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Breakfast

Breakfast

PLANT HEALTH MAN BREAKFAST OATS WITH SOME ADDED NUTRITION

Oats are recognised the world over as a great start to the day. They’ll give you a long sustained release of energy all the way to lunchtime.

It’s important to note that this only applies to traditional unprocessed oats, not all of the those artificially flavoured microwave varieties.

I’ve seen many posts online where people refer to oats as boring. It doesn’t have to be when you can decorate them with some highly nutritional ingredients like chia seeds, walnuts, pomegranate seeds and goji berries.

Here is just one example.

Print Recipe
Serves: 1 Cooking Time: 7M

Ingredients

  • 1 cup of unprocessed organic oats
  • 2 cups of water
  • 1 tablespoon of chia seeds
  • 6 walnuts (crushed)
  • 1 tablespoon of pomegranate seeds
  • 1 tablespoon of organic sultanas
  • 1 tablespoon of goji berries
  • 1 teaspoon of sunflower seeds
  • 1/2 cup of plant based milk

Instructions

1

Place the oats and water into a non-stick pot and cook on the stove top on a high heat for 7 minutes.

2

Once cooked, pour into a large bowl and decorate as you desire with the remaining ingredients except the plant based milk.

3

Take a photo and post online to make your friends envious....ha ha.

4

Add the plant based milk of your choice.

Breakfast

BAGEL WEEK – MY ‘LOAD ME UP BIG BREAKFAST BAGEL’ FOR HUNGRY PEOPLE

To start of Bagel Week here at PlantHealthMan.com I created something that coincides with what the round holey bread product is synonymous for……breakfast.

All the bagels used during ‘Bagel Week’ come from Katie, Aaron and Jess at Buddah’s Kitchen Co who you can find at the Old Bus Depot Markets in Kingston, Canberra on many Sundays each year.

I will experiment with different flavoured bagels as you can see on the selection I photographed and placed on the home page.

If you like the sound of any of these joint creations follow Buddah’s Kitchen Co on Facebook and Instagram then get yourself to the markets next time they are there.

My ‘LOAD ME UP BIG BREAKFAST BAGEL’ is not for the faint hearted or small eater. It is fit for a King or hungry Queen. It uses a plain bagel.

LOAD ME UP BIG BREAKFAST BAGEL

Print Recipe
Serves: 1 Cooking Time: 15M

Ingredients

  • 1 plain bagel
  • 1 teaspoon of dairy free spread
  • 1 hash brown
  • 1 large field mushroom
  • 1 slice of dairy free cheddar cheese
  • 3 small strips of tempeh
  • 1 tablespoon of maple syrup
  • 2 drops of liquid smoke
  • 1/2 cup of sliced onions
  • 1 splash of water
  • 1 cup of spinach
  • 1 cup of kale
  • 4 basil leaves
  • 1/2 ripe avocado
  • Sriracha hot chilli sauce to taste

Instructions

1

Lightly rinse the field mushroom and pat dry with paper towel.

2

Sprinkle the inside with with fresh thyme and black garlic.

3

Cut tempeh into small thin strips, place in a bowl and pour in maple syrup and a few drops of liquid smoke.

4

Mix the liquid and cover tempeh pieces in it.

5

Cook the hash brown, tempeh and mushroom in an air fryer (You can use an oven but this will take longer).

6

Cook the sliced onions in a non stick pan until they caramelise.

7

Rinse pan then place the spinach, kale and basil in with a small squeeze of garlic paste. Cook for a few minutes, constantly stirring.

8

Cut bagel in half and toast.

9

Slice the avocado.

10

Once the hash brown is cooked you are ready to assemble.

11

Spread some dairy free butter on both sides of bagel and layer the ingredients on top.

12

Finish off with some Sriracha hot chilli sauce.

 

 

 

 

Breakfast

RISE AND SHINE – HOMEMADE FRUIT AND NUT OATMEAL BREAKFAST BARS

Getting out the door in the morning can be a struggle, even on the best days.

Eating breakfast can be one of those tasks that you never seem to have enough time for especially something that is healthy and nutritious to keep you full of energy until lunchtime rolls around.

Here is one of my solutions. 

My Rise and Shine Homemade Fruit and Nut Oatmeal Breakfast Bars.

