What Does A Vegan Breakfast Look Like? Tips + Recipes

When it comes to vegan breakfast, the options are truly endless! You can enjoy roasted potatoes, fresh fruit, cereal, oatmeal smoothies, pancakes, tofu scramble, bagels, waffles, tempeh bacon, etc. Make the transition easy for yourself by thinking about what you're already eating and replacing the animal products with vegan options. An easy example of this is oatmeal. 

Oatmeal is naturally vegan -- it's what we put in it that usually isn't vegan though.  
Instead of using dairy butter, you can use coconut oil or Earth Balance vegan margarine. Instead of white sugar (a lot of white sugar isn't vegan since it's processed using bone char from animals), you can sweeten your oatmeal with dates, raw sugar (usually vegan) or natural maple syrup.

I can definitely understand if planning a vegan breakfast has you overwhelmed! It took me some time to wrap my head around the idea of no longer having meat, dairy & eggs as the center of our meals.

No worries though -- I promise there's sooo much variety when you start a vegan journey.

Here are more examples of how you can make popular breakfast options vegan:

*Scrambled eggs --->  tofu scramble (firm tofu crumbled and fried in a skillet with salt, black pepper, paprika, garlic powder)
*Toast  ---> Cobblestone Mill, Arnold's, Vermont Bread Company & Ezekiel all offer vegan options for bread. You can top your toast with avocado, jam or Earth Balance vegan margarine
*Bacon ---> Tempeh bacon - you can buy or make your own
*Smoothie ---> Blend together almond milk (or water), berries, a frozen ripe banana and a handful of spinach
*Pancakes ---> replace dairy milk with almond milk and replace butter with oil or Earth Balance vegan margarine Here's a recipe we really like
*Roasted potatoes ---> Season with salt, pepper, cumin, chili powder and garlic powder and roast as usual Here's the recipe I usually make
*Cereal ---> There are tons of options, but I'm going to list a few that you can find in any grocery store -- original and cinnamon Life cereal, Kashi Strawberry Fields and Cascadian Farms Cinnamon Crunch
Serve with almond, soy or coconut milk instead of dairy milk

Quick Breakfast Tips:

  • Try not to overthink breakfast.
  • What are you already eating and how can you make a vegan version of that?
  • Start off by planning a couple of vegan breakfast meals each week and buy enough to last several days to save both money and time.  

I hope this is helpful!

What are some of your favorite breakfast meals?

11 Tips to Go Vegan This Year

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There's no better time than now to get started on a healthy and compassionate vegan life. Do it for yourself. Your family. The animals. And for the planet.

What is a vegan? A vegan is a person who doesn't consume any animals (including seafood) or animal byproducts (including eggs & milk). Veganism extends to everything else in your life; including the cosmetics you use (no animal ingredients or testing) and clothing you wear (no real leather or fur), but in this post you're strictly talking about food.

An easy way to remember this -- If it has a face and/or parent, we don't eat or buy it.

 

11 Tips to Go Vegan This Year

 

1. Determine your why 

Why do you want to become a vegan?  Take a moment and think about it. Do you want to do it for your health? The health of your family? To protest factory farming? Do you want to protect our planet's precious resources?
Visualize what your life will look like when you transition to a delicious and long-term vegan life with your family. Take a few minutes and write down these reasons. Keep this writing on hand, so that you can refer back to it when things get tough.

Check out this previous post: 5 Reasons You Should Go Vegan with Your Family

 

2. Make the decision to go vegan

There's soooo much power in making a decision. Often we say we want to do something but tend to flip flop back and forth. The beauty of making a decision to embrace a lifestyle change, is that it forces you to take the necessary steps to make it happen.  You will start researching and experimenting in the kitchen once the decision has been made.

Check out the previous podcast: 2 Key Steps You Must Take If You Want to Be A Vegan

 

3. "Always be ready, so you don't have to get ready" - meal planning, eating out, etc.

My dad used to say this to me when it came to my schoolwork as a kid, but I feel this quote is also relevant to vegan life. One of the biggest obstacles you may face when transitioning to this lifestyle is getting adjusted to all of the planning that takes place.

Most of us are so used to just eating whatever we want, the extra step of reading ingredients labels (to ensure there's no eggs, meat, dairy) and asking your server questions while dining out, can feel so overwhelming. I promise with consistence this will get better.  

Just be sure to add time in your schedule for meal planning, grocery shopping (to get more comfortable in the store & to read food labels) and check out restaurants menus online to see what vegan options they have available before you leave the house.

Feeling rushed will only discourage you, so "always be ready, so you don't have to get ready."

