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Breakfast & brunch recipes

Start your day with these healthy vegan alternatives to classic breakfast foods! Fruit salad, instant oatmeal, cereal and granola are great for a quick breakfast, while smoothies and muffins are the perfect on-the-go options. If you want to spend more time in the kitchen, take a look at our recipes for pancakes or tofu scramble with vegetables.


Sweet Green Smoothie

Green smoothies don’t have to taste like grass! Get your greens without sacrificing the taste.

Green smoothie surrounded by ingredients such as banana and kale
  • 2 cups water, divided
  • 2-3 pieces of fruit (e.g. 1 banana, 1 orange, 1 apple, or if you want a more uniform flavour, use the same fruit such as 2-3 oranges)
  • 6-8 leaves of romaine or other lettuce, or two handfuls of baby spinach
  • Sprouts such as sunflower, alfalfa, pea shoots, etc. (optional)
  • ½ to 1 scoop of Vega (optional)

Put 1 cup of water in blender. Add fruit, Vega if using, and greens. Blend until smooth. Pour into a glass or stainless steel bottle, swish out blender with remaining cup of water and pour in with the smoothie. Mix well and enjoy. Makes 1 litre.

Nutrition Tip: Smoothies are an easy way to get the recommended 7-10 servings of fruits and vegetables a day!

(Image) Green smoothie by Lelonogo, Flickr
Photo courtesy of LeAnn Locher

Savory Green Smoothie 

This smoothie is delicious, packed with nutrition and tastes better than salty store-bought vegetable juice.

  • 2 cups water, divided
  • ¼ avocado
  • 6-8 leaves of romaine or other lettuce, or two handfuls of baby spinach
  • Sprouts such as alfalfa, clover, pea shoots, etc. (optional)
  • Any combination of tender vegetables such as cucumber, tomatoes, celery, small piece of red onion, or a garlic clove
  • Fresh lemon or lime juice to taste
  • Dash Cayenne pepper or a small piece of jalapeño pepper (optional)

Put 1 cup of water in blender. Add everything else. Blend until smooth. Pour into a glass or stainless steel bottle, swish out blender with remaining cup of water and pour in with the smoothie. Mix well and drink.


John’s Homemade Granola

Start the day with this super fresh, low-cost cereal.

  • 4 cups peanuts
  • 2 cups sunflower seeds
  • 4 cups rolled oats
  • 1 cup flax seeds
  • 2 cups wheat germ
  • ¼ cup oil
  • ¼ cup maple syrup

Grind up the nuts and seeds in a food processor (Don’t worry if you don’t have a food processor – simply leave the nuts whole).

Combine everything, place on a oven tray and bake for one hour at 350°F, mixing it up every 20 minutes. Makes about 12 cups.

 Nutrition Tip: Nuts are packed with protein! Feel free to use other nuts such as cashews, walnuts, almonds or hazelnuts in your granola.

Colleen’s Raw Muesli

Muesli is a breakfast cereal based on rolled oats, grains, fruit, nuts and seeds. Who needs store bought cereal when you can easily make your own!

  • 3 cups rolled oats
  • ½ cup raisins or currants
  • ½ cup sunflower seeds
  • 1 cup of raw mixed nuts
  • Non-dairy milk such as soy, almond or cashew
  • Fresh fruit topping such as banana (optional)

Combine rolled oats, raisins or currants, and a mix of raw nuts and seeds. Enjoy with non-dairy milk and fresh fruit!


Cathy’s Pancakes

This simple recipe is whole-wheat and filled with your favourite fruits!

  • 1 cup whole wheat flour
  • 1 ½ tsp baking powder
  • 1 tbsp sugar (optional)
  • Pinch of salt
  • Pinch of cinnamon (optional)
  • 1 cup soy milk or water
  • 1 tbsp oil
  • ½ – ¾ cup chopped fresh fruit (peaches, blueberries, apples, strawberries, cranberries, etc.)

Mix the dry ingredients together in a bowl. In a second bowl, add soy milk (or water) and oil.

Pre-heat a lightly-oiled frying pan.

Combine wet and dry ingredients. The batter should be a thick but pourable consistency. Test to see if it slowly flows off a spoon. Add more flour or water if necessary. Fold in fruit.

Drop by spoonful on to the frying pan. Flip over once bubbles appear. Makes 4-6 large pancakes.


Basic Muffin Recipe

Never made vegan muffins before? No problem this basic recipe is designed for beginners! It substitutes flax seeds for eggs and soy milk for dairy milk, and uses maple syrup for sweetness.

  • 2 cups whole wheat pastry flour
  • 2-3 tbsp raw sugar or maple syrup
  • 2 tsp baking powder
  • 2 tbsp ground flax, corn starch, or arrowroot powder
  • Pinch of salt
  • 1 ¼ cup soy milk or water (reduce liquid if you are using juicy fruits or maple syrup)
  • ¼ cup oil
  • Chopped fruit or nuts (cranberries, raisins, apples, peaches, pecans, etc.)

Prepare muffin pans by lightly oiling them or inserting paper muffin liners.

Combine dry ingredients in a large bowl.

Combine soy milk (or water) and oil in a separate bowl.

Prepare chopped fruit.

Heat up oven to 375°F.

Combine dry and wet ingredients. Don’t over mix. The batter should be a thick but pourable consistency. Test to see if it slowly drops off a spoon. Add more flour or water if necessary. Fold in any fruit or nuts you are using.

Fill muffin pans with batter. Bake for 25-30 minutes. Makes 1 dozen

 Tip: Add cinnamon or other spices for extra flavour! 

Scrambled Tofu And Vegetables

Tofu scramble is made by crumbling tofu in a pan with vegetables. It is a perfect alternative to scrambled eggs! The secret to getting the yellow egg colour is to add turmeric.

  • 2-3 tbsp light oil such as sesame or canola
  • 1 celery stalk, sliced
  • 2 carrots, sliced
  • 3 green onions, chopped fine
  • ½ tsp turmeric
  • 2 blocks firm tofu (500 g/16 oz)
  • A dash of salt
  • 2 green onions, sliced for garnish

Heat the sesame oil in a frying pan. Add the celery and carrots. Add green onions and turmeric and sauté for 1-2 minutes.

Crumble tofu with a fork and mix it into the sautéed vegetables. Season with salt to taste.

Cover and cook for 3-5 minutes. Garnish with sliced green onions and serve.

Serves 2-3.

 Tip: Mix up the recipe by adding sliced mushrooms, green or red peppers, or fresh basil! 

 

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