As you may know, here at Baie Botanique, we like to promote and live by a plant-based and healthy lifestyle. Eating plant-based foods is delicious, fun, colourful and so nutritious not to mention kinder to your body and the planet. Eating greasy and unhealthy foods in the mornings can leave you feeling sluggish, tired and full. If you fill your body with essential nutrients you will be full of energy. It’s a lot easier to swap to a plant based diet than you may think. Here are some of our favourites…
Avocados are rich in fat-soluble vitamins and monounsaturated fats, naturally sodium, sugar and cholesterol free, a high-antioxidant food that contains lutein, a type of carotenoid that protects eye health and preserves healthy, youthful looking skin and hair.
Instead of lashing on unhealthy fat ladened butter and sugary spreads try avocado! Simply mash some avocado and top your toast with it and season with whatever you choose. We like adding some cherry tomatoes, himalayan salt a pinch of pepper and fresh basil leaves with a drizzle of cold pressed virgin olive oil.
Chia seeds pack a huge nutritional punch full of healthy omega-3 fatty acids, protein, fibre, antioxidants, zinc, magnesium and calcium. Magnesium helps increase your energy, which helps keep your blood flowing, helping to ensure your skin looks radiant, not pale and lifeless. Zinc helps keep your skin looking taut and supple, while also combating inflammation. Just 2 tablespoons of chia seeds contains 4 grams of protein and 11 grams of fibre.
Chia pudding is one of our favourite plant-based breakfasts! It’s super versatile can be made into a smoothie or a porridge alternative. Chia seeds swell up when added to liquid to form a gel. There is no end to the fruit and superfood combinations you can create with chia seeds. For a simple place to start, try blending 1 banana with 1 cup of almond milk, stir in the chia seeds approx 3 tbsp; then wait for the seeds to thicken the mixture, add more or less almond milk depending on whether you want a porridge/pudding or a smoothie. Mashed raspberries work beautifully as well and if you need to sweeten try adding a little maple syrup. This can be made the night before and will last in the fridge for 2-3 days.
JAM IT UP
For a speedy low sugar jam alternative mix chia seeds with stewed berries and a little maple syrup to make your own homemade jam. You won’t need pectin because the chia seeds gel-up just fine on their own. Lightly stew 1 cup of berries, strawberries are our favourite (smaller berries can be cooked whole, larger berries should be cut into pieces) place in a pan over a medium heat for 5 -10 mins until the fruit starts to break down, remove from heat add 1 tbsp of lemon juice and maple syrup or coconut sugar to taste, when done store in the fridge for up to a week.
Almonds are a very good source of vitamin E, magnesium, biotin, and copper. Copper is involved in elastin production, part of the springy connective tissue that keeps your skin young and wrinkle free. Biotin is needed to maintain healthy fatty acids in the skin that keep it soft and supple.The vitamin E in almonds can help nourish your skin and protect it from the sun’s damaging UV rays. With their high levels of protective vitamin E, biotin, copper and hydrating monounsaturated fats, the skin benefits of almonds are significant. Commercially marketed jams and spreads, are extremely high in sugar and do not provide much nutritional value. Instead of using these on toast, try subbing with Almond butter. Making your own is super easy all you need it a good blender and an oven.
Roast your almonds lightly in the oven for 10-15 mins being careful to not let them burn, when you start to smell their delicious aroma they should be about ready. Next pop them into your blender and let it run on high until the nuts turn from nut to powder to a paste and eventually after 3 plus minutes (depending on your blender) into a butter add a little himalayan salt should you need it and you are good to go. Store in an airtight glass jar; lasts for several weeks.
OATS SO SIMPLE
Oats are among the most nutrient dense foods you can eat. They contain high amounts of Manganese, Phosphorus, Magnesium, Copper, Iron and Zinc. Half a cup of dry oats contains 13g protein this is important because elastic skin is a sign that a person has ample collagen, the strong cement-like material that binds together the cells of your body. Collagen is a structural tissue and it is replaced very slowly. It is made of protein. In fact, collagen comprises 30 percent of the total body protein.
If you like to eat cereal in the morning, they can often be full of sugar! Instead try making a delicious homemade granola by mixing 2 cups of rolled oats, ½ a cup of any type of chopped nuts, ¼ cup of raw seeds and any type of dried fruit you like! Mix with a little maple syrup and coconut oil enough just to bring the mixture loosely together. Bake for 10 minutes at 170! You could also try overnight oats. Soaking organic rolled oats in water or your plant milk of choice overnight makes for a delicious and healthy meal for the morning. Here’s one of our favourites ways: Add fresh blueberries, strawberries and passionfruit in the morning on top of your delicious oat mixture for a tropical breakfast.
We hoped you feel inspired to try some delicious plant-based breakfast ideas that will leave you feeling refreshed, healthy and ready to start the day!