Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 7) - Easy Vegan French Toast, Whole-Wheat Blueberry Muffins , Homemade Nut Milk

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19. Easy Vegan French Toast

For a leisurely weekend breakfast, try golden-fried French toast topped with a fruit compote or some agave nectar or maple syrup.

SERVES 4

2 bananas

12 cup soymilk

1 tablespoon orange juice

1 tablespoon maple syrup

34 teaspoon vanilla

1 tablespoon flour

1 teaspoon cinnamon

12 teaspoon nutmeg

Oil or vegan margarine, for frying

12 thick slices bread

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. Using a blender or mixer, mix together the bananas, soymilk, orange juice, maple syrup, and vanilla until smooth and creamy.

2. Whisk in flour, cinnamon, and nutmeg; pour into a pie plate or shallow pan.

3. In a large skillet, heat 1–2 tablespoons of vegan margarine or oil.

4. Dip or spoon mixture over each bread slice on both sides and fry in hot oil until lightly golden brown on both sides, about 2–3 minutes.

Per Serving

Calories: 391 | Fat: 11g | Sodium: 629mg | Fiber: 4g | Protein: 9g

The Perfect Vegan French Toast

Creating an eggless French toast is a true art. Is your French toast too soggy or too dry? Thickly sliced bread lightly toasted will be more absorbent. Too mushy, or the mixture doesn’t want to stick? Try spooning it onto your bread, rather than dipping.

 

20. Whole-Wheat Blueberry Muffins

Because these muffins have very little fat, they’ll want to stick to the papers or the muffin tin. Letting them cool before removing them will help prevent this, as will greasing your muffin tin well.

YIELDS ABOUT 112 DOZEN MUFFINS

2 cups whole-wheat flour

1 cup all-purpose flour

114 cups sugar

1 tablespoon baking powder

1 teaspoon salt

112 cups fortified soymilk

12 cup applesauce

12 teaspoon vanilla

2 cups blueberries

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Preheat oven to 400°F. Line or grease muffin tins.

2. In a large bowl, combine the flours, sugar, baking powder, and salt. Set aside.

3. In a separate small bowl, whisk together the soymilk, applesauce, and vanilla until well mixed.

4. Combine the wet ingredients with the dry ingredients; stir just until mixed. Gently fold in 12 of the blueberries.

5. Spoon batter into muffin tins, filling each tin about ⅔ full. Sprinkle remaining blueberries on top of muffins.

6. Bake for 20–25 minutes, or until lightly golden brown on top.

Per Muffin

Calories: 147 | Fat: 1g | Sodium: 220mg | Fiber: 2g | Protein: 3g

Making Vegan Muffins

Got a favorite muffin recipe? Try making it vegan! Use a commercial egg replacer in place of the eggs, and substitute a vegan soy margarine and soymilk for the butter and milk. Voilà!

 

21. Homemade Nut Milk

Homemade nut milk is delicious in breakfast cereal or oatmeal, smoothies, or to use in baking. If you don’t have a sieve or cheesecloth, you can still enjoy this recipe, but it will be a bit grainy.

YIELDS 4 CUPS

1 cup raw almonds or cashews

Water for soaking

4 cups water

12 teaspoon salt

12 teaspoon vanilla

1 teaspoon sugar (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large bowl, cover nuts with plenty of water and allow to soak for at least 1 hour, or overnight. Drain.

2. Blend together soaked nuts with 4 cups water and purée on high until smooth.

3. Strain through a cheesecloth or sieve.

4. Stir in salt, vanilla, and sugar, and adjust to taste.

Per Cup

Calories: 189 | Fat: 16g | Sodium: 296mg | Fiber: 0g | Protein: 8g

Does It Taste Different Than WhatYou Expected?

If you read the label of most nondairy milks, you’ll find them loaded with sugar! The first few times you make a homemade batch, you may need to add extra sugar to replicate the store-bought taste. Or, try using a healthier sweetener, such as maple syrup or agave nectar.

 
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