Vegan Breakfasts
That Are Mouthwateringly Tasty
and Good For You!

Start your day off right with these yummy ideas for vegan breakfast AND brunch. Pancakes, French toast, muffins, hash, even our take on an eggless McMuffin!

I LOVE mornings. Good lordy be, I can't believe I have finally reached the point in my life where mornings are my favorite time of day!

But while I love to start my day with my fantastically delicious "Sassy's Superfood Smoothie" (recipe below), sometimes I just want some solid food (after I munch out on an apple or other water-rich fruit, of course). And that's when I turn to my favorite breakfast or brunch to put a smile on my face.

But if you're anything like me, you're not going to be quite satisfied with a bowl of granola. Granola sort of sucks, in my humble opinion. And why munch away on something so boring when there are soooo many other things you can make for breakfast out there?

• 1/4 cup unsweetened applesauce
• 1/4 cup non-dairy butter, softened
• 1 scant cup Sucanat, or other organic granulated sugar
• 2 heaping teaspoons organic soy flour combined with 2 Tbsp. water
• 2 bananas, large, mashed
• 2 cups flour (best with 1/2 whole wheat and 1/2 unbleached white)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 cup non-dairy milk combined with 1 Tbsp. apple cider vinegar (to make a "buttermilk")
• 1 teaspoon vanilla

1. Preheat oven to 375 degrees (F) and lightly grease muffin pan.

2. In a blender, combine applesauce, non-dairy spread and sweetener until fluffy. Then beat in soy flour mixture, followed by bananas. Transfer to a mixing bowl.

3. Combine flour, baking powder, and baking soda in a small bowl.

4. Stir flour mixture and soy milk mixture alternately into banana mixture, until just moistened. Then stir in vanilla.

5. Pour batter into muffin cups, filling about 3/4 of the way full. Bake until golden, about 23-25 minutes. Allow to cool on a wire rack before removing from muffin pan. Enjoy!

Yield: 6 large or 12 small muffins.

Variations:

• Add chopped toasted walnuts;
• Add blueberries, fresh or (defrosted) frozen;
• Add non-dairy chocolate chips.

• 1 1/2 cups flour (best with 1/2 whole wheat and 1/2 unbleached white)
• 3/4 cup Sucanat, or other organic granulated sugar
• 1/2 teaspoon sea salt
• 2 teaspoons baking powder
• 1/3 cup applesauce, or vegetable oil
• 1 Flax Egg (see recipe below)
• 1/3 cup non-dairy milk (plus extra milk or OJ as needed)
• 1 cup Blueberries, fresh or (defrosted) frozen

For the Crumb Topping:

• 1/4 cup Sucanat, or other organic granulated sugar
• 1/8 cup (over full) whole-wheat flour
• 1 Tablespoon non-dairy butter
• 3/4 teaspoon Cinnamon

For the Flax Eggs:

• 1/3 cup flax seeds
• 1 cup water

1. To make the flax eggs: Grind flax seeds in a blender or food processor. Slowly add water and blend until it produces a gooey mixture. This makes 6 flax "eggs". Refrigerate unused flax eggs in refrigerator for up to 6 days. (Be sure to clean out blender immediately!)

2. Preheat oven to 400 degrees. Grease 6 large muffin cups.

3. Combine flour, sugar, salt and baking powder. Pour the applesauce (or vegetable oil) into a 1 cup measuring cup, then add the flax egg (1 egg = 3 Tbsp. flax goo) and enough milk to fill the measuring cup. Add to dry ingredients and mix well. If batter is too dry, add more milk or some OJ to moisten. Fold in blueberries, then place the batter into the greased muffin tin.

4. To make crumb topping: Mix the sugar, flour, non-dairy butter and cinnamon until any large lumps are worked out. Sprinkle topping over muffin batter before baking.

5. Bake 15-20 minutes, until the topping and the tops of the muffins are golden. Allow to cool briefly on a wire rack before removing from muffin pan.

