Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 2) - Peanut Butter Granola Wrap, Quick Tofu Breakfast Burrito, Apple Cinnamon Waffles

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4. Peanut Butter Granola Wrap

Eating on the go? This wrap has all you need for a healthy breakfast, including whole grains, fresh fruit, and protein. It’s the perfect breakfast for someone with a baby bump!

SERVES 1

2 tablespoons peanut butter (or other nut butter)

1 whole-wheat flour tortilla

2 tablespoons granola (or any vegan breakfast cereal)

12 banana, sliced thin

14 teaspoon cinnamon

1 tablespoon raisins

1 teaspoon agave nectar (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Spread peanut butter down the center of the tortilla and layer granola and banana on top.

2. Sprinkle with cinnamon and raisins and drizzle with agave nectar if desired.

3. Warm in the microwave for 10–15 seconds to slightly melt peanut butter.

Per Serving

Calories: 423 | Fat: 21g | Sodium: 368mg | Fiber: 8g | Protein: 13g

 

5. Quick Tofu Breakfast Burrito

Toss in a fresh diced chili if you need something to really wake you up in the morning. There’s no reason you can’t enjoy these burritos for lunch, either!

SERVES 4

1 (16-ounce) block firm or extra-firm tofu, well pressed

2 tablespoons olive oil

12 cup salsa

12 teaspoon chili powder

Salt and pepper, to taste

4 flour tortillas, warmed

Ketchup or hot sauce, to taste

4 slices vegan cheese

1 avocado, sliced

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Cube or crumble the tofu into 1 chunks. Sauté in olive oil over medium heat for 2–3 minutes.

2. Add salsa and chili powder, and cook for 2–3 more minutes, stirring frequently. Season generously with salt and pepper.

3. Layer each warmed tortilla with 14 of the tofu and salsa mix and drizzle with ketchup or hot sauce.

4. Add vegan cheese and avocado slices and wrap like a burrito.

Per Serving

Calories: 470 | Fat: 27g | Sodium: 753mg | Fiber: 8g | Protein: 15g

 

6. Apple Cinnamon Waffles

For perfect vegan waffles, make sure your waffle iron is hot and very well greased, as vegan waffles tend to be stickier than nonvegan waffles.

SERVES 4

114 cups flour

2 teaspoons baking powder

12 teaspoon cinnamon

2 teaspoons sugar

1 cup fortified soymilk

12 cup applesauce

1 teaspoon vanilla

1 tablespoon vegetable oil

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. In a large bowl, combine the flour, baking powder, cinnamon, and sugar. Set aside.

2. In a separate bowl, combine soymilk, applesauce, vanilla, and oil.

3. Add the soymilk mixture to the dry ingredients, stirring just until combined; do not overmix.

4. Carefully drop about 14 cup batter onto preheated waffle iron for each waffle, and cook until done.

Per Serving

Calories: 230 | Fat: 5g | Sodium: 270mg | Fiber: 2g | Protein: 6g

 
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