4 Simple Plant-Based Breakfast Swaps

 

Lately, it’s no secret that choosing to live a more plant-based lifestyle has its perks. There are many reasons as to why people choose to follow a plant-based diet: for ethical reasons, for environmental concerns, or just as a simple effort to help improve their overall health.

In fact, research suggests that people who eat primarily plant-based foods tend to show lower rates of obesity, diabetes, heart disease and certain types of cancer in comparison to those who eat meat regularly. This is because these plant-based diets are usually very high in fiber and low in saturated fat, which play huge roles in promoting these nutritional benefits.

The plant-based lifestyle

In general, people who follow a plant-based diet eat much less meat and instead, consume more fruits, vegetables and plant-based protein. The most common types of plant-based diets are known as vegetarianism & veganism. 

Vegetarianism

Vegetarians do not eat meat, poultry, fish or seafood, but they may still eat other animal-derived products, such as eggs, dairy, honey and gelatin.

Veganism

Vegans, on the other hand, do not eat any animal-based products. In fact, people who follow a vegan diet will usually also avoid wearing clothes with leather, down or fur.

Looking to live a more plant-based lifestyle?

Breaking out of old (food) habits and traditions can be quite challenging from the get go. Instead of making significant changes to your usual diet and eating habits at once, start with the simple & easy swaps…think of the ingredients that make up you breakfast!

The simple swaps

  1. Milk

Milk is a common staple in the average household and is most often consumed at breakfast. It is also an excellent source of Vitamin D & calcium, which are important nutrients to help build strong bones and teeth.

Plant-based milk alternatives are pretty similar in nutritional composition, and mainly differ in their protein contents, texture and taste. 

Choose the one fit for your needs & preferences!

  • Soy milk (7g of protein)

  • Cashew milk (5g)

  • Oat milk (4g)

  • Quinoa milk (3g) 

  • Almond milk (1g)

  • Coconut milk (1g)

  • Rice milk (<1g)

2. Cheese

While it is quite tricky to recreate the stringy & creamy texture of cheese, its taste & texture can easily be masked by a simple nutty swap that each offer their own set of nutritional benefits ! 

  • Dairy-free cheese (taste & texture)

  • Nutritional yeast (taste)

  • Cashews  (texture)

3. Eggs 

In many recipes, eggs are most commonly used as binding agents when preparing your basic homemade recipes. Luckily, we can easily find some plant-based alternatives by simply using some common household pantry staples. 

  • Applesauce (1 cup : ¼ cup ratio)

  • Flax seed (1 tbsp of ground flax seed : 3 tbsp water ratio is equivalent to 1 egg)

  • Chia seeds (1 tbsp of chia seed : 3 tbsp water ratio is equivalent to 1 egg)

Give it a try in your next home baked creation, like these Breakfast Cookies, Apple Flax Muffins or Vegan Banana Bread

4. Egg whites 

While the vegetarian diet does not necessarily rule out the consumption of eggs, you can also find a few soy-based alternatives that provide a similar texture as well as quite the protein punch. 

  • Tofu

  • Tempeh

I love whipping up this Southwest Tofu Scramble using my leftover veggies!

What are some vegan/vegetarian breakfast ideas?

While getting into the specifics of going plant-based can get overly complex, one thing’s for sure: it is imperative to increase our fruit & vegetable consumption.

Here are some fun plant-based ways to add some colour to the usual breakfast dance.

  • Buckwheat crepes topped with fruits and nuts 

There’s nothing like the thought of some fresh homemade crepes in the morning like these Buckwheat Crepes. The best part of it all? Garnishing it ! 

  • Morning Toast

A toast a day keeps the doctor away...but the real question? Savoury or sweet ?! Here are 9-ways to dress up your Morning Toast.

  • Smoothie Bowl with Granola

Sunshine in a bowl. Need I say more? Something frozen, fresh and refreshing to start the day, like this Berry Banana Smoothie Bowl.

  • Tofu Scramble

Got an egg allergy? Switch to tofu like this Tofu Scramble! With a combination of turmeric, nutritional yeast and spices - you’ll never want to go back! 

Bottom line: Stick to what you know and learn to tweak from there!

 
Laura NguyenComment