Healthy Plant-Based Breakfast Tips & Meal Ideas (Full Class)

This is a full class video presentation by Evita Ochel (www.evitaochel.com) that provides tips and ideas for healthy plant-based vegan breakfast meals.
Video Chapters & Timestamps
Introduction (00:00)
Breakfast Tips (00:55)
- What to eat for breakfast? (1:50)
- When to eat breakfast? (8:27)
- How much to eat for breakfast? (10:57)
Why Focus on Breakfast Meal Ideas? (13:17)
Breakfast Meal Idea Examples (from lightest to hardiest) (14:45)
- Fresh Fruits (14:47)
- Green Smoothies (18:48)
- Green Smoothie bowls (21:58)
- Chia Pudding (23:40)
- Avocado Pudding (26:24)
- Grain Bowls (28:16)
- Oats Guide: www.evolvingwellness.com/post...
- Tofu Scramble (33:16)
- Recipe: www.evolvingwellness.com/post...
- Bread Guide: www.evolvingwellness.com/post...
- Best Bread Products: www.evolvingwellness.com/post...
- Crepes (35:25)
- Recipe: www.evolvingwellness.com/post...
- Pancakes (37:37)
- Recipe: www.evolvingwellness.com/post...
- Other Breakfast Meal Ideas (38:24)
- Conclusion / Resources (41:07)

[@jaelancaster5506]

You and Dr. William Li are Blessings to Health ❤

[@Healthytarian]

Thank you for your kind feedback.

[@maryl2008]

I love your classes, Elvita. You are an angel.

[@Healthytarian]

Thank you so much for your beautiful comment :)

[@MindfulSapient]

Wow your presentations are so thorough and well organized. Thank you for making meal planning easier for us 👍

[@Healthytarian]

You are so very welcome, Asad.

[@judyfreeman5193]

Your food choices are gourmet. Really impressive.

[@Healthytarian]

Thank you! It is all really how wonderful, easy, quick, and delicious whole-food, plant-based eating can be :)

[@jessielee3821]

Pls, where have you been seen? You are our helper try not to leave us Thanks for your knowledge 💗💗🌹

[@Healthytarian]

Thank you for your lovely comment, Jessie. That is really kind of you :)

[@tiffanycarter3299]

This was so awesome, thank you! ☺️🙏🏽

[@Healthytarian]

You are very welcome, Tiffany!

[@judithhoell7633]

Thank you sooo much. It was awesome to see your presentation .I learned a lot about healthy eating from you.

[@Healthytarian]

Always a pleasure, Judith :) Thank you!

[@smuccilicious]

I'm so glad I found this channel! Such quality work thank you!

[@Healthytarian]

You are so very welcome :D Thank you!

[@carolciampanella9802]

Thank you for the time you spend in preparation for your informative classes!

[@Healthytarian]

My sincere pleasure, Carol. And thank you so much for your thoughtful and kind comment.

[@sandyr7210]

Thank you for the reminder that smoothies should taste good! Uncomplicated is best.

[@Healthytarian]

You are very welcome, Sandy. Enjoy :)

[@vaishalijoshi6634]

Thanks for making informative and true videos

[@Healthytarian]

My pleasure, and thank you for your nice feedback.

[@VeganGirl.]

This was an extremely helpful and informative video. Thank you so very much.

[@Healthytarian]

Gread to know that it was helpful, Debbie. Thank you for your feedback about it :)

[@pammata6082]

I just started this whole food plant base eating lifestyle a week ago. I'm so glad to have come across your channel. I have been enlighten on the way of a healtytarian. I love how simple that you make this. So much information on how to eat and why we eat and how to prepare it as well. Thank you for all your dedication to healthy living! its a blessing for me to have such a resource.

[@Healthytarian]

That is great to hear, Pam, as you will be benefitting and helping your body so much to nourish it with whole plant foods. Thank you so much for your lovely feedback and best wishes to you for your health, wellbeing, and new year!

