Ashley Madden, B.Sc.(Pharm), ACPR, CHNC Archives - Forks Over Knives

Greek Salad with Sun-Dried Tomato Tofu Feta

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Thu, 14 Sep 2023 17:53:58 +0000

This impressive vegan Greek salad packs incredible flavors without all the oil and cheese often found in this classic Mediterranean dish. Tender salad greens are tossed with tangy Kalamata olives, crisp red onion, refreshing cucumber, and juicy tomatoes to ensure each forkful is loaded with colorful produce. But the real star of this salad is the homemade tofu feta, which is marinated in a saucy mixture of sun-dried tomatoes, aromatic herbs, and a pinch of spicy red pepper flakes. For extra-flavorful feta, make it a day ahead of time and let it sit in the fridge overnight to absorb the drool-worthy marinade. When you’re ready to eat, top off each bowl with a savory dressing that gets a creamy texture from blended sunflower seeds. This scrumptious salad will quickly become a favorite in your regular recipe rotation!

Recipe from The Plant-Based Cookbook by Ashley Madden, B.Sc.(Pharm), ACPR, CHNC

For more vegan Greek dishes, check out these tasty ideas:

Yield: Makes 12 cups

12- to 14-oz. package extra-firm tofu
⅓ cup sun-dried tomatoes (not oil-packed)
3 tablespoons nutritional yeast
4 tablespoons lemon juice
1 tablespoon red wine vinegar
1 teaspoon dried oregano
1½ teaspoon garlic powder
¼ teaspoon sea salt
Pinch crushed red pepper
¼ cup unsalted sunflower kernels, soaked in water 2 to 3 hours
2 tablespoons apple cider vinegar
1 tablespoon tamari
1 teaspoon onion powder
½ teaspoon dried basil, crushed
2 large heads green leaf lettuce or romaine
10 Campari tomatoes, sliced or quartered
½ of an English cucumber, thinly sliced
¾ cup pitted Kalamata olives, sliced
½ cup thinly sliced red onion

Instructions

For Sun-Dried Tomato Feta, drain the tofu, wrap it in a clean dish towel, and lay it on a flat surface. Place a small tray on top, and set two or three cans of beans on tray to weigh it down for 20 minutes. Cut tofu into ¾-inch cubes. Meanwhile, soak sun-dried tomatoes in room-temperature water 10 minutes; drain and finely chop. In a medium bowl stir together nutritional yeast, 2 tablespoons lemon juice, the red wine vinegar, ½ teaspoon dried oregano, ½ teaspoon garlic powder, the sea salt,and a pinch crushed red pepper. Add tomatoes and tofu; toss to coat. Chill while preparing salad.
For dressing, drain sunflower kernels; place kernels in a small blender or food processor. Add apple cider vinegar, the remaining 2 tablespoons lemon juice, tamari, onion powder, 1 teaspoon garlic powder, ½ teaspoon dried oregano, the dried basil, and a pinch of crushed red pepper. Add ¼ cup plus 2 tablespoons water. Cover and blend until smooth, stopping once or twice to scrape down sides of blender. Add water, 1 to 2 tablespoons at a time, to make smooth and pourable.
In a large salad bowl combine lettuce, tomatoes, cucumber, olives, and red onion. Add the Feta and drizzle with half of the dressing. Toss salad to coat. Serve remaining dressing on the side.

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Saucy Vermicelli with Vegetables and Fresh Herbs

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Mon, 12 Jun 2023 17:24:26 +0000

Delicate vermicelli noodles make a great base for showcasing seasonal produce, especially in the warmer months when you want a light but comforting meal that incorporates all your farmers market finds. In this tantalizing recipe, the chewy noodles are tossed with tender sautéed veggies and drizzled in a lip-smacking sauce that’s reminiscent of peanut satay. Creamy almond butter joins forces with umami-rich tamari, zesty citrus, and fragrant fresh ginger to create a dressing that’s tasty enough to eat by the spoonful. Sprinkle each serving with fresh cilantro and mint, and you’ve got an easy meal that’s bursting with vibrant ingredients and irresistible flavors.

This recipe is excerpted from Plant-Based Delicious, a brand-new cookbook by Ashley Madden, out June 2023. Learn more here.

