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Morning Rice

Ingredients (use vegan versions):

* 1 cup brown rice
* apple juice
* cinnamon
* fruit(banana, kiwi, strawberries etc…)

Directions:

I have heard of every morning rice, but I think this one is
the best. Cook brown rice as directed. When brown rice is
finished, add apple juice, as much as you like. I like mine
drenched. Add a little bit of cinnamon and any fruit you
like. I mashed a banana and cut up some kiwi. You might
like to experiment, but very tasty!

Serves: 2

Preparation time: 1/2 hour

Porridgelisious

Ingredients (use vegan versions):

* 1 cup porridge oats
* 1 cup soymilk
* 1 cup water
* 1 green apple, peeled (optional) and chopped finely
* 1 red apple, ditto (peeling more necessary here)
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon ground nutmeg
* sultanas, optional (similar to grapes)
* sesame seeds, optional

Directions:

The perfect start to a winter (or
autumn, or even summer) morning. It’s
low fat, tasty, healthy and even the
little ones love it. Basically
porridge with a bit of a difference

Bung everything in a saucepan and stir
until it is thick. The apple means you
don’t need to add anything like vegan sugar
to it. You can add sultanas if you
wish, but they detract, IMO. The
cinnamon and ginger add a little zing.
Also really nice with a handful of
sesame seeds added just before serving.

Serves: 2 - 4

Preparation time: 10 min

Hemp Pancakes

Ingredients (use vegan versions):

* 1/4 cup hemp seed
* 1/4 cup wheat germ
* 1/8 cup wheat bran
* 1/2 cup wheat flour
* 2 tablespoon vegan sugar
* 2 teaspoon baking powder
* 1 tablespoon orange juice
* 1/2 cup soy/rice milk

Directions:

1. Mix dry ingredients well.
2. Add liquid and mix well.
3. Let sit for a minute or so until bubbly.
4. Add water or other liquid if too thick.
5. Cook on nonstick griddle on about medium heat (you want it hot, but not on hi) or in pan with oil.
6. Once the top is bubbly, turn over. (about a minute each side)
7. Top with fruit, syrup, nuts, anything you like.

Serves: 6 - 8 medium pancakes

Preparation time: 10 min

Hash Brown Scramble

Ingredients (use vegan versions):

* 2 cups shredded red or sweet potato
* 1/4 cup chopped red onion
* 1/4 cup chopped red pepper
* 1 cup finely sliced kale
* 2 cloves chopped garlic
* 1/4 cup crumbled firm tofu or vegan breakfast sausage
* 1/4 cup shredded cauliflower
* 1/4 cup nutritional yeast
* 2 tablespoon extra virgin olive oil or sesame oil
* salt and pepper to taste

Directions:

I learned to make this shortly after
going from vegetarian to vegan. One of
my favorite breakfasts when vegetarian
was scrambled egg hash browns with
veggies and cheddar vegan cheese. I adapted
this recipe to a vegan version and I
love this more than the original!

Prepare ingredients sans oil and yeast
in a bowl and mix together. Heat a
cast iron skillet with the oil on high
heat and stir fry until the onions
begin to brown. Stir in nutritional
yeast until mixture is coated.

Turn onto a plate and enjoy! I usually
eat this with some fresh fruit and a
glass of soymilk. The sesame seed oil
is better when you are craving a “rich”
breakfast, like those I eat before a
big run.

Lots of B-vitamins, calcium, fiber,
protein, and healthy fats to get you
moving!

Serves: 2

Preparation time: 10 min

Yummiest French Toast

Ingredients (use vegan versions):

* 1 cup *vanilla* vegan soymilk
* 2 tablespoon unbleached white flour
* 1 tablespoon Sucanat or other sweetener
* 1 tablespoon nutritional yeast
* 1 teaspoon cinnammon
* 4 vegan bread slices (I used slices of french bread)

Directions:

(*or use reg soy milk & add a drop of vanilla when you are whisking it all together)

Whisk first five ingredients together, and let rest for a
few min., while you heat up a lightly greased skillet
(I just rub the skillet lightly with a stick of margerine,
because I don’t believe in using those sprays).
The skillet is ready when you flick a drop of water on it,
and it skitters across the surface.

Dip vegan bread slices in mixture, coating both sides, and lay on
skillet. Flip the toast when it is lightly browned & brown
other side. This is the yummiest french toast I have ever
had, it tastes _just like_ *real* french toast & is SO easy
& quick to make!!! Serve with maple syrup & cinnamon.