• 6 whole-grain bread slices, very lightly toasted
• Vegan sausage, to taste (I like Light Life's 14-ounce Gimme Lean Sausage tube)*
• 2 cups non-dairy milk
• 1 cup organic silken tofu
• 3 Tablespoon tahini
• 2/3 cups nutritional yeast
• 3 teaspoons onion granules
• 2 teaspoons prepared yellow mustard
• 2 teaspoons sea salt
• 1 teaspoon pure maple syrup
• 1 teaspoon lemon juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon thyme
• Freshly ground black pepper, to taste (1/4 - 1/2 teaspoon)
• 1/4 teaspoon marjoram

1. Lightly oil an 8 x 11.5 baking dish. Cut very lightly toasted bread into large cubes and scatter evenly across bottom of baking dish.

2. Next, if using a tube of sausage, wet fingers and break sausage into bite-sized pieces, scattering 1/2 the sausage evenly across bread cubes. (If using sausage links or patties, cut into bite-sized pieces and scatter 1/2 the sausage evenly across bread cubes.)

3. To a blender, add milk, tofu, tahini, nutritional yeast, onion granules, mustard, salt, syrup, lemon juice, garlic powder, thyme, black pepper and marjoram. Blend until completely smooth. Pour mixture over bread/sausage mixture.

4. Scatter remaining sausage over the top of the casserole.

5. Cover dish with plastic wrap. Place in freezer for 2 hours, or in refrigerator until liquid is "set". (Refrigerating overnight works beautifully too.)

6. Preheat oven to 325 degrees. Bake casserole, uncovered, until lightly browned, but not burned. (About 50 minutes.)

Serves 6

Variations:

Substitute lightly cooked vegan bacon for the sausage*

• 1 1/2 cups water
• 1/3 cup whole oat groats, wheat berries, spelt, kamut, or any mixture of your favorite grains, freshly ground

1. Boil water. Whisk freshly ground whole grains into the water and turn down to a simmer. Cook to desired consistency, whisking often.

2. Top with favorite toppings, such as non-hydrogenated and non-dairy butter spread (like Earth Balance) or extra-virgin coconut oil, non-dairy milk, cinnamon, nutmeg, and pure organic maple syrup. Serve with 2 slices of toast slathered with your favorite nut butter.

Serves 1 -- recipe can be doubled, but use a little less water.

Variations:

• Sprinkle with finely chopped nuts or finely ground seeds;
• Top with fresh fruit;
• Use your favorite grain, adjusting the water level each time as needed -- it may take some experimentation to find the correct amount as some grains require less water, and some more.

• 2 1/4 cups non-dairy milk + 1 teaspoon apple cider vinegar (to make buttermilk)
• 1 1/2 cups buckwheat groats, ground into a flour, or use buckwheat flour
• 1/4 cup rolled oats
• 1 Tablespoon baking powder
• 1/4 teaspoon ground allspice
• 1/2 teaspoon cinnamon
• 1/3 cup walnuts, toasted and chopped
• 2 teaspoons sweetener of your choice, to taste
• 1/4 cup chocolate chips, optional
• 1/2 cup blueberries, optional

1. Combine milk and vinegar in a medium bowl. Set aside.

2. In a large bowl, whisk together buckwheat flour, oats, baking powder, allspice, cinnamon, walnuts and sweetener. Add milk/vinegar mixture and whisk just until mixed. (Do not over mix or your mixture will get super goopy and stretchy.) Stir in chocolate chip and blueberries, if desired.

3. Heat a nonstick pan or a lightly-oiled frying pan over low-medium. When the pan is VERY hot, using a measuring cup of your choice, scoop batter onto pan to make 'cakes. Let sit until the bottom turns golden brown. Flip and cook other side. Repeat process until all the batter is gone. These pancakes should be cooked at a lower temperature for a smidge longer than you likely cook most pancakes (say, 4 minutes on the first side, and 3 on the second side).

Serves 2-3 -- recipe can be doubled, but use a little less water.

Variations:

• You can use just about any grain with this recipe. I love a mix of buckwheat groats, oat groats and wheat berries all whizzed in my Vitamix to make a fantastic fresh flour base for my 'cakes. And if you do, you can cook them a little faster by turning the heat up to medium with excellent results;
• Mix up the berries you use like strawberries or raspberries;
• Double the recipe and wrap cooled pancakes tightly between layers of saran wrap, then freeze for a quick breakfast on a busy morning.