[@jagd52]

I am new to your video’s.... and so excited to try a new healthier way of eating. Trying to put ,quick nutritious meals together is overwhelming but you have simplified all of that for me ...... thank you ☺️

[@Healthytarian]

You are so welcome! Thank you so much for taking the time to share your great feedback :)

[@karenalexandre9778]

Great to see you making videos again! Thank you for the breakfast tips. So many typical options are salty, fatty, and sugary! Yuck!

[@Healthytarian]

My pleasure, and thank you, Karen for your lovely comment. (FYI, I am not sure if you are aware, this is the 3rd video in the newly posted series of videos this spring.)

[@sandyr7210]

Thank you for theses videos! You inspire me 💗

[@Healthytarian]

Glad you like them, Sandy. Thank you :)

[@shakerasharpe226]

Excellent teaching and guidance, truly appreciate this!

[@Healthytarian]

Glad you enjoyed it! Thank you for your kind comment, Shakera :)

[@donbehrendt2871]

You pass on some of the greatest information to your viewers to use in all meals. I want to try quinoa salad that you talked about and expanded, step by step .THANK YOU

[@Healthytarian]

You are so welcome! And thank you so much for your lovely feedback, Don. Best wishes for your health and wellbeing.

[@jananthony7308]

Another great video thank you.

[@Healthytarian]

Glad you enjoyed it, Jan. Thanks so much!

[@WonderfulWanderingTopics]

Thanks for sharing. That is pretty much the way I eat but it is good to see someone like you sharing this information on youtube where almost all other food recommendation channels have some kind of extreme restrictions on grains or nuts and seeds etc.

[@Healthytarian]

You are so very welcome! Glad to hear it resonated with your approach :) One of the biggest health problems in our world today is that people are trying to control, micro-manage, and restrict the wrong things, while they overlook the most important things. Once we attain the right general foundation for optimally healthy eating (i.e. whole plant foods), then we must learn to govern ourselves and take responsibility for our own choices based on our personal needs and preferences. And the key to optimal health is much bigger than diet alone, so splitting hairs and getting too rigid and too detailed only ends up backfiring. Unfortunately, too many people want to be told exactly what to eat, how much to eat, and when to eat it, but that is not how our human bodies or nutrition work for best results. The more we intellectualize our food, the more we lose touch with our food and create a stressful environment around healthy eating, which defeats the purpose of why we are doing this in the first place. So it is great to hear that you are following your own inner guidance. Best wishes to you!

[@monkeyseemonkeydo2597]

Thank you for such an informative video. I also make squash/pumpkin “puddings”, with dried fruit, nuts, flaked coconut, banana slices etc. Delicious!

[@Healthytarian]

My pleasure! And that sounds wonderful, thank you for sharing :)

[@jackiesibblis3793]

How do you make squash pudding ?

[@monkeyseemonkeydo2597]

@@jackiesibblis3793 I steam the squash or pumpkin (Jamaican pumpkin is my fav) then put it in a blender and add whatever you’d like. Coconut milk or cream is delicious with it and any spices like cinnamon, nutmeg, ginger etc.

[@mw6320]

Spot on, very informative- thank you

[@Healthytarian]

Glad you enjoyed it, thank you!

[@missiris1234]

Beautiful vlog! Thanks

[@Healthytarian]

You are welcome, and thank you for your presence.

[@Aishaclass]

Thank you! i love the ideas

[@Healthytarian]

Great to hear! Thank you.

[@dunniam3168]

Thanks so much for sharing. 😋👍🙋‍♀️

[@Healthytarian]

My pleasure, Dunnia! Thanks so much for sharing your positive energy here :)

[@dwalker6868]

Thank you

[@Healthytarian]

You're welcome!