For more satisfying noodle bowl recipes, check out these tasty ideas:

Yield: Makes 4 bowls

1½ cups frozen shelled edamame
3 (1.8-oz) nests brown rice vermicelli
⅓ cup stirred unsalted almond butter
4 teaspoons white miso
½ cup fresh orange juice
3 tablespoons fresh lime juice
2 tablespoons apple cider vinegar
1½ tablespoons reduced-sodium tamari
1 tablespoon pure maple syrup (optional)
2 cloves garlic, peeled and crushed
2 teaspoons grated fresh ginger
1½ teaspoons vinegar-based hot sauce, such as Frank's RedHot
3 cups small broccoli florets (no bigger than ½ inch)
1½ cups matchstick-cut carrots
1 red bell pepper, thinly sliced
1 cup thinly sliced red cabbage
1 cup loosely packed fresh cilantro leaves and tender stems, chopped
1 cup loosely packed fresh mint leaves, chopped

Instructions

Bring a large pot of water to boiling. Reduce heat to low, add edamame, and simmer, uncovered, for 3 to 4 minutes. Remove the edamame with a slotted spoon and set aside.
Add vermicelli to the same pot of water, and let them sit, fully submerged, for 5 minutes. Meanwhile, fill a large bowl with ice-cold water. After 5 minutes, scoop out and reserve ½ cup of the cooking liquid. Drain and rinse noodles, and place them in the ice water.
For sauce, in a blender, combine the almond butter and the next 9 ingredients (through hot sauce). Add ¼ cup water, and blend until smooth. Set aside.
Heat a large sauté pan over medium. Add the broccoli, carrots, bell pepper, and a few tablespoons of water to the pan. Saute 4 to 5 minutes, or until broccoli is bright green and fork-tender and the veggies are heated through. Add water, if needed, to prevent burning.
Drain noodles again, and add them to the pan along with the edamame. Pour in the sauce and toss everything together with tongs. Use a fork to tease apart any noodles that are stuck together, adding some of the reserved hot cooking water if needed to loosen. Fold in the cabbage, cilantro, and mint. Divide pasta among 4 bowls and serve.

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Ingredient IQ: Rice Paper Wrappers

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Wed, 10 Jul 2019 17:56:33 +0000

I was hesitant the first time I worked with rice paper wrappers, but now they’re a staple in my recipe repertoire. It turns out that rice wrappers are revolutionary!

Rice paper wrappers, also known as rice papers or Vietnamese rice wrappers, are edible, flat, usually circular sheets that make dinner—or any meal or snack, for that matter—fresh and fun!

Most varieties of rice wrappers are made with white rice but we recommend opting for more nutritious brown rice wrappers, which are made from whole grain brown rice and have a slightly brown hue. You can find them in many supermarkets, in health food stores, and online.

Rice wrappers’ magic starts once the sheets are rehydrated in water. They soften and become pliable, stretchy, and easy to manipulate. Once you get the hang of it, the wrappers are easy to use, and you’ll fall in love with the versatility they offer.

One of the most popular and convenient ways to use rice wrappers is by making spring rolls. You can fill the rice wrappers with a medley of raw or cooked ingredients, roll them up like burritos, and they’re ready to eat.

Tips for Making Spring Rolls with Rice Paper Wrappers

— Dry rice wrappers are thin and brittle and prone to cracking; handle with care.
— If you leave the rice wrappers soaking in water for too long, they will become difficult to work with and rip or tear easily.
— When adding fillings, keep at least 1 inch of space around the circumference of the rice wrapper to allow for folding and rolling.
— Don’t overfill your spring rolls or the wraps will tear. You’ll get a better sense of the right ratios as you go.
— If your filling is too heavy for a single wrapper, use two wrappers stacked together for extra strength.
— Once rehydrated, rice wrappers become a little sticky. Try to work quickly. After spring rolls are assembled, place them on a nonstick surface (such as parchment paper) with a little bit of space between rolls.
— You can fill rice wrappers with as much or as little filling as you like. Just remember that if the wraps are stretched too much, they will tear.
— Once assembled, cover the filled spring rolls with a damp towel to keep them from drying out.
— Keep unused rice wrappers in a dry, cool area and stored in a zip-top bag or another airtight container.

Rice Paper Recipes to Try Today

Get started using rice wrappers with these easy and delicious spring roll recipes.

