tiny and full Wake Up Vegan Breakfast Recipes Jorge Cruise Media, Inc. Tiny and Full All Rights Reserved 2015

Transcription

1 tiny and full TM Wake Up Vegan Breakfast Recipes

2 Let s get shakin! I am thrilled to share with you some mouth watering breakfast recipes to help you Wake Up Vegan. The breakfasts are divided into two categories. Breakfast Boosters: These recipes are my personal favorite and ones I eat regularly. Each of these recipes are designed to give you the extra edge with 10g of hunger-fighting pea protein. You can use the Tiny and Full pea protein or any other brand of your choosing. Basic Breakfasts: The second is regular vegan breakfasts. These do not have pea protein built into the recipe, however I highly recommend adding it to the meals that you choose. For example, I always add unsweetened pea protein to my oatmeal (see Morning Oats). Other recipes I recommend adding to: Very Berry Acai Bowl and the Berry Kiwi Parfait.

3 Breakfast Boosters

4

5 Tropical Mango Blast NUTRITIONAL INFORMATION Serves Calories 2.5g Fat 36.2g Carbs 25.3g Sugar 3.4g Fiber 11.2g Protein INGREDIENTS 1 cup frozen mango, cubed 3/4 cup frozen pineapple chunks 1 banana, peeled and cut into large chunks ½ ¾ cup unsweetened coconut milk 30 g (about 2 scoops) vanilla pea protein powder DIRECTIONS Place the mango, pineapple, banana, unsweetened coconut milk, and protein powder in a blender. Blend until completely smooth. Pour into 2 glasses and serve. Sip on!

6

7 Power Greens Smoothie NUTRITIONAL INFORMATION Serves Calories 13.6g Fat 41g Carbs 24.3g Sugar 9.1g Fiber 18.6g Protein INGREDIENTS 1 large apple, chopped 3 cups spinach 1 Tbsp. almond butter 15 g (about 1 scoop) vanilla pea protein powder 1 cup unsweetened almond milk 4-5 ice cubes DIRECTIONS Place the apple, almond butter, protein powder, almond milk, and ice cubes in a blender. Blend until completely smooth. Add spinach in batches, blending a handful at a time until it is all well mixed. Pour into a glass and serve. Enjoy!

8

9 Minty Detoxer NUTRITIONAL INFORMATION Serves Calories 10.5g Fat 56.3g Carbs 37.2g Sugar 13.4g Fiber 12.9g Protein INGREDIENTS 1 large fresh orange ½ cup frozen mango 1/2 cup frozen raspberries 3.5 oz. (1 packet) frozen Acai puree 15 g (about 1 scoop) unflavored or vanilla pea protein powder ½ cup unsweetened coconut milk 4 fresh mint leaves For garnish: 3 raspberries Fresh mint DIRECTIONS Place all the ingredients in a blender. Blend until completely smooth. Pour into a glass and top with garnish. Serve. Ready. Set. Detox!

10

11 Banana for Berries Bowl NUTRITIONAL INFORMATION Serves Calories 14.4g Fat 78.6g Carbs 41.4g Sugar 16.3g Fiber 15.2g Protein INGREDIENTS 1 large frozen banana, peeled 3/4 cup frozen raspberries 1/2 cup blueberries 1 tsp. acai berry powder 30 g (about 2 scoops) vanilla pea protein powder 1 cup water 1 tsp. chia seeds For the toppings: 1 large banana, sliced 1/4 cup raspberries 1/2 cup blueberries 1/4 cup blackberries DIRECTIONS Place all ingredients except chia seeds in a blender and puree until smooth. Stir in the chia seeds.

12 Allow the mixture to sit for about 5 minutes. This will allow the chia seeds to absorb some of the water and make the smoothie thicker. Blend one more time, then pour it into two bowls. Top with fruit garnish and serve. Dig in!

