5 Awesome Weekday Vegan Breakfast Ideas

healthy ideas for a perfect brekkie

Don’t know what else to make for breakfast? Tired of porridge or simple toast? Look no further than these awesome vegan breakfast ideas so you can always be prepared.

Breakfast is my favourite meal of the day – partially because you burn them off regardless of what you have. But mainly because of the variety – sweet or savoury, healthy or indulgent, buffet-style sit-down or Mason jar on the go. Here are five quick and easy breakfast options I turn to most mornings before work.

Protein-packed green smoothies

This is my trusted green smoothie mix – might sound random to some, or delicious to others, but it ain’t too sweet, or too green, it’s just right.

Your choice of vegan milk, one banana, half an avocado, half an apple, 1 kiwi, handful of spinach, table spoon of peanut butter, chia seeds, few grams of Chorella powder (5g = 600% of RD of vit D!) pinch of cinnamon, pinch of salt, squeeze of honey and blend, baby, BLEND!

Apple, bananas and peanut butter

As simple as slicing one apple and a banana (or other fruits) and dropping a dollop of organic crunchy peanut butter on top of.  Or you can have a whole platter (with some porridge too)!

Quinoa porridge

Same warming effect, lots more nutrients and protein. Here’s an autumny version I made with pumpkin puree and maple syrup. Yum! So all you have to do is simply warm up some cooked quinoa in some almond milk with vanilla and sweetener,

Roasted almond butter and raspberries on toast

Do as instructed in the title – it should look a little something like this (with a bit of sweetener of your choice). Or you can go for the classic Nutella (vegan), bananas and walnuts.

Avocado on toast with pumpkin seeds and chilli flakes

This is when I crave a savoury breakfast or after a gym workout – knowing it will give me protein, lots of minerals and good energy.

Hope you enjoy these quick and easy vegan breakfasts!

xoxo

Maria

Fig and orange vegan chocolate tarts

Ok. I’m never going back to traditional chocolate desserts now that I have made the ultimate vegan treat. You probably don’t believe me, but wait till you try this!I made this recipe simple-stupid, so that you have no excuse. Plus, it takes less than 30 mins to make it. Yes, prep time included. I know, I know, I’m pretty awesome… 😛


Things you need

  • Food processor
  • Tart tins (don’t wanna buy these? use any tin you have, make it into a tin cake instead)

Ingredients (makes 4 medium sized tarts)

Base:

  • 70g rehydrated dry figs (overnight or at least 4 hours)
  • 100g pecan nuts (almonds or cashew will do too; no peanuts!)
  • 1 tbsp ground flaxseeds
  • 1 tbsp cocoa nibs

Mousse

  • 2 ripe avocados
  • 100g organic cacao powder
  • 1/2 cup (125ml) coconut milk
  • 50ml maple syrup (or sweetener of choice, quantity may vary)

Secret ingredient: Organic, pure wild orange essential oil by doTERRA. It’s pretty magical and without it the dish kinda falls flat. If you can’t get hold of this, try lots of organic orange zest.

Method

  1. Process the pecan nuts in the food processor until evenly ground.
  2. Add the figs and the rest of the base ingredients and process until well combined.
  3. Add 3 drops of orange essential oil.
  4. Press mixture in tart tins to form even bases.
  5. Place in the freezer until chocolate mousse is ready.
  6. Add all the mousse ingredients into the food processor and blend until smooth and creamy. Taste and adjust texture and sweetness to your liking (e.g. more coconut milk or more maple syrup).
  7. Add a couple of orange oil in the mousse too. (no, it’s not too much!)
  8. Pour the mousse into the tart tins you took out from the freezer
  9. Decorate and enjoy immediately or keep in the fridge for later use.

I told you it’s the easiest recipe! I can make this with my eyes closed now, using only 8 ingredients. Although, I should not close my eyes when operating a food processor!!


I hope you enjoy it, let me know in the comments.

The Nicecream Craze and How to Make Some

You may have heard about the latest delicious vegan craze in the form of nicecream. What is nicecream you ask? A frozen banana-based dessert. It’s dairy, egg and sugar free – except for, of course, the naturally occurring sugars and whatever topping you choose to adorn it with.

It’s a great option for kids desserts, vegan diets and sometimes even as a refreshing breakfast.

Wanna try it? Here’s an easy recipe I wiped up this weekend:

Ingredients
  • 150g frozen mango
  • 200g frozen bananas
  • 2 tbsp maple syrup or sweetener of your choice
  • 100ml almond milk (or other plant-based milk)
  • 3 tbsp coconut cream
  • 1 tsp vanilla paste
  • squeeze of lime

You also need a food processor.