• 2 Tablespoons extra-virgin olive oil
• 1 pound organic frozen hash browns
• 3-5 scallions, minced
• 6 ounces tempeh bacon, cut into 1/2" pieces*
• 2 Tablespoons capers
• 1/4 - 1/2 cup cashew sour cream (see easy recipe below)
• 1 Tablespoon whole-grain Dijon mustard
• Sea salt and freshly ground black pepper, to taste

1. Heat the oil in a large skillet. Add frozen hash browns and scallions and sauté over a medium flame, covered, until the potatoes begin to brown on the bottom. Flip and brown again.

2. Meanwhile, combine all remaining ingredients in a medium bowl. Add the sour cream mixture to the browned hash browns and cook just long enough to heat, about 3 minutes. Salt and pepper to taste.

Variations:

• Add crumbled and pre-steamed tempeh;
• Try grated sweet potatoes -- or a mix of both!

Serves: 2-3

Cashew Sour Cream

• 1 cup cashews
• 1 Tbsp. miso
• 1-2 Tbsp. lemon juice, or to taste
• 1-2 Tbsp. apple cider vinegar, or to taste
• 1 teaspoon sea salt
• Fresh water, to desired consistency (add slowly!!)

Combine all ingredients in a blender and process until smooth.

• 1 1/2 cups organic frozen berries (any mix of blueberries, raspberries, blackberries, etc)
• 1/2 cup frozen strawberries
• 1 large handful of baby spinach (approximately 1 generous cup, packed)
• 3 Tablespoons flax seeds, or chia seeds, or a combination of both
• 1 Tablespoon hemp seeds
• 2 Tablespoons organic maca powder
• 1 Tablespoon amla powder
• Dulse seaweed (around 2-3 Tbsp worth)
• Cold coconut water added to equal 4 cups total smoothie

Add all ingredients to a strong blender. Use less liquid for a thicker smoothie, and more to make a thinner smoothie. Blend on high for 1 minute. Pour into 2 large glasses. Add a straw. Drink it slowly.

(Optional: Shout "The Smooth is on the move!" as you bring it to the person sharing it with you. teeeeee-heeeeee)

Yield: 2 smoothies.

Coconut water note: I like the brand "Coco libre" because it tastes great and is ORGANIC! It comes in a carton.

(Alternatively, you can use the water straight out of the coconut. But really, I have found it is sort of a pain in the butt to use FRESH coconut water. I'll leave that choice up to you.)

What are "superfoods"? These are foods (like the maca powder and amla powder above) which have been used throughout history by various cultures as a regular part of their diet. Most of us (especially here in the U.S.) are just beginning to understand the importance of these foods to supercharge our diet and provide optimum nutrition.

Because these foods are SO packed with nutrients, they can be a little spendy. But since this Superfood Smoothie is a meal replacement and provides such over-the-top nutrition, I feel it justifies the cost.

• 1 pound regular organic tofu - firm
• 6 Tablespoons nutritional yeast
• 2 Tablespoons organic Tamari
• 1/2 teaspoon garlic granules (or powder), or to taste
• 1/2 teaspoon onion granules (or powder), or to taste
• 1/2 - 1 teaspoon black salt (optional but recommended for a more "eggy" flavor)
• 1/4 teaspoon turmeric (1/4 to 1/2 teaspoon -- for color))
• 1/2 teaspoon sea salt (optional if using black salt)
• 1-2 Tablespoon extra-virgin olive oil
• 1/4 cup sunflower seeds
• 1 small yellow onion, chopped
• 2-3 cloves garlic, chopped
• 5 green onions, chopped
• 1 organic bell pepper (red, green, yellow or orange), chopped
• 12 spears asparagus, lightly steamed

1. Drain and mash tofu. Mix with nutritional yeast, Tamari, garlic and onion granules, black salt (if using), turmeric, and salt (if using). Set aside.

2. In a large skillet, heat olive oil over medium heat. Add sunflower seeds and cook for a few minutes, stirring occasionally. Add onion, garlic, green onions, and bell pepper. Cover and steam veggies until slightly tender (approx. 5 minutes), stirring occasionally.

