Breakfast Recipes Packed With Protein, Coconut, And Blueberries

Vegan recipes that provide the protein and flavor you want first thing in the morning. Have a Coconut Smoothie or Blueberry Pancakes for breakfast or snack.

 

Breakfast Recipes

Packed with Protein, Coconut, and Blueberries

In today’s fast food-oriented culture, it is vital more than ever, to seek out healthy and nutritious alternatives for one’s diet. Vegan selections provide such an option. This certainly includes breakfast, which is often considered by experts to be the most important meal of the day. Indeed, with a full day of activities in store, you want to have the nutritional energy to start your day off successfully.

This typically entails meal offerings high in protein and low in starchy carbohydrates. In addition, you are probably going to desire a morning meal that does not take up too much of your valuable time preparing. With this in mind, here are the vegan breakfast recipes that are exactly what the doctor ordered – delicious, nutritious and easy to whip up.

Creamy Coconut Flavored Protein Smoothie

This is an easily prepared breakfast option that seems more like a delectable treat, rather than the nutritious repast that it actually is. Not only will you find this healthy morning shake with a crushed ice right from your home cooler to be a delicious offering, but also fulfilling, due in part, to the respectable portions of protein (21 grams) and fiber (7 grams) that each serving contains.

Here’s what you will need to get started:

  • 1 scoop cup of protein powder (vanilla)
  • 1 fresh banana (frozen)
  • ¾ cup of coconut milk (non-sweetened)
  • 1 ½ tablespoon of coconut oil
  • 2 tablespoons of coconut flakes (non-sweetened)
  • 1 tablespoon of coconut cream (this is optional)
  • ½ cup of crushed ice

Once you have all of your ingredients assembled and ready to go, the next couple of steps quick and easy. First, take all of your ingredients, except the coconut cream, and place in a blender. Blend your ingredients until they attain a creamy consistency.

Next, pour the contents from the blender into a large cup or glass. Separately, mix your coconut cream in a small bowl until contents become fluffy. Finally, pour the coconut cream on top of your smoothie. Your morning protein smoothie is now ready to serve.

Printable Recipe

5 from 1 reviews
Creamy Coconut Flavored Protein Smoothie
 
Prep time
Total time
 
A delicious and healthy Vegan recipe that provides the protein and flavor you want first thing in the morning.
from:
Type: Smoothie
Ingredients:
  • 1 scoop cup of protein powder (vanilla)
  • 1 fresh banana (frozen)
  • ¾ cup of coconut milk (non-sweetened)
  • 1 ½ tablespoon of coconut oil
  • 2 tablespoons of coconut flakes (non-sweetened)
  • 1 tablespoon of coconut cream (this is optional)
  • ½ cup of crushed ice
Directions:
  1. Take all of your ingredients, except the coconut cream, and place in a blender.
  2. Blend your ingredients until they attain a creamy consistency.
  3. Pour the contents from the blender into a large cup or glass.
  4. Separately, mix your coconut cream in a small bowl until contents become fluffy.
  5. Pour the coconut cream on top of your smoothie.
  6. Your morning protein smoothie is now ready to serve.
3.5.3226

 

Protein Rich Blueberry Pancakes

No breakfast is complete without the presence of a few fluffy, golden brown pancakes. This high-protein vegan offering has the right balance of tradition, nutrition, and preparation ease to make it a first-choice culinary favorite for the entire family. In fact, with only 15 minutes required to prepare this meal, this pancake recipe is particularly inviting to early risers on the move.

You will need the following ingredients to get started:

  • ½ scoop cup of your favorite protein powder (vanilla works best)
  • 2 tablespoons of coconut flour
  • 1/3 cup of oat flour
  • ¾ teaspoon of vanilla extract
  • ¼ cup of almond milk (non-sweetened)
  • 2 tablespoons of coconut milk yogurt
  • 1 teaspoon of baking powder
  • ¼ cup of egg whites
  • 1 fresh, large egg
  • ½ teaspoon of baking soda
  • ¼ cup of apple sauce (non-sweetened)
  • 1/3 cup of blueberries (fresh)
  • ¼ cup of maple syrup

With your ingredients on hand, it is time to prepare your batter. Begin by placing all of your dry ingredients (i.e. oat and coconut flour, baking powder, etc.) into a properly sized mixing bowl. Stir until contents are thoroughly combined. Once this is complete, add your wet ingredients, plus your eggs, to the dry contents in the mixing bowl. Stir until the contents are evenly mixed. Now it is time to add in your blueberries (or other berry options if you so desire).