Check out this resources:

Happycow.net is a good resource for finding vegan restaurants near your home and while traveling.

Is it Vegan? is a great app to determine whether or not a product is vegan while grocery shopping.

Finding Vegan is a great resource to findvegan recipes around the interwebs.

 

4. Don't restrict yourself more than you have to 

I often get emails and social media comments from people who want to start a vegan life and follow a:

  • Gluten-free

  • Raw vegan

  • No-oil

  • No vegan junk food

  • Etc, etc, etc. lifestyle.

Here's the thing: If you're very new to this lifestyle, don't feel like you have to make all of those changes at once.

Make being vegan your top priority and if you want to add in other changes as you get comfortable, do just that.

Focus on replacing your eggs, meat, dairy and other animal products with plant-based alternatives.

There is absolutely nothing wrong with just keeping a simple vegan approach because as you grow and learn, you will find what works best for YOU.

You don't want to be in a situation in which you feel like you have to do everything at once and end up doing nothing at all. Embrace the process and don't get wrapped up too much in adding other dietary stipulations in the beginning.

 

5. Take time to get comfortable in the kitchen

Don't believe the hype -- You have to get comfortable in the kitchen if you want a delicious and long-term vegan life.  With a few basic skills you can dominate in the kitchen and not spend a million hours in there prepping and cooking.

Check out this previous blog post: How to Boost Your Confidence in the Kitchen

 

6. Find a supportive community

With only about 2% of Americans identifying themselves as vegan, this lifestyle can get pretty lonely. Being a part of a vegan community can keep you accountable and give you someone to bounce ideas off of and vent to. Since it's very likely that people in your every day life aren't vegan, use social media to connect with like-minded peeps.

Fact: Nearly all of my vegan friends are people that I initially connected with online.

Don't be shy! Here are a few tips on how to connect with other vegans on & offline

  • See what's going on in your local area using meetup.com - search for vegan/vegetarian groups that connect at restaurants and do other activities together.

  • Follow folks you resonate with on Twitter, Facebook and Instagram (all of my real life vegan friends came from these sites). Be sure to connect with these folks, too! Be active :-)

  • See if your city (or a neighboring one) offers vegan/vegetarian festivals - There are so many vegan festivals that happen during the summer/early fall that offer music, food, speakers and of course so many like-minded folks. Vegan.com has a list of festivals. Also, Google the nearest major city to you and "vegetarian festivals" and see what you get.

 

7. Explore your grocery store/farmer's market in a new way

Once you start a vegan journey, you will realize your grocery store has much more to offer than you've ever imagined. I didn't really explore the international/ethic aisle until I started this lifestyle. I know it can be a bit intimidating, but being open to new ingredients and unfamiliar spices, fruit and vegetables will make cooking and transitioning that much easier.  

Challenge yourself to add something new to your cart each time you go to the grocery store and/or farmer's market.

 

8. Make a vegan version of your favorite dishes

The good news is you can easily make (or even buy) a delicious vegan version of all of your favorite foods. 

Here's an example:

I love cornbread! Since the conventional recipe calls for eggs, milk and butter it isn't normally vegan.

Instead of feeling like I can never eat cornbread again, I use vegan margarine instead of butter, almond milk instead of dairy milk and replace the eggs with Ener-G egg replacer (you can use Follow Your Heart vegan egg, too).

 

Get the recipe here

Get the recipe here

The result is a delicious and familiar vegan version of the cornbread I ate before becoming a vegan.

Figure out how you can replace non-vegan ingredients with better plant-based options.

 

9. Realize it doesn't have to be all or nothing

A big misconception about starting a vegan journey is that you have to immediately throw all your animal products in the trash and eat only salad. My advice is to start where you are! Don't feel like you have to do everything at once if you don't want to.

Back in 2008, I started off as a vegetarian and even though I didn't think I would become a vegan (tried once and it didn't work), starting as a vegetarian likely led me to a vegan lifestyle.

Don't discount gradual changes.

Do the best you can every. single. day.

 

10. Focus on what you can eat and not what you can't

Right now you may be thinking: No eggs? No seafood? No cheese?  What the hell is there left to eat?

I promise there's sooo much variety when you decide to embrace a vegan lifestyle.

Before starting myself, I didn't eat quinoa, kale, cauliflower, Field Roast vegan sausage or nearly as many chickpeas as I do now.

Think of this way, you're going to replace all the meat, dairy and eggs with even more fruit, vegetables, legumes and grains - all the good stuff! 

PLUS, there's a vegan alternative for everything you can think of these days -- including milk, eggs, cheese and even fried chicken.

