Lesson 4: Easy Starter Recipes - Breakfast

• Smoothies

• Oatmeal

• Avocado Toast

Smoothies

Ingredients and Preparation

• Ingredients:

  • 1 cup of plant-based milk (almond, soy, oat, etc.)

  • 1 banana

  • 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 nut butter adds protein and healthy fats, making it a well-rounded breakfast option.

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Oatmeal

Ingredients and Preparation

• Ingredients:

  • 1 cup of rolled oats

  • 2 cups of plant-based milk or water

  • 1 tablespoon of chia seeds or flaxseeds

  • 1 banana, sliced

  • 1/2 cup of berries (fresh or frozen)

  • 1 tablespoon of nut butter (optional)

  • 1 teaspoon of cinnamon

• Preparation:

  • In a pot, bring the plant-based milk or water to a boil.

  • Add the rolled oats and reduce heat to a simmer.

  • Cook for about 5 minutes, stirring occasionally.

  • Stir in the chia seeds or flaxseeds and cinnamon.

  • Top with sliced banana, berries, and nut butter.

  • Serve warm.

Nutritional Benefits

• Body Needs Covered: Oatmeal is a great source of complex carbohydrates and fiber, which provide sustained energy and support digestive health. The added fruits and seeds enhance the nutritional profile with vitamins, minerals, and healthy fats.

• Potential Nutritional Income: High in fiber, vitamins B and E, magnesium, and antioxidants. The chia or flaxseeds add omega-3 fatty acids, while the nut butter provides additional protein and healthy fats.

The BEST oatmeal recipes » vegan + wholesome (Auto-generated subtitles) 

Avocado Toast

Ingredients and Preparation

• Ingredients:

  • 1 ripe avocado

  • 2 slices of whole-grain bread

  • 1 small tomato, sliced

  • Salt and pepper to taste

  • Optional toppings: red pepper flakes, nutritional yeast, sprouts, or a squeeze of lemon juice

• Preparation:

  • Toast the whole-grain bread slices.

  • While the bread is toasting, mash the avocado in a bowl.

  • Spread the mashed avocado evenly on the toasted bread.

  • Top with sliced tomato.

  • Season with salt and pepper.

  • Add any optional toppings you like.

  • Serve immediately.

Nutritional Benefits

• Body Needs Covered: Avocado toast provides a good balance of healthy fats, fiber, and complex carbohydrates. The avocado is rich in monounsaturated fats, which are beneficial for heart health, while the whole-grain bread adds fiber and essential nutrients.

• Potential Nutritional Income: High in fiber, vitamins E and K, folate, and potassium. The optional toppings can add additional nutrients, such as B vitamins from nutritional yeast and vitamin C from lemon juice.

Healthy Breakfast Recipe: Avocado Toast with Tomato and Basil