Author: Meri Makaryan, Dietitian in Training
Do you find yourself skipping breakfast or grabbing something questionable but convenient in the morning rush? We get it - you have a busy schedule - and we’re here to do the work for you. Here are some grab-and-go breakfast ideas that are not only quick and easy to make, but are also wonderfully healthy. They will fill you up with the energy and nutrients you need.
So many variations exist for overnight oats but the main steps are quite simple. The night before, mix about half a cup of oats with your favorite plant-based milk. Add some chia seeds or peanut butter for protein and fruit for sweetness and antioxidant power. Put this beautiful jar in your fridge and it will be waiting for you in the morning, with the oats having soaked up the liquid. You can add toppings like shredded coconut or nuts.
You know those breakfast sandwiches that people buy from McDonald’s when they’re in a hurry? You can easily make a healthier version of these. Start with a whole-grain English muffin and stuff with a filling, such as crushed white beans, turmeric, paprika and onion powder. Add spinach and diced tomatoes. Voilà! For extra convenience points, you can make a big batch of the filling and use it throughout the week.
Wraps aren’t only for lunch! Making one for breakfast is simple. You just need a whole-grain tortilla that you will fill with peanut butter, banana slices and granola. Roll everything together and go.
Smoothies come in many colours and if you make a green one, you’ll be getting your veggies in before lunch, which is a win! Try this delicious combination: one cup of kale, one banana, half a cup of pineapple and one cup of milk of your choice (soy will give you more protein than almond). The kale will provide you with iron and calcium. You can use fresh or frozen fruits and vegetables and this smoothie can even be made the night before to save time in the morning.
This concept is like overnight oats, but the base is chia seeds. To get the right consistency, mix half a cup of chia seeds with a cup of milk. As flavorings, you can add maple syrup, cocoa powder and fruit just like for the oats. Leave in the fridge until morning.
If you’re looking for some creamy goodness in your breakfast, this is the right recipe for you. All you need to do is crush an avocado with some salt and pepper while you put bread in a toaster. Spread the avocado mixture on the bread, add some tomato slices and even alfafa sprouts to fancy it up. Add another toast on top if you want this to be portable.
For a different take on the quick morning scramble, crumble firm tofu into the frying pan and add turmeric, cumin, salt and garlic powder. If you have more time, you can add spinach or kale and any other vegetable you have on hand. For portability, wrap the scramble into a whole-grain pita or tortilla.
Granola bars can be wholesome if they’re made with the right ingredients, unlike the processed ones that you find in grocery stores. These no-bake chewy bars are perfect for when you can’t imagine turning on the oven. You need one cup of old fashioned oats, one cup of nuts and/or seeds, one cup of dried fruit such as cranberries or figs, ¼ cup of coconut oil and ¼ cup of a liquid sweetener like honey or agave syrup. Cook all the ingredients in a saucepan for a few minutes on low heat. Then press the mixture into a baking tray and let it cool in the fridge before cutting it into bars.
This is a fancy-looking breakfast idea but it is actually very easy to make. You can prepare it in a jar the night before. Just layer your favorite plant-based yogurt, granola (or just chopped nuts and seeds) and fruit.
We all know and love the classic peanut butter and jelly sandwich but that lunchbox mainstay from childhood was probably filled with sugar. Replacing jam with banana slices will give you just as much sweetness, but also the fibre and nutrients of whole fruit.
Go Forth and Eat Breakfast!
You are officially a breakfast master now, and with 10 choices in rotation, breakfast won’t get boring. Hopefully these ideas will make your mornings run smoother and will add energy to your afternoons. Let us know what your favorite recipe is in the comments!