They can be easily made after dinner in just a few minutes of preparation plus baking time while you wind down from the day.

Better still they can be eaten on the run or once you get to work.

RISE AND SHINE HOMEMADE FRUIT AND NUT OATMEAL BREAKFAST BARS

Print Recipe
Serves: 8-10 Cooking Time: 30M

Ingredients

  • 2 1/2 cups of organic unprocessed oats
  • 1/2 cup of crushed walnuts
  • 1/4 cup of pistachio kernels
  • 1 banana (sliced in half then quarters)
  • 4 dried apricot pieces (cut into small pieces)
  • 1 cup of blueberries
  • 1/2 cup of raspberries
  • 1/2 cup of pomegranate seeds
  • 1/2 cup of coconut flakes
  • 1 cup of Almond Breeze almond chocolate milk
  • Cinnamon to sprinkle on top

Instructions

1

Pre-heat your oven to 160 degrees celsius.

2

Line a 30cm biscuit baking tray with baking paper.

3

Place all of the dry ingredients in a mixing bowl except the cinnamon.

4

Add in the almond chocolate milk and combine all of the ingredients together with a fork or spoon.

5

Tip the contents onto your lined baking tray and level out so it is evenly spread.

6

Sprinkle the top with cinnamon then place into the oven for 30 minutes.

7

Remove from the oven and let stand for 5 to 10 minutes then lift the slab out of the tray and place on a cooling rack.

8

Once cool, place on a chopping board and cut into single portion size pieces. Store in an airtight container. Should last for three days if they aren't all eaten up beforehand.

Notes

TIP - you can use whatever nuts and fruit you have handy. I have specifically chosen the above for their high nutritional values. The almond chocolate milk is very low in fact and sugar compared to most other non-dairy options. If you are concerned you could always replace the non-dairy milk with a little juice watered down.

Breakfast/ Snacks

A MARRIAGE MADE IN HEAVEN – AVOCADO AND VEGEMITE ON CRUMPETS

So Vegemite is a very Australian thing right?

Avocados are abundant in supply most of the time down under as well.

Combining both on a bread product is a marriage made in heaven. On this occasion I’ve opted for some crumpets to sit this flavour sensation on top of.

Yuuuuummmmmm!

Disclaimer – I have been known to search out a jar of Vegemite while travelling overseas such as at the Farmers Market in LA……LOL!

Breakfast

KICKSTART YOUR DAY – FRUIT AND NUT BREAKFAST BOWL

Here is a high energy breakfast full of natural sweetness from many of the ingredients so no added sugar needed. 

The recipe below is for two bowls. If making for only one person simply halve the ingredients.

FRUIT AND NUT BREAKFAST BOWL

Print Recipe
Serves: 2 Cooking Time: 10M

Ingredients

  • 1 1/2 cups of organic rolled oats
  • 3 cups of water
  • 1 banana
  • 1 cup of blueberries
  • 1/2 cup of goji berries
  • 1/2 cup of sultanas
  • 1/2 cup of pistachio kernels
  • 1/2 cup of shredded coconut
  • 1/2 cup of walnuts
  • 2 tablespoons of cinnamon
  • 1 cup of a plant based milk

Instructions

1

Place oats and water into a non-stick pot. Cook on low to medium heat until the oats absorb the excess liquid.

2

Sprinkle over the cinnamon and stir through.

3

Serve up into two bowls and add the remaining ingredients as you desire.

4

Pour in your chosen plant based milk.

Notes

TIP - Cinnamon adds great flavour to oats and helps regulate your blood sugar level.

Breakfast

THE HEALTHY OPTION – HOMEMADE SPICY MEXICAN BAKED BEANS

Baked beans are a great long lasting shot of energy to start off the day.

Unfortunately the majority of store bought baked beans are loaded with sugar and other nasties that our bodies don’t need.

The solution is to make your own.

With this recipe I have chosen a spicy Mexican flavour but you could easily substitute other tastes you desire.

HOMEMADE SPICY MEXICAN BAKED BEANS

Print Recipe
Serves: 4 Cooking Time: 25M

Ingredients

  • 1 400gram tin of tomatoes
  • 1 425 gram of butter beans
  • 1 clove of garlic
  • 1/2 cup of diced onion
  • 1 tablespoon of vegetable seasoning mix
  • 1 tablespoon of Mexican seasoning mix
  • 1 tablespoon of hot sauce
  • 1/2 a cup and a splash of water

Instructions

1

Place garlic and onion into a non stick pan. Sautée until browning starts. Add a splash of water and stir.

