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1/2 teaspoon ground cinnamon

1/4 cup nuts or seeds

2 teaspoons agave or maple syrup

Combine all the ingredients in a medium saucepan. Cook slowly over medium heat for about 10 minutes, stirring occasionally.

Vary It! Feel free to add naturally sweetened dried fruit or diced fresh fruit to this recipe. Fresh apple chunks, banana slices, berries, dried cranberries, and raisins are all great additions.

Per serving: Calories 309 (From Fat 25); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 40mg; Carbohydrate 64g; Dietary Fiber 5g; Protein 7g.

Savory porridge

1 cup leftover grain

1/4 cup water

1/4 cup cashews, sunflower seeds, or pumpkin seeds

1 cup thinly sliced bok choy

1 teaspoon naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos)

1 Combine the grain and water in a medium saucepan. Whisk to break up the grain and bring to a low simmer over medium heat.

2 Add the nuts, bok choy, and soy sauce. Cover and simmer for 2 minutes.

Per serving: Calories 425 (From Fat 160); Fat 18g (Saturated 4g); Cholesterol 0mg; Sodium 345mg; Carbohydrate 57g; Dietary Fiber 6g; Protein 12g.

Overnight Muesli

Scandinavians have the right idea — make breakfast before bed and save time in the morning. The oats and flax in this recipe gives you a nice dose of fiber, and you can mix up the other ingredients to your liking.

Preparation time: 5 minutes

Chilling Time: 8 hours or overnight

Yield: 1 serving

1 cup rolled oats

1 cup soy, rice, or hemp milk

1/4 apple juice

1/4 cup dried apples or fruit juice-sweetened cranberries

1/4 cup Medjool dates, pitted and chopped (see Figure 12-1 for instruction)

2 tablespoons chopped almonds

2 tablespoons agave syrup

1/8 teaspoon salt

1/4 teaspoon ground cinnamon

1 tablespoon ground flaxseeds or flaxseed meal

1 Combine all the ingredients except the flaxseeds in a medium mixing bowl. Cover with plastic wrap or a clean kitchen towel.

2 Chill the mixture in the refrigerator at least 8 hours or overnight.

3 Sprinkle with flaxseeds and serve cold or at room temperature.

Per serving: Calories 831 (From Fat 177); Fat 20g (Saturated 2g); Cholesterol 0mg; Sodium 345mg; Carbohydrate 150g; Dietary Fiber 23g; Protein 25g.

Figure 12-1: Pitting and chopping dates is a simple process.

Savory Starters Vegan Style

Choosing a breakfast that tastes more like dinner is often a good idea if you have blood-sugar issues, feel lightheaded in the morning, or just need to be more grounded for a busy morning at work. Sugary cereals or overly caffeinated beverages don’t support the kind of stable energy you need long term. The savory recipes in this section also are useful for those of you who may have had one too many drinks last night — heavier, slightly salted breakfasts can do wonders for a hangover.

Playing with old favorites, the rich breakfasts here are a nice choice for someone who lives in a mixed house where the other eaters may normally opt for eggs or bacon. Feel free to use soy sauce, miso, salsa, avocados, or other denser ingredients like seitan, tempeh, or beans.

Starting your day with a protein-rich breakfast can offer sustained energy and can help you feel full longer. People need something different for breakfast depending on their health, body type, and plans for the day. Start experimenting with more protein-rich meals in the morning to determine whether that type of food changes your energy over the course of the day. Refer to Chapter 5 for more on sneaking vegan proteins into your diet.

Hungry Man (or Woman) Tofu Scramble

This filling scramble is a necessary recipe for any vegan. It’s delicious, nutritious, and will help you convince friends and family members that vegan protein ain’t that hard to come by!

Preparation/cooking time: 12 minutes

Yield: 4 servings

1 pound firm (not silken) tofu, drained and patted dry

1 teaspoon onion powder

1/4 teaspoon turmeric

1/2 teaspoon mustard powder

1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

1/4 cup diced red onion

1