Squash and Bean Thread Noodle Spring Rolls

BBQ Summer Rolls

Spicy Tempeh Mango Spring Rolls

Asian Veggie Wraps

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BBQ Summer Rolls

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Wed, 10 Jul 2019 17:54:31 +0000

These summery BBQ spring rolls are perfect for warm weather. They’re filled with a smoky hummus and don’t require any dip or sauce—making them ideal for summer outings and picnics! Sometimes if I’m running short on time, I’ll use a vegetable peeler to peel the carrots and zucchini into ribbons rather than cut them into matchsticks. Keep in mind that for these spring rolls you want a thick hummus, so don’t worry if the BBQ hummus looks firmer than a typical store-bought hummus. New to using rice paper wrappers? Check out these tips.

Yield: Makes 10 rolls

Ingredients

BBQ HUMMUS

1½ cups cooked chickpeas (one 15-oz. can)
1 tablespoon red wine vinegar
1 tablespoon well-stirred tahini
2 garlic cloves, minced
2 teaspoons reduced-sodium soy sauce or tamari
2 teaspoons low-sodium ketchup
1 teaspoon Dijon mustard
1 teaspoon smoked paprika
1 teaspoon ground cumin

WRAPS & FILLINGS

1 to 2 heads Boston lettuce (pointy stems removed)
10 8-inch brown rice paper wrappers
2 medium carrots, cut into 3-inch-long matchsticks
1 red bell pepper, cut into 3-inch-long matchsticks
1 medium cucumber, cut into 3-inch-long matchsticks
1 small zucchini or yellow squash, cut into 3-inch-long matchsticks
1 avocado, peeled, pitted, and cut into ½-inch slices

Instructions

Combine all BBQ Hummus ingredients in a food processor. Pulse 2 to 3 times; then process continuously. As the hummus is mixing, add 2 tablespoons of water. Stop and scrape down the sides to incorporate all the ingredients. Process again. Add more liquid, 1 tablespoon at a time, as needed to reach desired consistency. Transfer the hummus to a bowl and set aside.
Wash lettuce and pat dry, keeping leaves whole if possible. Create an assembly station with the lettuce and all other remaining ingredients. Fill a wide, shallow bowl halfway with lukewarm water, and place the bowl and a cutting board at the beginning of your assembly line.
Take one rice paper and submerge it fully in the water for 4 to 5 seconds. Remove the paper and let any excess water drip off. Place the rice paper on the cutting board.
First place one lettuce leaf a little off-center on the side closest to you. Spread about 2 tablespoons of hummus on the lettuce leaf then top with 2 strips of red pepper, a few strips each of cucumber, carrot, and zucchini, and 1 to 2 pieces of avocado. Place another lettuce leaf on top.
To close, fold the edge of the rice paper that is closest to you over the filling, tucking it under the roll and pulling the roll toward you. Hold the fold in place with your thumbs on either side, and fold the left and right sides of the wrapper over the filling to close the sides (like a burrito). Roll the wrap away from you until it is rolled up. Place the spring roll on a nonstick surface and cover with a damp kitchen towel. Repeat with remaining rice paper and filling ingredients. Depending on how much filling you use, you may need more or fewer rice wraps.
Just before serving, slice spring rolls in half using a sharp chef’s knife (not a serrated knife). Store leftover rolls in an airtight container in the fridge for up to 2 days.

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Spicy Tempeh Mango Spring Rolls

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Wed, 10 Jul 2019 17:50:55 +0000

These Spicy Tempeh Mango Spring rolls are full of spicy flavor, with a touch of sweetness. They make a perfect lunch, appetizer, or party snack.

For ginger juice: Wash knob of ginger and pat dry. Using a Microplane or the smallest holes of a box grater, grate the knob of ginger over a bowl to catch juices. Dump the grated ginger into a cheesecloth over the bowl; then squeeze the cloth tightly to wring out as much juice as possible. New to using rice paper wrappers? Check out these tips.

Yield: Makes 8 to 10 rolls

Ingredients

MARINATED TEMPEH

8 oz. tempeh, sliced into ½-inch-thick slices
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons rice wine vinegar
1-2 teaspoons hot sauce

DIPPING SAUCE

2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons lime juice
1½ teaspoons hot sauce
1½ teaspoons pure maple syrup
¾ teaspoon ginger juice (from a 1-inch knob of ginger root)

WRAPS & FILLINGS

8 to 10 brown rice paper wrappers
1 head Boston lettuce or 8 to 10 spinach leaves (pointy stems removed)
1 mango, peeled and cut into thin 3-inch-long matchsticks
1 red or orange bell pepper, cut into thin 3-inch-long matchsticks
1 medium cucumber, cut into thin 3-inch-long matchsticks or peeled into ribbons
5 scallions, cut into 3-inch pieces
Handful of fresh herbs such as mint or cilantro (optional)