[@xavieraiken5552]

Thanks! Well presented. Loved the ideas. I usually use carob powder with the avocado pudding. Thanks again. This is a video I was just thinking I needed to look for and here yours popped up on my phone. My God continue to bless you and your family.♥️🌻

[@Healthytarian]

Thank you so much for your lovely comment and feedback, Xavier. It is always great to hear about such positive synchronicity in action :) As for carob powder, oh yes, great choice! I didn't mention it in this video, but normally do when I talk about various treats and foods where carbob can provide a great alternative for cacao, especially that it is naturally sweet unlike the more bitter cacao.

[@wonderwoman8021]

VERY long, but very informative and thorough!

[@Healthytarian]

Thank you for your feedback! And yes, this spring I am providing a series of free, full classes here on the channel (as per the title), which are typically between 40 and 60 minutes, to properly cover a whole range of information that relates to the key topic.

[@steveb5367]

Another excellent video. You're absolutely right, your food shouldn't taste like some bad tasting medicine. Getting away from what you may consider conventional foods to a WFPB plan is a difficult one for many. The psychological bond you have with certain foods can be deceptively strong. As in other comments, I mention my recovery from illness and the radical changes I've experienced especially this year. It's not just medicinal, I'm now enjoying food more than ever, the taste experiences are exquisite. Try a black bean cacao and mixed seed brownie versus 'normal' chocolate variety, to me there's no contest, the nutrient rich black bean variety every time. When you saturate your diet with sugar rich food or as I also discovered, animal fat and protein, your core beliefs on what tastes good alter. Well I could go on about this for ages, it's a massive subject, wars have been fought for less. I'm off to the shops now to get some chia seeds and start experimenting. This Christmas is going to be filled with lavish feasts, and as I've already discovered, that's quite possible without adding to my waistline and I will feel amazing, the complete opposite to the 'traditional' festive celebrations.

[@Healthytarian]

Wonderful to hear and experience your positivity and enthusiasm! May you enjoy a splendid and deliciously healthy holiday season :)

[@renehalstead3522]

Oh!!!!! I’ve missed You!!!

[@Healthytarian]

That is so sweet of you to say! Thank you, Rene!

[@jaelancaster5506]

I am PBWF, but I do eat Wild Alaskan salmon bc it is so good for us …..also humane raised organic eggs ….other than those Vegan Whole Foods

[@Healthytarian]

Best wishes with your health!

[@lunacadence6050]

Hello! You are fantastic! I’ve just started watching your videos and I am learning so much! My question is where should I start? I want to eat whole plant foods for many reasons. I keep jumping around and feel overwhelmed because there is so much to learn. Do you have suggestions? Thank you so much.

[@Healthytarian]

Thank you for your wonderful feedback, Pamela. It is great to hear that you are enjoying my educational videos here. If you are just starting out with whole food plant-based eating, I would recommend starting with my online video course "Eat Real Food: How to Eat a Whole Food, Plant-Based Diet on Udemy here: shorturl.at/lpyF9 It will provide you with short structured and organized lessons to gain the base foundation of understanding this dietary lifestyle path, step by step. From there, you will see where you need to and want to go next, whether through other courses, classes, books, videos, or other resources to solidify and expand your understanding of any particular or specific topics related to whole food, plant-based eating. It will all depend on your readiness, interest, learning preference, lifestyle, and personal health needs. In general, and aside from the above, I highly recommend that you watch the film "Forks Over Knives" (available on Netflix) if you have not already, and explore their website, which is a great resource of numerous recipes, success stories, and nutrition guidance: forksoverknives.com/ You can also learn a lot from the articles and recipes on my website and the specific plant-based Q&A here: www.evolvingwellness.com/page/questions-answers Best wishes and kind regards!

[@lunacadence6050]

Healthytarian Thank you for such a prompt reply. I will follow up with all of your suggestions. You were very thorough in your ideas for me. I do want you to know how much I appreciate you and your time given to this subject. I think everything you say about our food is true. I’ll let you know along the way how I’m doing. Thank you again for encouraging me. 🧑‍🌾🍎🍊🍇🌶🥦🥬

[@brendaj1715]

Hi, and thank you much. What role does blood type play in eating plant based foods as far as not eating certain plants because of blood type.

