Cons

  • Only available in London currently
  • Not an entirely vegan chain
  • Not really any bagel or cake options for vegans

Check them out! 8/10

http://abokado.com/

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What the hell do you do with tofu?

First of all, let’s get something straight: you say it toefu not toffu. Get it? Got it? GOOD! Now we can move on.

I’ve been vegan for 8 years in September and when I first made that step I had no idea what to do with tofu. It was just a big white sloppy mess that I couldn’t get to taste of anything. I had an email from a friend at the weekend saying that it was too soft for him and it was the first time he had cooked with it and that has inspired me to write this post.

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First of all, let us talk about the health benefits of tofu.

  • In 100g there is 17.9g of protein. This makes it a high protein food.
  • It contains isoflavones which can neutralise free radicals i.e. cancer causing particles.
  • Yes tofu does contain phytoestrogen, not oestrogen as the beef industry would have you believe. These phytoestrogens help neutralise the effects of human oestrogen which can cause bone density loss in later life.
  • It’s also full of calcium, manganese, iron, omega3 fats and it’s relatively low in calories and fat or what we would call a lean protein.

Now what can you do to make it super tasty? Here are some ideas:

When my recipe section gets a little larger there will be plenty of tofu recipes. I eat it quite a lot because of the protein vs. fat content. It really helps my training. In the meantime, enjoy and get some tofu down your necks!

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Vanilla Cupcakes – Literally!

I’ve said it before and I’ll say it again: I’m rubbish at making cakes. I don’t know why I bother most of the time because with amount of sugar and other crap in them, I can only have one and then I have to give the rest away. (Living clean and training dirty!) I can’t decorate them to save my life either which is why they look like a five year old has made them. Meh! They tasted good and that’s all that really matters. The below recipe is from Vegan Cupcakes Take Over The World.

Frosting Ingredients:

½             cup nonhydrogenated shortening (Trex)

½             cup nonhydrogenated margarine

3½          cups confectioners’ sugar, sifted (Caster sugar)

1½          tsp. vanilla extract

¼             cup plain soy milk or soy creamer

1              tsp. red food colouring

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Cupcake Ingredients:

1              cup soy milk

1              tsp. apple cider vinegar

1¼          cups all-purpose flour

2              Tbsp. cornstarch

¾             tsp. baking powder

½             tsp. baking soda

¼             tsp. salt (increase salt to ½ teaspoon if you’re using oil instead of margarine)

½             cup non-hydrogenated margarine, softened, or ⅓ cup canola oil

¾             cup sugar

2              tsp. vanilla extract

¼             tsp. almond extract, caramel extract, or more vanilla extract

 

Method

Preheat oven to 350 degrees. Line muffin pan with cupcake liners.

Whisk the soy milk and vinegar in a measuring cup and set aside for a few minutes to get good and curdled.

If using margarine: Sift the flour, cornstarch, baking powder, baking soda, and salt into a large bowl and mix.

In a separate large bowl, use a handheld mixer at medium speed to cream the margarine and sugar for about 2 minutes until light and fluffy. (Don’t beat past 2 minutes.) Beat in the vanilla and other extract, if using, then alternate beating in the soy milk mixture and dry ingredients, stopping to scrape the sides of the bowl a few times.

If using oil: Beat together the soy milk mixture, oil, sugar, vanilla, and other extracts, if using, in a large bowl. Sift in the flour, cornstarch, baking powder, baking soda, and salt, and mix until no large lumps remain.

Fill cupcake liners two-thirds of the way and bake for 20 to 22 minutes. Transfer to a cooling rack, and let cool completely before frosting.


Giant ginger bread cookie

Sometimes you just need to indulge, so I made a giant ginger bread cookie. This is the crunchy, dry kind that snaps like a biscuit rather than a cookie. It’s full of flavour and full of calories. Keep it for a treat or a party. (Just a heads up, I’m rubbish at making cakes and biscuits etc so the presentation isn’t marvellous, but it tastes good none the less.)