Instructions

Arrange sliced tempeh in a single layer in a wide, shallow bowl or a glass, rectangular container with a lid. Whisk together the remaining marinade ingredients in a small bowl. Pour mixture over the tempeh. Flip the tempeh a few times until pieces are thoroughly coated.
Let the tempeh sit in the marinade for 30 minutes, flipping and mixing the tempeh 2 to 3 times.
Meanwhile, line a baking sheet with parchment paper. Preheat oven to 375ºF, with the oven rack in the middle of the oven.
Whisk together all dipping sauce ingredients in a small bowl.
Place the marinated tempeh in a single layer on the parchment-lined pan. Discard any remaining marinade. Bake tempeh 10 minutes. Flip and bake for another 10 minutes. Remove from the oven and let it cool on the pan.
Create an assembly station with rice paper, vegetables, and tempeh. Fill a wide, shallow bowl halfway with lukewarm water, and place the bowl and a cutting board at the beginning of your assembly line.
Take one rice paper and submerge it fully in the water for 4 to 5 seconds. Remove the paper and let any excess water drip off. Place the rice paper on the cutting board.
Place one lettuce leaf or 1 to 2 large spinach leaves on the rice paper a little off-center on the side closest to you. Top with 1 to 2 strips of mango, one strip of tempeh, 2 strips of bell pepper, a few strips of cucumber, one piece of scallion, and a few sprigs of the fresh herbs (if using). Place another lettuce or spinach leaf on top.
To close, fold the edge of the rice paper that is closest to you over the filling, tucking it under the roll and pulling the roll toward you. Hold the fold in place with your thumbs on either side, and fold the left and right sides of the wrapper over the filling to close the sides (like a burrito). Roll the wrap away from you until it is rolled up. Repeat with remaining rice paper and filling ingredients. Depending on how much filling you use, you may need more or fewer rice wraps.
Just before serving, slice spring rolls in half using a sharp chef’s knife (not a serrated knife). Serve with dipping sauce. Store leftover rolls in an airtight container in the fridge for up to 2 days.

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Sweet Potato Bruschetta with Avocado-Tomato Topping

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Tue, 05 Jun 2018 18:43:00 +0000

Sweet potatoes are endlessly versatile, and this inventive vegan bruschetta recipe offers a great new way to enjoy them. Simply slice sweet potatoes lengthwise into long, half-inch-thick slabs, and roast them in the oven to take the place of toasted bread. Top them with sliced cucumbers, fresh arugula, and a tangy mix of tomatoes and avocado, and you have a fresh and healthy take on a classic appetizer or snack! If Campari tomatoes—sometimes called “on-the-vine tomatoes” are available, use them. They are uniquely sweet and juicy.

Yield: Makes about 8 bruschetta

2 medium or large sweet potatoes, scrubbed and rinsed
1 cup seeded and diced fresh tomatoes, such as Camparis
¼ cup minced red onion
1 clove garlic, minced
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
¼ teaspoon salt
Black pepper
1 avocado, pitted, peeled, and chopped
1 large cucumber, thinly sliced
1 cup baby arugula

Instructions

Preheat the oven to 375ºF. Line a large baking sheet with parchment paper.
Slice the sweet potatoes lengthwise into ½-inch-thick slices. Lay the slices flat on the prepared baking sheet and bake for 35 to 40 minutes, until the edges are browned and the slices are easily pierced with a fork.
While the sweet potatoes are baking, combine the diced tomatoes, red onion, garlic, basil, lemon juice, salt, and pepper in a medium bowl. Cover and let sit until the sweet potatoes are done.
When the sweet potatoes are just about ready, chop the avocado and gently fold it into the tomato mixture.
Top the sweet potato slices with sliced cucumber and baby arugula, and then spoon with 2 to 3 tablespoons of the avocado mixture on top.

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PLT (Green Pea, Lettuce & Tomato) Sandwich

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Fri, 25 May 2018 17:46:37 +0000

Layered with a delicious homemade Green Pea Spread, thinly sliced tomatoes, and crisp romaine lettuce on toasted whole grain bread, this flavorful vegan PLT (Green Pea, Lettuce & Tomato) sandwich makes the perfect lunch! The Green Pea Spread can be made with fresh or frozen green peas, also known as English peas.