3. Remove cover, push veggies to one side and add tofu mixture to 1/2 of pan. Cover tofu mixture with veggies, and add remaining tofu mixture to the other half of the pan. Smooth veggies over the top. Flatten with a spatula, and let cook over medium heat until browned on underside (5-10 minutes, or more). Flip with a spatula, and continue to cook until browned on the underside. Repeat this step until cooked to your preference.

4. Plate, cover with asparagus spears. Serve.

Serves: 2-3

Variations:

Vary the veggies, using your favorites;Try scrambled tempeh;Play around with the spicing each time to focus on a different nationality. For instance, Cajun flavors include chilies, hot sauce and tomatoes. Chinese flavors include basil, bean sprouts, coriander, ginger and mushrooms. South American flavors include allspice, chilies, chorizo (vegetarian, of course), corn (organic always!) and tropical fruits. Have fun creating your very own masterpiece.

Here's a fun vegan breakfast idea...

Mix scrambled tofu with cooked and chopped potatoes, place between two slices of your favorite whole grain bread and toast in a panini maker for 5 minutes. Can also be popped under the broiler.

Like paninis? Try this Swiss Chard and Potato Panini. It's fantastico!    :)

• 2 prepared pizza crusts (I like Vicolo Organic Cornmeal Crust Pizza Shells)
• 1/2 pound regular organic tofu (firm)
• 3 Tablespoons nutritional yeast
• 1 Tablespoon organic Tamari
• 1/2 teaspoon garlic granules (or powder), or to taste
• 1/2 teaspoon onion granules (or powder), or to taste
• 1/4 teaspoon turmeric (1/4 to 1/2 teaspoon -- for color))
• 1/2 teaspoon sea salt1 cup shredded non-dairy Mozzarella or Monterey Jack cheese or make your own healthy Smoky Mozzarella Sauce (see recipe below)
• 1/2 cup red bell pepper, coarsely chopped
• 1/2 cup green bell pepper, coarsely chopped
• 1/2 cup red onion, coarsely chopped
• 1/2 cup tomato, sliced
• 1/4 cup sunflower seeds

1. Heat oven to 425 degrees, or according to pizza crust instructions.

2. Drain and mash tofu. Mix with nutritional yeast, Tamari, garlic and onion granules, turmeric, and salt. Set aside.

3. Top pizza crusts with cheese, then tofu, followed by desired toppings.

4. Cook 15 minutes, or until desired crust crispiness is attained.Yield: 2 pizzas

Homemade Smoky Mozzarella Sauce

• 1/2 cup rolled oats
• 1/2 cup nutritional yeast
• 1/4 cup tahini
• 3 Tablespoons lemon juice or 2 Tablespoons apple cider vinegar
• Onion flakes or granules, to taste (approximately 1 Tbsp)
• Sea salt, to taste
• Liquid Smoke, to taste
• Water, to desired consistency

Process all ingredients in a blender, adding water slowly and as needed.

• 2 medium sized pre-baked sweet potatoes, yams, or potatoes (see note below), chilled overnight in the refrigerator and cubed to desired size (skins on)
• 1 green pepper, coarsely chopped
• 1/2 onion, coarsely chopped
• 1/4 jalapeno, finely chopped
• 2 garlic cloves, finely chopped
• 1/4 teaspoon red pepper flakes or chipotle pepper flakes (optional)
• Sea salt and freshly ground black pepper, to taste (and any other herbs or spices you like)

1. Lightly oil a large skillet with a dab of water to keep the heat of the oil down. Add green peppers, onions, and jalapeno, and cook stirring often until al dente (tender with a bite).

2. Add garlic, red pepper flakes, and pre-cooked potato of choice and using a spatula stir and flip mixture often until potatoes begin to brown (15-20 minutes)

3. Season with salt and pepper, to taste. Serve with ketchup, if desired.

Makes 2-3 servings

Note: To cook yams, sweet potatoes, or potatoes, clean and poke all over with a fork (which allows air to escape so they don't explode - how do I know? Never mind. La-la-la-la-laaaaa!).

