Saturday, March 8, 2014

Veg*n on a Budget: Easy, Healthy Breakfast (Inexpensive Too!!)

This is my third installment regarding eating vegan on a budget. The first post discussed staples all vegans and vegetarians should have in their home. The second post provided a simple, cheap, healthy rice and beans recipe with many ways it can be used (wraps, side dish, entrees, etc). This post is a dedication to one of my favorite breakfasts. It is simple, healthy, and delicious!

It is bursting with vitamins and nutrients as well as flavor (and color!). It keeps me full for a long time and I know right off the bat for the day I am getting at least one or two full servings of vegetables, which starts the day off right!

Beth's Veggie Breakfast Burst

Ingredients: Use a handful or two (about a cup and a half per serving) of all your favorite mixed vegetables, it's super easy if you use frozen veggies! Grab a little broccoli and cauliflower mix and some stir-fry mix at the store for this for a delicious mix. I like any of the following:

squash (zucchini or yellow squash is best for this recipe)
shredded or chopped carrot
bell pepper
kale, spinach, or other leafy greens
and the list goes on!

You'll also need a slice of bread (I lightly toast a slice of whole wheat bread), a dash of olive oil to cook the veggies, and spices to season the dish. I often use garlic powder, onion powder, black pepper, a small dash of cayenne pepper, a dash of sea salt, and a MUST: nutritional yeast. I sometimes use turmeric, cumin, and other spices, but you can choose whatever you like for both spices and veggie mix, making this dish very versatile and easy to vary so you don't get bored of it.


Cook the veggies in a small amount of olive oil (or hemp oil, coconut oil, whatever healthy oil you prefer) over medium heat for a few minutes until they are heated through, usually about five minutes.

While the vegetables heat, lightly toast a slice of whole grain bread. Turn the heat off and leave vegetables in the pan. Add whatever seasonings you prefer.

Place the bread of toast on a plate and top with the hot vegetables. Optional: Add a touch of Daiya cheddar or whatever topping you like. Serve hot and enjoy a healthy breakfast that was prepared in less than ten minutes!

Sometimes I spread avocado or guacamole on the toast for a creamy change of pace. It adds even more nutrients, including healthy fats.

Other times I top my dish with a cheddar or American style cheese from The Non-Dairy Formulary: Vegan Cuisine for the Ethical Gourmet. There are a ton of delicious vegan recipes in this book, including how to make vegan fried eggs that really taste and look like fried eggs, dozens of homemade cheeses and sauces, and even homemade vegan butter. Check it out, there is a free preview on Amazon at the above link provided.

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