You don’t need a recipe for this one: make up the oatmeal on water or all-plant milk, according to package directions. Add a chopped apple and as many sultanas as you like, and enjoy.
If you have some spices like cinnamon and ground cloves, you could add those for an apple pie flavour. Sweeten, if desired, with vegan sugar or maple syrup.
Simple, hearty, and nutritious, these beans make for a perfect breakfast with some toast.
Ingredients:
1 can cannellini beans
1 can tomatoes (we won’t use it all)
1/4-1/2 tsp suitable-for-vegans sweetener (to taste)
1/4 tsp salt
Freshly ground black pepper
4 slices suitable-for-vegans bread, toasted
Directions:
1. Meanwhile, empty the beans and their liquid into a saucepan. Add the juice from a can of tomatoes and stir.
2. Bring to a simmer for about 5 minutes until slightly thickened. Add a tomato from the can, crushed between your hands, to thicken if necessary–alternatively, you can use a couple of tbsp of tomato purée if available.
3. Meanwhile, make the toast.
4. Add the sugar, to taste, and the salt. Season with freshly ground black pepper and serve, reserving half of the recipe for tomorrow’s lunch.
How could you wake up feeling grumpy when you’ve planned this delicious breakfast?
Ingredients:
1 cup oats
2 bananas (1 mashed, 1 sliced)
8 dates
a pinch of salt and a splash of vanilla essence, if available
Peanut butter and flaked almonds to serve
Directions:
1. Soak the oats in enough water (or use all-plant milk if you prefer) to just cover them. Add 1/2 of the mashed banana and stir.
2. Place the dates in a blender with salt, vanilla essence, and enough hot water to blend to a smooth consistency. If you don’t have a blender, chopped dates will work perfectly well!
3. Layer the oats, sliced bananas, date caramel, and mashed banana into a glass, alternating. Top with a few dots of peanut butter, and sprinkle with flaked almonds.
A perfect grab-and-go breakfast that’s oil-free, lower in sugar than other muffins, and great to make in advance, keeping up to three days in a sealed container. This recipe makes 12 muffins and a small loaf or cake, or 18 muffins. They are not incredibly sweet, so if you like sweet muffins, add an extra 0.25 cups suitable-for-vegans sugar.
Ingredients
1 apple, grated (leave the skin on for its nutritional benefits)
1 carrot, grated
1 banana, mashed
1.25 cups wholemeal spelt flour
1 cup oat bran
8 dates, finely chopped
1 tsp cinnamon
1/4 cup chopped walnuts
1.5 tsp baking soda
1 tsp vanilla essence
1/2 tsp salt
1/2 tsp ground ginger
1/4 tsp nutmeg
2 tbsp ground flax
1 tbsp lemon or lime juice
1.25 cups soy milk
0.25 cups maple syrup
1 cup blueberries
Directions
1. Preheat oven to 180C. Line a muffin pan with silicone muffin cases. If making a small loaf or cake in addition, set a silicone loaf or cake dish on a baking tray, or spray a metal dish with a light mist of suitable-for-vegans spray oil.
2. Mix all ingredients.
3. Layer into the tins.
4. Bake in the oven for 25 minutes, or until a toothpick inserted comes out clean. Allow to cool in the tin.
It’s sure to be a good morning with this Baked Pumpkin Pie Oatmeal, served here with a generous dollop of coconut whip to give you that dessert-for-breakfast flavour and to start your day on a sweet note. Serves 4.
Ingredients:
2 cups rolled oats
2 tbsp suitable-for-vegans brown sugar
2 tbsp ground flaxseeds
1/4 tsp ground cloves
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Pinch salt
2 tbsp chopped pecans, optional; extra for serving
1 tsp vanilla extract
1 cup pumpkin puree
1 1/2 cups soy milk
Directions:
1. Preheat oven to 160C.
2. Mix all ingredients together. Add to a shallow baking dish and bake for about 20 minutes or until the liquid is absorbed and the centre is set.
If you take breakfast seriously, you’ll want to try this filling, lightly spiced and naturally sweet wrap with its medley of textures. Perfect for eating on the go, or for working your way through at the breakfast table; the choice is yours. The recipe does require that you soak the oats overnight, or for at least 20 minutes, so plan ahead! Serves 1.