[@Tulitakon]

Thanks so much for sharing. Yours videos are fantastic. That is the way i eat the last 2 years but i struggle with osteoporosis (i'm 55) and i'm not sure if the whole plant based food is suitable for me cause my doctor reccomends to eat diary for calcium, take calcium supplements too. i'm comfused

[@Healthytarian]

Thank you so much for your nice comment and lovely feedback, Tulita. Most definitely a whole food plant-based diet is the best choice for osteoporosis and any other chronic or degenerative condition because it provides you with the highest nutrient density, it provides you with the least acidifying diet (opposite to animal foods and processed foods), and it provides the most healing and protective health and nutrition properties. *Many whole plant foods are rich in calcium, including leafy greens, green vegetables like broccoli, beans and legumes, as well as most nuts and seeds.* There is NO shortage of calcium in a whole food plant-based diet PLUS it offers the protection and healing properties for bones that no animal products can. (The latter create inflammation, acidity, and toxicity build-up in the body.) It is a myth that dairy is the way for osteoporosis treatment or prevention, and outdated nutritional information that "dairy is the main or best or only source of calcium. Calcium supplements also come with various risks, such as cardiovascular ones, so you really must do your research on these topics to be best informed, as unfortunately most doctors are NOT trained in nutrition and DO NOT keep up to date with the science of nutrition and what we have learned in the past few decades. For more info about this, here are some resources to help you: 1. My article - What is the problem with cow's milk and dairy? www.evolvingwellness.com/post/what-is-the-problem-with-cows-milk-and-dairy 2. My article - How high protein and high sodium diets impact bone loss: www.evolvingwellness.com/post/you-can-thank-high-protein-and-high-sodium-diets-for-your-bone-loss 3. My video with Dr. Pam Popper to help women understand calcium, diet, and bone loss: kzbin.info/www/bejne/laPMe3-bjJ6tg6c (please not audio is not great, but info is super important) 4. Dr. Michael Greger's video collection and plant-based eating and osteoporosis: nutritionfacts.org/?s=osteoporosis 5. Nutrition Studies article collection on plant-based eating vs. dairy and osteoporosis: nutritionstudies.org/?s=osteoporosis 6. Nutrition Studies article collection about problems with dairy: nutritionstudies.org/?s=dairy 7. Forks Over Knives article collection on plant-based eating and osteoporosis: www.forksoverknives.com/?s=osteoporosis Finally, if you feel overwhelmed by all the info or require any further supprt to answer any of your personal health questions, I highly recommend connecting with a plant-based trained healthcare practitioner here: www.plantbaseddoctors.org/ Know that nature provided us with the best remedies in the form of whole plant foods and trust in your body's healing ability when you support it right. Best wishes, Tulita!

[@Tulitakon]

Healthytarian I appreciate your help and support so much. Best wishes to you

[@Healthytarian]

You are very welcome, Tulita.

[@AshikKhan]

Hi, can you please make a video on people who are diabetic and have high cholesterol and high blood pressure, what to eat and what not to eat...

[@Healthytarian]

Ashik, the solution to ALL such chronic disease and weight problems is very simple > Eat a "Whole Food Plant-Based" diet, and avoid animal foods and all highly processed foods. The key is to remove the foods that created the problem (animal foods and refind foods) and eat foods that heal the body (whole plant foods). This approach has been proven time and time again to be the most healing and protective to decrease inflammation, acidity, and toxicity in the body that all lead to these conditions. I could make a video about this, but it would be redundant at this point, because so many videos, films, courses, and books already exist on this topic. Just watch the films "Forks Over Knives" www.forksoverknives.com/the-film/ and "What the Health" www.whatthehealthfilm.com/ I also describe the "what to eat" and "what not to eat" for optimal health in my book kzbin.info/www/bejne/fIeaon-ClrFsqas as do many other health and nutrition experts, like Dr. Greger, Dr. Popper, Dr. Barnard, Dr. McDougall, Dr. Kahn, etc. I also provide entire video courses on what to eat and how to make meals with such foods on Udemy www.udemy.com/user/evitaochel/ All this info is already and abundantly out there, so now it is just about you going through it and using it as your needs dictate. Best wishes!

