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The Best Refreshing Morning Routine: Have a Vegan Breakfast

The Best Refreshing Morning Routine: Have a Vegan Breakfast

We’ve all heard how breakfast is the most important meal of the day. It sets the tone for your day ahead, and is a great opportunity to put yourself in a good mood! Unfortunately, things can get a little tricky if you’re vegan or just want to cut out meat products from your diet. To make it easier we’ve prepared 30+ vegan breakfasts divided into 3 sections:

  • Delicious Vegan Breakfast Recipes
  • Quick-to-prepare Vegan Breakfast Ideas
  • High Protein Vegan Breakfast Ideas (Egg-less, of course!)

Enjoy!

Delicious Vegan Breakfast Recipes

Your morning meal should make you happy, and there is no reason why it can’t be vegan AND delicious.

Jumbo Chickpea Pancake

    This is proof that pancakes can be good for you: this recipe has no eggs, no milk, no sugar, and even no gluten! Recipe here.

    Best Ever Vegan Pumpkin Spice Muffins

      This muffin is a spicy treat that is delicious on its own, no butter required. Don’t forget to top it with nuts! Recipe here.

      Veggie-loaded Breakfast Casserole

        This hearty casserole has plenty of vegetables to start your day right. You can also swap out any ingredient for your favorites to mix things up. Recipe here.

        Southwest Tofu Scramble

          A simple tofu recipe with bright flavors to wake you up. Serve with a side of potatoes or toast and you have a balanced vegan breakfast! Recipe here.

          Greek Chickpeas on Toast

            The classic beans on toast with a Mediterranean twist. Recipe here.

            Vegan Detox Green Monster Smoothie

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              This neon green smoothie is the perfect to-go vegan breakfast for mornings you just don’t want to cook. Recipe here.

              Healthy German Chocolate Cake Oatmeal

                This oatmeal is just an excuse to have cake for breakfast. And it’s still vegan, of course. Recipe here.

                Peanut Butter and Banana Overnight Oats

                  Another reason why oats don’t have to be boring. Use ripe bananas to make it a sweet treat without feeling guilty. Recipe here.

                  Mango, Coconut, and Chia Pudding Parfait

                    A creamy alternative to oats if you prefer your breakfast spoonable. Recipe here.

                    Vegan Caramel Banana Cream Parfait

                      This looks like dessert and tastes like dessert. Yes, it’s how good vegan breakfast can be! Recipe here.

                      Quick-to-prepare Vegan Breakfast Ideas

                      Just because you’re in a hurry (and vegan) doesn’t mean you should skip breakfast—and you shouldn’t, because you have so many quick and easy options:

                      Vegan French Toast

                        This French Toast recipe uses almond milk and nutritional yeast for the batter. Ready in 15 minutes, recipe here.

                        Gluten Free Vegan Banana Pancakes

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                          This pancake recipe has essentially no fat and is sweetened with ripe banana and coconut sugar. Ready in 20 minutes, recipe here.

                          Vegan Gluten Free Oatmeal Waffles

                            This has to be the most exciting way to eat oatmeal for breakfast. Learn the recipe and you can top with any fruit you fancy. Ready in 30 minutes, recipe here.

                            Strawberry Infused Quinoa Breakfast Bowl

                              A twist on the regular bowl of porridge. Fruity, creamy, and vegan. Ready in 5 minutes (an extra 20 minutes if you don’t already have cooked quinoa), recipe here.

                              The “Zen” Quinoa Bowl

                                Once you’ve learned to cook quinoa, why not make it into a savory vegan breakfast bowl? Feel free to customize with your favorite vegetables, but avocado is not optional. Ready in 15 minutes, recipe here.

                                Seedy Hummus Toast

                                  A lighter alternative to the regular peanut butter on toast. Ready in 8 minutes, recipe here.

                                  Avocado Toast

                                    Just a quick reminder that avocado toast is vegan (it really is the perfect food). Ready in 5 minutes, recipe here.

