Tag: breakfast Page 1 of 2

photo of chopped pecans on wooden chopping board

How often do you eat oatmeal? They’re not just for breakfast anymore!

Oats are incredibly versatile and can be used in various dishes like porridge, granola, cookies, desserts, and even bread crumbs or soup thickeners.

You can also toss a few spoonfuls into your smoothie for added creaminess or whip up some homemade oat milk, which is gaining popularity as a dairy-free alternative.

Among the many ways to enjoy oats, one of my favourites is making oatmeal cakes. Whether for breakfast or a quick snack, oatmeal cake hits the spot.

In this post, I’ll be sharing a simple recipe that even beginner bakers can master. Plus, it’s vegan and sugar-free, making it a great choice for those prioritising health and the environment.

But before diving into the recipe, let’s talk about oats’ health benefits and low carbon footprint.

By the end of this post, you’ll not only appreciate oats for their nutritional value but also for their positive impact on the environment.

And let’s start baking to create a delicious treat that’s good for both you and the planet!

3 Different Types of Oats

When it comes to oats, you might hear both ‘oat‘ and ‘oatmeal‘ used.

Generally speaking, oats are whole grains, while oatmeal is what you get after cooking or grinding them.

In UK supermarkets, you’ll typically find three main types of oats: Scottish oats, rolled oats, and instant oats.

Each type has its own special qualities and ways to use them. Additionally, they vary in cooking times.

Personally, I prefer the least processed oats, such as Scottish or rolled oats, because of their hearty texture and nutty flavour.

photo of granola on a clear bowl — Photo by Polina Tankilevitch on Pexels.com

These less-processed oats provide a more wholesome experience compared to their more processed counterparts, retaining more of their natural nutrients and fibre content.

The Benefits of Oats

Did you know that humans have been eating oats for about 30,000 years?

They’re not just delicious; they’re also incredibly nutritious, packing a powerful punch of vitamins and minerals, including:

Rich in fibre: Oats are an excellent source of soluble fibre, which helps promote digestive health, regulate blood sugar levels, and lower cholesterol.
Nutrient-packed: Oats are loaded with essential vitamins and minerals, including manganese, phosphorus, and magnesium, which are important for bone health and energy production.
Heart-healthy: The fibre found in oats has been linked to a reduced risk of heart disease by lowering LDL cholesterol levels and improving overall heart health.
Satiety: Oats are a satisfying and filling food, helping to keep you full and satisfied for longer periods, which can aid in weight management.
Versatility: From breakfast bowls to baking, oats can be used in a variety of dishes, making them a versatile ingredient for creating healthy and delicious meals.

Why Oats Are Low Carbon Footprint Food

One of the lesser-known advantages of oats is their low carbon footprint. Its climate footprint is significantly lower compared to other breakfast staples.

For instance, the climate footprint of processed oats is approximately 0.49 kg of CO2 per kg, whereas cereals emit around 2.08 kg of CO2 per kg, and eggs have a staggering 4.8 kg of CO2 per kg.

So, choosing oats for breakfast can certainly reduce your environmental impact.

dried brown plant selective focus photo — Photo by Pixabay on Pexels.com

Moreover, regarding farming practices, oats require much fewer inputs like fertiliser and pesticides than other crops. This further reduces the environmental impact of their cultivation.

Mistakes to Avoid When Having Oats

While oats are undeniably nutritious, people make some common mistakes when incorporating them into their diet.

One of the biggest pitfalls is loading up on sugary toppings, like honey, tons of dried fruits, or processed oat products, like breakfast bars, that negate the health benefits of oats.

These added sugars can counteract the positive effects of oats, contributing to spikes in blood sugar levels and potentially leading to energy crashes later in the day.

If you have oats for your first meal of the day without adding protein or healthy fats, like nuts or avocados, they can still affect blood sugar levels negatively.

Another mistake is not properly portioning oats, which can lead to consuming excessive calories.

