PFF: breakfast

Recipe: Vegan Blueberry Pancakes!

Now, who doesn't love pancakes in bed on a lazy Sunday?

If you feel like treating yo'self (or have a lovely other half who wants to treat you!) this recipe is for YOU. I decided to treat myself, I deserve it yanno, I felt like it, I did it.

They're surprisingly quick to make. I mixed all the ingredients with a spoon, in a plastic jug - no fancy equipment necessary. Banged them in a mini one-egg pan, flipped them over (when the first side is cooked, obviously) and bam they're done.

Ingredients:

60g oat flour (make this by putting some oats in a blender/food processor)
20g protein powder [for the gains bro]
1tsp baking powder
8g flax/lin/chia seed (could probably omit if you don't have any)
8g cacao nibs (or chocolate or chopped nuts - what d'ya fancy)
1tsp of vanilla extract or sugar free syrup
150ml of mylk (I used oat milk)
handful of blueberries

Add all the dry ingredients into a mixing bowl/jug, then add the milk, syrup, blueberries and mix.

Add to a pan on a medium heat. I used a small pan because it's easier to get that perfect circle shape. You can pick one up here, here or here. Cook like usual pancakes: let one side cook for a few minutes then flip and let the other side cook.

That's it.

They're fairly healthy. Not full of processed sugar or anything like that. But they actually taste really good! I topped mine with some Alpro Go On yoghurt, extra blueberries and some crumbled up flapjack. The toppings are all down to you. The possibilities are endless. Some maple syrup would be AMAZING.

Enjoy <3

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4 Quick, Easy, Plant-based Breakfast Recipes.

four easy plantbased, vegan breakfast recipe. Food blogger: http://psychologyfoodandfitness.blogspot.co.uk/

Today i'm gonna share my 4 favourite healthy, vegan (can be non-vegan), plant-based breakfasts. I usually have one of these options every day as they can be very versatile. You can switch up the flavours quite easily so it never gets boring. I will add all the recipes but, you should experiment with different flavours and ingredients.

Breakfast is by far my favourite meal of the day. I look forward to it the most and often plan it the night before. I personally prefer a sweet breakfast.. i think we all know i have a sweet tooth by now. Although, sometimes i am partial to some hummus & carrot sticks - but that's not really a recipe now is it!

I also just realised i have blueberries on top of all these recipes.. blueberries are NOT mandatory i promise. Raspberries or strawberries would be just perfect too. Or any fruit you prefer. The more fruit the merrier.

Mango Chia Pudding

First up is the overnight chia pudding. You can make this the night before in 10 minutes and it will be ready for you in the morning. This is perfect for you early morning workers. You could simply double up the recipe and make 3 or 4 little jars to take with you on the go. You don't have to use mango. I think frozen raspberries, strawberries or blueberries would be amazing too. I've heard banana is good too.

Ingredients (makes 2).

1 cup of frozen mango + 2 tbsp of water

1/4 cup of chia seeds + 1 cup of Rice Dream Vanilla milk (or milk + flavouring of choice)

Preparation - 20 minutes

Mix chia seeds and milk together in a bowl/ cup and whisk. If you're not using flavoured milk add some flavoured extract. Place in the fridge for 10-15minutes. Whilst that is setting blend the mango (or fruit of choice) and water in a blender/food processor. Add the fruit 'nicecream' to your jar or bowl then, top with the chia pudding. Leave overnight or for 3+ hours. Prior to eating, throw on your toppings of choice.

Zoats, Proats, Oats..

Zoats (zucchini oats for those of you on another planet) have been all the rage on instagram recently. As have proats (protein oats). I like to combine the two. Courgette makes them really voluminous and filling and the protein powder (if flavoured or add flavouring) gives it a nice taste and keeps you feeling satisfied. It's a great start to the day and a perfect post-workout breakfast. Add some nut butter for some healthy fats and you're onto a winner. I like these on colder days with a coffee to make me feel really cosy while i catch up on Youtube videos or blog posts. Again these can be pimped up - add your favourite toppings or use up fresh fruit and other ingredients you have lying around in your cupboards.

Ingredients (makes one).

1/2 cup oats (more or less if you like)

1/3 cup or about 60g of courgette/zucchini

2 tbsp of protein powder

1/2 tbsp of vanilla extract
1 cup of water

2 tbsp of linseed/flaxseed (mine are from Aldi)

1/3 cup of blueberries

Preparation - 10 minutes

Add oats, courgette and water to a pan on a medium heat. Stir often and cook until it reaches your desired consistency. Alternatively, cook in the microwave. Take them off the heat and add in flavouring/protein powder. Top with linseed and blueberries.

Smoothie Bowls

acai bowl vegan, plant based, dairy free, nice cream http://psychologyfoodandfitness.blogspot.co.uk/

This is acai bowl above but, see my peanut butter, chocolate nice cream bowl here. Smoothie bowls are super easy simply add 1-2 frozen bananas to a food processor along with any other flavourings you enjoy. I love adding 1 cup of frozen mango or you can add fresh fruit (blueberries, strawberries etc.). You can also add protein powder and/or superfood powders such as; acai, spirulina, baobab, lucuma etc. Then throw on whatever toppings you have lying around. Go crazy. They really are the ones you can have fun with and suit to your tastes preferences.

Ingredients (makes one).

1 frozen banana

1 cup of frozen mango

1 tablespoon of acai powder

Shelled hemp seeds

Blueberries

Flapjack (thanks to my flatmate for this one!)

Homemade Granola (recipe here)

Date Nectar (post-photo, aesthetics come first)

Preparation - 5 minutes

Put the 1st three ingredients into a food processor or high power blender. You may need 1-2tbsp of liquid to loosen. Once smooth add to a bow/jar then top with whatever tickles your fancy.

Peanut butter + Jelly Sandwich

homemade strawberry chia jam, protein roll and peanut butter - vegan http://psychologyfoodandfitness.blogspot.co.uk/

A new favourite meal of mine. I have this anytime of the day.. breakfast, dinner, evening snack.. But more often or not when i'm craving something sweet, i'll have this. It's the perfect post-workout, high protein, filling, sweet treat. It has lots of healthy fats and the homemade strawberry jam adds a dollop of vitamins.

Ingredients (makes one).
1/2 a Lidl Protein Roll
2 tbsp of homemade strawberry chia jam - 1 cup frozen strawberries, 2 tbsp of chia seeds, juice of 1/4 lemon
1 tbsp of Meridian Peanut butter

Preparation - 5 minutes (excluding the jam)
Toast the protein roll, top with the peanut butter and some jam on top. Or whichever way around you prefer.

Make the jam the day before - Put frozen strawberries in a pan on a medium heat and cook until soft. Keep mashing them up with a spatula or wooden spoon. Take off the heat and add 2 tbsp of chia seeds and the lemon juice. Store in the fridge for a few hours before serving - this only makes 2 portions so double the ingredients for more.

Hope you enjoyed these recipes. What is your favourite breakfast food?

Do let me know if you give them a try and tag me in your photos over on twitter or instagram #nadiasbreakfast.