vegan – plant based – gluten free
Say hello to these delicious and healthy coffee cake muffins! These vegan muffins are made with bananas and whole grain gluten-free oats. They’re so easy to make right in a blender for a fluffy airy texture that will make your taste buds dance with joy. Not only are they super tasty, but they are also packed with nutrients that will keep you energized throughout the day – tasty vegan breakfast anyone?
If you think muffins and cinnamon are just for fall, think again! These gluten-free, vegan Zucchini Carrot Muffins are a real treat and the perfect baked good for summer. Especially since this time of year, gardens are bursting at the seams with carrots and zucchinis, and this delightful recipe incorporates both in a moist, sweet, subtly spiced treat.
These chai spiced zucchini carrot muffins are a great solution for using up produce from your garden, and are also a perfect option for gluten-free and vegan eaters. They are made with 100% plant-based ingredients, gluten-free flour, and are free of refined sugars.
If you love these muffins, check out my other recipes for Oatmeal Cookie Dough Protein Bites and Pumpkin Spice Peanut Butter Cookies. Like everything here on Jackfruitful, these recipes are both gluten free and vegan, made with whole, natural ingredients.
Vegan shakshuka is the ultimate one-pan, nutrient-rich dish that can be enjoyed any time of day. Breakfast, lunch, dinner, or my favorite… brunch! I love to serve it for brunch because its a total crowd pleaser and with Mina Shakshuka sauce it is so easy to make.
Shakshuka is a rich and flavorful tomato sauce that is typically used to poach eggs, but this delicious vegan version swaps the eggs for tofu. A traditional shakshuka recipe includes tomatoes, roasted red peppers and spices and can take over an hour to prepare from scratch! While its worth the wait, I know many of us do not have time for that! I love to use Mina Shakshuka sauce because its just as delicious as the recipes I’ve made from scratch, but I can enjoy authentic, flavorful shakshuka in just 10 minutes.
As I mentioned, traditional shakshuka recipes can take over an hour, but follow the few simple steps below for a recipe thats just as tasty, full of authentic flavor, and ready in no time.
One of the best things about shakshuka is that it’s incredibly versatile. You can enjoy it by itself, alongside toasted bread or naan for mopping up the tasty sauce, or with salad, mixed greens, or my favorite: massaged kale. The bold and vibrant sauce pairs so well with the refreshing and tender kale and makes the perfect light and healthy, plant based brunch. As the weather gets cooler, we make shakshuka even more frequently because its so warm and comforting.
If you have never tried a tofu scramble, you’re definitely in for a treat. Eggs are oftentimes one of the hardest things for aspiring vegans to give up. Luckily, tofu scrambles are a delicious vegan alternative to your favorite breakfast scramble. They have a similar texture, a very similar taste, and are incredibly nutritious. Plus, believe it or not, they’re actually even easier to make! Simply scramble with a few spices just as you would eggs, and you will be enjoying a fork full of fluffy protein-packed tofu goodness in just a few minutes. The recipe below incorporates creamy sweet potatoes, juicy tomatoes, and steamed spinach, but you can use any vegetables you like, or enjoy them straight up.
Tofu has a very mild taste, meaning it will take on any spice you season it with. To achieve an “eggy” taste, I always reach for three things.
When making tofu scrambles you do not need to press your tofu! Because you are going to scramble it, a little bit of moisture in the skillet is just fine. To achieve the best texture I like to use firm or extra firm tofu which will result in a fluffy egg-like scramble.
As mentioned above, tofu will take on the flavor of any seasonings you pair it with, which is one of the reasons why its so wonderful! The possibilities for tofu scramble seasonings are nearly endless. A great starting point is nutritional yeast, turmeric, salt and pepper but a few of my favorite additions are:
Depending on your dietary needs, tofu scrambles and eggs can both be healthy and nutrient rich choices. For a plant-based diet, tofu is a wonderful protein source and incredibly rich in calcium and iron.
Calories: 94
Fat: 6g
Carbs: 2.3g
Protein: 10g
Sodium: 9mg
Cholesterol: 0mg
Potassium: 150mg
Calcium: 43% DV
Iron: 36% DV
Calories: 143
Fat: 10.3g (3g Saturated Fat)
Carbs: 0.7g
Protein: 13g
Sodium: 142mg
Cholesterol: 372mg
Potassium: 138mg
Calcium: 5% DV
Iron: 9.7% DV
If you’re looking for a gluten-free vegan breakfast, this is a wonderful way to start the day.Zucchini Oatmeal is hearty, easy to make, and tastes just like regular oatmeal. It incorporates vegetables, whole grains, fruits, nuts, seeds, and plant protein for a complete and satisfying meal. This easy apple cinnamon version is perfect for fall and tastes just like your favorite apple crisp.
Zucchini is a healthy vegetable that is high in fiber, low in calories and rich with vitamins and nutrients. Its mild flavor makes it the perfect vegetable to add to oatmeal because you can’t taste it at all! The texture of zucchini also adds a nice creaminess. Because zucchini is so low in calories and carbs, this is a healthy, protein-rich, high volume and low calorie breakfast.
Adding zucchini to oatmeal is kind of like making zucchini bread. The mild flavor of zucchini combined with the nuttiness of oats is a match made in heaven and is enhanced by using spices like cinnamon and nutmeg.
My personal favorite is gluten free rolled oats, but old fashioned, quick oats, or even steel cut oats can be used. If you choose to use steel cut oats, you would need to adjust the recipe and cook time below due to their density and texture. Alternatively, rolled, old fashioned and quick oats can be used interchangeably.
Definitely! Zucchini oatmeal can certainly be made ahead of time and is a great addition to a plant-based meal prep. It makes for a great grab-and-go breakfast and can be enjoyed both hot or cold. When reheating your oats, you may want to add a little extra plant-based milk or water for extra creaminess and moisture.