It’s important to be mindful of serving sizes and avoid overindulging, especially if you’re trying to manage your weight or blood sugar levels.

By being aware of these common mistakes, you can maximize the benefits of oats and enjoy them as part of a balanced diet.

ingredients for vegan oatmeal cake — All the ingredients for a vegan oatmeal cake

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Wholesome Vegan Oatmeal Cake

Sugar-free & perfect anytime treat

Course Breakfast, Dessert, Snack

Keyword banana, oats

Prep Time 15

Cook Time 40

Servings 6 people

Calories 190kcal

Cost £7

Equipment

1 loaf baking tin

Ingredients

Dry ingredients

250 grams rolled oats
50 grams mixed nuts (slightly toasted in a frying pan and roughly chopped)
40 grams dried cranberries or raisins (soaked in hot water for 10 minutes and then roughly chopped)
2 medium-size bananas (mashed for sweetness)
¼ tsp salt
2 tsp baking powder
½ tsp baking soda
2 tbsp ground flaxseed (for flax egg)

Wet Ingredients

6 tbsp hot water (for flax egg)
150 grams vegan yogurt

Instructions

Prepare flax eggs:

In a small bowl, combine 2 tablespoons of ground flaxseed with 6 tablespoons of hot water.
Stir well and let it sit for about 5-10 minutes to thicken and form a gel-like consistency. These are your flax eggs.

Preheat oven and prepare the loaf tin:

Preheat your oven to 180°C (350°F). Grease or line a loaf baking tin with parchment paper and set aside.

Prepare wet ingredients:

In a bowl, mash 2 medium-size bananas until smooth.
In a larger mixing bowl, add vegan yogurt. Then, add the mashed bananas to the bowl and mix them well until fully incorporated.
Next, add the prepared flax eggs to the large bowl containing the banana and yogurt mixture. Mix thoroughly until all ingredients are well combined.

Combine wet and dry ingredients:

Add the oats to the mixing bowl containing the wet ingredients and mix thoroughly.
Then, add the salt, baking soda, and baking powder to the bowl. Mix well to ensure even distribution.
Now, add the soaked cranberries to the mixture, reserving some for topping the cake later.
Roughly chop the toasted mixed nuts and add them to the mixing bowl as well, saving a portion for topping.
Gently fold all the ingredients together until just combined. Be careful not to overmix, as this can result in a dense cake.

Transfer to baking tin:

Pour the prepared batter into the greased or lined loaf baking tin, spreading it out evenly to ensure even baking.
Next, sprinkle the reserved cranberries and nuts on top of the batter. This will not only add extra texture but also enhance the appearance of the cake.

Bake:

Place the baking tin in the preheated oven and bake for 35-40 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Cool and serve:

Once baked, remove the oatmeal cake from the oven and let it cool in the tin for about 10 minutes.
Then, carefully transfer the cake to a wire rack to cool completely before slicing.
Serve slices of the Vegan Healthy Oatmeal Cake as a delicious and nutritious breakfast or snack option.
Enjoy your homemade Vegan Healthy Oatmeal Cake!

Video

Notes

The approximate calorie content is around 190 kcal per slice.

4 Groups of Delicious Vegan Substitutes to Upgrade Your Full English Breakfast (With An Easy Recipe)

By Rachel

On March 13, 2023

In Plant-based-diet

A full English breakfast is a classic British dish consisting of grilled or fried bacon, sausages, eggs, tomatoes, mushrooms, black pudding, baked beans, fried bread or toast, and hash browns.

It is typically enjoyed on weekends or during holidays as a filling way to start the day.

As a former meat eater, I used to indulge in full English breakfasts on vacation.

However, since giving up meat a few years ago and limiting my dairy intake last year, a traditional full English breakfast has become a distant memory for me.

In recent months, however, I’ve discovered that it’s possible to recreate a full English breakfast without ANY animal products!

