A plant-based diet journey begins with a single step — and conquering breakfast is that first step for many. Weaning yourself off bacon, sausage and fast food wraps can be a huge step to better health.
Here are a few of my favorite morning meals that are simple to make, delicious, nutritious and plant-based.
Apple Cinnamon Oatmeal Bowl
A powerful bowl of cholesterol-lowering oats, blood-sugar stabilizing cinnamon, and natural sources of omega-3 fatty acids from walnuts supports reduced inflammation and optimal heart health.
Ingredients
- 1 small apple, chopped
- 2 tablespoon chopped walnuts
- ¼ teaspoon pumpkin pie spice
- ¼ teaspoon cinnamon
- 1½ cups water
- ¾ cup rolled oats
- pinch of salt
- 1 tablespoon ground flaxseeds
- 2 tablespoon raisins
- 1 tablespoon brown sugar
- A splash of plant milk
Method
- In a small saucepan, add a little water over medium heat.
- Add the apple and sauté for 2 minutes.
- Add the walnuts, pumpkin pie spice, and cinnamon. Stir and cook for 1 minute.
- Add the water and bring to a boil.
- Add the oats and a pinch of salt. Turn heat down to medium-low and simmer until oats begin to thicken up.
- Add the ground flaxseed (this will help thicken the oatmeal); add the raisins, brown sugar, and a splash of plant milk. Cook until thick.
- Serve in a bowl, top with a splash of vanilla plant milk, and add a sprinkle each of brown sugar, walnuts, raisins and fresh apple slices, if you like.
Avocado Toast
Enjoy the health boost from 100-percent whole grains (studies show they reduce mortality from all causes, including heart disease) while experiencing the proven cholesterol-lowering action of whole avocado. Sprinkle with seeds for extra fiber and omega-3s.
Ingredients
- 1 avocado, cut in ½-inch dice. Discard the seed.
- A pinch of salt and pepper to taste, if desired
- Hemp seeds, flaxseeds ground, or chili flakes (optional)
Method
- Toast your favorite 100-percent whole grain bread.
- Mash the avocado. Season to taste
- Spread on the warm toast.
- Sprinkle with hemp, ground flaxseed or chili flakes.
Dr. Joel Kahn: “Wean yourself off bacon, sausage and fast food wraps.”
Blueberry Buckwheat Breakfast
Buckwheat groats are gluten-free seeds from a plant related to rhubarb. The robust flavor of this quick-cooking gluten-free grain is perfect for salads, soups, and cereal. Buckwheat provides a ton of fiber, vitamins, nutrients and minerals that may lower inflammation and cholesterol.
Ingredients
- 1 cup buckwheat groats, soaked overnight
- 2 cups blueberries (fresh or frozen, organic preferred)
- 2 tablespoons maple syrup
- ½ cup nondairy milk or water
- 1 banana
- Juice of half a lemon
- 1 teaspoon vanilla
Method
- Cover buckwheat with water in a bowl.
- Let sit overnight.
- The next morning, drain and rinse very well.
- Using a blender blend the blueberries with maple syrup until very smooth. Remove about ¼ cup of the blueberry puree and set aside.
- Add the buckwheat groats, milk or water, banana, lemon juice, and vanilla to the remaining blueberry puree in the blender, and blend until smooth.
- Pour into bowls and swirl the remaining puree into the bowls.
- Top with berries or seeds or nuts.
