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Home > Education > Exploring Plant-Based Proteins >

Lesson 3: Incorporating Protein into Meals - Breakfast

  • 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.

Protein-Packed Smoothies

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)

Tofu Scramble

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)

Chia Seed Pudding

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)

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References:

  • 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).

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