Abir Hamza-Goodacre, our Nutritionist at Benenden Hospital, recommends these healthy, vegan recipes to maintain your energy throughout the day and start your day right. These recipes are packed with delicious, health-boosting foods that will keep you full throughout the day and provide you with the vitamins you need for a balanced diet.
The importance of a balanced breakfast
There’s a reason why breakfast is one of the most important meals of the day. A healthy breakfast kick-starts your metabolism and can help you to burn calories throughout the day.
Many studies have also linked eating breakfast to good health, better memory and concentration, lower levels of ‘bad’ LDL Cholesterol, and lower chances of you developing diabetes, heart disease and being overweight.
Keep reading for seven breakfasts you will want to try now.
DF: Dairy Free
V: Vegetarian
Vg: Vegan
All recipes are gluten free
Acai Bowl with Blueberries (DF, V, Vg) - Serves 2
Ingredients
2 handfuls blueberries
½ frozen chopped banana
2 dates
1 tbsp almond butter
1 tsp Naturya Acai powder (available online at Planet Organic)
For the topping:
1 tbsp Paleo Granola (see recipe in this booklet)
Handful fresh berries
OR
1 tsp mixed seeds
1 tsp desiccated coconut
Handful fresh berries
Method
1. Chop and freeze the banana (at least three hours)
2. Put all the ingredients in a blender and blitz until smooth and creamy
3. Pour into a bowl and top with either of the options above
Oat Pancakes with Avocado and Mushrooms (DF, V, Vg) - Serves 2-4
Ingredients
For the Pancakes:
100g finely ground gluten free oats (blitzed in a food processor to resemble flour)
½ tsp sea salt
½ tsp bicarbonate of soda
1 tsp apple cider vinegar
250ml water
150ml almond milk
For the mushrooms:
300g mushrooms, sliced
1 tbsp extra virgin olive oil
½ tsp salt
½ tsp garlic powder
Top with:
Avocado cut into cubes
Fresh Basil
Method
To make the batter:
1. Mix dry ingredients in a large bowl, then add wet ingredients, mixing well. Add a little more water if needed
To make the mushrooms:
2. In a medium pan, add the oil and heat to medium, add the mushrooms and sauté until soft. Season with a little salt and garlic powder
To make the pancakes:
1. Heat a non-stick pan to medium, add a ladle full of batter to the pan and cook until the pancake is coming away at the edges and bubbling in the middle
2. Flip it over and cook on the other side for a minute or so. Repeat with remaining ingredients or save the batter for another meal (it will last overnight or you can freeze)
3. Top with mushrooms, avocado and fresh basil and serve
Breakfast Smoothie (DF, V, Vg) - Serves 1
Ingredients
Handful frozen berries
250ml almond milk
1 scoop Whey Isolate (available at MyProtein)
1 tbsp porridge oats, soaked overnight
½ tbsp chia seeds, soaked overnight
1 handful fresh spinach
1 date
Method
1. Throw all ingredients into the blender and whizz up
Paleo Granola (DF, V, Vg)
Ingredients
150g chopped almonds
150g chopped pecans
100g sunflower seeds
75g desiccated coconut
¼ tsp salt
2 tbsp coconut oil, melted
1 tbsp honey or maple syrup
1 tsp vanilla extract
1 cup dried unsweetened cherries/cranberries
Method
1. Pre-heat oven to 150°C/300F/Gas Mark 2. Combine seeds, nuts, coconut and salt in bowl. Then combine coconut oil, honey and vanilla in bowl and stir into nut mixture
2. Bake on a rimmed baking sheet with parchment paper for about 30 minutes, until just lightly browned. Add cherries and mix to combine. Let cool completely
3. Serve with your favourite bowl of non-dairy milk for breakfast or as a snack during the day
Quinoa Porridge (DF, V, Vg) - Serves 2
Ingredients
70g quinoa flakes
500ml almond or oat milk
1 tsp Madagascan vanilla extract
½ apple
1 tsp cinnamon
2 tsp maple syrup
100g raspberries
2 tbsp chia seeds, soaked overnight
1 tsp coconut oil
Method
1. Cut the vanilla pod in half and scrape out the vanilla and grate the apple. Place the quinoa in a pot, pour in 350ml of milk, apple and maple syrup. Bring the pot to a boil and then reduce to a simmer for 10 minutes
2. Take the lid off your pot and add in the rest of the milk, cinnamon and vanilla. Cook for another four minutes then take it off the heat, throw in the chia seeds and coconut oil and stir well
3. Transfer to a bowl and top with berries
Raw Power Breakfast (DF, V, Vg) - Serves 2
Ingredients
2 tbsp chia seeds and flaxseeds (mixed)
2 tbsp sunflower seeds/pumpkin seeds (or use both as a mix)
1 tbsp almonds
Almond, oat or coconut milk (for this breakfast use coconut milk from a carton)
1 dessertspoon coconut oil (melted)
½ cup fresh or frozen berries
2 dates
2 tsp unsweetened desiccated coconut (optional)
Method
1. In the evening soak seeds/nuts and dates in milk of choice.
2. In the morning add fresh or frozen berries and blend to a thick smoothie in a small food processor or blender.
3. Stir in coconut oil and top with some desiccated coconut (if desired) and a drizzle of honey.
4. Serve in a bowl (it should have a porridge-like consistency).
Sticky Banana, Tahini, and Walnut Breakfast Bar (DF, V, Vg) - 10-12 servings
Ingredients
2 large ripe bananas
5 Mejdool dates, pitted
3 tbsp tahini
100g gluten free oats
1 tsp baking powder
1 tsp allspice
1 tsp cinnamon
Pinch sea salt
1 tbsp coconut yoghurt (Coconut Collaborative or CoYo) or coconut cream
50g walnuts, roughly chopped
For the topping:
1 banana sliced lengthways into four
Handful whole walnuts
Drizzle maple syrup
1 tbsp sesame seeds
Method
1. Pre-heat oven to 180C/350F/Gas Mark 4
2. Prepare a loaf tin by lining it with baking paper
3. Put the banana, dates and tahini in a food processor and blitz to a paste
4. Next add the cinnamon, spice, salt and baking powder. Blitz again then add in the oats and coconut yoghurt and pulse so that everything is combined
5. Finally add the walnuts and pulse a couple of times to mix through
6. Pour the mix into the tin, pressing into the corners (it will be quite thick so you can add it to the tin by the spoonful)
7. Top with sliced banana and walnuts, pressing them in a little
8. Sprinkle with sesame seeds and a drizzle of maple syrup
9. Bake for approx. 20-25 minutes
10. Let cool then cut into slices and store in an airtight container in the fridge
Access private nutritional therapy and dietetics
If you’re looking for help to change your diet, our team of specialist staff - including a dietician and nutritionist – can help you through nutritional therapy and dietetics.
Nutritional therapy can support you to adapt what you eat and drink in order to help you achieve your health and wellbeing goals. Our diagnostic department also offers tests, scans and examinations, helping you to feel better, fast. To find out more about our nutritional therapy, complete our online booking form or call our Private Patient Team on 01580 363 158.
Published on 12 January 2023