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Ten weeks to plant-powered eating – Week 3

Last Modified: January 17, 2022

Heart Health, Nutrition & Recipes


This series was written and created by Sarah Mohrman, RDN, LD, MA, dietitian, program coordinator, PPG ­– Cardiology.

Last week, we talked about using food prep to create convenience and minimize obstacles to plant-based choices. In week three, we’re going to talk about how to unbeef your breakfast, pull the pork out of the equation and fall in love with some eggcellent alternatives for your first meal of the day.

Solutions for cereal eaters

Choosing whole grain cereal, such as shredded wheat, bran flakes or oatmeal, is an easy place to start. Pack in antioxidant-rich berries on top of the cereal and use a plant-based milk alternative for an additional simple swap. Unsweetened almond, oat or pea milk, or light soymilk would all be suitable options. In a rush in the morning or eating on the go? Overnight oats to the rescue. Play around with different add ins and have fun with it!

Egg lovers

Eggs continue to be controversial in the field of nutrition, however we do know the yolk is high in cholesterol. Finding plant-based egg alternatives is easier than you might think. Making eggs from tofu, using extra firm tofu, turmeric and nutritional yeast, is pretty simple! Try this tofu scramble recipe to get started.

Another option to try is a mung-bean replacer for eggs. Most grocery stores now carry the brand Just Eggs (liquid form found near the eggs) or Just Eggs Folded (found in the freezer section in individually packaged folded egg servings perfect for sandwiches). Prepare the liquid form similar to any recipe that calls for cracked and scrambled eggs poured over a recipe, such as a breakfast casserole, or for making omelets. Enjoy the Just Eggs Folded on multigrain bread or tortilla, topped with tomato, avocado, spinach and onion.

A new twist on toast

Skip the butter, which is high in saturated fat, and switch to a heart healthy monounsaturated fat instead. Start by toasting some hearty whole grain bread with at least 3 grams of fiber per slice. Mash ¼ - ½ of a small avocado on top and sprinkle Everything Bagel seasoning on top of the avocado. Enjoy with 1 cup of melon and you are set!

These are just a few ideas for swapping out your traditional breakfast lineup for plant-powered options that will have you feeling energized and ready to take on the day. Other simple ideas include plant-based yogurts with berries, wholegrain toast with natural peanut butter and banana, or even a quick smoothie for mornings when you need to eat on the go.

Recipe to try

Vegan French toast

1 cup unsweetened almond milk
1/4 cup cornstarch
1 teaspoon ground flaxseeds
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
2 teaspoons pure maple syrup
1 teaspoon vanilla
6-8 slices whole grain bread
Maple syrup, powdered sugar or fresh fruit, to serve

1.Preheat your griddle to approximately 375 degrees.

2.In an 8 x 8 shallow dish, whisk together the almond milk, cornstarch, ground flaxseeds, baking powder, cinnamon, maple syrup and vanilla.

3.Dip each side of the bread in the batter and let soak for about 5-10 seconds, then add the bread to the skillet. Cook for 2-3 minutes on each side, until golden brown.

4.Serve with maple syrup, powdered sugar and fresh fruit, if desired.

Serves 4

Nutrition per serving: 211 calories, 4g total fat, 0g saturated fat, 0mg cholesterol, 265mg sodium, 42g carbohydrate, 6g fiber, 6g protein

Adapted from a recipe featured on NoraCooks.

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