Dr. Brian Taschner, of Lee Memorial Health System in southwest Florida, developed these healthy, whole-food, plant-based breakfast options. Give some of these a try during your Jumpstart!
Ezekiel (or similar) toast or English muffins
Spread with nut butter and banana, or top with mashed avocado (can season with salt, pepper, lemon, cumin, and paprika).
Soak 1/2 cup of whole oats with 3/4–1 cup of unsweetened nut milk (almond, cashew, coconut, etc.) overnight. Oats will be soft in the morning and can be topped with fruits (berries, banana, cherries, chopped apple, etc.), nuts (pecans, almonds, walnuts, shredded coconut), and seeds (chia, flax, hemp, etc.). Can also use Bob’s Red Mill Muesli, to which milk can be added in the morning. This already contains of variety of grains, seeds, and dried fruits.
Dry cereals with fruits and plant-based milks are quick and healthy breakfast options. Choose whole-grain cold cereals: whole-wheat or oat cereals, with soy, almond, or rice milk and berries, peaches, and/or bananas.
Check the nutritional information labels for:
ingredients — no added oil
low sugar — less than 6 grams per serving
low sodium — less than 200 mg per serving
Easy breakfast bars
Mix two mashed ripe bananas with 4 oz. of organic unsweetened applesauce, 1 1/2 cups of old-fashioned oats, 1/2 tsp vanilla, and 1/2 cup of blueberries (or other berries/fruit). Can add 1/4 cup nuts (if desired) and/or shredded coconut. Can put in muffin pan or 8-inch by 8-inch baking pan over parchment paper and bake 20–25 minutes at 350 degrees. These can be made in bulk and refrigerated.
Banana oatmeal pancakes
In a blender, puree 1 1/2 cups nut milk with 1 cup oatmeal. Add 2 medium ripe bananas, 1/2 cup whole-wheat flour, 1/2 tsp salt, 1 tablespoon and 1 teaspoon baking powder, and blend until mixed. Let batter sit for 10 minutes. Cook 1/4 cup pancakes in nonstick sauté pan. Can add blueberries, banana slices, chopped nuts, etc. These can be made in bulk and refrigerated.
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