Place on the middle oven rack at 400 degrees F. I like to line the bottom rack with aluminum foil to catch drips. Bake for 45-60 minutes or until they give when squeezed gently (and carefully - they will be HOT). Cool completely at room temperature before putting in refrigerator overnight.

• 4 ounces tempeh (about 1/2 cup)
• 1 cup vegetable stock
• 1/4 - 1/2 cup onion, chopped
• 2 Tablespoons organic Earth Balance, or other non-dairy butter spread
• 1 cup mashed potatoes

1. In a small saucepan, add tempeh to vegetable stock. Cook for 10 minutes. Remove tempeh and cool slightly.

2. Heat butter in a large skillet. Add onion and cook for 2-3 minutes.

3. In the meantime, add mashed potatoes to a large bowl. Crumble tempeh into potatoes. Flavor as desired (I added a few shakes of Tamari, garlic powder, salt and pepper). Combine well. Form into patties and add to hot pan.

4. Brown patties on each side over medium high heat, turning carefully.

Makes: Approximately 6 large patties

• 8 ounces tempeh, cut in half
• 1/2 cup water
• 1/2 cube veggie bouillon cubes
• 1/4 cup rolled oats
• 2 Tablespoons organic Tamari
• 1 Tablespoon extra-virgin olive oil
• 1 teaspoon each of sage, thyme, and marjoram
• 2 Tablespoons extra-virgin olive oil or other organic oil, for frying

1. In a small saucepan, add tempeh to vegetable stock. Cook for 10 minutes. Remove tempeh, cool and grate on coarse side of grater. Mix grated tempeh with oats, Tamari, water, oil and spices. Mixture should be moist enough to press into 12 patties. Chill on a covered platter.

2. Heat oil in a large skillet. Brown patties on each side over medium high heat, turning carefully. You may want to do this in small batches, using just a little oil each time. Patties will soak up the oil quickly, but will brown in the dry pan.

Makes: 12 small patties, or 6 large patties

Variations:

• Add your favorite spicy flavors to "up" the heat quotient;
• Mix with mashed potatoes to make Tempeh Sausage Potato Patties;
• Add a little pure maple syrup to add a touch of sweetness.

• 1/2 cup Macadamia Nut Cheese, or to taste (see recipe below)
• 1 medium zucchini, grated
• 1 clove garlic clove, minced
• 2 green onions, sliced
• 1/2 - 1 teaspoon finely chopped jalapeno

1. Place grated zucchini in a colander in the sink, sprinkle lightly with salt, and let sit for 15 minutes. Squeeze zucchini with hands to remove excess moisture. Place into a medium bowl.

2. To the bowl, add the Macadamia Nut Cheese, garlic, green onions, and jalapeno. Stir to thoroughly combine.

3. Sprinkle a large plate with nutritional yeast. Scoop large Tablespoons of fritter batter and form into patties. Place on plate, and sprinkle tops of fritters with more nutritional yeast.

4. Place a large frying pan over medium heat. When pan is hot, wipe with a small amount of olive oil. Place the delicate fritters in hot pan. Cook slowly over medium heat until browned on one side. When fritters are browned, carefully flip with a spatula. You may need to scrape the pan slightly to get the fabulous crust. Don't worry if they fall apart a bit. You will continue to brown and flip the fritters until they are cooked to your liking.

This process usually takes about 10-15 minutes total. Don't rush the process - it is worth the extra time it takes to allow the crust to form. Plate and enjoy!

Serves: 2

Macadamia Nut Cheese

• 1 1/2 cup dry macadamias
• 1/4 cup pine nuts (sesame seeds will do in a pinch)
• 3 Tablespoons nutritional yeast
• 1 teaspoon sea salt, or to taste
• 4 Tablespoons lemon juice
• 1 small clove garlic, finely minced
• 2 Tablespoons extra-virgin olive oil (optional)
• Water, as necessary

1. Place 1 cup organic macadamia nuts in a small bowl with enough warm water to cover. Let soak for 30 minutes. Drain.

2. Place soaked and drained macadamias into a food processor with remaining dry macadamias, pine nuts, nutritional yeast, sea salt, lemon juice, garlic, olive oil, and just enough water to make cheese process smoothly and easily (about 1/4 cup, or to desired consistency).

3. Refrigerate unused cheese.