Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 8) - Vegan Crepes, Tofu Florentine, Quick Hollandaise Sauc uick Hollandaise Sauce, Potato Poblano Breakfast Burritos

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- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester

22. Vegan Crepes

Crepes make a lovely brunch or even dessert, depending on what you fill them with! During your pregnancy, fill them up with whatever you’re craving and enjoy!

SERVES 4

1 cup flour

34 cup soymilk

14 cup water

2 teaspoons sugar

1 teaspoon vanilla

14 cup vegan margarine, melted

14 teaspoon salt

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. Whisk together all ingredients. Chill for at least 1 hour. Remove from fridge and remix.

2. Lightly grease a nonstick pan and heat over medium-high heat.

3. Place about 14 cup batter in pan and swirl to coat. Cook for just a minute, until set, then carefully flip, using a spatula or even your hands. Heat for just 1 more minute, then transfer to a plate.

Per Serving

Calories: 221 | Fat: 12g | Sodium: 336mg | Fiber: 1g | Protein: 4g

It’s All in the Wrist

Don’t worry if the first one or two turn out less than perfect; it always seems to happen. As you master the swirl technique, you’ll soon be churning out perfect crepes every time. If you’ve never tried, you may want to make a double batch so you can practice. Be sure to use a nonstick pan!

 

23. Tofu Florentine

Satisfy your comfort food cravings with this “eggy” tofu and spinach mixture drowning in a creamy Quick Hollandaise Sauce (see recipe in this chapter) on toast.

SERVES 2

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

2 tablespoons flour

1 teaspoon nutritional yeast

1 teaspoon garlic powder

2 tablespoons canola or safflower oil

1 (10-ounce) box frozen spinach, thawed and drained

12 cup Quick Hollandaise Sauce (see recipe in this chapter)

2 slices bread, lightly toasted (or English muffins or bagels)

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Slice tofu into 12-thick slabs.

2. In a small bowl, combine the flour, nutritional yeast, and garlic powder. Dredge tofu in this mixture, then fry in oil for 2–3 minutes on each side until lightly browned.

3. Reduce heat and add spinach and 2 tablespoons of hollandaise sauce, gently coating tofu. Cook for just a minute or two over low heat until spinach is heated through.

4. Stack spinach and 2 strips of tofu mixture on each piece of toasted bread and cover with remaining sauce.

Per Serving

Calories: 436 | Fat: 26g | Sodium: 412mg | Fiber: 7g | Protein: 23g

Benedict vs. Florentine

For a variation on this classic brunch recipe, skip the spinach and add a layer of lightly browned store-bought vegan bacon for Eggs Benedict instead of Florentine.

 

24. Quick Hollandaise Sauce

A classic Hollandaise sauce is made from raw eggs, but this vegan cheater’s version uses prepared vegan mayonnaise with a bit of turmeric for a yellow hue. Pour over steamed asparagus, artichokes, or cauliflower for an easy side dish, or make Tofu Florentine (see recipe in this chapter) or “eggs” Benedict.

YIELDS 12 CUP

13 cup vegan mayonnaise

14 cup lemon juice

3 tablespoons unsweetened soymilk

112 tablespoons Dijon mustard

14 teaspoon turmeric

1 tablespoon nutritional yeast (optional)

12 teaspoon salt

14 teaspoon black pepper

14 teaspoon hot sauce, or to taste (optional)

Folic Acid: only present in very small amounts

Vitamin B12:

Protein: only present in very small amounts

Iron: only present in very small amounts

Zinc: NA

Calcium: only present in very small amounts

Vitamin D: NA

 Whisk together all ingredients and heat over low heat before serving. Adjust seasonings to taste.

Per Tablespoon

Calories: 66 | Fat: 6g | Sodium: 163mg | Fiber: 0g | Protein: 0g

 

25. Potato Poblano Breakfast Burritos

With or without the optional ingredients, this is a filling breakfast. Plan on two servings without the vegetarian ground beef, or stretch it to three servings with the mock meat.

SERVES 2

2 tablespoons olive oil

2 small potatoes, diced small

2 poblano or Anaheim chilies, diced

1 teaspoon chili powder

Salt and pepper to taste

1 tomato, diced

⅔ cup vegetarian ground beef or sausage substitute (optional)

2–3 flour tortillas, warmed

Grated vegan cheese (optional)

Ketchup or hot sauce (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Heat olive oil in a pan and add potatoes and chilies, sautéing until potatoes are almost soft, about 6–7 minutes.

2. Add chili powder, salt and pepper, tomato, and meat substitute, and stir well to combine.

3. Continue cooking until potatoes and tomatoes are soft and meat substitute is cooked, another 4–5 minutes.

4. Wrap in warmed flour tortillas with vegan cheese and ketchup or a bit of hot sauce, if desired.

Per Serving

Calories: 353 | Fat: 9g | Sodium: 322mg | Fiber: 8g | Protein: 9g

 
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