13

14 Berry Blaster Bowl NUTRITIONAL INFORMATION Serves Calories 6.6g Fat 45.8g Carbs 27.1g Sugar 16.2g Fiber 24.6g Protein INGREDIENTS 1 cup baby spinach 1 Tbsp. chia seeds 1 ½ cups unsweetened almond milk 1½ cups frozen mixed berries 15 g (about 1 scoop) unsweetened or vanilla pea protein powder ½ frozen banana 1 tsp. light agave For the toppings: ¼ cup blueberries 1 tsp. chia seeds 2 Tbsp. slivered almonds 1Tbsp. goji berries DIRECTIONS Place the spinach, chia seeds, and almond milk in a blender and mix until smooth. Add the frozen mixed berries, banana, and agave. Blend, making

15 sure to scrape down the sides of the blender every so often, until smooth. Pour smoothie into a bowl and garnish with toppings. Serve immediately. Enjoy!

16

17 Dragon Fruit Booster Bowl NUTRITIONAL INFORMATION Serves Calories 3.4g Fat 59.2g Carbs 58.9g Sugar 11.5g Fiber 19.6g Protein INGREDIENTS 1 cup chopped frozen mango 1 cup chopped frozen pineapple 3.5 oz. (1 packet) frozen pitaya (dragon fruit) puree 1 cup baby spinach ½ kiwi, peeled ½ cup unsweetened almond milk 30 g (about 2 scoops) unsweetened or vanilla pea protein powder For the toppings: ½ banana, sliced 14 blueberries 10 blackberries 2 tsp. chia seeds 2 Tbsp. pumpkin seeds 2 Tbsp. almonds DIRECTIONS Place all of the smoothie ingredients in the blender and blend until smooth. Pour into a serving bowl and top with fresh fruit, nuts, and seeds, as desired. Serve immediately. Dig in!

18

19 Sweet Greens Smoothie Bowl NUTRITIONAL INFORMATION Serves Calories 14.1g Fat 43.5g Carbs 22.4g Sugar 78.3g Fiber 15.6g Protein INGREDIENTS 1 cup unsweetened almond milk ½ cup frozen mango 15 g (about 1 scoop) vanilla pea protein powder ½ avocado 1 cup kale 1 cup spinach 2 ice cubes 1/4 cup cold water, more as needed For the toppings: ¼ cup sliced banana ¼ sliced kiwi 2 Tbsp. unsweetened coconut flakes DIRECTIONS Place all of the smoothie ingredients in blender and mix until everything is smooth well blended. Add the cold water as needed, to desired thickness. Pour into a serving bowl and top with fruit and coconut flakes. Serve immediately. Dig in!

20

21 Blueberry Kickstarter NUTRITIONAL INFORMATION Serves Calories 1.4g Fat 40.1g Carbs 27.9g Sugar 4.6g Fiber 12g Protein INGREDIENTS 1 cup chopped green melon ½ cup blueberries 1 medium banana ¼ cup water 15 g (about 1 scoop) vanilla pea protein powder Ice, to desired thickness DIRECTIONS Place all the ingredients in a blender. Blend until completely smooth. Pour into a glass and serve. Sit back, relax, and sip!

22

23 Sunrise Smoothie NUTRITIONAL INFORMATION Serves Calories 1.7g Fat 54.4g Carbs 35.1g Sugar 5.1g Fiber 13g Protein INGREDIENTS ½ cup juice from fresh oranges ½ cup tangerine slices 1 medium banana 15 g (about 1 scoop) vanilla pea protein powder Ice, to desired thickness DIRECTIONS Place all the ingredients in a blender. Blend until completely smooth. Pour into a glass and serve. Cheers!

24

25 Cocoa Banana Bowl NUTRITIONAL INFORMATION Serves Calories 20.6g Fat 57.1g Carbs 26.3g Sugar 11.6g Fiber 20.3g Protein INGREDIENTS 1 cup unsweetened coconut milk 4 bananas (2 of them frozen) 2 Tbsp. peanut butter 8 Tbsp. unsweetened coca powder 60 g (about 4 scoops) chocolate pea protein powder Toppings: 1 sliced banana 4 Tbsp. dark chocolate shavings 15 pieces unsweetened coconut slices 4 Tbsp. almonds DIRECTIONS Place all of the smoothie ingredients in a blender. Blend until completely smooth. Pour into a bowl and top with toppings. Serve immediately. Dig in!