Serves: 2

Preparation time: 20 min

Peanut Butter and Banana Burritos

Ingredients (use vegan versions):

* 1 tablespoon non-hydrogenated vegan margarine or vegan butter
* 4 bananas, sliced
* 4 medium flour tortillas
* 4 tablespoon peanut butter
* cinnamon
* vegan sugar or other sweetener (optional)

Directions:

In a medium skillet on medium heat, melt the
margarine or “butter.” Add bananas, cinnamon,
and sweetener if using. Stir well, and cook for
about five minutes, stirring occasionally.

Meanwhile, prepare the tortillas: Warm the
tortillas briefly in the microwave to make them
pliable, then spread about 1 tbsp peanut butter
on each tortilla. Divide the cooked banana
equally onto the four tortillas. Seal the
burritos on both ends and place in a heated
skillet, about a minute per side. This melts the
peanut butter and also seals the tortillas.
These burritos are excellent for breakfast or a
snack with a tall glass of soymilk or some hot
coffee!

This is really just a base recipe. You can make
these with any kind of nut butter (soy nut,
almond, cashew, or even tahini) or any fruit or
combination of fruits (apples, pears, peaches,
blackberries). The only fruits I wouldn’t
recommend are citrus fruits or fruits that are
very watery, like watermelon. Feel free to
experiment with seasonings too.

Serves: 4

Preparation time: 1 - 2 min

Oatmeal Crunch

Ingredients (use vegan versions):

* 1 serving of banana instant oatmeal (or you can add a chopped half of banana to regular serving of oatmeal)
* 1/4 cup or 75ml of chopped walnuts (or any nuts available like almonds or pecans)
* 1/4 or 75ml of dried apricots or raisons (chopped into small bits)

Directions:

Make oatmeal as usual but add half of
the 1/4(75ml) dried fruit and walnuts. Then stir
in the rest of the dried fruit and nuts. Eat warm.
Around 400 calories, but low in fat and involves
3 food groups!

Serves: 1

Preparation time: 5 min

Peanut Butter Oat Bran

Ingredients (use vegan versions):

* 1/3 cup oat bran
* 1 cup water
* 1-2 tablespoons peanut butter (more if you’re a peanut butter addict!)
* 1 banana (optional)

Directions:

Microwave oat bran and water for two
minutes.

Stir and microwave again for 30
seconds.

Take out carefully and stir in peanut
butter and add banana (sliced or
mashed) if you want.

Serves: 1

Preparation time: 4 min

Healthy Pancakes

Ingredients (use vegan versions):

* 1 ripe mashed banana
* 1 teaspoon cinnamon
* 2 cups flour
* 1/2 cup soymilk
* 1 1/2 cups water
* 2 teaspoons baking powder
* 1 teaspoon vanilla

Directions:

Mix all dry ingredients in large
mixing bowl. Stir well. Add wet ingredients and mashed banana.
Stir well.

Heat pan on medium-low heat until you
can drop water on the pan and
it ‘pops’.

Pour batter into desired shapes/sizes.
When edges are gold in colour and
bubbles risen to top, flip.

Generally i make 1/4 cup scoop sized
pancakes since they are easier to flip
when you have the extra space around
the edge, but make them as big or
small as you like.

I usually have vegan maple syrup and
cinnamon on mine, but mum likes jam
(blueberry especially) or even have
blueberries in the pancakes works well
too. Whatever takes your fancy!

Fruit French Toast

Ingredients (use vegan versions):

* 1 banana, peeled
* 4 large strawberries, fresh or frozen
* 1/3 cup apple juice
* 1/2 teaspoon cinnamon
* 4 slices whole wheat vegan bread

Directions:

Blend together fruit, apple juice and cinnamon. Soak vegan bread
in the fruit mixture. Cook on both sides on a lightly oiled
or non-stick skillet/griddle until just beginning to brown.
I have found that if you try to flip them too soon, they
will stick and be a big mess, just have patience, when they
are ready to flip they come right up off the skillet =)
You can also substitute the strawberries or add to the fruit
mixture with various in season berries, pinapple, etc.
Yum Yum Yum!

I serve them with an compote made by cooking peeled, chopped
apples in soy butter with brown vegan sugar and a little cinnamon
for a few minutes over low heat. Maple syrup is divine also!

Nutrition info:
Total Calories per Serving:191 % calories from fat: 8%
Protein: 6gm Carbohydrates: 42gm Fat: 2gm
Calcium: 55mg Iron: 2mg Sodium: 243mg Fiber: 5gm
(This info is not including any topping you may add)

Serves: 2

Preparation time: 45 min

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