Yield: Makes 4 sandwiches

Ingredients

Green Pea Spread

2½ cups fresh green peas or thawed frozen green peas
¼ cup packed fresh basil
1 tablespoon nutritional yeast
1 tablespoons lemon juice
1 tablespoon sunflower seed butter or almond butter
2 garlic cloves, minced
½ teaspoon salt
Pinch red pepper flakes, or more to taste
1–2 tablespoons water

Sandwich Fixings

1–2 tomatoes, thinly sliced
4–6 romaine lettuce leaves
8 slices whole grain bread, toasted
Dijon mustard, to taste

Instructions

If using fresh peas, cook them in boiling water for about 3 minutes or until they turn bright green, then quickly transfer them to a bowl of ice water to cool. Set aside for 5 minutes. If using frozen peas, be sure to thaw them.
Drain the peas, transfer them to a food processor, and add basil, nutritional yeast, lemon juice, sunflower seed butter, garlic, salt, red pepper flakes, and 1 tablespoon water. Process until mixture is well combined but not completely smooth—you want to maintain some texture. Add more water if needed to achieve desired consistency. Taste and adjust seasonings as needed. Transfer the spread to a glass bowl.
Toast the whole grain bread (2 slices per sandwich). To make each sandwich, spread one toast slice with Dijon mustard and the other slice with ¼ cup of Green Pea Spread. Layer sliced tomatoes and crisp romaine lettuce between the toast slices.

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Lemon Dijon Whole Roasted Cauliflower

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Thu, 01 Mar 2018 19:28:28 +0000

This whole roasted cauliflower recipe is a fun way to add some versatility to dinner! The cauliflower is coated in a creamy sauce made with Dijon mustard, lemon juice, and capers, and then roasted in a Dutch oven. The result is a tender, flavorful, slightly spicy cauliflower roast that’s great as a side dish or appetizer. For best results, be sure to use a good quality Dijon mustard.

Yield: Makes 1 whole cauliflower

1 (small to medium) head cauliflower
3 tablespoons Dijon mustard
3 tablespoons lemon juice
1 tablespoon drained capers
3 cloves garlic, minced
2 tablespoons nutritional yeast
¼ cup plus 1 tablespoon chopped fresh parsley, divided
¼ teaspoon turmeric
¼ teaspoon red pepper flakes
1 tablespoon sesame seeds, for garnish
½ teaspoon red pepper flakes, for garnish

Instructions

Preheat the oven to 425°F. Trim the leaves from the cauliflower, and cut off the stem so the cauliflower can stand upright.
Combine the Dijon mustard, lemon juice, capers, garlic, nutritional yeast, 1 tablespoon chopped parsley, turmeric, and red pepper flakes in a small blender; blend until smooth. (If you don’t have a small blender, use an immersion blender, or skip the blender altogether, finely chop the capers, and whisk the sauce ingredients together in a small bowl.)
Use a pastry brush to coat the cauliflower with about half of the lemon Dijon sauce.
Place the cauliflower in a Dutch oven, cover with lid, and roast for 30 minutes. After 30 minutes, baste the cauliflower with more lemon Dijon sauce, then cover pan and roast for 20 more minutes. Baste one more time with lemon Dijon sauce, then return cauliflower to oven to cook, uncovered, for 10 minutes.
Remove pan from the oven, and carefully remove the cauliflower from the pan. Garnish with remaining ¼ cup chopped parsley, sesame seeds, and red pepper flakes. Serve whole, or slice into wedges.

https://www.youtube.com/watch?v=1iq1zhbhQhM

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Vegan Butternut Squash Lasagna Roll-Ups

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Thu, 01 Feb 2018 01:15:26 +0000

This vegan lasagna roll-up recipe is a refreshing, plant-based twist on traditionally cheesy lasagna. Butternut squash and navy beans come together to make a creamy filling that pairs well with marinara. I like to serve this with a big green salad when I’m entertaining company!

Looking for more vegan recipe ideas?

