What Can I Eat For Breakfast on A Plant Based Diet?
There are a few common themes I have noticed in my years of nutrition counseling when it comes to breakfast. The first is that the practice is altogether absent (which ironically often comes as a surprise to patients when I ask the question “what do you eat for breakfast?”) The second is that breakfast has become the most stagnant meal of the day (“yea I had a pop tart. again.”) I am happy to report- A plant based smoothie is even more user friendly than a pop tart!
Regardless of these too often breakfast trends, every time I suggest a more plant based breakfast someone, somewhere starts yelling about losing their bacon and eggs! Am I in the twilight zone?
Are There Rules For Creating a Perfect Plant Based Smoothie?
I’m pretty clear with people about my limited tolerance for “rules” especially when it comes to food. I think that is why this berry tofu plant based smoothie and I bonded so quickly! It can take a lot of push and shove before it altogether makes a lousy breakfast! For example, I run out of at least one of the ingredients listed once a week. In addition, this plant based smoothie evolved of scraps in my kitchen, as all of my fresh produce slowly rotted to the abyss on behalf of my poor meal planning!
Here are some plant based smoothie hacks for the shopping slacker:
- That creamy thick texture can come from tofu OR it can come from a little more banana!
- You can use water if you run out of nut milk, as long as you have enough fruit and tofu.
- You can add peanut butter, almond butter, or tahini in place of hemp seed. It still gives it that nutty flavor and a little extra protein .
- Most green things can go in this plant based smoothie flawlessly! Spinach, kale, and avocado are good options! Spinach starting to wilt and you’re not sure whether to but it back in the fridge, toss it in the trash or commit? This plant based smoothie is a good place to put it.
- Can’t get your kids to eat those veggies they’ve shoved to the back of the fridge? Hide them in this smoothie. Then lie to them and tell them its made of nothin’ but fruit snacks. I’m not above it.
- The frozen fruit can be replaced with fresh. However, the frozen does give it the icy creamy texture so I wouldn’t recommend replacing all of it!
Why Would I put Hemp Seeds in My Plant Based Smoothie?
The better question- What the hec is a hemp seed? Well the best way to describe a hemp seed is likeness to a tiny power-house of protein, omega-3&6 constituents, vitamin E, phosphorous and potassium to boot! Hemp seeds are also one of the few awesome plant based sources of a complete protein!
You’re already getting a lot of complete protein in this berry tofu plant based smoothie,so the hemp seeds are basically just the icing on the cake. Hemp seeds are a smidge pricier than other opportunities for protein (including peanut butter or tahini) which swayed me from their initial purchase for several months. However, I really think once you take the bait you’re hooked for life! And the hearty nutrition composition of hemp seeds well accommodates the slightly higher price tag!
What's in your fridge? And Can I put it In a Smoothie!
If you follow me and my blog you know universal law in Shena land is that I HATE WASTE! Whether it’s a fifty-nine cent bushel of cilantro that perished before its time or the raspberry that rolled off to the back of the fridge it’s got a life that needs to be lived to the fullest in the form of our food!
While I really love the berry mango twist of this “breakfast dish” you can really sub out any frozen fruit. Blueberries, blackberries, or even cherries can be great alternatives. There are no rules in plant based smoothie world. I’ve also been known to add tumeric, pumpkin seeds, and sesame seeds to the mix. Just be careful, I once left the sesame seeds on the counter, snacked on a bit too much wine, and tried to to simmer them in a pot of water later as lentils for dinner. I could certainly teach a class on kitchen fails!
How Adventurous are you with a Smoothie?
If you’re a smoothie maniac like me share all of your creative strategies below! There is always room for another fantastic smoothie blend in the world.
What’s you’re favorite color plant based smoothie- do you prefer green, blue, yellow red? And most importantly, what types of super foods do you throw in there to make the magic happen?
Berry Tofu Plant Based Smoothie
- 1 cup almond milk
- 1/2 cup silkin tofu
- 1 medium frozen banana
- 1 cup frozen strawberry
- 1 cup frozen mango
- 1/4 cup hemp seeds
- 1/2 cup raspberry
- 1/2 cup water (may need more or less depending on preference)
- toss ingredients into blender.