By using plant-based substitutes such as vegan bacon, sausages, and scrambled tofu, I’ve been able to enjoy a healthy and cruelty-free version of this classic breakfast.

Not only is it better for my health and the environment, but it’s also just as delicious and satisfying as the original.

Now, I’m excited to share with you the four groups of delicious vegan substitutes that I use to recreate the full English breakfast experience.

With these plant-based alternatives, you, too, can enjoy a healthy and satisfying breakfast without compromising on taste or tradition.

Vegan meats

Let’s dive into the essential components of a classic full-English breakfast: sausages and bacon. And, of course, we’ll be using plant-based alternatives to create the same mouth-watering flavours.

As someone who has tried a variety of plant-based sausages, including big brands like Beyond Meat and supermarket brands like Tesco plant chef, I can say that there is no shortage of options.

From Beyond Meat plant-based sausages to Richmond meat-free vegan sage & onion sausages, the choices are endless.

Personally, I find Richmond meat-free sausages to be my favourite due to their authentic taste and texture.

vegan hash brown and sausage — Vegan hash brown and sausage

If you ever wonder how vegan sausages are made, they can be made using a range of plant-based ingredients, including soy, seitan (wheat gluten), pea protein, chickpeas, lentils and vegetables.

They are often flavoured with herbs and spices to recreate the taste of traditional sausages.

As for vegan bacon, it’s made from plant-based ingredients, such as tempeh, tofu, or coconut, that are seasoned and cooked to mimic the flavour and texture of traditional bacon.

Unlike vegan sausages, I have yet to find a good one, as most tend to be quite dry.

However, I have discovered a healthier and tastier alternative – using carrots to make vegan bacon!

In fact, using vegetables, like carrots or eggplant, to create a bacon-like flavour is becoming more popular in the vegan community.

Check out the video below to learn how to make it yourself from scratch!

It’s easier than you think, and I guarantee it’s a delicious and healthier addition to any vegan full English breakfast.

How to make delicious ‘Carrot Bacon’ at home

Vegan breakfast staples

Moving on to vegan breakfast staples, a classic ‘fry-up‘ includes baked beans, hash browns, and bread.

While these may seem like vegan-friendly options, it’s important to check the label as some products may contain animal-derived ingredients.

For example, some varieties of Heinz baked beans may contain non-vegan ingredients such as honey or bacon.

Similarly, some brands of hash browns may contain animal-based products such as eggs, butter, or milk.

In terms of baked beans, I tend to avoid big brands like Heinz as I find them too sweet for my taste and often more expensive.

Instead, I prefer the more affordable options from Sainsbury’s or Morrison’s savers baked beans.

Interestingly, a recent blind taste test survey revealed that these supermarkets’ own-label baked beans actually outperformed well-known brands.

How about bread? The typical kind of bread used in a full English breakfast is usually white bread, either toasted or fried.

However, some variations of the dish may use other types of bread, such as wholemeal or sourdough. It’s important to note that not all breads are vegan due to non-vegan ingredients like eggs, milk, honey, and butter that may be used in bread recipes.

Eggs and milk are often used as binding agents or to enrich the texture, while honey is used as a sweetener, and butter is used to add flavour or make the bread more tender.

Additionally, some commercial breads may contain additives or preservatives derived from animal products.

So, it’s crucial to check the label of vegan breakfast staples to ensure they are suitable for a vegan diet, as some products may contain non-vegan ingredients or additives.

Vegan eggs and tofu

For a protein-packed breakfast, you can consider adding vegan eggs and tofu to this classic dish.

The brand ‘JUST Egg‘ is probably one of the most well-known vegan egg brands.

The company specialise in creating vegan egg alternatives using mung beans, turmeric, and canola oil to replicate the flavour, texture, and appearance of traditional eggs.

Although I haven’t had the opportunity to try ‘JUST Egg’ or other vegan egg products as they are not available in my local supermarkets, I have experimented with making a homemade version. Here is the recipe I followed.

