My 5 Go-to breakfast ideas that will jump start your day
Start your day with one of my go-to breakfast recipes.
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There are so many great reasons why you should add more plants to your breakfast routine. It is an easy and healthy choice. Eating plant-based meals can provide steady energy and important nutrients. Some benefits include more fiber, lower sodium, and less fat intake. Try including foods like whole grains, nuts, vegetables, and fruits. Here are some quick and easy meal ideas: blueberry oatmeal, green smoothie, yogurt bowl, mixed fruit plate, and veggie scramble.
Do not forget to stock up on ingredients like rolled oats, non-dairy yogurt, nut milk, and hemp. There are many great reasons to add more plants to your daily breakfast. It is a healthy choice you can make easily, even if you are not already plant based. One way to do this is to choose one meal a day and eat only plants, which you might already be doing without realizing it!
Today, I will share some of my go-to breakfast options with easy meal prep tips and ideas. Eating more plants will bring many benefits to your morning and jump start your day ahead!
My Top Benefits of Eating More Plants
Benefit # 1: Adding more fiber to your diet can only help.
Plant-rich foods are often high in fiber, which makes them nutrient-dense and filling. Complex carbohydrates commonly found in a plant-based breakfast provide a steady release of energy throughout the morning, preventing midday fatigue.
Benefit # 2: Eating more plants means getting more nutrients.
Getting enough nutrients is crucial for a balanced lifestyle, and plants are rich in fiber, folate, vitamins, and potassium. Following a plant-based diet can also lower sodium and fat intake compared to consuming too many animal products. It is best to eat a balanced diet if you are not ready to consume only plants. However, the more plants you add to your diet, the better the outcome will be.
Aim for foods that have iodine, calcium, zinc, fat, vitamin D, protein, vitamin B12, and selenium. These might be rice, soy, nuts, seeds, beans, whole grains, kale, greens, whole- grain pasta, mushrooms, oats, fresh fruits, potatoes, sweet potatoes, vegetables, avocados, extra virgin olive oil (not heated), nut butter (no added salt or sugar), just to name a few.
Important to note: if you are vegan, it is best to get B12 from supplements.
Meal #1: My Blueberry Oatmeal
If you haven't tried my blueberry pie oatmeal, give it a go! You can use the same base ingredients in my recipe or make it your way. Oats, plant milk, water, and your choice of spice and dates are all you need. Since apples are back in season, adding some apples and cinnamon, cardamom, and nutmeg can create an apple pie version.
Meal #2: My Go-To Green Smoothie
A handful of greens of your choice (kale, collards, spinach), some water, a fruit base (green apple, mango, pineapple), a ripe frozen banana, a tablespoon of your favorite nut butter, chia seeds, flax seeds, or hemp, and some plant milk. Sometimes I will add turmeric, ginger, and a pinch of black pepper, to help the curcumin absorption into your system. Blend and enjoy!
Meal #3: My Go-To Yogurt Bowl
I like to use coconut yogurt, but if you are allergic to nuts, please use another plant- based yogurt. Always read the labels. If you cannot find dairy-free options, look for the best yogurt with the fewest ingredients.
Overall, plant-based yogurts are a better alternative, and they still hold some heavy ingredients. Please read the labels, review what ingredients are inside that yogurt. Sometimes grocery store managers will order certain products that people often request.
To start, make a homemade jam with your favorite fruit, fresh or frozen. Use 1 cup of fruit, some lime juice, and a sweetener of choice (I like to use date syrup). Cook the fruit for about 10 mins on medium fire, then add your chia seeds, about 1/2 tsp towards the end. Keep your eye on it and stir as needed. Take it off the fire and let it cool. Add your jam to a sterilized jar. Then add your homemade jam to your yogurt and make a parfait. Then add seeds or nuts on top. Enjoy!
Meal #4: My Go-To Avocado Toast Veggie Toppings
I love avocado toast. I like to sauté mushrooms, onions, peppers, and garlic with a pinch of salt and pepper, or Bragg's 24 blend seasoning, in some veggie broth. Cook it down, and then add on top of some avocado toast.
Meal #5: Veggie Scramble
To make this, I usually chop up whatever veggies I have on hand, like greens, cabbage, beet greens, chopped beetroot, sweet potatoes, thyme, onions, and garlic. I then add a few sprinkles of Bragg's 24 seasoning. If you are staying away from salt, you can add a small amount of miso or a heavy dose of fresh herbs and spices.
My Favorite Breakfast Ingredients
Fresh or Frozen Fruits rolled gluten-free oats, non-dairy yogurt (coconut, oat, almond, or cashew- based), nut milk, and hemp.
Here is a list of other ingredients that are helpful to have as well:
Gluten-Free Bread (The Gluten-Free Bakery)
Veggies: zucchini, tomatoes, mushrooms, greens, sweet potatoes, and spinach.
Fresh or Frozen Fruit
Fresh Herbs or Dried Herbs and Spices
Bragg's 24 Seasoning Blend (It is an organic spice blend with no salt added.
Check it out.)
Trader Joe's: 21 Season Spice Blend
Natural Sweeteners (maple syrup, maple sugar, agave, raw honey, date paste,
date syrup or date sugar)
Tofu or other soy-based products or soy-free products.
Whole Grain Bread (Ezekiel Bread or a Good Sourdough Bread)
Tahini
Nut Butters (no salt or added sugar)
Green Tea (Organic)
Now you have some more ideas to help you make your own tasty plant-based breakfast.
OTHER JOYS AND TIDBITS
Important links worth sharing
Plant-Based Diets: A Physician’s Guide
Intensive Lifestyle Changes for Reversal of Coronary Heart Disease
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Sending you my hugs and love,
Sam
BE HAPPY, BE HEALTHY, BE YOU!