[@AshikKhan]

Appreciate your reply, thanks a lot

[@Graceiseverything]

Thank you so much . We start the day with plant based smoothies every morning. Please I recently started my son on probiotic I throw in the probiotic tablet into the blender with his smoothie in the morning. Is it safe? I just thought about it now ? He is three years old

[@Healthytarian]

You are very welcome. With regard to probotics, while they used to be pushed heavily, and still are by some healthcare practitioners and the general media, they have become controversial in recent years, and thus should be treated with care. They should NOT be used just for the sake of taking them UNLESS you have a specific health need to use them. Probiotics are a complex topic because there are many different strains of helpful bacteria and not everyone will benefit from the same ones. So a typical pill or powder packet from a drugstore or healthfood store is not going to cut it for everyone. Secondly, there are so many quality issues and one must really know what they are doing when buying a probiotic. Again, what strains are you using must be considered, as well as the dosage of each of the bacterial strains. They should not be used indiscriminately because they can upset the natural balance of the intestinal microflora, as well as cause immune imbalances, and cause more harm than good, especially if they were not needed to begin with. The best thing for adults and children alike is, first, to consume a whole food plant-based diet that is naturally rich in *prebiotics*, which provide the right and best nourishment for the right probotics to thrive in the intestines. Such a diet also avoids the intestinal microbe imbalance problems that foods with sugar, most refined foods, and animal foods cause. Second, naturally fermented plant foods should be eaten on a regular basis to provide probiotics naturally, in a way that does not cause an imbalance the way any pill can. Things here include all kinds of fermented vegetables, including sauerkraut, as well as tempeh and miso. Finally, if there is an actual health condition, such a person who has been on many or heavy rounds of antiobiotics, then a probiotic supplement should be carefully researched and chosen for a particular period of time, not as an ongoing supplement. For more information, please refer to the following articles to broaden your understanding of this topic and make the best decision: 1. www.healthline.com/nutrition/probiotics-side-effects 2. www.statnews.com/2019/04/02/probiotics-are-touted-as-good-for-the-gut-they-may-be-trouble-for-the-immune-system/ 3. fearlesseating.net/stop-taking-probiotics/ And you may also find my video episode with Dr. John McDougall helpful to better understand the problems with all supplements, including problems with probiotics: kzbin.info/www/bejne/hpzdlIKPbrGgna8

[@Graceiseverything]

@@Healthytarian I read all the articles you recommended and have decided to stop right away. I started it five days ago after watching a video on KZbin recommending the benefits of probiotic. I am so blessed to come across your videos today on KZbin. It has been very informative and educative. Thank you very much for your time. I appreciate and have subscribed to your channel. Will make out time to catch up on all your videos as you are a very good teacher. Keep up the good work👏👏👏👏

[@Healthytarian]

You are very welcome, Linda. Great to hear that you took the time to empower yourself with more information, as indeed, there is a lot of info shared online today and it is of no guarantee to us that it is safe, effective, or even needed. This is why more learning and personal research is always a must to make the best and most responsible choices for yourself and your family if any new foods, supplements, products, or procedures are being considered. Thank you for your nice follow-up feedback, and best wishes!

[@SW6]

Is the standard Alpen woth non dairy milk healthy option?

[@Healthytarian]

That depends on what are the ingredients of this standard Alpen cereal that you are referring to. If you see whole grains only and other whole plant foods, like raisins, nuts, or seeds, then it may be an okay, lightly processed boxed cereal. But if there are refined grains, refined or isolated sugars, oils, modified ingredients, and other additives that are not wholesome, then it wouldn't be an ideal choice. The key is to always read your food ingredients and decide for yourself if you are comfortable eating what the ingredients say.

