154 Part IV: Tasting Is Believing: Vegan Recipes Smoothies, for instance, are a cheap, fast meal, and they’re perfect for breakfast These blended beverages enable you to consume a variety of healthy foods easily in the morning Proteins like nuts, seeds, and soy yogurt or milk can be supplemented with natural, unprocessed hemp seed powder Blending several fruits into one drink gets you halfway to the recommended daily intake as set forth by the USDA Another fantastic way to make breakfast a quick, healthy meal is to use those leftover grains that are sitting in your refrigerator Any cooked grain can be made into “oatmeal” with a few simple steps Thinking ahead to the next morning by ensuring your grains are ready to go is a nice method for eating more complex carbohydrates in the morning Getting creative with leftover grains offers you a whole new set of breakfast choices For even easier breakfast options, look at the list in Chapter for some more ideas Wake-Me-Up-Before-You-Go-Go Breakfast Smoothie What’s the easiest way to take your supplements? Buy food-based versions and add them to your morning ritual! This smoothie is a real blast of energy that keeps you full until lunch and provides everything a growing vegan could need Because this recipe makes a lot, you can easily drink one filling glass and leave the rest in an airtight container for the next morning, thereby reducing calories The added vitamin C helps preserve the smoothie overnight Preparation time: minutes Yield: large serving or small servings ⁄3 cup soy yogurt banana, peeled 1 apple, unpeeled, cored tablespoon flaxseed oil or Udo’s 3-6-9 Oil ⁄2 cup frozen blueberries or cherries teaspoon unflavored vitamin C crystals ⁄2 teaspoon ground cinnamon tablespoon liquid chlorophyll, spirulina, or bluegreen algae powder or liquid 1 tablespoon flaxseeds ⁄3 cup raw almonds or cashews 21⁄2 cups plain or vanilla soy, rice, or hemp milk Add all the ingredients to a blender and blend until smooth Enjoy! Tip: Using water or a nondairy milk instead of fruit juice reduces the amount of sugars contained in smoothie recipes Too much sugar in the morning can lead to energy lows or cravings for more sugar later in the day Per serving: Calories 937 (From Fat 497); Fat 55g (Saturated 5g); Cholesterol 0mg; Sodium 103mg; Carbohydrate 95g; Dietary Fiber 26g; Protein 33g Chapter 12: Breakfasts of Vegan Champions 155 Groggy Grain Breakfast Porridge This porridge is good for those bleary mornings when you can’t put sentences together, let alone complete a recipe! Make the lightly sweetened version if you’re heading out for a long hike, or try the savory option if you want to create a longer-lasting stable energy for a day at the office Preparation/cooking time: minutes Yield: serving Lightly sweetened porridge cup leftover grain (brown rice, quinoa, or whatever you have) ⁄3 cup vanilla soy, rice, or hemp milk ⁄2 teaspoon ground cinnamon ⁄4 cup nuts or seeds teaspoons agave or maple syrup Combine all the ingredients in a medium saucepan Cook slowly over medium heat for about 10 minutes, stirring occasionally Vary It! Feel free to add naturally sweetened dried fruit or diced fresh fruit to this recipe Fresh apple chunks, banana slices, berries, dried cranberries, and raisins are all great additions Per serving: Calories 309 (From Fat 25); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 40mg; Carbohydrate 64g; Dietary Fiber 5g; Protein 7g Savory porridge cup leftover grain cup thinly sliced bok choy ⁄4 cup water teaspoon naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos) ⁄4 cup cashews, sunflower seeds, or pumpkin seeds 1 Combine the grain and water in a medium saucepan Whisk to break up the grain and bring to a low simmer over medium heat 2 Add the nuts, bok choy, and soy sauce Cover and simmer for minutes Per serving: Calories 425 (From Fat 160); Fat 18g (Saturated 4g); Cholesterol 0mg; Sodium 345mg; Carbohydrate 57g; Dietary Fiber 6g; Protein 12g 156 Part IV: Tasting Is Believing: Vegan Recipes Overnight Muesli Scandinavians have the right idea — make breakfast before bed and save time in the morning The oats and flax in this recipe gives you a nice dose of fiber, and you can mix up the other ingredients to your liking Preparation time: minutes Chilling Time: hours or overnight Yield: serving cup rolled oats tablespoons chopped almonds cup soy, rice, or