Did you know that WHO (the World Health Organisation) recommends that we halve our sugar intake to 5 per cent of daily calories, or about six teaspoons? But would you believe that you and your children could be eating more than that just for breakfast?
Ready-made cereals are loaded with hidden sugar, so if you’re looking for tasty, filling alternatives or are just fed up eating the same thing for breakfast every day, look no further than these 7 of the best ever plant-based breakfasts. They’re all quick to make, nutritious and filling and will keep you feeling full right the way through to lunch.
These seven breakfast are my favourites, I hope enjoy them as much as I do!
1. Porridge oats/oatmeal – 6 delicious toppings
I love them! I have oats/oatmeal every day of the week, even in summer. I especially love the taste of Mornflake porridge oats 
as they’re rich and creamy but have nothing in them except for good old fashioned oats.
Oats keep you regular, contain essential minerals such as magnesium, zinc, selenium and phosphorus and are super tasty. Follow the packet cooking instructions but make them with water or a plant based milk rather than dairy milk and then try adding one of these delicious toppings:
Banana – Slice one banana over the top and add one tablespoon of maple syrup. Stir, serve and eat for a natural sweet hit
Nuts and raisins – Add hazelnuts and raisins for a sweet and crunchy start to the day
Cherries – Add some dark cherries, a teaspoon of vanilla extract and stir. Delicious!
Chia seeds – Add Chia seeds – soak them overnight to absorb water and then add a small handful to your porridge. You can also add ground flaxseeds to your porridge as well. Remember to stir well to ensure you get some with every spoonful.
Rhubarb – It’s rhubarb season (April/May in the northern hemisphere)! I stew a few stalks of rhubarb the night before. I don’t add sugar, just a little water and put then I put the lid on to let them steam for 5 -10 minutes. Once they’re cool, pour into a container and put them into the fridge ready to use for the next few mornings. Add two to three tablespoons to your porridge – it’s delicious!
Apples – similar to the rhubarb, stew a few apples the night before – it’s the same process as the rhubarb, then generously add to your porridge the following morning. Top with a little cinnamon and raisins, or have just have the stewed apples. They’re yummy!
2. Organic puffed oat cereal
In a hurry and need something to eat quickly? Try puffed oat. It’s made from 100% wholegrain oats, while puffed rice is made from organic wholegrain brown rice. Both are sugar free and taste delicious served with your choice of a plant-based milk. I use brown rice milk. They’re ideal when you don’t want something too heavy. Kallo and Rude Health make great ones.
3. Banana French toast
This is a great weekend breakfast and is super easy to make. All you need are two medium bananas mashed up, 2/3 cup rice or oat milk, 2 tablespoons maple syrup, 1/8 teaspoon cinnamon, and four slices of whole wheat bread
Blend the bananas, rice or oat milk, syrup and cinnamon until smooth. Pour into a flat shallow dish and then soak the slices of bread for one minute on each side so they absorb a lot of the mixture. Transfer to a frying pan and cook the first side until lightly browned – about 3 minutes, then turn and cook the second side until browned. Serve and enjoy!
4. Berry berry smoothie
If you’re looking for a quick, on the go smoothie then this one’s for you. It makes about three cups. All you need is two cups of fortified oat or rice milk, one large banana, sliced, ½ cup unsweetened frozen raspberries or blueberries (If you’re in the UK, Sainsbury’s do lots of delicious frozen fruits) and ¼ cup unsweetened frozen raspberry juice.
Put all the ingredients in a blender and combine until very smooth then serve right away into your on the go container.
5. Toast!
I love it. Use wholemeal bread or bake your own. It’s super quick. Here’s my recipe. Spread it with natural peanut butter (check the label to ensure that oil or sugar have not been added to it, it should be 100% peanut) and slices of banana or spread it with 100% fruit jam or marmalade. I have toast most mornings with my porridge.
6. Breakfast burrito
Not for everyone, but when you make the Black bean chilli (click here for the recipe), make double the quantity and then freeze it for use as the filling for a breakfast burrito. It’s ideal for brunch at the weekend.
7. Fresh fruit salad
Fresh, filling and delicious. Ideal when you don’t want something to heavy. This fruit salad can be made the night before and stored in the fridge as long as you don’t add the bananas until you’re about to serve it. Check out the recipe here.
Bonus breakfasts!
If you hanker after some plant-based pancakes, waffles or scrambled tofu, then look no further than these three delicious recipes from the Physician’s Committee from Responsible Medicine. They’re yummy! Here are the links to them:
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