We have all experienced those panicked mornings when alarm clocks don’t go off, or we hit “snooze” unconsciously. In those instances, it is easiest to have breakfast on the go, simply grabbing something from the dining hall on our way to class. But for those who are vegan, it is not always easy to grab the first breakfast sandwich or muffin in sight. Here are some delicious, healthy, and easy to-make vegan breakfasts that can be prepared the night before and only require ingredients found in dining halls and local grocery stores.
1. Overnight oats – In a thermos, pour in one cup of old-fashioned rolled oats, one cup of soy, almond or coconut milk, fresh fruit cut into bite-sized pieces, chia seeds (optional) and a drizzle of maple syrup. Refrigerate overnight or heat up in the morning and you’ve got a healthy breakfast packed with protein, iron and other essentials to kick start your day.
2. Chocolate avocado shake – If you have access to a blender, try this sweet and creamy drink to bring energy to your morning. Blend together one and a half cups of vanilla almond milk, three tablespoons of unsweetened cocoa powder, three tablespoons of brown sugar or maple syrup, two tablespoons of melted nondairy chocolate chips and one tablespoon of vanilla extract. Puree until your drink is smooth and thick. Not only does this breakfast provide you with the right types of fat, but it’s also chock full of potassium, calcium, and Vitamin C.
3. Nut butter toast and fruit – If you prefer to have toast for breakfast rather than a drink, try slathering a slice of whole grain toast with peanut butter or other nut butters. Add in some sliced bananas, cover with another piece of toast, and you’ve got a sandwich that’s easy to eat before you get to class. This breakfast also provides you with whole grains and a healthy dose of potassium.
4. Yogurt parfait – In a mason jar, alternate layers of vegan yogurt (soy, coconut or almond) with granola, interspersed with different types of fresh fruit. You can vary your fruit combinations to add different flavors to each parfait such as strawberries and green apples or pineapple and mango chunks. Top your parfait with raisins, dried fruits or nuts to add that extra crunch.
5. Dried fruit and green tea compote – If you know in advance that you will be having an early start to your day, you can make this breakfast and refrigerate it for up to four days! Add mixed dried fruit (apples, apricots, raisins, etc.) to a pot of boiling green tea. Stir in 2 tablespoons of sugar, and let it cook until the fruit is plump and the liquid is thick. Refrigerate until chilled. Not only is this breakfast option delicious, but it also combines a healthy serving of fruit with your caffeine kick.
It is always better to eat something small for breakfast than to skip the meal altogether. Planning ahead and preparing onthe-go meals offer a great way to start the day for both vegans and non-vegans.
Photo courtesy of youngandraw.com