When people learn about a plant-based diet, they often ask, "where do you get your protein?" or "what do you have for breakfast?"
The quick and easy answer to the first question: plant-based diets easily meet protein requirements; there are plenty and plenty and plenty of sources confirming this.
As for the second question: I too years ago would have wondered the same thing.
It makes sense, right? What ingredients are in breakfast foods for many people?
Eggs. Ham. Bacon. Cheese. Milk. Yogurt. Butter.
Heck, this is what I used to have for breakfast:
BLT (bacon-lettuce-toamto) sandwiches
egg sandwiches with cheese
omelettes with cheese
grilled cheese sandwiches cooked with butter
buttered hash browns
The only common breakfast food that's naturally plant-based that I can think of is the good ol' peanut butter and jelly, or peanut butter and banana toast.
But now, I'm lucky enough to be able to enjoy this:
The beneficial antioxidant capacity of this breakfast trumps anything on the list I mentioned above. In fact, I guarantee it offers more in this one breakfast than of all those breakfasts combined. Plus more beneficial fiber, vitamins, minerals...
But good-for-you talk aside, it's just damn good. That's why I go back to it over and over.
The ingredients are simple:
And it takes only 5 minutes (or less) to put together.
It can't possibly get easier than that.
In this one breakfast you have all four food groups:
Fruits (banana, raspberries, blueberries, pomegranates)
Milk alternatives (soy yogurt)
Meat alternatives (cashews, sunflower seeds, pumpkin seeds)
Dietitian's Recommendation: choose a milk alternative (for example soy yogurt) that has been fortified with calcium. Check the label and aim for a product that offers about 100 mg calcium per 100 mL or 100 g serving.
To summarize, this breakfast provides you with:
Healthy carbs (oats, fruits)
Healthy fats (cashews, pumpkin and sesame seeds)
Healthy protein (soy yogurt, cashews, pumpkin and sesame seeds)
Beneficial probiotics (soy yogurt)
... and the best for last: deliciousness
So now that I've answered the question of what I have for breakfast, let me ask you a question:
"What do you have for breakfast?"
Cocoa Granola & Mixed Berry Breakfast Parfait
▸ ▹ Vegan, gluten-free
Yield: 1 serving
Prep Time: 5 min
Total Time: 5 min
1/4 cup (30 g) roasted cashew & coconut cocoa granola*
1/2 cup (125 g) soy yogurt (or other plant yogurt)
1 ripe banana, sliced
1/4 cup (30 g) fresh or frozen berries
1 Tbsp (15 g) pumpkin seeds (or sub ground flax seeds)
coconut flakes (optional garnish)
Layer ingredients in a cup or bowl, and enjoy!
*Or use any plant-based granola or muesli you desire.
Nutrition Tip: purchase a calcium-fortified yogurt. Check the label and aim for a product that offers about 100 mg calcium per 100 mL or 100 g serving.
Variations: add your own desired fresh/frozen/dried fruit, nuts and/or seeds.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes