by Brenda Garfias-Guzman
Over time, I became more invested in taking better of myself health-wise, and discovered that incorporating more plant-based foods into my eating habits was much easier than I had anticipated! Yes, being plant-based means more greens and fruits into my lifestyle, but by no means am I a vegan (just yet). I've learned that small consistencies transcend into wonderful results when I focus on the bigger picture. I gained a clearer mind (healthy food is the best medicine for the mind as well), a healthier body, and a happier spirit along the way.
I want to share some simple recipes that are easy to make if you're on a time crunch in the mornings that can be taken on the go or eaten in tranquility during a slow morning:
Plant-Based Parfait
Ingredients:
-1 cup of So Delicious Dairy-free unsweetened coconut milk yogurt alternative
-1 tablespoon of chia seeds
-Drizzle of cinnamon
-1/4 cup of coconut shreds
-1/4 cup of blackberries
-1/4 cup of blueberries
-1/2 banana
Instructions:
Mix the dairy-free yogurt with chia seeds in a bowl until the chia seeds expand. Slice bananas and top on the yogurt along with blueberries and blackberries. Sprinkle cinnamon and coconut shreds. Indulge! I love how simple and quick this breakfast is. I feel energized and nourished!
Banana Walnut Oatmeal
Ingredients:
-1/2 cup rolled oats
-1 cup of water OR almond milk
-Drizzles of cinnamon
-1/4 cup of walnuts (or your choice of nuts)
-1 Tablespoon of flaxseeds
-1 Tablespoon of chia seeds
Instructions:
Boil almond milk (can substitute for other plant-based milks or water) in a small pot. Add rolled oats and stir moderately for 5 minutes with a wooden spoon. Add cinnamon as oats begin to expand. I like my oatmeal naturally sweet, so once the oatmeal is done in the pot, I preferably slice a banana, stir in the pot and leave for 2 minutes. Then, I put the oatmeal in a bowl and top it with walnuts, chia seeds and flax seeds for a nutritious kick. Enjoy!
Avocado Toast Breakfast Plate
Ingredients:
-1 to 2 slices of sprouted grain bread (or any bread of your choice. I like that sprouted grain is bread in its purest form, but sourdough is just as delicious as well!)
-1/2 avocado
-Drizzle of red crushed pepper
-Drizzle of onion powder
-Drizzle of garlic powder
-Mixed greens
-1/2 cucumber
-1 gala apple
-Drizzle of cinnamon
Instructions
Toast bread in the toaster and once it cools off, spread avocado and drizzle red crushed pepper, onion and garlic powder. Some other options is to opt out the onion powder and add red onions and cilantro and lime! I also like to slice an apple and add some cinnamon the side, as well as slicing cucumbers and adding some mixed greens. This is a great option for an on-the-go breakfast. I like that everything can be put in Tupperware's or reusable baggies and enjoyed! Other days, I like to alternate with other veggies such as carrots and add a small bowl of plant-based parfait (recipe coming up!) for breakfast!
Overnight Chia Seed Pudding
Ingredients:
-4 cups of almond milk
-2 cups of chia seeds
-1/8 of vanilla extract
-1 Tablespoon of cinnamon
-1/2 banana
-1/2 cup of strawberries
-1/4 cup of walnuts
Instructions:
In a tall glass jar, combine the almond milk, chia seeds, vanilla extract, and cinnamon, Mix with a whisk and store in the fridge overnight for the flavors to mix in well and chia seeds can expand to get a pudding-like texture. You can also store in the fridge for a minimum of 3 hours. Then put the pudding in a bowl and top with strawberries, bananas and walnuts! Other berries and toppings (like peanut butter) works just as good. Enjoy!
Peanut Butter and Banana Protein Shake
Ingredients:
-2 cups of almond milk
-1/3 cup of creamy peanut butter
-2 to 3 frozen bananas
-1/2 cup of crushed ice
-1 Tablespoon of flaxseeds
Instructions:
Mix all ingredients in a blender and serve ice cold. If you're looking to add more protein, feel free to add chocolate or vanilla plant-based protein powder. They both taste as delicious! This is such a wonderful treat! Especially in the spring and summer when the mornings are hot. (image by detoxinista.com)
I am a big fan of "working with what you got," so if you don't have something at home or don't like certain ingredients, I encourage to find alternatives or deduct ingredients to make it easier for you. These recipes have helped me stay on track with nourishing my body properly in a time-effective manner, and I hope they can help you incorporate more plant-based meals for a holistic lifestyle!
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