3 easy plant-based breakfast ideas from an internal medicine doctor
Do you need inspiration for a healthy, plant-based breakfast? Look no further. Dr. Jean Ann Beaton — a board-certified internal medicine physician at Dupont Private Health – shares three simple recipes that will give you a burst of energy and kickstart your morning.
We’ve all heard the age-old proclamation that breakfast is the most important meal of the day – and there’s a reason for that! After hours of fasting overnight, our bodies are ready to be fueled with the nutrients we need to power us through the day.
If you find yourself skipping breakfast or scarfing down a protein bar on the commute to work because you don’t have the time and inspiration to make yourself a healthy breakfast – this article is for you. Here are three of my favorite (and simple to make) plant-based recipes that I share with my clients. Let’s get to it!
Recipe #1: Power Protein Smoothie
Ingredients:
1 cup of no sugar added, non-dairy milk
1 ripe banana (pro-tip: freeze the banana to make the smoothie extra creamy)
1 handful of greens (spinach, kale, chard, or any other dark leafy green veggies)
1/4 cup of frozen blueberries
1 tablespoon of chia seeds or ground flaxseeds
Optional additions (ideally, choose one)
1 scoop of vegan pea protein powder
1 tablespoon of no-sugar peanut or almond butter
½ avocado
1 pitted date
Directions:
Begin by adding 1 cup of your plant-based milk to a high-speed blender. Next up, add your greens. Feel free to blend the greens and plant-based milk before adding the rest of your ingredients to make the blending easier.
Afterward, add a frozen banana, ¼ cup of blueberries, and 1 tablespoon of chia or flax. Blend for about 1 minute until smooth. You’re welcome to add any of the optional ingredients (pea protein, half an avocado, 1 pitted date, etc.) to the blender as well.
Serve in your favorite cup, and enjoy! This delicious smoothie is flooding your body with lots of great vitamins and nutrients.
Recipe #2: Dr. Beaton’s Classic Overnight Oats
Ingredients:
½ cup of whole grain oats
1 cup of plant-based milk (no sugar added)
1 ripe banana
1-2 teaspoons of chia seeds
A few teaspoons of Ceylon cinnamon
Directions:
In a large mason jar or glass Tupperware (to help keep it fresh), place ½ cup of whole grain oats. Then add 1 cup of plant-based milk, 1-2 teaspoons of chia seeds, and a few teaspoons of Ceylon cinnamon. Cover and shake to ensure ingredients are evenly distributed.
Place in the refrigerator overnight. In the morning, you can either eat the oatmeal right out of the fridge or put it in the microwave for one minute to heat it up.
Then, feel free to add ½ of a ripe banana and any other organic fruit (berries, apples, dates, etc.).
This fiber-rich, yummy breakfast is one of my favorites! You can play around with adding different fruit as toppings and explore different varieties of this simple breakfast.
Recipe #3: Avocado toast
Ingredients:
1 slice of Mestemacher or Ezekial bread (toasted)
1 tablespoon of organic hummus
½ of a thinly sliced avocado
A few slices of onion
Your choice of veggies (cucumber, tomato, mushroom, etc.)
A squeeze of lemon or lime juice
Red pepper flakes
1 teaspoon of ground flaxseed
Directions:
Lay out the ingredients listed above. Prep your onions, avocado, and vegetables. Next, toast 1 slice of Mestemacher or Ezekial bread to your liking.
Then, spread your hummus throughout your toast and add a layer of thinly sliced avocado. Next, add a teaspoon of ground flaxseed. Afterward, add your veggies on top.
Finally, squeeze some lemon juice on top of your toast and add a pinch of red pepper flakes.
Serve and enjoy!
If you enjoyed these recipes, I would love to know! Feel free to comment below and share some of your favorite plant-based breakfast ideas. I hope these recipes help you take a great step towards improving your well-being. Healthy breakfasts for the win!
This article does not constitute the practice of medicine, healthcare advice, diagnosis or treatment. You should always talk to your healthcare provider regarding your specific medical needs.
