Vegan Breakfasts
That Are Mouthwateringly Tasty
and Good For You!

Banana Muffins Extraordinaire

Like eating a mini personal banana bread -- but better! Be sure to try the variations too.

• 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:

Blueberry-Banana Walnut Pancakes

These are tender and fluffy.

• 1/2 cup whole wheat flour
• 1/2 cup unbleached flour
• 2 teaspoons baking powder
• 1 banana, mashed
• 1 1/4 cups non-dairy milk (I like almond milk)
• 1 Tablespoon granulated sweetener
• 1/2 cup finely chopped walnuts
• 1 cup blueberries, fresh or (defrosted) frozen

1. In a large bowl, sift the flour and baking powder together. In a small bowl, mash the banana with a fork and add 1/4 cup of the milk, mixing together until there are no lumps. Add the banana, sweetener, walnuts, blueberries, and remaining milk to the dry mix and stir together until "just mixed".

2. Heat a nonstick pan or a lightly-oiled frying pan. Using a measuring cup of your choice, scoop batter onto pan to make cakes. Let sit on medium heat until the bottom turns golden brown. Flip and cook other side. Repeat process until all the batter is gone. Makes 2 or more servings.

Variations:

Blueberry Muffins w/Crumb Topping

Makes 6 giant muffins that are, quite simply, da bomb!

• 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.

Breakfast Casserole

Outstanding flavor that everyone in your family will love.

• 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:

Breakfast Grains

This breakfast will warm you to your kissers on a cool morning!

• 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:

Buckwheat Pancakes

For years I used whole wheat flour to make pancakes. Now I use buckwheat flour (which is gluten-free and not actually wheat), and love the flavor so much more.

I use buckwheat groats and grind them in a strong blender for the ultimate in fresh (you can taste the difference!), but you can also use pre-ground buckwheat flour.

A word about using buckwheat flour: The texture of the batter will seem a little strange when raw, but don't worry, they produce very tasty pancakes. Also, you may have to play around with the amount of liquid to reach the desired thickness of pancake you prefer.

Also, any natural sweetener will do, but I really like Organic Coconut Palm Sugar these days.

• 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.

p.s. PLUS, after you flip your 'cakes, the holes stick around to fill with your fave vegan butter. :)

Variations:

French Toast

A quick and easy vegan breakfast!

• 6 slices of your favorite bread, preferably whole grain -- thick slices work best
• 1 cup non-dairy milk (I like almond milk)
• 2 Tablespoons organic silken tofu
• 1 Tablespoon nutritional yeast
• 1 teaspoon granulated sweetener
• 1 teaspoon vanilla
• 1/2 teaspoon sea salt
• 1/2 teaspoon cinnamon
• dash of nutmeg

1. Process all ingredients in a blender until smooth.

2. Lightly oil a large frying pan with a touch of coconut oil, organic canola or non-hydrogenated non-dairy butter (my preference, such as organic Earth Balance).

3. Dip the bread slices into the mixture, covering both sides. Cook over medium-low heat, flipping once, until golden and crispy on both sides.

Serves 3.

Variations:

Tasty Potato Hash

This makes for a scrumptious breakfast or brunch.

• 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:

Serves: 2-3

• 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.

Sassy's Superfood Smoothie

This recipe has gone through many changes over time, but this one's a keeper. It makes a healthy breakfast, but sometimes I reserve it for after my weight workout because of the healthy fats and easy-to-digest carbs. It's fantastically delicious and incredibly nutrient-dense, and Jeff and I never, ever get tired of drinking these puppies down. :)

You will actually crave it because it is SO tasty and you can feel the effect these super nutrients have on your body, mind, and soul.

We always say "What did we do before our smoothies?" I promise you will love the experience.

By the way, I'm so happy to have found stainless steel straws in my local co-op. Now that I've been using them a while, I'm embarrassed that I used plastic straws for such a long time -- they're so wasteful! And I'd rather drink my smoothie out of stainless anyway. Click here to purchase on Amazon -- I also *highly* recommend this stainless steel straw cleaner made by the same awesome company.

• 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.

Scrambled Tofu

A good ol' standby breakfast. Flavored to perfection and chock full of yummy veggies, which help to make the tofu more digestible.

• 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:

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!    :)

Scrambled Tofu Pizza

If you like scrambled tofu, then why not mix things up and make a pizza instead? This recipe includes the toppings I had on hand, but you can add your favorite scrambled tofu toppings, such as mentioned in the recipe above. Yummy and fun!

• 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 salt
• 1 cup shredded non-dairy Mozzarella or Monterey Jack cheese (I like Follow Your Heart)*, 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

• 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.

Sweet Potato Hash

I like potatoes but Jeff LOVES sweet potatoes and yams so I whipped this up for breakfast one day when I had leftover baked yams from the night before. So you can use pre-baked (and cooled in the fridge overnight) yams, sweet potatoes, or potatoes. It's all good!

Have Ready:

• 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.

Tempeh Potato Patties

When you have some leftover mashed potatoes, these patties are a fun treat. The hardest part is waiting for them to crisp up so you can devour them.

• 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

Tempeh Sausage Patties

These are fun, savory little patties that will add a little zip to your morning.

• 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:

Tofu Guacamole Bacon Wraps

These are DELICIOUS and are more filling than you might think!

• 2 medium ripe Haas avocados
• 1/4 cup red onion, minced
• 2 tablespoons lime juice
• 1 canned chipotle in adobo sauce, finely chopped
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 pound organic tofu, cut into 1/4-inch dice
• 4 (10-inch) tortillas (I like spelt)
• 4 green lettuce leaves
• 1 medium tomato, diced
• 4 slices Fakin' Bacon (vegan tempeh bacon), fried in a bit of oil until slightly crisp and drained on paper towels*

1. Wrap the tortillas together in aluminum foil and place in a 400 degree oven until softened, about 5 minutes.

2. Slice the avocados in half the long way to reveal the large pits. Remove the pits, scoop out the flesh, and place it in a large bowl along with the onion, lime juice, chipotle, salt, and cumin. Mix well with a fork until the avocado is mashed and the mixture is well blended. Add the tofu and stir until well combined.

3. Open tortilla pouch and remove a warmed tortilla. Top with one lettuce leaf, 1/4 of the guacamole mixture (about 1/2 cup), and 1/4 of the tomatoes (about 2 tablespoons). Crumble one strip of vegetarian bacon over each.

4. Begin rolling the tortilla close from one side. Stop midway and fold the ends in to cover the filling. Continue rolling to encase filling completely making a neat packet. Repeat with the remaining tortillas.

5. Wrap each one tightly in plastic wrap and refrigerate until ready to serve.

Serves: 4

Zucchini Fritters

You really must try these fritters. While I have made them for lunch and dinner, they make the perfect breakfast, providing a nice option when looking for something different. Feel free to double or triple the recipe.

The Macadamia Nut Cheese recipe hails from the amazing raw cookbook Living Cuisine.

Have Ready:

• 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

• 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.