Stir to combine all your ingredients. Let your mixed batter sit for about 5 minutes. While you are waiting for a batter, you can begin prepping your cooking pan by preheating and adding cooking spray (preferably non-stick). You are now ready to begin cooking. Pour ¼ to 1/3 cup of batter per pancake into your cooking pan. Cook each side of your pancakes for approximately 3 minutes or until the coloring becomes brownish gold. Now you are ready to serve and enjoy.

Printable Recipe

5 from 1 reviews
Protein Rich Blueberry Pancakes
 
Prep time
Cook time
Total time
 
A delicious and healthy Vegan recipe that provides the protein and flavor you want first thing in the morning.
from:
Type: Breakfast
Ingredients:
  • ½ scoop cup of your favorite protein powder (vanilla works best)
  • 2 tablespoons of coconut flour
  • 1/3 cup of oat flour
  • ¾ teaspoon of vanilla extract
  • ¼ cup of almond milk (non-sweetened)
  • 2 tablespoons of coconut milk yogurt
  • 1 teaspoon of baking powder
  • ¼ cup of egg whites
  • 1 fresh, large egg
  • ½ teaspoon of baking soda
  • ¼ cup of apple sauce (non-sweetened)
  • 1/3 cup of blueberries (fresh)
  • ¼ cup of maple syrup
Directions:
  1. Prepare your batter.
  2. Begin by placing all of your dry ingredients (i.e. oat and coconut flour, baking powder, etc.) into a properly sized mixing bowl.
  3. Stir until contents are thoroughly combined.
  4. Add wet ingredients, plus your eggs, to the dry contents in the mixing bowl.
  5. Stir until evenly mixed.
  6. Add blueberries (or other berry options if you so desire).
  7. Stir to combine.
  8. Let your mixed batter sit for about 5 minutes.
  9. Prepping your cooking pan by preheating and adding cooking spray (preferably non-stick).
  10. Once ready, pour ¼ to 1/3 cup of batter per pancake into your cooking pan.
  11. Cook each side of your pancakes for approximately 3 minutes or until the coloring becomes brownish gold.
  12. Serve and enjoy.
3.5.3226

 

These are just two great vegan recipes that provide the protein and flavor you want first thing in the morning. If you are looking for a healthy alternative that will not impact negatively on your time and happens to be delicious, you cannot go wrong with these offerings.


~Amily Blanch

 

Find more from Amily at the Secrets of Vegan Baking blog.

 

 

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Best Organic Sunday Dinner Recipes

Peter Minkoff brings us the Best Organic Sunday Dinner Recipes. These are simple and delicious; you’re going to love them.

Do you remember those major preparations for Sunday lunch in your family home? Few of us do something like that, but it seems that Sunday lunch is still firmly established as a time for family gathering. What about Sunday dinner, though? Then, I have to admit, that I myself am a little lazy. You know, I am waiting for this day for an entire week, hoping that I will be able to rest without doing anything other than cooking lunch.

Sunday Dinner Recipes

The Best Ideas for Simple Organic Meals

 

To make things even more difficult, I have made a firm decision to prepare healthy organic dishes for my family, so I have to consider many things when cooking. Although ordering a pepperoni pizza and watching TV would be the simplest option, I have found that there are many healthy and delicious meals which can be prepared in no time.

 

Here are some great ideas for your organic Sunday dinner.

Japanese Rice

This is such a simple meal that requires almost no time for the preparation and it is cooked in about 40 minutes. I prefer to use brown organic rice because it is very low in saturated fat and cholesterol.

Ingredients:

  • 1 cup uncooked rice
  • 2 tbsp finely diced carrots
  • 1 cup frozen peas
  • 2 beaten eggs
  • 1 ½ tbsp butter
  • ½ cup diced onion
  • 2 tbsp soya sauce
  • Salt and pepper

Preparation:

Cook the rice for about twenty minutes. Season with salt. Leave it to cool in the refrigerator. Scramble the eggs in a pan over medium heat. After the rice is cooled, add peas, carrots, onion and scrambled eggs and mix all the ingredients in a bowl. Melt the butter in a frying pan, add a dash of salt and pepper and soya sauce. Pour the rice mixture in the pan, and cook for 6 to 7 minutes. You can serve it in rolls.