Ingredients
For the overnight oats
1/4 cup rolled dry oats
1/4 cup all-plant (e.g. soy) milk
1 tbsp flaxseeds
1/2 tsp cinnamon
Pinch ground nutmeg
Pinch ground ginger
Pinch ground cloves
For everything else
1/4 cup dried fruit of choice, chopped, if necessary, and soaked briefly in boiling water while you prepare everything else
1/2 banana, mashed
1/4 apple, chopped
1 tbsp nuts of choice, chopped
1 tbsp nut butter of choice
1 wholewheat tortilla
Directions
1. The night before (or at least 20 minutes before), combine the oats, plant milk, flaxseeds, and spices. Leave to soak.
2. Warm the tortilla according to package directions to make it pliable.
3. Drain the dried fruit.
4. Fill the tortilla with the dried and fresh fruit, oats, nuts, and nut butter. Roll and enjoy.
A deliciously healthy smoothie bowl made with ingredients that you can find in your local supermarket. Don’t worry; this doesn’t taste like vegetable soup: the flavours of the fruits are dominant.
Ingredients:
For juicing
1/4 cucumber
1 slice pineapple
1 apple
1 kiwi fruit
For blending
2 frozen bananas
Large handful spinach
Large handful frozen peas
Handful oats
15-20 basil leaves
For decorating (suggestion)
Fresh, dried, or frozen fruit
Nuts and seeds
Coconut flakes
Suitable for vegan muesli or granola
Directions:
1. Juice the pineapple, cucumber, apple, and kiwi.
2. Add to the blender with the bananas, spinach, oats, peas and basil. If the mixture is too thin, add more oats or frozen peas. If too thick to blend, add a little more liquid (all-plant milk would be suitable).
3. Pour into a bowl (or two, depending on desired serving size), and serve decorated according to taste.
This bowl is earthy and moderately sweet. If you don’t like the earthiness of beets, some lime juice will help cut through it a little. You can also add a touch of vegan liquid sweetener to enhance those sweet notes.
Ingredients
For juicing
1 slice pineapple
1/2 large red beet
1 apple
For blending
100g frozen strawberries
100g frozen cauliflower
For decorating
Desiccated coconut
Flaked almonds
Oats
Optional
1/2 lime
Maple syrup or other suitable-for-vegans liquid sweetener
Directions
1. Juice the pineapple, beet, and apple
2. Blend the juice with the frozen strawberries and cauliflower.
3. Taste. If you find the bowl too earthy, squeeze the lime into the blender over your closed hand (palm facing up; this way, you catch the seeds). If you’re adding the lime juice, blend briefly.
4. Transfer to a bowl, decorate, add some maple syrup (or other suitable-for-vegans sweetener), and enjoy.
5. As with all smoothie bowls, they will melt rather quickly. A good tip to slow the melting process is to leave your bowl in the refrigerator overnight and use this for plating your smoothie bowl the next day.
Oil-free, ready in just over 10 minutes, and suitable for novice cooks, these baked beans are perfect for breakfast or lunch.
Ingredients
1 small onion, finely chopped
2 cloves garlic, minced
300g passata
1 x 400g can white beans (e.g. cannellini or haricot)
1 tbsp red wine vinegar
2 tsp maple syrup
2 tbsp soy sauce
1/2 tsp cumin
1 tsp smoked paprika
Directions
1. Heat a small saucepan over a medium low heat. Add the onion and sauté until just starting to caramelise (about 3-5 minutes). Add the garlic and a splash (about 1tbsp) water and cook for another 30 seconds.
2. Add the rest of the ingredients to the pan. Bring to a simmer and allow the sauce to reduce slightly, about 5 minutes. Taste, adjust seasoning if necessary, and serve.
Overnight oats make for a healthy and quick breakfast on busy mornings. This recipe serves 1.
Ingredients
1/2 cup rolled oats (not quick cook) + 1 tbsp (optional; keep separate)
1/2 cup plant milk (e.g. unsweetened soya)
1 apple
1/4 cup fresh or frozen raspberries
1 tbsp chopped nuts of choice (e.g. pecans or almonds)
Maple syrup, if desired
Method
1. Soak 1/2 cup oats in the plant milk overnight (or for at least 20 minutes).
2. Toast 1 tbsp oats in a sauté pan over a low heat until golden.
3. Just before you’re ready to assemble and eat the dish, dice the unpeeled, but washed, apple. Mix half of the apple into the oat mix.
4. You can create layers of oats, raspberries (reserving a few for topping), apples, repeating until all of the oat mixture is used up. Alternatively, you can place all ingredients into a bowl and mix. Top with the toasted oats, raspberries and nuts. If desired, pour some maple syrup over the top.
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