Delicious Go-To Breakfast Plate

Agave-Miso Lacinato Kale, Curry Scrambled Tofu, Roasted Potatoes & It's Really Vegan pancakes. *A Perfect Vegan Breakfast*

Gosh! This is our kind of breakfast. It’s simple (even though it feels decadent), tastes AMAZING and is totally toddler-approved. A satisfying representation of #attainableveganism.  

Agave-Miso Lacinato Kale

Ingredients

1 pack/bushel // Lacinato Kale (or greens of choice)
2 tblspns // Coconut Oil
1 tblspn // Agave
1 tblspn // Garlic Powder
1 tblspn // Onion Powder
1⁄2 tspn // Cayenne Pepper Powder
a pinch // Pink Himalayan Salt
1 tblspn // Miso Paste (traditional red is best)
1/4 c // Water

Cooking

1
Combine all ingredients (lacinato kale, coconut oil, honey, miso, seasonings and 1⁄4 cup water) in a pot or pan of choice.

2
Cook kale on medium-low heat, covered for last 10 minutes, until completely wilted and relatively soft, about 25 minutes.

You may need to add additional water in tablespoons from time-to-time so that the kale doesn’t burn on the bottom.

Curry Scrambled Tofu

Ingredients

1 16oz block // Organic Extra Firm Tofu
3 tblspns // Olive Oil
1/4 c // Finely Chopped Red and Green Bell Pepper
1 tspn // Garlic Powder
1 tspn // Onion Powder
1/2 tspn // Cayenne Pepper Powder
1/4 tspn // Turmeric
1 tspn // Pink Himalayan Salt
1 tspn // Oregano Flakes
2 tblspns // Nutritional Yeast

 

Cooking

1
Heat oil on medium heat in a non-stick pan and add bell pepper. Let sauté for 2-3 minutes.

2
Place block of tofu in a pan and mash with a fork or potato masher until it arrives at a consistency of small crumbles (reminiscent of scrambled eggs).

3
Add remaining ingredients to the  pan and stir for even distribution.

4
Allow the tofu to cook until the color has darkened and there are some crispy fried bits throughout (10-15 minutes). Make sure to stir for even cooking.  

Roasted Potatoes

Ingredients

3 lbs // Yukon Gold Potatoes, Diced
1/4 c // Olive or Coconut Oil
2 tspn // Salt
2 tblspn // Garlic Powder
1 tblspn // Onion Powder
1 tspn // Cayenne Pepper Powder
1 tspn// Paprika
2 tblspn // Oregano 
1 tblspn // Parsley
1/2 tspn // Turmeric

 

Cooking

1
Combine all ingredients (potatoes, oil, salt, garlic powder, onion powder, cayenne pepper, paprika, oregano, parsley, turmeric) in a bowl and toss until potatoes are evenly coated.

2
Transfer potatoes to a sheet pan. Make sure to get them into one layer on the pan.

3
Preheat the oven to 390º and cook the potatoes until they’ve softened and browned. Make sure to turn them a couple times while they’re cooking, for evenness. 

Vegan Pancakes (Easy and Delicious)

Ingredients

1 c // It’s Really Vegan Complete Pancake/Waffle Mix
1/2 c // Water

Cooking

Whisk mix and water together in a bowl and cook on nonstick griddle.

(For a super easy step-by-step pictorial, click here). 

Let us know how you liked these simple recipes! We’d love it if you tagged us #itsreallyvegan with pics of what you come up with using these recipes.

Happy Vegan Eats!!!

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How We Keep Our Vegan Kids Nourished (5 Easy, Practical Tips)

Intentionality wins the day when it comes to nourishing your vegan little ones.

So far as it’s possible, our kids were born and raised vegan (except for honey, which we love raw and use often). 

Yes–we conquered three vegan pregnancies on a single-income, blue collar budget (a story for another time–and if we did it, you can, too), and then I breastfed the children on this same diet and transitioned them to solids sans animal products. At one point, we even made our own vegan baby formula (using this recipe as a base) for our oldest daughter to compensate for my waning milk supply when we turned up pregnant around the time she turned six months.

Whew. 

What I know for sure now is that there has been far too much worry and insecurity projected on our family about the supposed inadequacies of our children’s diet of just plant-derived foods. 

But where do they get their protein? – Pediatrician

Don’t experiment on the girl, Joy. – My Dad (♥), speaking in regards to our choice to forego store-bought baby formulas and make our own vegan, soy-free one instead.

Oh, they’re vegan? Okay. Well, how do you make sure they get all their nutrients? – Random people at different times.

Truly, relying on plants for food cannot be done haphazardly. It does require extra care, understanding (sometimes research), planning and tracking–as the best outcomes in life do.

So here are five specific, practical ways we’re doing it. For your convenience, there are links included that will take you to where you can buy most of these things on Amazon. And know that we’re not affiliated with any of the brands mentioned and aren’t being compensated by them or anyone else for mentioning them. These are just the brands we use at home :).

ONE

Hemp Seeds, Flax Seeds, Chia Seeds

Nutritional Punch 

Listen, these seeds, right here? Fantastic. They’re chalk full of iron, good fats and trace minerals, and they’re one of the reasons we are 100% secure in having our babies be vegan eaters.

Hemp Seeds are one of the most nutritionally dense foods out there that we’ve come across. Just three tablespoons are full of Vitamin B1 (important for energy, metabolism, vision and a healthy heart), iron, magnesium (a huge deficiency among people world-wide) and manganese. They’ve also got notable amounts of folate, phosphorous and potassium. They’re mild-tasting and have a nutty kind of flavor that pairs well across the board. Remember to keep them in the refrigerator. We love these ones by Manitoba Harvest

 Flax Seed is such a versatile, time-tested nutritional staple. If you’re vegan and bake, then you’re familiar with the ubiquitous flax egg. And if you’re one who loves DIY vegan beauty, maybe you’ve watched tutorials on how to make flax seed hair gel (YES, indeed)! For our family, this add-in is irreplaceable. Not only does flaxseed contain two grams of fiber in just one tablespoon, and offer notable amounts of Vitamin B1 and Magnesium, but it is one of the best plant sources of highly anti-inflammatory Omega-3 Fatty Acids, in the form Alpha-Linoleic Acid (ALA)*. Our second daughter has sickle cell disease (a post for another time), and flax is an important way we address the inflammation inherent to the disease and keep her pain-free. It’s also the very best source of lignans out there (wow!), which are fiber-associated compounds found mostly in plants that have a smorgasbord of benefits, like hormonal balance, lowering bad cholesterol and THE HIGHEST ANTIOXIDANT VALUE of any other fruit or vegetable rated by the USDA! You can buy ’em  pre-ground or whole. The ground ones digest better and are a lot easier to incorporate. Some people buy the whole seeds and grind them on their own–but we don’t have time for that! So we buy these

 Chia Seeds can do so much for you, once you understand how they work (much like husbands, lol). They’re tiny little things that swell to twice their size or more when you give them a drink, and have a HUGE nutritional impact. One ounce (about two tablespoons) has loads of Magnesium, Manganese and Phosphorous. They also provide good, quality protein (good to know in case someone well-meaning wants to badger you about how your poor, starved little ones will ever get enough protein) and are high in fiber (which is why they sop up liquid so efficiently). Like flax seed, they’re also known for having a high concentration of ALA.