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Breakfast & brunch: tips and recipes

[image: granola]

For healthy vegan alternatives to classic breakfast foods that rely on dairy and eggs, check out these great ideas for starting your day. We have delicious recipes and tips for toast, cereal, granola, muesli, hot oatmeal, apple pancakes, miso soup, tofu scramble and more.

Or treat yourself to brunch at a local vegetarian restaurant.


Smoothie: Blend 1 cup water, juice or milk (soy, rice almond, etc) with fresh fruit and/or tender veggies. As an option add fresh greens, protein powder, ground flax, hemp or nuts. See recipe below.

Cereal, muesli, or granola with with your favourite milk (soy, rice, almond, etc). Or top with yogurt (vegan brands are available). See recipes below.

[Spelt toast with apple and berries on top, soup in the background]
Local strawberries, hand-picked Saskatoon berries, lime basil, apple, tahini on organic Little Stream spelt toast. Behind is stinging nettle miso soup with nori seaweed.
Toast with tahini and apple slices.Try other nut butters such as almond, peanut, or hazelnut. Try other seasonal fruit slices or top with or applesauce. For sweet toast try jam, coconut butter, cinnamon and sugar, or tahini and molasses.

Fresh fruit such as apples, berries, a half grapefruit, banana, etc.

Fruit salad with nuts or seeds. Try soaking the nuts ahead of time to improve digestibility.

Packaged vegan toaster waffles from a natural food store.

A little more involved

Hot cereal (porridge) – quick-cooking oatmeal, corn meal, red river, etc. Add raisins, cinnamon and maple syrup. Top with your favourite milk (soy, rice, almond, etc)

A simple clear soup with some greens, carrots, and any other chopped veggies is nice. Flavour the soup with miso or soy sauce.

Tofu scramble with toast or wrapped in a tortilla. See recipe below or purchase as a mix.

Pancakes topped with fruit, applesauce, or maple syrup. Try adding fresh or frozen berries to the mix. See recipe below or purchase as a mix.

Make your own granola, muesli mix or healthy muffins. See recipes below.


(Image) Green smoothie by Lelonogo, Flickr
Photo courtesy of Swell Vegan

Green Smoothie (sweet)

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.)
• Fresh greens – as many as you can cram in your blender (e.g. 6 – 8 leaves of romaine or other lettuce, or two handfuls of baby spinach, or any other mild green. Whatever you have on hand is fine.)
• Sprouts (sunflower, alfalfa, pea, 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 drink. The above amounts will yield 1 litre – drink it all at once, or throughout the day. Easy way to meet your “5 – 10 servings of fruits and vegetables a day” requirement! You’re starting your day with 5 servings – it can only get better as the rest of the day progresses.

Variations: vary the greens and fruit throughout the week to give yourself as much variety as possible. Also try adding sprouts whenever possible.

Note: Vega powder is an optional ingredient. However, using it boosts the nutrition and protein, and usually eliminates the need for a mid-morning snack. However, it is a bit pricey and some people don’t like its sweet stevia taste.

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

Green Smoothie (savory) 

Delicious, packed with nutrition and much better than a salty, over-processed store-bought vegetable juice that’s void of enzymes due to pasteurization.

2 cups water, divided
¼ avocado
• Fresh greens – as many as possible (e.g. 6 – 8 leaves of romaine or other lettuce, or two handfuls of baby spinach, or try kale. Whatever you have on hand is fine.)
• Sprouts (Alfalfa, clover, pea shoots, etc), optional
• Any combination of tender vegetables for flavouring: cucumber, tomatoes, celery, small piece of red onion, garlic clove…the possibilities are endless.
• Fresh lemon or lime juice to taste – again, very alkalizing for the body
• Dash Cayenne pepper or a small piece of jalapeño pepper if you like a kick (very cleansing for the blood, and helps boost metabolism), optional

Feel free to vary the greens, sprouts and veggies based on what you have on hand. There are no hard and fast rules.

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

Makes about 12 cups of super fresh low-cost cereal.

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

Grind up the nuts and seeds in a food processor. Combine everything onto a oven tray and bake for one hour at 350°F, mixing it up every 20 minutes.

Variations: use other kinds of nuts such as cashews, walnuts, almonds or hazel nuts (filberts). If you don’t have a food processor, leave everything whole.

Colleen’s Raw Muesli

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

Cathy’s Pancakes

Makes 4–6 large pancakes

1 cup whole wheat flour
1 1/2 tsp baking powder
1 Tbsp sugar (optional)
Pinch of salt
Pinch of cinnamon (optional)
1 cup soy milk or water
1 Tbsp oil
1/2–3/4 cup chopped fresh fruit (peaches, blueberries, apples, strawberries, cranberries, etc.)

Mix the dry ingredients together in a bowl. • On the side of the 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.

Variations: Experiment with different flours and fruit.

Basic Muffin Recipe

Makes 1 dozen

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 1/4 cup soy milk or water (reduce liquid if you are using juicy fruits or maple syrup)
1/4 cup oil
Chopped fruit or nuts (cranberries, raisins, apples, peaches, pecans, etc.)

1. Prepare muffin pans by lightly oiling them or inserting paper muffin liners.
2. Combine dry ingredients on one side of a large bowl.
3. Combine soy milk (or water) and oil on the other side of the bowl.
4. Prepare chopped fruit.
5. Heat up oven to 375°F.
6. 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.
7. Fold in any fruit or nuts you are using.
8. Fill muffin pans with batter.
Bake for 25–30 minutes.

Variations: Use combinations of different flours – spelt is especially good. Add cinnamon or other spices. If you have a juicer or soy milk machine, you can mix some pulp into the muffin recipe. Carrot apple ginger pulp is especially good. Add it at the end.

Ants on a Log

Great recipe for kids.

4 stalks celery
1/3 cup peanut butter
1/2 cup raisins

Rinse celery stalks and line inner sides with peanut butter. Dot with raisins.

Scrambled Tofu And Vegetables

Serves 2–3. Adding turmeric to this recipe turns it yellow, the colour of scrambled eggs.

2–3 Tbsp light oil (sesame, canola, etc)
1 celery stalk, sliced
2 carrots, sliced
3 green onions, chopped fine
1/2 tsp turmeric
2 blocks firm tofu (500 g/16 oz)
Umeboshi vinegar to taste (or 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 Umeboshi or salt to taste. Cover and cook for 3–5 minutes. Garnish with sliced green onions and serve.

Variations: Add sliced mushrooms, green or red peppers, fresh basil, etc.

Recipe links
They have hundreds of breakfast recipes. Visitors who register (free) can flag their favourite recipes, create shopping lists, rate recipes and add comments.
Here is a five-star vegan crepe recipe.

All Recipes
They have a top vegetarian breakfast recipes page. Each recipe includes the cooking time, rating by visitors to the site, a conversion tool to change the number of servings, nutrition information, and several printing options.


[image: granola]

They have dozens of gourmet breakfast recipes. Most are not vegan but you can substitute ingredients.

For example, here is a delicious-looking recipe called:Chunky Date, Coconut, and Almond Granola. A commenter says: “I am completely addicted to this granola recipe. My kids love it, my friends love it, you won’t buy granola again.” To make it dairy-free just substitute the butter for coconut butter or vegetable oil.

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