[@janetowiti4541]

Hae, kindly take me through how to use pumpkin powder. Didn't want to waste them.. Kindly 😊

[@Healthytarian]

That is an interesting question as pumpkin powder is not a common ingredient. You would typically want to eat fresh pumpkin in a cooked form, whether as part of a meal or made into a meal, like pumpkin soup. Likewise, pumpkin seeds are not normally powdered because the seeds are big enough to be easily and properly chewed. So as much as possible, focus on eating the whole and unprocessed form of the pumpkin for more health benefits and nutrient integrity. If you are currently stuck with having to use the powder, then the easiest and most practical thing would just be to add it to a smoothie of your choice.

[@guenetgirma8941]

Wow. Thank you. Very useful and eye opening training. Beautifully presented. Can’t be shorter than this to my understanding. Look forward for more training like this. I have one question for the pudding. Can I use yoghurt instead of milk?

[@Healthytarian]

You are super welcome, Guenet! And I thank you for your wonderful feedback. As to your question, the key is first to make sure that you are using a non-dairy milk or yogurt (not any product that came from an animal, which is not ideal for our human body). Then, if it is for the chia pudding, a non-dairy yogurt can work, but it doesn't have as much moisture as a non-dairy milk would, so you are going to get a very thick end product that may be hard to eat, as the chia seeds need a lot of liquid that they absorb up as they soak and swell during their preparation for the pudding. So you can experiment, but the milk will produce a better experience.

[@guenetgirma8941]

Healthytarian . Thank you so much. I will try to fetch soya or almond milk. I think I have seen somewhere. In Ethiopia you don’t find non-dairy milk easily. Non-dairy yogurt unthinkable. My best wishes to you and yours.

[@Healthytarian]

You are very welcome! If you have chia seeds, but don't have non-dairy milk easily available, then you can just make the chia pudding with water, and then mix in some mashed banana after the soaking period, for a sweet and creamy final product. Cheers!

[@mhassan7475]

How you can be contacted please?

[@Healthytarian]

You can ask general questions right here in the comments. If you have personal health questions and require guidance on any such specific needs, I am currently not offering any health or nutrition consulting services, but you can find a plant-based healthcare provider here: www.plantbaseddoctors.org/

[@cbzombiequeen58]

HELP!!!!!- My husband had a triple bypass, he was never a big person so he loss all fat. He is know on a whole plant based diet but the doctor say, he has to add some fat because he is skin and bone. I have to agree with the doctor, he looks bad. How can he add fat, with a healthy approach. What can he eat that will add some fat, he should not eat, too much nuts because the oils.

[@Healthytarian]

This kind of help is required to be solicited from a nutritionist that can work with your husband on a regular basis to analyze his health status, blood work, and dietary intake. Healthy fats include avocados, nuts, seeds, and olives. *Eating real, whole nuts and seeds will provide him with healthy fats.* These are NOT a source of "oils" unless you process the nut or seed into an oil or processed food item. Eating a walnut is not the same as eating walnut oil. The same goes for all other high fat foods. You need to focus on him eating the real, whole food, and not its isolated oil. All oils are processed and refined foods and NOT recommended for anyone wishing to follow a healthy diet, especially after a heart attack or with heart disease. You can find a plant-based nutritionist or doctor to work with him here: plantrician.org/ Best wishes.

[@larryives4363]

why non dairy milk? What is wrong with dairy milk? It has b vitamins.

[@Healthytarian]

If you are new to plant-based eating or new to not knowing about the health risks, dangers, and negative aspects of dairy, then it is to your benefit to learn all about this. Outdated information still may promote dairy but the risks of consuming dairy, especially modern dairy from factory-farmed cows far outweigh any benefits. To begin learning more about this, I provide the following article with many other resources: www.evolvingwellness.com/post/what-is-the-problem-with-cows-milk-and-dairy

[@skylark304]

Excellent***

[@Healthytarian]

Thank you very much, and glad you enjoyed it :)