26 Basic Breakfasts

27

28 Sunshine Cinnamon Nut Quinoa NUTRITIONAL INFORMATION Serves Calories 8g Fat 44.2g Carbs 11.2g Sugar 6.2g Fiber 8.7g Protein INGREDIENTS 1 cup unsweetened almond milk 1 cup water 1 cup quinoa, (note: rinse quinoa) 2 cups fresh blueberries ½ tsp. ground cinnamon ⅓ cup slivered almonds, toasted* 4 tsp. agave nectar DIRECTIONS Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. *While the quinoa cooks, roast the almonds in a 350F degree toaster oven for 4 to 6 minutes or in a dry skillet over medium heat for about 2 to 3 minutes.

29 Stir in cinnamon. Transfer to four bowls and top with almonds and blueberries. Drizzle 1 tsp. agave nectar over each serving. You can add more almond milk, if desired. Bon appetit!

30

31 Good Morning Chia Seed Pudding NUTRITIONAL INFORMATION Serves Calories 10.9g Fat 26.6g Carbs 10.9g Sugar 12.7g Fiber 5.7g Protein INGREDIENTS 3 cups unsweetened almond milk ½ cup chia seeds 1 Tbsp. of pure maple syrup, to taste 1 cup blueberries 3/4 cup chopped mango For the toppings: 12 blueberries DIRECTIONS In a large bowl, whisk together the almond milk, chia seeds, and maple syrup. Let sit for 5-10 minutes. Whisk again. Cover and place in the fridge for hours. You can also let it chill overnight. Stir mixture occasionally. Remove from fridge and stir. Mix in blueberries and chopped mango. Portion into bowls and add additional blueberries on top. Enjoy!

32

33 Hummis Avocado Toast NUTRITIONAL INFORMATION Serves Calories 13.4g Fat 10.2g Carbs 0.5g Sugar 6.6g Fiber 3.7g Protein INGREDIENTS 2 slices vegan whole grain bread 2 Tbsp. hummus 8 slices avocado Himalayan pink salt and pepper, to taste DIRECTIONS Toast bread to desired doneness. Spread each slice with 1 Tbsp. hummus. Top with avocado slices. Sprinkle with salt and pepper, to taste. Get eating!

34

35 Wake Up French Toast NUTRITIONAL INFORMATION Serves Calories 1.9g Fat 86.6g Carbs 43.3g Sugar 4.5g Fiber 9.8g Protein INGREDIENTS 1 ripe banana 1 cup unsweetened almond milk ½ teaspoon cinnamon ¼ teaspoon vanilla 8 slices of vegan whole grain bread 1 cup grapes 4 strawberries, sliced 1 passion fruit, sliced 1 orange, sliced 1 kiwi, sliced 8 Tbsp. maple syrup DIRECTIONS In a small bowl, use a fork to mash the banana. Add the almond milk, cinnamon, and vanilla and mix together well. Heat a pan over medium heat. Spray with cooking spray.

36 Dip one slice at a time in the banana-almond milk mixture, making sure to wet both sides. Place bread on the hot pan. Cook on each side for 4 minutes or until golden brown. Serve 2 pieces per person. Lightly drizzle with maple syrup and top with fresh fruit. Enjoy!

37

38 Coconut Chia Pudding NUTRITIONAL INFORMATION Serves Calories 20.6g Fat 44.3g Carbs 15.7g Sugar 22.1g Fiber 13.2g Protein INGREDIENTS ¼ cup chia seeds 1 cup unsweetened coconut milk ½ Tbsp. agave nectar ¼ cup diced mango DIRECTIONS In a small bowl, mix together the chia seeds, coconut milk, and agave. Put in the refrigerator overnight. Remove it from the fridge, making sure the pudding looks thick and the chia seeds have gelled. Top with diced mango and serve immediately. Dig in!

