Vegan Breakfast Hash

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The standard American diet typically contains a large volume of refined grains, sugars and processed foods. So it’s no surprise that most of us could benefit from adding more vegetables to our diet. This vegan breakfast hash is a simple dish to increase your veggie intake without compromising taste and flavor.

Whether you’re vegan or not, eating a diet rich in plant-based food is great for your health. Vegetables and legumes in general are rich in vitamins, minerals and antioxidants, plus they’re a great source of fiber. Eating fiber is important for many different reasons.

Healthy gut flora

Firstly, it’s essential for gut health. Fiber not only helps to prevent constipation and maintain regular bowel movements, it also acts as a prebiotic for intestinal health. A prebiotic provides healthy food for probiotics (the good bacteria) throughout the intestinal tract encouraging balanced and healthy gut flora. Having healthy gut flora is essential for immunity, and digestive health.

Blood sugar control

Secondly, fiber is important for blood sugar control. Fiber helps to slow the breakdown of carbohydrates so the release of sugars can happen more gradually. This slow release helps to prevent rapid spikes and drops in blood sugar levels.

Heart health

If that wasn’t enough to convince you to eat more fiber, it also be beneficial to cardiovascular health. Eating fiber can help to reduce cholesterol, and support weight management, by making you feel fuller longer.

Vegan breakfast hash recipe

Below is a recipe shared by Stephanie Weaver from Recipe Renovator. This breakfast recipe can be a made-from scratch or clean out the crisper kind of recipe. Loaded with veggies and a serving of beans, you’ll get a healthy dose of fiber to keep you feeling full until lunch. You can use pinto beans, black beans, or black-eyed peas, and really any combination of vegetables that you like. If you want to cut down on time and skip all the veggie prep, use frozen veggie medleys or pre-prepped vegetables.

Suitable for:


vegan, gluten-free, reduced-sugar diets

Not for:

low-sodium or migraine diets

 

Breakfast Hash

Breakfast Hash

Ingredients

  • 1 carrot
  • 1 sweet potatoes
  • 2 green onions
  • 4 ounces mushrooms, cremini or button
  • 8 ounces tofu firm, extra-firm
  • 1/2 cup black beans cooked or canned (115 g)
  • 1/4 head cabbage red or green (175 g)
  • 1 stalk broccoli
  • 3 cloves garlic
  • 1/2-1 cup juicer pulp, optional
  • 2-4 tbsp Bragg's liquid aminos or tamari
  • 2 tbsp sesame seeds
  • 2-3 tsp dark toasted sesame oil
  • 1-2 tsp hot chili oil

Instructions

  1. Rinse and drain the beans. Wash all the vegetables, leaving the skins on.
  2. Slice the mushrooms. Cut the carrot into thin diagonal slices. Thinly slice the cabbage. Cut the sweet potato into small dice (about ¼” cubes). Peel and mince the garlic cloves. Thinly slice the green onions or mince the sweet onion. Cut the broccoli into small chunks.
  3. Heat about 2 T. olive or grapeseed oil in a large skillet or nonstick saute pan.
  4. When the oil is shimmering, add the onions, carrots, mushrooms, and the sweet potato.
  5. Cook, stirring every couple of minutes, for about ten minutes.
  6. Break up the tofu with your fingers and add to the pot, along with the veggie pulp (if using).
  7. Add the tamari, sesame oils, and sesame seeds.
  8. Add the garlic, broccoli, beans, cabbage, and continue to cook for another five minutes.
  9. Taste and adjust seasonings.
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Heather Tick M.D.

Heather Tick M.D.

Using both the data of modern science and the time-proven traditions of complementary medicine, Dr. Heather Tick M.D. has helped tens of thousands of patients reach their peak levels of health. For over twenty years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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