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.
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 vegan tropical smoothie is even more user friendly than a pop tart!
What Can I Use Instead of Milk in a Smoothie
The most common dairy alternatives in a vegan smoothie include:
- Coconut milk
- Almond Milk
- Cashew Milk
- Hemp milk
- Soy milk
- Silken tofu
- Macadamia milk
I’m pretty clear with people about my limited tolerance for “rules” especially when it comes to food.
I think that is why this 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 in the recipe at least once a week. In addition, this 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!
Can I put Raw Oats in a Smoothie?
Absolutely! Raw oats are an excellent way to boost up the protein and fiber in this mix even further.
Hemp seeds are also an excellent addition. They contain omega-3&6 constituents, vitamin E, phosphorous and potassium to boot!
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! Also, the hearty nutrition composition of hemp seeds well accommodates the slightly higher price tag!
Other Smoothie Tricks Include:
- That creamy thick texture can come from tofu OR it can come from a little more banana!
- 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!
- Bought too many avocados and they’re all about to die a painful death? Cut them, scoop out the flesh, and freeze them! Add them to this smoothie!
Do You Need Liquid For a Smoothie?
The short answer here is- yes. Unless your jam is more of a funky fruit snow cone.
Using fresh fruit versus frozen, in particular those with a lot of water, might eliminate the need for liquid.
If you are using fresh fruit, you will likely want to add some ice to the mix to make it an actual smoothie.
Can you use Water Instead of Almond Milk For a Smoothie?
Absolutely! This works particularly well if you have a product in place to keep the creamy texture. Tofu or a vegan yogurt works well here. Avocado can also mimic creaminess.
You can also simply choose a more fruit forward smoothie by adding water instead of a plant based milk.
Do You Put Ice In a Smoothie?
Frozen fruit will eliminate the need for ice in a smoothie. For fresh fruit smoothies, ice can give a savory texture.
You can also mix fresh and frozen fruit to eliminate the need for ice in a smoothie.
Is Drinking A Smoothie The Same as Eating Fruit?
Absolutely! If you’re prepping a fresh or frozen fruit smoothie from scratch, the fruit maintains all of its vitamins and minerals when blended.
This is not the same as juicing where the fruit tends to be stripped of its fiber (one of the main benefits of the fruit!)
This is also NOT the same for commercially blended smoothies which are often stripped of the fiber as well.
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!
It’s no mystery that fruit goes bad FAST! This smoothie is your ultimate salvation for that dilemma!
What are Some Common Vegan Smoothie Ingredients?
While I really love the berry mango twist of this “breakfast dish Here are a few additional smoothie goodies:
- Nut Butters
- Sesame Seeds
- Pumpkin Seeds
There are no rules in plant based smoothie world. Just be careful, I once left the sesame seeds on the counter, snacked on a bit too much wine, and tried to simmer them in a pot of water later as lentils for dinner. I could certainly teach a class on kitchen fails!
Get everything you need to vary up your morning smoothies on my plant based shopping list.
How Many Smoothies Can I drink a Day?
Smoothies are an excellent way
- To stay hydrated
- Boost fruit and veggies intake
- Increase fiber
- Load up on antioxidants
However- In nutrition enough is as good as a feast. Everyone has different caloric needs, but in general 2-12oz smoothies per day is probably sufficient for most.
Some risks with including too many smoothies might include gastrointestinal distress with the high fiber content. If you find yourself simply sipping on smoothies out of habit versus hunger, it could also lead to unintentional weight gain.
Is a Smoothie A Food or Drink?
This one’s up for debate. Typically as a dietitian when I consider a “meal” I think of something that contains protein, produce, and carbohydrate.
A smoothie contains all of these components. Carbohydrates from the fruit, seeds, and potentially oats. Protein from the tofu and the seeds. And Produce from the fruits and or veggies you put in the mix.
Therefore while a smoothie is “drinkable” it could certainly be considered a food or a meal if you’re making it from scratch.
How Long Can a Smoothie Last In The Fridge?
This smoothie is good in the fridge for about 3 days in a sealed container.
However, it’s important to note that it will not maintain its consistency! Blend with a little ice to get the smoothie consistency again.
Smoothie can be frozen for up to three months.
What Can I Do With Leftover Smoothie?
Use leftover smoothie for all sorts of cool creations such as:
- Crepe toppings
- Waffle toppings
- Freeze them as popsicles
- Pour into ice cube trays to freeze again for later use
- As a substitute for fats in baked goods
- Combine for use with oats for overnight oats
- As a salad dressing
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 your favorite color plant based smoothie- do you prefer green, blue, yellow, or even red? And most importantly, what types of super foods do you throw in there to make the magic happen?
Vegan Tropical Smoothie
- 1 cup almond milk
- ¼ cup silkin tofu
- 1 large frozen banana
- 1 ½ cup frozen strawberry
- 1½ cup frozen mango
- 2 Tbsp hemp seeds
- ¼ cup water (may need more or less depending on preference)
- toss ingredients into blender except water
- slowly add water at the end of blending to obtain desired consistency.