Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 3) - Granola Breakfast Parfait, Maple-Cinnamon Breakfast Quinoa, No-Sugar Apricot Applesauce

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7. Granola Breakfast Parfait

Sneak some healthy flax meal or wheat germ into your morning meal by adding it to a layered soy yogurt and granola parfait. If you don’t have fresh fruit on hand, try adding some dried fruit, such as chopped dried apricots or pineapple. Serve in glass bowls or cups for a nice presentation.

SERVES 2

14 cup flax meal or wheat germ

2 (6-ounce) containers soy yogurt, any flavor

2 tablespoons maple syrup or agave nectar (optional)

12 cup granola

12 cup sliced fruit

Folic Acid: only present in very small amounts

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a small bowl, combine the flax meal or wheat germ, yogurt, and maple syrup.

2. In two serving bowls, place a few spoonfuls of granola, then a layer of soy yogurt. Top with a layer of fresh fruit, and continue layering until ingredients are used up. Serve immediately.

Per Serving

Calories: 354 | Fat: 10g | Sodium: 40mg | Fiber: 8g | Protein: 10g

 

8. Maple-Cinnamon Breakfast Quinoa

Quinoa is a filling and healthy breakfast and has more protein than regular oatmeal. This is a deliciously sweet and energizing way to kick off your day.

SERVES 4

1 cup quinoa

2–212 cups water

1 teaspoon vegan margarine

⅔ cup soymilk

12 teaspoon cinnamon

2 tablespoons maple syrup

2 tablespoons raisins (optional)

2 bananas, sliced (optional)

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. In a small saucepan, bring the quinoa and water to a boil. Reduce to a simmer and allow to cook, covered, for 15 minutes, until liquid is absorbed.

2. Remove from heat and fluff the quinoa with a fork. Cover, and allow to sit for 5 minutes.

3. Stir in the margarine and soymilk, then remaining ingredients.

Per Serving

Calories: 208 | Fat: 4g | Sodium: 39mg | Fiber: 4g | Protein: 7g

 

9. No-Sugar Apricot Applesauce

You don’t really need to peel the apples if you’re short on time, but it only takes about 5 minutes and will give you a smoother sauce. Try adding a touch of nutmeg or pumpkin pie spice for extra flavor.

YIELDS 4 CUPS

6 apples

13 cup water

12 cup dried apricots, chopped

4 dates, chopped

Cinnamon, to taste (optional)

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium: only present in very small amounts

Vitamin D: NA

1. Peel, core, and chop apples.

2. In a large soup or stockpot, add apples and water and bring to a low boil. Simmer, covered, for 15 minutes, stirring occasionally.

3. Add chopped apricots and dates; simmer for another 10–15 minutes.

4. Mash with a large fork until desired consistency is reached, or allow to cool slightly and purée in a blender until smooth.

5. Sprinkle with cinnamon, to taste.

Per 12 Cup

Calories: 109 | Fat: 0g | Sodium: 1mg | Fiber: 2g | Protein: 1g

 
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