Ingredients:

256g of all-purpose flour (plus extra for rolling)

1 ½ teaspoon baking soda

½ teaspoon baking powder

1 teaspoon cinnamon

1 teaspoon ground ginger

½ teaspoon ground cloves

½ teaspoon salt

60g of molasses

 A few teaspoons of melted coconut oil

60g of brown sugar

32ml of almond milk, soy milk, or rice milk

1 teaspoon vanilla extract

Method:

Preheat oven to 200 degrees.

Sift dry ingredients together into a large mixing bowl.

Whisk together the oil, molasses, sugar, milk, and vanilla extract.

Mix wet ingredients into dry, using a whisk, an electric hand mixer, or your hands, untill uniform.

Flatten the dough into a disk and refrigerate, for 30 minutes (or overnight).

Dust a clean surface with flour. Roll the dough out untill it’s about a 1/4 inch thick.

Cut into desired shapes if you wish or keep as a large biscuit as I did.

Bake for 8 minutes, or until the edges are just browning.

Let cool before serving.

 

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Where do you get your protein and calcium? *Sigh*

The animal agribusiness giants have certainly been successful in their plans to indoctrinate the general public from the mid-20th century onwards. Nearly everyone I speak to including some vegans, believe that it is hard to get protein and calcium from non-animal sources. This is due to a massive advertising campaign by the meat and dairy industries in newspapers, on television and now on the internet.

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The funny thing about the image above is that Hugh Jackman employed Brendan Brazier, a well known vegan ultra-marathon champion and nutrition expert to help him slim down the fat and bulk up the muscle for roles such as Wolverine in X-Men and Charlie Kenton in Real Steel. Brendan only promotes a high raw, vegan wholefood diet. Interesting?

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Then you have all the vegan bodybuilders and sports people who have more muscle than the average non-vegan Joe could ever dream of. How do you explain that?

It’s easy really. Protein and calcium can be found in a variety of foods. If you have a varied and healthy diet, there is no reason you won’t be meeting your daily recommended intake whatsoever. Calcium deficiency is quite rare in the wealthy nations of Europe and America and protein deficiency does not even have a medical term anywhere in the world because it’s practically impossible. Everything has some protein in, even potatoes.

There is evidence to suggest that over consumption of meat and dairy can lead to bowel cancer, breast cancer, heart disease and even early onset dementia. Also there is a positive correlation between the consumption of dairy products and the incidence of osteoporosis in countries that consume it as a staple part of their diets. (Books such as The China Study and Diet For A New America go into to more detail, but I wanted to keep the health implications of animal product consumption brief.) Sadly this isn’t common knowledge because of the influence animal agribusiness has on all forms of media and the government. (Remember learning about protein at school?)

Let’s look at some protein rich foods to start with:

Beans & Legumes

Beans

Beansprouts

Sprouts

Tofu

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Wholegrains

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Nuts & Seeds

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Hummus

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Now let’s look at some calcium rich foods:

Kale

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Oranges

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Soya Milk

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Oats

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Spinach

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Dried figs

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The above protein and calcium rich foods are just some examples of vegan food that contains both of these important building blocks. There is a huge variety across the board to suit all tastes.

Here is a tasty brunch that is rich in protein and calcium. Spinach, carrot and onion salad, raw orange peppers, soy yoghurt and mint dressing, baked beans and scrambled tofu.

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So there you have it!

Green Goddess Smoothie

This is a very simple smoothie recipe that I eat on an almost daily basis. It is full of protein, b12, iron, vitamin c and potassium. I use it as a pre and post workout food. You can also add and subtract ingredients as you see fit without altering the flavour too much. (Be careful about nutrition though.)

Ingredients:

2 bananas

A handful of fresh baby leaf spinach

A sprinkle of spirulina

A sprinkle of barley grass powder

A scoop of raw hemp protein powder

A large glass of non-dairy milk such as hazelnut milk or you can use water.

(When I’m skint, I make it with just bananas, hemp protein and water.)

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Method:

Blend until smooth.

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The great thing about this recipe is that you don’t need a high powered, super expensive blender. I have a five year old Kenwood and it does just fine. It’s approximately 300 calories a serving so you can also have it as a full meal and I often do that too.

 

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