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Try these 3 easy breakfast recipes for plant-based diets

By November 13, 2021Deadline Detroit

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.

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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.