2

Add in the tomatoes, beans, seasonings, hot sauce and 1/2 cup of water.

3

Cook on high until bubbling then turn down to simmer until paste thickens.

4

Serve up on a piece of wholewheat sourdough toast with diced avocado garnished with fresh coriander.

Breakfast

EASY ON A SUNDAY MORNING FACON AND VEGG

Sunday mornings are for made for sleeping in followed by a slow yummy breakfast right?

I decided to make myself a traditional cafe style big breakfast.

Spinach and tomato from my garden, mushrooms, hash brown, facon, vegg and sourdough toast.

The facon is one I bought from the Cruelty Free Shop a few months ago but hadn’t tried yet.

It certainly smelt like bacon while it was cooking (in the air fryer only for a few minutes) and tasted somewhat bacon-ey.

The vegg is a simple creation I made from tofu, Indian black salt and Follow Your Heart VeganEgg replacer mix for the yolk. I was pretty happy with the result. It certainly tasted like egg.

I might keep experimenting with variations of the vegg so stay tuned.

 

 

 

 

 

 

EASY ON A SUNDAY MORNING FACON AND VEGG

Print Recipe
Serves: 1 Cooking Time: 5M

Ingredients

  • 1 piece of organic hard tofu
  • 1/2 teaspoon of Indian black salt
  • 1 tablespoon of Vegan Egg powder
  • 1/2 cup of icy cold water
  • Black pepper

Instructions

1

Slice the tofu to you have a piece 1cm thick.

2

Use an egg ring to cut out a piece for your vegg. Use a knife to cut a smaller circle in the middle.

3

Cover on both sides with the Indian black salt then give a generous serve of cracked black pepper.

4

Place the vegg into a non stick frypan on medium heat.

5

In a mixing dish place the icy cold water and VeganEgg powder. Stir vigorously until there are no lumps.

6

Pour the mixture into the centre of the vegg until level to the top.

7

Once the centre in no longer liquid your vegg is ready.

Notes

TIP - Go easy on the Indian black salt because it has a very strong taste and smell.

Breakfast

HEALTHY AND FILLING BREAKFAST ON-THE-GO

On thing health professionals generally agree on is that it is vital that we all start the day with a good breakfast.

When leading a busy life this is easier said than done, especially when there are many perceived quicker options such as the drive through on the way to work.

Nothing is quicker than my overnight soaked oats, fruits and nut mix.

The oats will give you that slow release energy to keep you firing through to lunchtime, along with the goodness of blueberries, raspberries and pomegranates. on top of this walnuts are a great source of good fats.

On this occasion I used a chocolate almond milk which may seem bad but it has hardly any fat or sugars in it.

Overnight oats with fruit and nuts

Print Recipe
Serves: 1 Cooking Time: 5M

Ingredients

  • oats
  • plant milk of choice
  • blueberries
  • raspberries
  • pomegranate seeds
  • walnuts
  • cinnamon
  • glass jar

Instructions

1

Place oats in a dish, sprinkle with cinnamon then cover with plant based milk.

2

Cover oats and place in the fridge overnight or for at least several hours.

3

Remove the oats from the fridge and fill glass jar with them and remaining ingredients as you wish.

Notes

You can make a few of these up on a Sunday night to get you through the start of a new working week.

Breakfast/ Eating out - Sydney

LENTIL AS ANYTHING – PANCAKES FOR GOOD

Walking into Lentil As Anything automatically puts a smile on your face.

It’s a community based food outlet run almost entirely by volunteers. The menu is simple with just a few choices each time. 

There are no prices because there is no cost listed. You are simply asked to pay what you think it was worth or as they put it….make a donation.

If you’re not smiling enough once you’ve sat down at the communal style tables, you will be when your meal is brought out to you.

I tried the pancakes with nectarine and vanilla sauce. It came with just the right amount of maple syrup and garnished with some dessicated coconut. This was teamed up with a refreshing and energising glass of mix juice (apple, watermelon and orange).