5 Plant Based Breakfasts and Why They are Good For You
You may have heard people talking about a ‘plant based diets’, but why should we be eating more plant-based meals? Well for one, it is a very simple way to help the environment, which you can read more about here and secondly, it is a brilliant way to try fruit and vegetables you might not have ever tried before. And a chance to get creative in the kitchen!
Below are five individually delicious recipes, which I hope will get you really excited about eating plant-based meals.
BANANA, PEANUT BUTTER AND CINNAMON PORRIDGE
Why you should make this recipe: This is super quick, so perfect for weekdays.
Recipe
Ingredients
- 2 cups of porridge oats
- 1 cup of coconut milk
- 1 tsp maple syrup (or honey)
- 1 tsp of cinnamon and to sprinkle on top
- 1 whole banana
- 1 tbsp of peanut butter
Method
- Add your milk, porridge oats, cinnamon and maple syrup to a pan on a medium heat. Stir at regular intervals, until thick and creamy (this should take around 5-6 minutes)
- Whilst the porridge is cooking, slice up your banana into slices.
- Serve your hot porridge in a bowl, top with your sliced banana and add the peanut butter on top. If you’re a cinnamon fan, give the finished product a sprinkle of cinnamon over the top.
Top tip: For extra flavour, try adding blueberries on top!
HOMEMADE SMOKY BEANS ON TOAST
Why you should make this recipe: Put your standard can of beans to one side, and try cooking up your own! Try this at a weekend when you have more time and then pop in the fridge to reheat for a quick weekday breakfast!
Recipe
Ingredients
- 2 slices wholemeal brown bread
- 1 can chopped tomatoes
- ½ onion finely sliced
- 1 garlic clove crushed
- ½ tsp paprika
- ½ tsp chipotle chilli flakes
- ½ tsp brown sugar
- 1 can of butterbeans
Method
- Heat olive oil in a small pan and add onion. Fry until soft and then add the garlic. Then add the chopped tomatoes, sugar, paprika, chilli flakes and season.
- Mix together before adding the beans and then let them simmer until thickened. Toast your slices of wholemeal bread and then add the beans. Enjoy!
Top tip: If you’re not a fan of spice, omit the chipotle chilli flakes. Add parsley on top for extra flavour.
HOW IS THIS GOOD FOR ME?
If you’re moving to a plant based diet, it’s extremely important to ensure you are still getting enough protein. Beans are packed with protein – so even if you opted for pinto or chickpea beans in this recipe, you’d still be getting a good source of protein. Wholemeal bread is generally a lot better for you than white, so try to opt for brown or seeded bread for less refined carbohydrates.
AVOCADO ON BROWN TOAST, WITH ROASTED CHERRY TOMATOES AND PUMPKIN SEEDS
Why you should make this recipe: The best thing about this recipe is you can keep it simple with just the avocado on toast, or if you have more time, roast the tomatoes for extra variety and colour.
Recipe
Ingredients
- 1 avocado
- 5-6 cherry tomatoes
- 1 slice of wholemeal bread
- 1 tsp of chilli flakes or paprika
- 1 tsp olive oil
- Handful of pumpkin seeds
Method
- Pop your cherry tomatoes in the oven for 5-6 minutes at 180C
- Meanwhile, crush your avocado until it’s smooth, add the olive oil and chilli flakes or paprika
- Toast your bread and spread the avocado over the bread
- Top with the roasted cherry tomatoes and sprinkle the whole dish with pumpkin seeds. Enjoy!
Top tip: Pre-make the avocado for during the week.
SWEET POTATO FRITTERS WITH GRILLED HERB MUSHROOMS
Why you should make this recipe:
This is an absolute winner for making ahead of time and then taking to work. Make it in individual pots and off you go. The toppings can also be changed, depending what you like and what you have in the fridge. Quick, easy and very flexible!
Recipe
Ingredients
- 3 tbsp chia seeds
- 250ml coconut milk
- 1 tspn coconut yogurt
- 1 tspn of date syrup (or honey)
- 1 tspn cinnamon
- Handful of dessicated coconut
- Chopped mango pieces (half a mango)
Method
- Mix the chia seeds, coconut milk, coconut yogurt, date syrup and cinnamon together and pop in an airtight container (or several small containers)
- Leave in the fridge overnight to set (at least 8 hours).
- Add the desiccated coconut and mango as a topping.
Top tip: Mix up your toppings, depending on what you have in the fridge/cupboard.
SWEET POTATO FRITTERS WITH GRILLED HERB MUSHROOMS
Why you should make this recipe: Save this one for a weekend and you won’t regret it! Sweet potatoes are brilliantly filling and delicious in this fritter recipe, alongside grilled herb mushrooms. Perfect for hash brown lovers!
Recipe
Ingredients
- 1 large sweet potato
- 1 tbspn olive oil
- Tbspn rice flour
- Salt & pepper
- Button and chestnut mushrooms
- Olive oil
- Oregano
- 2 clove of garlic
Method
- Peel your large sweet potato and chop in half – it’s just easier to grate this way. Grab a large bowl and grate your sweet potato into a tea towel. Once you’ve grated, squeeze out as much moisture as you can. Now add to a bowl. Add a tablespoon of rice flour, a large glug of olive oil and a finely chopped clove of garlic. Season with salt and pepper before mixing together.
- Heat olive oil in a frying pan until it is extremely hot. Gather together a ball of your sweet potato mixture and form a little patty. Add to the hot oil and repeat until you’ve used all your mixture. If you find that your mixture isn’t sticking together very well, add more olive oil. Fry your rostis for three minutes on each side (keep the heat high), until they are slightly charred on the outside. May need to fry for longer if your patty’s are thick. Try not to poke around with them too much so the mixture falls apart – just flip when one side is done!
- Whilst they are cooking, add your olive oil and other crushed garlic pan to another pan. Fry for 1 minute and then add your oregano and mushrooms. Cook until soft.
- Serve your mushrooms alongside the fritters and enjoy!
Top tip: Add some crushed avocado or tomatoes for more colour.