Making our own vegan eggs can be a sustainable option as it reduces packaging and shipping waste, which can contribute to our carbon footprint and have a negative impact on the environment.

By choosing homemade options, we can help to reduce our environmental impact and support a more sustainable lifestyle.

vegan eggs made with mung beans — vegan egg ingrendients

For those who are short on time, vegan egg products like ‘JUST Egg’ can be a convenient option during the transition to a vegan diet.

This transition can be made easier with the help of vegan substitutes, ultimately benefiting the environment and animal welfare.

Tofu is a great option for increasing our protein intake, too. Compared to vegan eggs made with mung beans, I prefer scrambled tofu because it requires less preparation and fewer ingredients.

Also, tofu is more accessible than mung beans in my area. Firm or extra-firm tofu is the recommended choice for this recipe, as it provides a meatier texture and can absorb flavours well.

Overall, incorporating vegan eggs or tofu into your breakfast routine can be a delicious and healthy way to increase your plant-based protein intake.

Vegan condiments

Vegan condiments may not be the first thing that comes to mind when you think of a full English breakfast, but they can make a huge difference to the taste and texture of the dish.

Traditional condiments such as butter, mayo, brown sauce, ketchup, mustard, and Worcester sauce can all be made in vegan versions that are just as delicious and satisfying as their non-vegan counterparts.

By using these vegan condiments, you can enjoy a fully-flavoured and satisfying breakfast that aligns with your plant-based lifestyle.

If you are new to vegan foods, you may be surprised to learn that most mayonnaise and Worcester sauce products in supermarkets are not vegan unless they are specifically labelled with a ‘vegan-friendly’ logo.

This is because mayonnaise is typically made with eggs, and Worcester sauce often contains anchovies. However, vegan versions of these products are now widely available in most UK supermarkets.

I prefer to make my own mayo as it is cheaper, very easy, and quick to prepare. Additionally, homemade versions do not contribute to packaging or shipping waste, making them a more eco-friendly option.

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Nutritious & delicious vegan full English breakfast in minutes

Packed with nutrients and flavour. Enjoy a hearty and satisfying breakfast without any animal products.

Course Breakfast

Cuisine British

Keyword baked beans, vegan meats

Prep Time 10

Cook Time 25

Servings 2

Calories 550kcal

Cost £6

Ingredients

1 red onion, roughly sliced
2 medium-sized tomatoes, cut into 6 – 8 slices
100 gram mushrooms, roughly sliced (use either white or brown mushrooms)
1 tin vegan baked beans
4 vegan sausages
4 vegan hash browns
2-3 slices of vegan bread
1½ tsp olive oil (for roasting onions and tomatoes)
1½ tsp balsamic vinegar (for roasting onions and tomatoes)
1 tsp mixed herbs (for roasting onions and tomatoes)
1½ tsp vegan Worcester sauce (for stir-fried mushrooms)
½ tsp regular or whole-grain mustard (for stir-fried mushrooms)
2 springs rosemary (optional, roast with vegan sausages)
some vegan butter and brown sauce

Instructions

Cook vegan hash browns and sausages according to the instructions on the packaging.
Roughly slice onion and tomatoes. Put them into a roasting tin. Add olive oil. balsamic vinegar and mixed herbs according to the ingredients above. Mix them well.
Put the tin into the oven and roast the vegetables for 15-20 minutes at 200°C/400°F, or until tender and lightly browned.
While the vegetables are roasting in the oven, it's time to cook the mushrooms. Rinse the mushrooms and pat them dry with a paper towel. Roughly slice them.
Add around ½ tbsp of oil to a frying pan over medium-high heat. When the pan is hot, add the mushrooms and stir them quickly. Cook for about 3-5 minutes or until the mushrooms start to shrink. Add the vegan Worcestershire sauce and mustard according to the ingredients above and continue cooking for another 2-3 minutes, stirring occasionally.
While mushrooms are cooking, we can get baked beans and slices of bread ready. Heat baked beans in the microwave according to the instructions provided on the packaging.
Toast slices of bread in a toaster to your desired level of toastiness. Spread some vegan butter on the toast when they're done.
Time to plate up your delicious and nutritious vegan full English breakfast! You'll have two savoury vegan sausages, crispy hash browns, flavorful roasted red onions and tomatoes, and a side of warm baked beans and toasted bread with vegan butter.
For an extra kick of flavour, top your sausages with a dollop of brown sauce. And don't forget to brew yourself a cup of English breakfast tea with a splash of vegan milk to complete the traditional experience.
Now sit back, relax, and savour every bite of your perfect morning meal!