 

11. Progress over Perfection - Always

I think this is the side of vegan life that many don't talk about. Whether you're on the journey for a few months on a few years, you will soon realize that this journey isn't perfect.

Being vegan is a journey and not a destination. Most of the time you may stay on track, but overall it can be a roller coaster ride.
Keep moving forward and please please please don't beat yourself up if you get off track. Beating yourself for eating something non-vegan will only hold you back. 

 

I hope these tips helped you at least consider starting a vegan journey. Even though this lifestyle change is an adjustment, realize that anything worth having is worth fighting for!

 

You can do this!

How to Boost Your Confidence in the Kitchen

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Even though I have a family, I didn't really start cooking until I became a vegan. Facts only.

I would throw some Gordon's fish sticks in the oven, steam some frozen broccoli and pull out the box of mac & cheese. I was burning, baby. lol

Don't believe the hype -- You have to get comfortable in the kitchen if you want a delicious and long-term vegan life.

Sure you can live off of french fries, Oreo cookies (yep, they're both vegans) and smoothies but I know you have a family, so that's just out of the question.

With a few basic skills, you can dominate in the kitchen and not spend a million hours in there prepping and cooking.

 

6 Tips to Get Confident in the Kitchen

 

1. Have the right kitchen tools

You don't need a million different pieces of kitchen equipment to be effective in your vegan kitchen.  Here are some essentials that will make life easier: a good chef's knife, blender, cutting board, 7-cup food processor (you can find an inexpensive one at Target), and a produce brush (to wash your fruit and vegetables).  I've been vegan for 5 years and still don't own a fancy blender or food dehydrator. With several basic kitchen tools, you will not only gain confidence in the kitchen, but also get the job done quickly.

Here's an oldie but goodie YouTube video with some of my favorite kitchen essentials...

 

2. Get comfortable playing with spices/seasonings

Sometimes vegan meals have a reputation for being bland and boring. Vegan life is what you make it! I don't know about you, but I'm not interested in blah meals. I live for flavor! Some of the most common spices/seasoning I use Salt, black pepper, cumin, garlic and onion powder, cayenne, smoked paprika, and oregano. 

Blog post and audio with more information about pantry and spices basics here

 

3. Shortcuts are okay

A lot of people say they couldn't be vegan more than a few weeks because it "requires too much time." Here's the thing, if you know an easier way to make vegan life work for you, DO IT. 

If you don't want to make your own almond milk (like I did in this video), stew your own tomatoes (you can buy jarred or canned), buy a loaf of bread (instead of making a homemade version), use canned beans, or prefer to purchase fruit and vegetables pre-chopped, do all of that.

Do whatever works for your lifestyle. 

As you get more comfortable in the kitchen and continue to research, you will find out what is worth making homemade and what's worth buying pre-packaged to save time.

Don't beat yourself up if everything can't be homemade. You want a vegan life that will work for you and your family long-term.

 

 

4. Learn basic knife skills

You will chop a lot of fresh fruit and vegetables as a vegan, so the faster you can be the more meals you will experiment with.

I chop a lot of onion in my vegan kitchen, so start there with this video....

Here's a playlist from Jamie's Oliver YouTube channel with a ton of kitchen basic videos (not all are vegan) that will help you get confident in the kitchen. He has videos on how to mince garlic, chop carrots and green leafy vegetables. 

Also, check and see if there's a knife skills class near you - community colleges and places like Sur la Table offer monthly classes with chefs. I need to a class myself and have been trying to convince Eric that this is a great date night option. He doesn't agree but wishes me luck. lol

 

5. Prep as much as you can ahead of time

If you're following a recipe, chop your vegetables and organize your workspace ahead of time, so you're not scrambling around looking for ingredients. Also, make sure you shop with a grocery list to ensure that you have everything you need each time.

Here are some tips on how mise en place will save you so much time and headache in the kitchen >>> Easy Cooking Tip: Mise En Place Will Keep You Stress-Free

 

6. Cook simple meals over and over again

If you're new to cooking, you probably aren't too comfortable with the idea of cooking an elaborate dinner. I can definitely understand that! You should start off by cooking simple meals that don't require a lot of effort.  One of the easiest ways to get comfortable in the kitchen is by cooking meals that you know will turn out delicious.  Keep a food journal of recipes that worked and have fun making them several times. I promise this will build your confidence and open you up to explore new recipes.

Here are 2 really simple recipes to start with....

 

In Conclusion....

It will take time to get comfortable in the kitchen, but I promise with consistently it will get so much easier.

Don't be hard on yourself and decide that you will move forward despite the obstacles that may come up. Take your time. Have fun and happy cooking!