39

40 Very Berry Acai Bowl NUTRITIONAL INFORMATION Serves Calories 8.1g Fat 50.3g Carbs 23.8g Sugar 9.8g Fiber 5.6g Protein INGREDIENTS 2 cups (10 ½ oz.) strawberries, frozen 2 sliced bananas, frozen 4 Tbsp. acai powder 1 cup unsweetened almond milk, plus more as needed ½ Tbsp. agave nectar For the toppings: ½ sliced banana ¼ cup sliced strawberries ¼ cup raspberries 2 Tbsp. blueberries DIRECTIONS Place the frozen banana slices, frozen strawberries, acai powder, 1 cup almond milk, and agave into a blender. Blend until creamy and smooth, adding extra almond milk as needed. (It should be thicker than a smoothie.) Spoon the mixture into bowls and top with sliced strawberries, bananas, raspberries, and blueberries. Enjoy!

41

42 Chocolate Blueberry Muffins NUTRITIONAL INFORMATION Makes Calories (per muffin) 0.9g Fat 14.9g Carbs 3.4g Sugar 1.9g Fiber 2g Protein INGREDIENTS 1 1/2 cup flour 4 tsp. raw sugar 2 tsp. baking powder 1/2 tsp. salt 1 1/4 cup unsweetened coconut milk 1 1/2 tsp. egg replacer 1/2 cup unsweetened cocoa powder 1/4 cup applesauce 1/2 cup frozen blueberries DIRECTIONS Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with non-stick cooking spray. In a large bowl, mix all of the dry ingredients. In a small bowl, mix applesauce and coconut milk.

43 Add the wet ingredients into the dry ingredients and stir to combine. Add the berries as you mix. Using a 1/4 cup measure, scoop the batter into the muffin tins (about 2/3 of the way full). Bake for minutes or until toothpick inserted in the center comes out clean. Cool for 5 minutes in the tin, then remove and let cool on a rack. Enjoy!

44

45 Antioxidant Fruit Salad NUTRITIONAL INFORMATION Serves Calories 1.3g Fat 60.3g Carbs 51.3g Sugar 10.6g Fiber 4.3g Protein INGREDIENTS 4 cups strawberries, tops removed and cut in half 1 1/2 cups blueberries 4 oranges, chopped 4 kiwis, sliced 3 cups red grapes Juice of 1/2 lemon 1 Tbsp. agave nectar DIRECTIONS In a small bowl, mix together the lemon juice with the agave. In a large bowl, mix together the fruit. Pour sweetened lemon juice over fruit mixture and toss to coat. Serve or chill. Enjoy!

46

47 Berry Kiwi Parfait NUTRITIONAL INFORMATION Serves Calories 12.6g Fat 56.2 Carbs 30.9g Sugar 10.3g Fiber 6.2g Protein INGREDIENTS ½ cup unsweetened coconut yogurt Fresh lemon juice and lemon zest, to taste ½ cup blueberries ½ cup chopped kiwi ¼ cup granola Fresh mint, for garnish DIRECTIONS In a small bowl, mix together the coconut yogurt, lemon juice, and lemon zest. Put ½ of the granola in the bottom of a serving glass. Layer yogurt, fruit, and remaining granola. Top with a mint leaf, if desired. Enjoy!

48

49 Morning Oats NUTRITIONAL INFORMATION Serves Calories 14.7g Fat 50.1g Carbs 12.8g Sugar 19.5g Fiber 9.2g Protein INGREDIENTS 1/2 cup olled oats 1/2 cup unsweetened almond milk 2 Tbsp. chopped pecans 1/2 Tbsp. pure maple syrup 1/2 tsp. cinnamon 1/4 sliced banana 3 sliced strawberries DIRECTIONS In a bowl, mix together the oats and almond milk. Cover and refrigerate overnight. The next day, in a small saucepan, heat oat-almond milk mixture until hot. Add more almond milk, if desired. Pour oats into a bowl and mix with pecans, syrup, and cinnamon. Top with sliced fruit and serve immediately. Dig in!