Protein-Packed Smoothies
Tofu Scramble
Chia Seed Pudding
This lesson provides easy and nutritious plant-based breakfast recipes, including protein-packed smoothies, tofu scramble, and chia seed pudding. Learn how to incorporate protein into your breakfast to support overall health and well-being.
Ingredients and Preparation
Ingredients:
1 cup of plant-based milk (almond, soy, oat, etc.)
1 banana
1/2 cup of silken tofu or 1 scoop of plant-based protein powder
1 cup of frozen berries (strawberries, blueberries, raspberries)
1 tablespoon of chia seeds or flaxseeds
1 handful of spinach or kale (optional)
1 tablespoon of nut butter (optional)
Preparation:
Combine all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy!
Nutritional Benefits
Body Needs Covered: This smoothie provides a balanced mix of carbohydrates, proteins, and healthy fats. The fruits and leafy greens are rich in vitamins, minerals, and antioxidants, which support overall health and immune function.
Potential Nutritional Income: High in fiber, vitamins C and K, potassium, and omega-3 fatty acids from chia or flaxseeds. The silken tofu or protein powder adds protein, making it a well-rounded breakfast option.
3 Healthy High Protein Vegan Smoothie I Drink ALL the time (Auto-generated subtitles)
Ingredients and Preparation
Ingredients:
1 block of firm tofu, crumbled
1 tablespoon of olive oil
1/2 onion, diced
1 bell pepper, diced
1 cup of spinach or kale, chopped
1/2 teaspoon of turmeric
1/2 teaspoon of garlic powder
Salt and pepper to taste
Optional toppings: nutritional yeast, avocado slices, salsa
Preparation:
Heat the olive oil in a pan over medium heat.
Add the diced onion and bell pepper, and sauté until softened.
Add the crumbled tofu, turmeric, garlic powder, salt, and pepper.
Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned.
Stir in the chopped spinach or kale and cook until wilted.
Serve with optional toppings.
Nutritional Benefits
Body Needs Covered: Tofu scramble is a great source of plant-based protein and provides essential vitamins and minerals from the vegetables. The turmeric adds anti-inflammatory benefits.
Potential Nutritional Income: High in protein, vitamins A and C, iron, and calcium. The optional toppings can add additional nutrients, such as healthy fats from avocado and B vitamins from nutritional yeast.
How to Make Perfect Tofu Scramble (Auto-generated subtitles)
Ingredients and Preparation
Ingredients:
1/4 cup of chia seeds
1 cup of plant-based milk (almond, soy, coconut, etc.)
1 tablespoon of maple syrup or agave nectar
1/2 teaspoon of vanilla extract
Fresh fruit for topping (berries, mango, banana)
Preparation:
In a bowl, whisk together the chia seeds, plant-based milk, maple syrup, and vanilla extract.
Cover and refrigerate for at least 4 hours or overnight, until the mixture thickens to a pudding-like consistency.
Stir well before serving and top with fresh fruit.
Nutritional Benefits
Body Needs Covered: Chia seed pudding is rich in omega-3 fatty acids, fiber, and protein. It provides sustained energy and supports digestive health.
Potential Nutritional Income: High in fiber, omega-3 fatty acids, calcium, and antioxidants. The fresh fruit adds vitamins and minerals, making it a nutrient-dense breakfast option.
HOW TO MAKE CHIA PUDDING ‣‣ 6 Amazing Chia Pudding Recipes (Auto-generated subtitles)
Harvard T.H. Chan School of Public Health (n.d.) The Nutrition Source: Healthy Breakfast Ideas. Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-begins-at-breakfast/ (Accessed: 12 September 2024).
Academy of Nutrition and Dietetics (n.d.) Plant-Based Breakfast Recipes. Available at: https://www.eatright.org/food/planning-and-prep/recipes/plant-based-breakfast-recipes (Accessed: 12 September 2024).
National Institutes of Health (n.d.) Office of Dietary Supplements: Benefits of Breakfast. Available at: https://ods.od.nih.gov/factsheets/Breakfast-Consumer/ (Accessed: 12 September 2024).
American Heart Association (n.d.) Healthy Breakfast Tips. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-breakfast-tips (Accessed: 12 September 2024).