hemp milk tablespoons agave syrup ⁄4 apple juice ⁄8 teaspoon salt 1 ⁄4 cup dried apples or fruit juice-sweetened cranberries 1 ⁄4 cup Medjool dates, pitted and chopped (see Figure 12-1 for instruction) ⁄4 teaspoon ground cinnamon tablespoon ground flaxseeds or flaxseed meal 1 Combine all the ingredients except the flaxseeds in a medium mixing bowl Cover with plastic wrap or a clean kitchen towel 2 Chill the mixture in the refrigerator at least hours or overnight 3 Sprinkle with flaxseeds and serve cold or at room temperature Per serving: Calories 831 (From Fat 177); Fat 20g (Saturated 2g); Cholesterol 0mg; Sodium 345mg; Carbohydrate 150g; Dietary Fiber 23g; Protein 25g Chapter 12: Breakfasts of Vegan Champions Figure 12-1: Pitting and chopping dates is a simple process Savory Starters Vegan Style Choosing a breakfast that tastes more like dinner is often a good idea if you have blood-sugar issues, feel lightheaded in the morning, or just need to be more grounded for a busy morning at work Sugary cereals or overly caffeinated beverages don’t support the kind of stable energy you need long term The savory recipes in this section also are useful for those of you who may have had one too many drinks last night — heavier, slightly salted breakfasts can wonders for a hangover Playing with old favorites, the rich breakfasts here are a nice choice for someone who lives in a mixed house where the other eaters may normally opt for eggs or bacon Feel free to use soy sauce, miso, salsa, avocados, or other denser ingredients like seitan, tempeh, or beans Starting your day with a protein-rich breakfast can offer sustained energy and can help you feel full longer People need something different for breakfast depending on their health, body type, and plans for the day Start experimenting with more protein-rich meals in the morning to determine whether that type of food changes your energy over the course of the day Refer to Chapter for more on sneaking vegan proteins into your diet 157 158 Part IV: Tasting Is Believing: Vegan Recipes Hungry Man (or Woman) Tofu Scramble This filling scramble is a necessary recipe for any vegan It’s delicious, nutritious, and will help you convince friends and family members that vegan protein ain’t that hard to come by! Preparation/cooking time: 12 minutes Yield: servings pound firm (not silken) tofu, drained and patted dry teaspoon onion powder ⁄4 teaspoon turmeric ⁄2 teaspoon mustard powder ⁄4 teaspoon salt ⁄2 teaspoon freshly ground black pepper ⁄4 cup diced red onion 1 clove garlic, minced cup sliced link soy sausage, 1⁄4-inch rounds ⁄2 cup shiitake mushroom caps, thinly sliced 1 tablespoon nutritional yeast flakes teaspoons naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos) tablespoons extra-virgin olive oil 1 Crumble the tofu into a mixing bowl and sprinkle with onion powder, turmeric, mustard, and salt and pepper Set aside 2 Heat a large cast-iron skillet over medium heat and add the olive oil Add the onion and garlic, sprinkle with a pinch of salt, and sauté for to minutes Use a metal spatula to help scrape up bits of tofu that may stick to the pan 3 Add the sausage rounds and mushrooms to the skillet and sprinkle with the nutritional yeast Cook for minutes, stirring often 4 Add the tofu mixture to the skillet and stir well Drizzle with soy sauce and continue to cook for minutes, stirring often, or until the tofu is dry and slightly brown Tip: Nonstick pans that are coated with chemicals can emit toxic fumes, so they’re best avoided Instead, cook with a cast-iron pan that can become more nonstick as it seasons over time Per serving: Calories 330 (From Fat 205); Fat 23g (Saturated 3g); Cholesterol 0mg; Sodium 633mg; Carbohydrate 13g; Dietary Fiber 6g; Protein 25g  ... Chapter for more on sneaking vegan proteins into your diet 157 158 Part IV: Tasting Is Believing: Vegan Recipes Hungry Man (or Woman) Tofu Scramble This filling scramble is a necessary recipe for. .. breakfasts can wonders for a hangover Playing with old favorites, the rich breakfasts here are a nice choice for someone who lives in a mixed house where the other eaters may normally opt for eggs or bacon... Fiber 6g; Protein 12g 156 Part IV: Tasting Is Believing: Vegan Recipes Overnight Muesli Scandinavians have the right idea — make breakfast before bed and save time in the morning The oats and flax