Method
  1. Put the bananas in the food processor and almond milk and blend
  2. Add the rest of the ingredients gradually while blending and pausing (depending on your food processor, this will take between 5-10 mins to properly incorporate all ingredients)
  3. Pour the creamy, frozen mixture in a tray and sprinkle with berries and chopped nuts.
  4. Freeze for an hour or as long as it takes to further solidify the nicecream.
  5. Take out, scoop and serve with coconut chips, cocoa nibs, fresh fruit in granola bottom glasses.

This is how I chose to serve mine 🙂

And some other, less fancy options 🙂

My 3 go-to smoothies

Smoothies are a great way to hydrate, nourish and get a boost of vitamins and minerals. Add some protein powder (plant-based) and you have a perfect post-workout refuelling meal.

I personally don’t think fruit-only smoothies should replace a meal. But they can be a quick pre-breakfast infusion of goodness which will hit your bloodstream in 30 mins on an empty stomach. BOOM!

Here’s how I make mine more nourishing and filling, with three of my favourite personal recipes.

Very Berry Smoothie

  • 1 cup berries
  • 1 banana or a few slices of mango for sweetness
  • 30g protein powder
  • 1 tablespoon chia seeds
  • water

Optional: nut milk instead of water and some coconut yoghurt (or normal yogurt if you’re not vegan)

Smoothie with berries and seeds

Smoothie with berries and seeds
Green Power 

One of my absolute favourites because of its freshness and zing!

🌱1 celery stick
🌱Handful of kale or spinach or both 🙂
🌱1 apple and or pear
🌱1 inch ginger
🌱1 table spoon hemp protein powder
🌱Half a lemon/lime juice
🌱1 tea spoon #chia seeds
🌱Basil (ads a beautiful fragrance and lifts all the flavours)
🌱Honey/agave syrup/fruit syrup

Green smoothie

The Dessert Smoothie

As simple and delicious as:

  • 1 banana
  • 1 tablespoon nut butter
  • 2 tablespoons coconut chips/milk
  • pinch of cinnamon
  • pinch of nutmeg
  • Nut milk

Smoothie banana
Bonus Smoothie: Tropical treat

During summer, I love to mix tropical flavours, melon and spices for an unexpected explosion of flavour.

  • Melon
  • Mango
  • Passion fruit (optional)
  • One orange/tangerine
  • Banana
  • Cloves (yes, trust me! add 2-3)
  • Pinch of cinnamon
  • Water

Melon and mango smoothie

Make Meat a Treat, I Dare You!

WHY EAT LESS MEAT

Some of you would’ve noticed on my Instagram account (@mariasnaturalkitchen) that I have a clear preference for plantbased meals. I love fruit and vegetables, I am fascinated by spices and herbs and clean eating is a way of life for me. If you want to eat less meat, continue reading this post.

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I’m not perfect though, chocolate is my Achilles’ heel (isn’t everyone’s?). I will succumb to naughty chocolate treats every now and again. I also have this philosophy  that if the healthiest option available isn’t vegan (but meat-free), I will go for that instead.

But it’s all about balance, right?

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My decision to include an abundance of whole foods in my diet was not purely health-conscious, I genuinely love the taste of veggies. But I soon began to notice the difference in my energy levels,  skin complexion, digestion and ability to maintain a healthy weight. It was very hard to go back afterwards…

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However, I recently became more aware of the environmental impact my lifestyle has. And this has made me even more passionate about it! Let me hit you with some facts now, courtesy of my new favorite website www.wearedonation.com/DoActions

70% of agricultural land is used up by livestock, providing grazing land and feedcrop.

Roughly 51% of global greenhouse gas emissions are caused by livestock and their products,1 that’s more than is produced by transport.

1 beef steak emits more CO2 than driving for an hour and leaving all the lights on at home.

Now, I’m not saying to stop eating meat. BUT even changing from carbon-intensive lamb and beef to less carbon-intensive pork and chicken means a 18% reduction.

Not to mention the health benefits.

Health Benefits

Limit Cancer Risk: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.

Reduce Heart Disease: Recent data from a Harvard University study found that if you replace saturated fat-rich foods (meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds), you’ll reduce your risk of heart disease by 19%.

Fight Diabetes: Research suggests that higher if you eat a lot of red and processed meat increases the risk of type 2 diabetes.

Curb Obesity: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.

Live Longer: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.

Improve Your Diet: Consume beans or peas for  higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

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To celebrate earth day, I pledged to eat at least 10 plant-based meals per week from now on. 

Make your pledge too, here: www.wearedonation.com/DoActions/veg-out/

And don’t forget to be more, chase less.

Maria