More of us are eating vegan meals than ever before, but preparing them is a different matter. For the uninitiated, the vegan kitchen is littered with the proverbial banana peel. Take breakfast for example. A fruit salad sounds like an easy solution, but no. “Don’t get up in the morning and just have a fruit salad, because by nine o’clock you will be hungry again,” says Chef Day Radley. “Fruits give you that energy boost, but you need to add nuts or oats to get sustainable energy and stay full longer.”
If that finding becomes a revelation, you will be delighted to know that Radley shares her expertise through the Vegan Chef School. In addition to teaching budding professional chefs, Radley has started an online course for home cooks. The next group starts on April 1st.
The course costs £ 140 and covers seven areas including simple meals, stews, delicious desserts, delicious tofu and – drum roll please – a healthy breakfast. We asked Radley for advice on preparing healthy meals in the morning and she gave us lots of ideas along with three recipes from the class.
Do it the night before
If you’re interested in a lounger or aren’t the crucial one in the morning, you’ll be delighted to know that there are plenty of vegan breakfasts like oatmeal and overnight chia pudding. “You can do it the night before and by the morning your breakfast choice will be made,” says Radley. “You just have to take it out of the fridge! Try soaking oats with grated apple, raisins, and a pinch of cinnamon. You can even put it in a Tupperware box for a bite to eat on the way to work. “For a more exotic taste hit, try making their tropical chia pudding with coconut and lime.
Tropical chia pudding recipe (for two)
ingredients
- 1 medium banana
- 2 large dates (Radley uses Medjool, which are soft – if yours aren’t soft, soak them in boiled water only for 10 minutes.)
- Zest of ¼ of a lime
- 120 ml of water
- ¼ cup (4 tbsp) ground almonds (or coconut flour)
- 1 tbsp chia seeds
- 2 tbsp dried coconut
- ½ teaspoon cinnamon
method
- Put the banana, dates, peel, and water in a jug or bowl. Mix with a hand blender until smooth.
- Add the ground almonds and mix well.
- Add the chia seeds and mix again. Pour this into two bowls or glasses.
- Mix the dried coconut with cinnamon for the topping. Sprinkle on the puddings.
- Let the puddings thicken in the refrigerator for at least an hour or overnight.
Eat fruits and nuts before a morning workout
For a pre-workout breakfast that won’t put a strain on you, the night before, whip open a fruity lucky bowl like Radley’s mango and berry lucky bowl with mango puree, raspberries and ground nuts. It thickens into a foam-like texture overnight. The fruit provides an initial boost and the nuts give you lasting energy.
Mango Berry Bliss Bowl (for two)
ingredients
- 30 g cashew nuts or Brazil nuts
- 1 mango, approx. 200-300 g
- 40 grams of frozen or fresh raspberries plus a few for the top
- 1 tbsp ground flaxseed
method
- Using the chopper attachment of a hand blender (or food processor), mix the nuts until they are crumbs.
- Cut and peel the mango, roughly chop it, put it in the chopper (or food processor) and blend.
- Add 40 g of raspberries and the flaxseed and mix again.
- Spoon into two glasses, casserole dishes or cups.
- Cut the remaining raspberries into pieces and place on top of the desserts.
- Let rest overnight.
Use tofu or soy for a high protein breakfast
Looking for a protein-based vegan breakfast? “Scrambled tofu eggs are an amazing way to start the day,” says Radley, “when you have time to make it.”
For mornings when you’re in a rush, a thick soy yogurt smoothie is a filling, protein-rich start to the day. “I know bodybuilders are always looking for sources of protein, and soy yogurt is one of the few sources of vegan protein that doesn’t contain carbohydrates.”
Treat yourself to pancakes
At the weekend you can conjure up vegan pancakes for a hearty breakfast. They’re delicious and, as long as you add toppings like fruits and nuts, healthy too.
Vegan crepes recipe (for two)
ingredients
- 80 g potato starch or tapioca flour
- 80 g of flour
- A pinch of salt
- 200 ml of plant milk
- A little oil
method
- Heat a pan over medium heat while you make the batter. Put the flour and salt in a jug or bowl and mix well. Add a third of the milk and mix to remove the lumps. Add more milk, mix again, and repeat this process until all of the milk is incorporated.
- Pour a small amount of oil into the pan and tilt the pan so that the oil covers it. Pour some batter into the pan and tilt the pan again so that you get an evenly thin layer of batter.
- Fry for a few minutes over medium heat. Turn over, add a little more oil if necessary and fry for a few more minutes. Serve immediately with the topping of your choice.
