Heart Healthy Breakfasts: How to Make Vegan Style French Toast and Pancakes

In my family, along with many other American families, heart disease is prevalent. My father has a pacemaker and has recently undergone a triple bypass.

Witnessing his health problems and knowing our family medical history, I decided to change to a lifestyle full of exercise and healthy food. I won’t lie! Switching to a vegetarian or vegan lifestyle can be difficult, but the health benefits greatly outweigh any discomfort that comes with change. According to research, the cholesterol level for most vegans is 133 (compared to 210 for meat-eaters). It is a helpful number to keep in mind, as there are no documented cases of heart attacks occurring in individuals with cholesterol under 150.

You don’t have to stop what you are used to all at once. Switch out one meal. I suggest trying new breakfast ideas. As you start your day with healthier food, you will notice the difference in your energy level and mood. Starting your morning this way will make you want to eat healthier throughout the day.

I have been searching for alternatives to known artery clogging meals, particularly ones for breakfast. Giving up a morning of eggs, cheese-covered hashbrowns, bacon, butter and biscuits can be a challenge, but not impossible.

One of my favorite breakfast meals is French Toast. I was absolutely certain that I was not going to find anything as taste-fulfilling. Finding replacements is easy, but often times the taste is acquired. This is not one of those times. I can happily give you the following recipe:

Vegan French Toast

1 C of vanilla soy milk

2 TBS Wheat Flour

If wheat allergies exist, white flour can be used.

1 TSP cinnamon

4 Slices of bread

Whisk the soy milk, wheat flour, and cinnamon together in a medium sized bowl.

Place a slice of wheat bread into the mixture.

While bread is soaking, spray some zero calorie cooking spray, or use fat-free “I Can’t Believe It’s Not Butter.” to “grease” the pan. Let the pan heat for a couple of minutes.

Continue on as you would normally cook French Toast.

There are other versions of this recipe. I found many recipes using tofu or a ripened banana in place of the egg. There were versions that had yeast and some recipes added sugar and/or vanilla if regular soy milk was used.

The recipe provided mimics the flavor and texture of “real” French toast amazingly well. Not only is it a tasty alternative, but it is also low in calories!

Similarly, if you enjoy pancakes, the following is a great recipe to try!

Vegan Pancakes

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon salt

¾ cup soy milk

1/4 cup applesauce or 1 ripened banana

Combine dry ingredients well in a bowl.

In another container, combine the applesauce or banana and soy milk.

Pour the liquids into the dry ingredients. Mix until moist.

Grease and heat the pan well.

Pour ¼ cup of mixture into pan and cook like you would regular pancakes. You can top with maple syrup if you wish, but I would suggest using some fresh fruit instead. Not only is it tasty, but it is a healthier way to have your pancakes!

If you find that time is a problem in the morning, there are other options available which are quick and healthy. There is always peanut butter toast and some fresh fruit or fruit juice. You could always opt for cereal as well. A list of Vegan cereals can be found here:

http://www.vegcooking.com/guide4.asp?Category=Breakfast%20(dry)

Do some research and make a pact with yourself. Find healthy alternatives! Healthy food does not have to be a chore to eat. It can be just as enjoyable as what you are used to. Change, in this case, is positive!

Good health to you!

Reference:

• www.nutrispeak.com/veganfoodguide.htm