Video

Plant-Based Diet: 5 Mins Banana Porridge (Vegan)

By Rachel

On August 15, 2022

In Plant-based-diet

Porridge is considered one of the healthiest foods for a hearty breakfast. But more often than not, I tend to have porridge for lunch instead because it makes me feel full longer and avoids snacking in the afternoon.

Vegan porridge could be the easiest vegan recipe to make because you just need to replace dairy with non-dairy milk, such as soy, oat, or almond milk. So, in this post, I’m going to show you a simple vegan banana porridge recipe. But before that, let’s clarify a few myths about porridge.

My perfect morning is spent drinking coffee, eating porridge and reading the paper at a local cafe.
Anton du Beke

What’s the difference between porridge and oatmeal?

When I typed ‘how to make porridge, how to make oatmeal’ in Google Ngram Viewer, the analysis tool showed that since the year 2000, the phrase ‘how to make porridge’ has been much more widely used than ‘how to make oatmeal’. But are they really that different?

The only difference is that porridge can be made from various grains, such as oat, corn, quinoa, millet, brown rice or buckwheat. But as for oatmeal, it’s the porridge made from oats, and that’s why it gets the name – oatmeal. However, today, porridge and oatmeal are used interchangeably since oat is the most used type of grain in making porridge.

Myth 1: Oatmeal is made from oats, but porridge can be made from different grains, including oats.

blueberry topped oatmeal — Photo by Valeria Boltneva on Pexels.com

What kind of oats should I use in porridge?

Generally speaking, there are eight main forms of oats, and the ones often used in the porridge recipe are: steel cut oats (aka Irish/Scottish oats), rolled oats and quick oats. The specific type of oats you use depends on the cooking time, texture and nutrition value you’re looking for.

Type of oats	Cooking time (avg)	Nutrition value	Texture
steel cut oats	15 – 20 mins	high	chewier texture
rolled oats	5 – 7 mins	middle	creamy texture
quick oats	2 – 3 mins	low	soft, mushy texture

The table shows the comparison among those three types of oats

Myth 2: If you’re looking for less processed, go for steel-cut oats. However, if the texture is your main concern, then the more processed oats, the more gooey texture it has.

Is porridge healthy?

Oats, the most commonly used ingredient in porridge, have numerous health benefits, including being rich in fibre and minerals, lowering blood pressure and cholesterol, and keeping us full for longer. But, not all porridge is healthy. For example, homemade porridge is usually more nutritional because ready-made ones typically contain additives and more sugar.

Myth 3: Watch out for what’s added to the porridge because they determine whether it’s healthy or not.

What side are you on – savoury or sweet porridge?

Porridge can be made into a savoury or sweet taste depending on the flavourings and toppings added. I tried the savoury version, but I think I still prefer sweet porridges. Also, the sweet one generally takes less time to prepare and cook. However, you can find plenty of savoury porridge ideas online.

Myth 4: Porridge can come in different flavours, even spicy tastes!

oats, banana, peanut butter, mango, soy milk

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Vegan Banana Porridge

easy, creamy and yummy vegan banana porridge

Course Breakfast, Lunch

Cuisine American

Keyword porridge, vegan

Prep Time 3

Cook Time 5

Servings 2 people

Calories 250kcal

Cost £5.00