5 from 1 reviews
Japanese Rice
 
Cook time
Total time
 
A Rice dish that can be served as a side dish or as the main dish.
from:
Type: Main Dish
Ingredients:
  • 1 cup uncooked rice
  • 2 tbsp finely diced carrots
  • 1 cup frozen peas
  • 2 beaten eggs
  • 1 ½ tbsp butter
  • ½ cup diced onion
  • 2 tbsp soya sauce
  • Salt and pepper
Directions:
  1. Cook the rice for about twenty minutes.
  2. Season with salt.
  3. Leave it to cool in the refrigerator.
  4. Scramble the eggs in a pan over medium heat.
  5. After the rice is cooled, add peas, carrots, onion and scrambled eggs and mix all the ingredients in a bowl.
  6. Melt the butter in a frying pan, add a dash of salt and pepper and soya sauce.
  7. Pour the rice mixture in the pan, and cook for 6 to 7 minutes.
  8. You can serve it in rolls.
3.5.3208

 

Curried Coconut and Chickpea

This is actually my favorite recipe, because I am crazy about both chickpea because it is packed with magnesium, iron, phosphate, zinc, calcium and vitamin K, and it is delicious. I cook this meal using Honest To Goodness coconut oil, because I am sure that it is as healthy and natural as it gets.

Ingredients:

  • 3 cups cooked and drained chickpeas
  • 1 head cauliflower
  • 1 minced shallot
  • 4 minced garlic cloves
  • 1 tsp curry
  • 1 tsp red chili flakes
  • 1 tsp sea salt
  • ¼ tsp turmeric
  • 1 cup coconut milk
  • 1 ¼ tbsp coconut oil

Preparation:

Cook the cauliflower for 3 minutes. Heat the oil in a sauté pan on medium heat and add all the ingredients but the cauliflower, chickpeas and coconut milk and cook until everything is translucent. After, add the cauliflower and cook for another 3 minutes. Then add chickpeas, stir and cook for 3 minutes more and deglaze with coconut milk.

5 from 1 reviews
Curried Coconut and Chickpea
 
Cook time
Total time
 
A great meal packed with magnesium, iron, phosphate, zinc, calcium and vitamin K, and it is delicious.
from:
Type: Main Dish
Ingredients:
  • 3 cups cooked and drained chickpeas
  • 1 head cauliflower
  • 1 minced shallot
  • 4 minced garlic cloves
  • 1 tsp curry
  • 1 tsp red chili flakes
  • 1 tsp sea salt
  • ¼ tsp turmeric
  • 1 cup coconut milk
  • 1 ¼ tbsp coconut oil
Directions:
  1. Cook the cauliflower for 3 minutes.
  2. Heat the oil in a sauté pan on medium heat and add all the ingredients but the cauliflower, chickpeas and coconut milk and cook until everything is translucent.
  3. After, add the cauliflower and cook for another 3 minutes.
  4. Then add chickpeas, stir and cook for 3 minutes more and deglaze with coconut milk.
3.5.3208

 

Greek Pizza

Well, sometimes you have to have pizza, but if you do, make it a healthy one. Kids love it, and it is a good way to make them eat spinach, which is important for bone health, skin, hair, etc.

Ingredients:

  • Organic pizza dough (buy prepared or prepare by yourself)
  • 1 ½ cups yogurt
  • 1 cup spinach
  • 4 ounces feta cheese
  • 1 cup diced tomatoes
  • 2 ounces diced black olives
  • ½ cup sliced red onion
  • 1 tsp fresh peppermint leaves

Preparation:

Pre-bake the dough for about 10 minutes and set aside. Mix spinach and yogurt in a mixing bowl and spread it on a partially baked crust. Sprinkle with feta cheese, diced tomatoes, diced olives, sliced onions and peppermint leaves. Put it in the oven and bake for 10 to 15 minutes.

5 from 1 reviews
Greek Pizza
 
Prep time
Cook time
Total time
 
For those times when you just have to have pizza, make it a healthy one.
from:
Type: Main Dish
Ingredients:
  • Organic pizza dough (buy prepared or prepare by yourself)
  • 1 ½ cups yogurt
  • 1 cup spinach
  • 4 ounces feta cheese
  • 1 cup diced tomatoes
  • 2 ounces diced black olives
  • ½ cup sliced red onion
  • 1 tsp fresh peppermint leaves
Directions:
  1. Pre-bake the dough for about 10 minutes and set aside.
  2. Mix spinach and yogurt in a mixing bowl and spread it on a partially baked crust.
  3. Sprinkle with feta cheese, diced tomatoes, diced olives, sliced onions and peppermint leaves.
  4. Put it in the oven and bake for 10 to 15 minutes.
3.5.3208

 

As you see, it is possible to make a healthy and simple organic Sunday dinner without breaking a sweat. Enjoy your meal.

 

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