Being Vegan is NOT Boring & 3 Other Myths

I understand exactly what it feels like to be overwhelmed or scared to make a big change in your life.
Let's dispel some of the myths about being vegan, so you can move forward in your journey.

 

VEGAN LIFE IS TOO MUCH TIME CONSUMING

I can understand why this is a struggle for many people.
We're all used to grocery shopping and cooking at some level - The problem is, most of us aren't used to writing a detailed meal plan and paying close attention to what we buy while grocery shopping.

This is the reason vegan life can feel time consuming in the beginning. 
I promise once you get used to those uncomfortable feelings (by pushing passed them) and get into a routine, all of this will become easier.

Hang in there!

Here's an audio with tips on how NOT to spend all weekend on meal planning.


THERE ISN'T ENOUGH VARIETY (AKA TOO MANY BORING MEALS) AS A VEGAN

Before I was a vegan, I thought we could only eat salad and smoothies. I promise this isn't the case at all!
I love variety just as much as the next person. I wouldn't be on this journey if I felt limited by my food choices.

You can make or buy everything vegan.

I even had delicious vegan shrimp at Loving Hut restaurant (I was skeptical about this one at first lol). Here's the picture I posted on Instagram back when I tried it....

In the video below, I show you the many vegan options at Target.

Whole Foods and other health food stores do an amazing job of catering to vegans when it comes to specialty products. No worries if you don't live near any of these places - sites like Amazon and Vegan Essentials make it super easy to get what you need shipped right to your door.

You can also make a homemade version of anything you can think of. Google gotcha covered on that!

For instance, if you want to make a vegan version of buttermilk, you just search "how to make vegan buttermilk" or "vegan buttermilk recipe" and so many options will come up.
By the way, you can make vegan buttermilk by mixing 1 cup of soy milk and 1 tbsp of white vinegar and allowing it to sit for 10 mins.

Start thinking about some of your favorite dishes and how you can make delicious vegan version of those meals to add variety.


YOU HAVE TO GO VEGAN OVERNIGHT

This is probably the biggest misconception on this list! No matter what anyone says, it's okay to gradually transition to a vegan lifestyle. I was a vegetarian for 2 years before started my own journey in 2010. Making the shift to vegan life is a process!

I notice when people transition overnight without being clear on their why or without a real plan, they usually give up within a couple of weeks. 

I'm not saying you should make excuses about why you can't be vegan, but I am saying that the transition may take some time.
Please be gentle with yourself, so that you gain the confidence to move forward.  

Ready Set Go Vegan will walk you through all steps to stay on a consistent vegan lifestyle.


BEING VEGAN IS TOO EXPENSIVE

What do potatoes, spinach, black beans, corn tortillas, bananas, apples, rice, spaghetti noodles and canned tomatoes have in common?
All of these items are vegan and very affordable.

I will admit that our grocery bill spiked when we started this journey, but that was because I was buying all organic for a family of 5. These days, I do buy some organics, but overall I just focus on what we can afford. Period. 

Don't let a tight budget be the reason you don't stay on this vegan journey.

Quick tips to keep your grocery bill down:

*Buy as many whole ingredients as possible - it doesn't take a million hours to cook from scratch. I promise! 

*Think about how you can make enough for leftovers (soup & chili recipes are perfect for this) to save both and time.

*Only shop at Whole Foods (AKA Whole Check- chile!) for speciality vegan products that you can't get at a regular grocery store. Do the rest of your grocery shopping at your regular store.

*Buy what you need - I know this isn't popular advice, but in my experience, you will waste money buying produce in bulk because it's hard to eat it fast enough before it spoils.

*If you prefer to buy organics, see if you can get a better deal at the farmer's market. Also, my grocery store has store brand organics that are super affordable. See if you store has this option.


Do you feel better now that we just debunked all of those myths? I hope so! There's nothing stopping you now!

Still Not Sure What to Cook for Thanksgiving?

I just wanted to hop in real quick because I've received a few emails from folks looking for last minute Thanksgiving recipes.  

There's a playlist on my YouTube channel with recipes for sweet potato pie, macaroni & cheese, rosemary garlic potatoes and cornbread.

Also, I came across a blog post on Healthy Happy Life with a slew of recipes (and tips)

She has everything from cranberry sauce to how to replace the turkey. I haven't tried any of these recipes but most of them look delicious!


Did you miss my conversation with Tracye McQuirter?

Tracye has been vegan for over 30 years and shared several strategies on how to enjoy a delicious and fun Thanksgiving.

Check out all the resources we mentioned in the episode here


Have an awesome Thanksgiving!