                                    Easy Apple Chickpea Hash

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                                      This hash will keep you satisfied until lunchtime. Ready in 20 minutes, recipe here.

                                      Amazing Healthy Vegan Breakfast Burritos

                                        This breakfast burrito has tofu in place of the usual sausage, but is flavorful and satisfying all the same. Ready in 15 minutes, recipe here.

                                        Vegan BLT Sandwich with Eggplant Bacon

                                          This sandwich is proof that the BLT is not only for carnivores! (You can swap store-bought vegan bacon for the eggplant bacon.) Ready in 10 minutes, recipe here.

                                          High Protein Vegan Breakfast Ideas (Egg-less, of course!)

                                          When we talk about high protein breakfast we think of eggs. Think again. Or look at the following high-protein vegan recipes without eggs, because we’ve done the thinking for you!

                                          Raw Buckwheat Breakfast Porridge

                                            If you haven’t heard of buckwheat groats, you should try this. It requires no cooking, and is a nice start to a warm morning. Recipe here.

                                            5-Minute Oatmeal Power Bowl

                                              An oatmeal with all the fixings, this one gets its protein from a variety of nuts and seeds. Go crazy on the toppings. Recipe here.

                                              Creamy Vegan Bircher Muesli

                                                This is oatmeal’s cool, fancy, Swiss cousin, Müesli. Top it with the nut milk of your choice and serve cold. Recipe here.

                                                Walnut-Cranberry-Ginger Power Bars

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                                                  This recipe is perfect for on-the-go breakfast. Oat bran and walnuts in these bars make them a nice protein-rich vegan breakfast. Recipe here.

                                                  Crunchy Raw Vegan Protein Balls

                                                    Another no-cook on-the-go option. Packed full of seeds and nut butter, you won’t just want them for breakfast! Recipe here.

                                                    AB&J Smoothie

                                                      Almond butter gives this fruity smoothie a creamy texture. Recipe here.

                                                      Chocolate Orange Chia Pudding

                                                        This chia pudding is so chocolatey that you won’t believe it’s vegan. Recipe here.

                                                        Vegan Cinnamon Crumble Coffee Cake Muffins

                                                          One more dessert vegan breakfast recipe! This has no eggs, but uses pumpkin puree to make up for the chewy texture. Recipe here.

                                                          Simple Tofu Quiche

                                                            This eggless quiche uses extra-firm tofu as the protein and has a hash brown for crust. You won’t even miss the egg! Recipe here.

                                                            Hash Browns

                                                              Hash browns are an all-time breakfast classic. Here’s how to make the best ones, every time.

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                                                              Wen Shan

                                                              Proud Philosophy grad. Based in HK.

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                                                              Last Updated on August 12, 2019

                                                              12 Best Foods That Improve Memory and Brain Health

                                                              12 Best Foods That Improve Memory and Brain Health

                                                              Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                                              But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                                              I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                                              Here are 12 best brain foods that improve memory and brain power:

                                                              1. Nuts

                                                              The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                                              Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                                              Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                                              Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                                              2. Blueberries

                                                              Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                                              When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                                              3. Tomatoes

                                                              Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                                              4. Broccoli

                                                              While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                                              Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                                              Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                                              5. Foods Rich in Essential Fatty Acids

                                                              Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                                              The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                                              Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                                              6. Soy

                                                              Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                                              Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                                              Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                                              7. Dark Chocolate

                                                              When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                                              Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                                              8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                                              Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                                                              B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                                                              Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                                              Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                                              To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                                              9. Foods Rich in Zinc

                                                              Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                                              Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                                              Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                                              10. Gingko Biloba

                                                              This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                                                              It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                                                              However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                                              11. Green and Black Tea

                                                              Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                                              Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                                              Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                                              12. Sage and Rosemary

                                                              Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                                              Try to enjoy these savory herbs in your favorite dishes.

                                                              When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                                              More About Boosting Brain Power

                                                              Featured photo credit: Pexels via pexels.com

                                                              Reference

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