Breakfast Recipes

Pineapple, Banana & Kale Smoothie

By Tracy Zaniewski

Ingredients - Serves 1

  • ½ cup coconut milk (or milk of choice)
  • 1 cup raw kale (chopped)
  • ½ cup plain Greek yogurt
  • ¾ cup pineapple (chopped)
  • ½ frozen banana (chopped)

Preparation

  1. Add all ingredients into a blender, blend on high for about 10-15 seconds.
  2. Using a spoon, stir the mixture to make sure no large pieces or clumps remain.
  3. Blend for an addition 10-15 seconds or until desired consistency is reached.

Tip: Using the frozen banana allows the smoothie to be a little colder & thicker. Cut ripened bananas in half ahead of time & store them in the freezer for a quick addition to any smoothie!  

Nutrition Information

Calories 250; Protein 12g

 

Plant Protein Smoothie

By Tracy Zaniewski

Ingredients - Serves 1

  • ½ banana (frozen)
  • ½ cup strawberries
  • ½ cup plain Greek yogurt
  • ½ cup spinach leaves
  • 1 tsp flax or chia seeds
  • 1 serving protein powder of choice (plain or vanilla flavored works well)
  • 4 icecubes

Preparation

  1. In a blender, mix all ingredients until well blended.
  2. Using a spoon, scrape the edge of the blender to ensure all of the ingredients are mixed together and no clumps are left.
  3. Adding the ice makes this smoothie into a frozen beverage, however, it can be made without ice if desired.

Nutrition Information

Calories 277; Protein 38g

 

PB Banana Overnight Oats

By Tracy Zaniewski

Ingredients

  • ½ cup old fashioned rolled oats (or quick oats)
  • ¾ cup soy milk (light or unsweetened)
  • 1 tsp chia seeds
  • 1 T peanut butter (Creamy)
  • ½ banana

Preparation

  1. In a plastic container or mason jar, mix oats, milk, and chia seeds until well blended.
  2. Mix peanut butter thoroughly into the oat mixture. (Warming the peanut butter for 10-15 seconds in the microwave beforehand).
  3. Slice banana into bite size pieces, and mix into the oat mixture.
  4. Cover, and let sit overnight in the fridge. Can be eaten cold or heated in the microwave.

Nutrition Information - Serves 1

Calories 305; Protein 20g

Oatmeal with Caramelized Peaches

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 1)

Ingredients:

  • ½ cup old fashioned oats (whole grain rolled oats)
  • 1 cup fortified soy milk (or any other fortified plant milk)
  • cinnamon powder (as desired)
  • 1 tsp. vanilla essence
  • 1 tbsp. pure maple syrup (optional for sweetness)
  • 1 tbsp. chia seeds
  • 1 tbsp. almond butter (no salt added)
  • caramelized peaches
    • 1/2 cup frozen sliced peaches
    • 1 tbsp. coconut sugar
  • seasonal berries (as an optional topping)

Preparation:

  1. On a small non-stick pan, place frozen sliced peaches and coconut sugar. Set at medium to low heat temperature in the stove, while stirring occasionally. Once the peaches have caramelized, leave the pan on simmer temperature to keep the peaches warm while you prepare the oatmeal.
  2. For the oatmeal, mix the oats, fortified plant milk, cinnamon powder, and vanilla essence on a small saucepan. Cook uncovered on low-to-medium heat for about 10 minutes, while stirring occasionally.
  3. Serve the cooked oatmeal on a serving bowl, and follow by adding the maple syrup, chia seeds and almond butter. You can now serve the warm peaches on top, and add seasonal berries if desired. Mix & enjoy!

Tofu Veggie Scramble

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 2)

Ingredients

  • 200g firm tofu (organic and non-gmo preferably)
  • Brown mushrooms (diced)
  • 1 zucchinis (diced)
  • 2 handfuls of baby spinach
  • 1 tsp of turmeric powder (or as desired)
  • 1-2 tbsp. olive oil
  • salt and pepper
  • lemon (for garnish)
  • On the side
    • whole grain, multigrain, or gluten-free bread toast (avoid refined white bread)
    • 1 or ½ ripe avocado (mashed)
    • Pinch of sea salt

Preparation

  1. Drain the water that comes with the tofu well and use paper towels to soak in the tofu’s moisture. Using a grater, grate the tofu. You can also crumble the tofu using your clean hands or with the help of a fork. Set aside.
  2. On a frying pan heat up a bit of coconut oil or olive oil at medium heat. Follow by sautéing the mushrooms and zucchini until soft. Add the turmeric, baby spinach, salt and pepper, and cook for about 2 minutes.
  3. Add the grated tofu to the frying pan and stir through. Cook for about 2 minutes or until heated through. Set aside.
  4. Open up an avocado, remove the pit, and scoop out the content on a small dish. Using a fork, mash the avocado and add a pinch of salt and a squeeze of lemon if desired. Use this mixture as a spread for your whole grain bread toast.
  5. Serve tofu veggie scramble with avocado toast on the side. Enjoy!

Overnight Oats & Chia Jar

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 1)

Ingredients

  • 1 cup fortified almond milk (or any other fortified plant milk)
  • ½ cup quick or "old fashioned" rolled oats
  • 2 tbsp. chia seeds
  • 1 tbsp., pure maple syrup (optional)
  • 1 tsp. pure vanilla extract

Toppings

  • 4 tbsp. (or as desired) of almond or soy yogurt  
  • 1 kiwi
  • strawberries

Preparation

  1. The night before, mix almond milk, oats, chia seeds, pure maple syrup, and vanilla extract in a 8oz mason jar or airtight glass container. Stir in the mixture well. Leave inside the refrigerator overnight for the mixture to reach a pudding-like consistency.
  2. In the morning, add the almond or soy yogurt and diced kiwi and strawberries. Ready to take to-go or mix and enjoy!  

Banana Pancakes

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 1)

Ingredients

  • 1 cup "old fashioned" rolled oats
  • 1 ripe banana (the riper the better!)
  • 3/4 cup fortified soy milk (or any other fortified plant milk)
  • 1 tsp. baking powder
  • ½ tsp. ground cinnamon
  • 2 tsp. pure vanilla extract
  • Coconut or olive oil (for cooking)
  • 2-3 tbsp. pure maple syrup
  • 1 handful fresh berries (blueberries recommended)

Preparation

  1. In a blender or food processor, mix the first six ingredients until smooth. (If the mixture is too runny/liquid you can adjust the ratio by adding more oats, and if it's too thick you can add a little more soy milk.) 
  2. Place a non-stick skillet on the stove at medium heat, and add a tablespoon of coconut oil or olive oil to it. Once the skillet is warm, pour in some of the pancake batter and follow by carefully adding in some blueberries. Cook each banana pancake as you would with a traditional pancake.
  3. Serve your stack of pancakes and add the pure maple syrup! Enjoy!