It’s the beginning of a brand new year, meaning you can expect no shortage of healthy eating advice from media and magazines like ours. Fad diets come and go, but at the end of the day, you can’t go wrong with meals that are satiating, nutrient-dense, minimally processed, and– of course– tasty. (Food might be fuel, but it should be fun too!)
If you’re looking to eat a more balanced diet in 2023, why not start with breakfast? Starting your day with hearty, wholesome food will help you power through the morning (and hopefully prevent the energy crashes that make you long for an afternoon nap). To begin, here are a few recipes to get you inspired– each one is loaded with protein, healthy fats, complex carbs, and micronutrients that will keep you fueled all morning long.
Chai Spiced Oats
Tip: Blueberries aren’t in season in January, but you can enjoy last summer’s harvest by sourcing frozen berries from local farms like Boxx Berry Farm.
Ingredients
Serves 1.
- ½ cup old fashioned oats
- ½ cup milk of choice
- ½ cup water
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- ¼ teaspoon ground cardamom
- ¼ teaspoon ground turmeric
- ⅛ teaspoon ground ginger
- Pinch of salt
- Heaping tablespoon of Greek yogurt
- 1 tablespoon nut butter of choice
- Maple syrup to taste
- Blueberries and desiccated coconut (for topping)
Assembly
- Add oats and spices to a small saucepan with ½ cup milk, ½ cup water, and vanilla extract.
- Once cooked, swirl in Greek yogurt for added creaminess.
- Pour oats from saucepan into bowl and top with nut butter, maple syrup, desiccated coconut, and blueberries.
Vegan Breakfast Tacos
Tip: Not a tofu fan? You don’t have to be to enjoy plant-based “eggs.” Pick up a container of JUST Egg, a vegan egg substitute, from the Community Food Co-op or Haggen Food & Pharmacy. Made from mung bean protein, it scrambles up just like a real egg and can also be used for baking.
Ingredients
Serves 4.
- 2 tablespoons olive oil, divided
- 1 16-ounce package firm tofu
- 1 teaspoon turmeric
- ¼ teaspoon salt (more to taste if not using kala namak)
- 1 teaspoon garlic powder
- ½ teaspoons paprika
- ½ teaspoon onion powder
- Black pepper to taste
- 1 tablespoon lemon juice
- ¼ teaspoon kala namak (black salt; available at most international markets)
- 1 onion, diced
- 1 red pepper, diced
- 1 can black beans
- ½ teaspoon cumin
- ½ teaspoon chili powder
- 10 corn tortillas, warmed
- 2 ripe avocados
- Juice of 1 lime
- 2 garlic cloves, grated
- ½ teaspoon sea salt
- Toppings of choice: red onion, jalapeno, cilantro, tomato, etc.
- Lime slices and Valentina Hot Sauce, for serving
Assembly
- Pour a can of black beans, liquid and all, into a small saucepan. Add cumin and chili powder and warm over medium heat until liquid has slightly reduced.
- Saute tofu over medium heat. Add turmeric, salt, garlic powder, paprika, onion powder, and black pepper.
- Once excess water has evaporated and tofu is cooked, remove from heat and add lemon juice and kala namak. (The kala namak adds a sulfuric, “eggy” flavor!)
- In a cast iron skillet, heat olive oil and saute onions and peppers with a pinch of salt and pepper. Cook until onions are translucent and peppers are tender.
- In a bowl, add avocado, lime juice, sea salt, and garlic. Mash together with the back of a fork to make guacamole.
- Warm tortillas in a dry skillet (optional).
- Add tofu scramble, peppers and onions, black beans, guac, and desired toppings to each tortilla. Serve with Valentina Hot Sauce and additional slices of lime if desired.
Smoked Salmon Crispbreads
Tip: To benefit your body, the planet, and our community’s economy, purchase wild-caught smoked salmon from local retailers. These include Fairhaven Bay Seafoods, SeaBear Smokehouse, and Lummi Island Wild.
Ingredients
Serves 2-4.
- 6 ounces smoked salmon
- ½ cup full-fat ricotta
- Juice and zest of 1 small lemon
- 2 tablespoons fresh dill, plus additional for topping
- 1 clove garlic, grated
- Salt and pepper to taste
- 4 slices Swedish-style rye crispbread
- Handful of arugula
- Toppings of choice: capers, pickled red onions, chopped chives, etc.
- Red onions (pickled or thinly sliced), for topping
- Extra virgin olive oil and cracked black pepper, for finishing
Assembly
- In a bowl, combine ricotta with dill, lemon juice and zest, garlic, and salt and pepper to taste.
- Spread ricotta-dill mixture on slices of toast. Top with arugula, then smoked salmon.
- Add additional toppings such as capers, red onion, chives, and/or more dill.
- Drizzle extra virgin olive oil and add freshly cracked black pepper to finish, then serve.