Yield: Makes 12 roll-ups

Time: 1 hour 15 minutes

5 cups 1-inch cubes butternut squash
12 whole wheat or brown rice lasagna noodles
3 cups cooked or canned navy beans
4 teaspoons sweet white miso
4 teaspoons well-stirred tahini
4 garlic cloves, minced
2 tablespoons nutritional yeast
1½ teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon onion powder
½ teaspoon dried parsley
Pinch red pepper flakes
½ teaspoon salt
2 tablespoons lemon juice
1 packed cup baby spinach, chopped
2½ cups marinara sauce
Fresh parsley for garnish (optional)

Instructions

Preheat the oven to 400ºF. Line a large baking sheet with parchment paper and spread the squash cubes out in a single layer. Roast in the oven for 25 minutes, flip and roast for another 10 minutes, or until squash is tender and easily pierced with a fork.
Meanwhile, bring a large pot of water to a boil. Cook the lasagna noodles according to package directions, but undercook by 1 to 2 minutes. Fill a large bowl with cold water. Drain the noodles, being careful not to tear them, and transfer them to the bowl of water to cool.
Remove the roasted butternut squash from the oven and reduce the oven temperature to 375ºF. In the bowl of a food processor, combine the squash, beans, miso, tahini, garlic, nutritional yeast, basil, oregano, onion powder, dried parsley, red pepper flakes, salt, and lemon juice; process until well combined but not completely smooth. Add the chopped spinach, and pulse until just combined.
Spread 1½ cups of marinara sauce over the bottom of a 9×13-inch casserole dish. Drain the lasagna noodles and pat dry. Lay the noodles flat on a clean cutting board, and spread 1/3 cup of butternut filling down the center of each noodle, leaving 1 inch at each end. Keep the filling away from the sides of the noodle, as the filling will spread once rolled. Take one end of the noodle and start rolling it, gently lifting as you roll so the filling isn’t pushed out. Lay the lasagne roll seam-side-down in the casserole dish.
Repeat with remaining lasagna noodles and butternut filling. Keep a little space between the lasagna rolls to make it easier to remove them from the dish. Cover the lasagna rolls with the remaining marinara sauces.
Bake, covered, at 375ºF for 25 to 30 minutes. Remove from the oven and let sit for 5 minutes before serving. Serve garnished with fresh parsley.

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How to Transform Last Night’s Leftovers Into a Great Breakfast

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Tue, 10 Oct 2017 01:58:33 +0000

Last night’s leftovers often become today’s lunch or dinner, but don’t overlook their potential to make a great breakfast. Getting creative with leftovers can save you time and money and boost your healthy-cooking skills—all while cutting down on food waste. Here are some easy ideas for building a tempting a.m. meal using common dinner-hour leftovers.

Make Delicious Porridge with Leftover Grains
Often the star of a Buddha bowl or the base of a stir-fry, leftover whole grains such as brown rice, quinoa, millet, or farro can easily be reinvented as a quick and hearty breakfast porridge. Simply transfer ½ cup of leftover grains to a pot, add a splash of your favorite plant-based milk to achieve your preferred consistency, and warm it on the stove over low heat. Add a pinch of cinnamon, some ground flaxseed or hempseed, and a handful of berries. Other ideas for toppings include maple syrup, dried fruit, nuts, and other seeds. For a recipe, try this tasty Brown Rice Breakfast Pudding.

Stuff a Sweet Potato
Stuffing vegetables such as squash, bell peppers, and potatoes is a creative way to bring variety to your meals, and it’s not just for lunch and dinner. Naturally sweet, and rich in B vitamins and fiber, a stuffed sweet potato makes a great breakfast food. Simply bake an extra sweet potato at dinner, then reheat it the next morning, and dress it up with nut butter and fresh fruit, as I did with this Berry-Stuffed Breakfast Sweet Potato recipe made creamy with almond butter.

Load an Omelette with Last Night’s Veggies
It’s easy to turn what’s left of last night’s veggies into the star of a breakfast omelette. Chop them into bite-size pieces and throw them into this vegan Leftover Veggie Chickpea Omelette—an ideal destination for leftover steamed, roasted, or sautéed mushrooms, broccoli, bell peppers, asparagus, and/or onions!

Slurp Soup Instead of Cereal
It isn’t the first thing North Americans think of at breakfast time, but many cultures around the world start the day with soup. There are several benefits to this practice: First, soup is quick and easy to prepare—simply reheat and eat! Soup is warming, hydrating, and filling without being too heavy. Finally, it’s a hassle-free way to get more vegetables into your morning meal. Whip up a batch of 30-Minute Chickpea Noodle Soup with Spinach or Sweet Potato Bisque, and cozy up to a cup of leftover soup on a chilly morning.

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