Fast Omega-3 Vegetarian Breakfast Ideas

Balanced Meatless Breakfast Recipes Rich in Healthy Fats

© Jill Harris

Jun 2, 2008

Adding a source of vegetarian omega-3 to your breakfast is an easy way to make sure you get a reliable intake of the essential fats. Not only are these breakfasts healthy, they are ready as fast as you are, and contain at least three of the four food groups for balanced energy, protein and fibre.

All three of these tasty portable breakfast recipes serve one person.

Cottage Cheese with Banana

The taste and texture of ground flax seed is slightly nutty. Some people love the taste, but others prefer to hide it among their favourite foods. Flax - also known as linseed - is well-disguised in a bowl of cottage cheese.

Just one tablespoon of ground flax seed contains all the vegetarian omega-3 needed for the day.

Ingredients:

• 1 whole grain English muffin (split) OR 2 slices of bread OR 1 breakfast pita
• 1/3 cup cottage cheese
• ½ ripe banana
• Pinch ground cinnamon or cinnamon sugar (optional)
• Sprinkle ground flax seed, to taste

Directions:

1. Toast the bread, muffin or pita.
2. Top (or stuff) with 1/3 cup cottage cheese
3. Slice the banana and lay the slices on top of the cottage cheese
4. Sprinkle with cinnamon, sugar (or try maple syrup or honey) and the ground flax seed
5. Eat with a knife and fork or with your hands

Yogurt-Oatmeal Parfait

It’s no secret that oatmeal is a healthy start to the day, but did you know it doesn’t have to be cooked? Layer this parfait the night before, then grab it to go the next morning.

Even if plain yogurt sounds, well, plain, give it a chance in this recipe. It will absorb into the oats and in turn absorb all the sweet fruit flavours – no sugary granola cereal or sweetened yogurt required.

Ingredients:

• ¾ cup plain yogurt (2% or 3% works best)
• ¼ cup oatmeal (quick oats or rolled, large-flake oats)
• 1 cup fresh or frozen berries or fruit (try pineapple-banana, or sliced peaches)
• 2 Tbsp. ground or sliced nuts (to taste)
• Honey or sweetener, optional (to taste)
• ½ tbsp. ground flax seed (optional)

Directions:

1. In a reusable container with a lid, layer half of: the yogurt, oatmeal, fruit, nuts, flax and sweetener.
2. Repeat layers, ending with a sprinkling of flax seed.
3. Let sit at least 10 minutes, or overnight.
4. Serve with a tall parfait spoon.

Faster-than-Takeout Egg Sandwich

While this breakfast doesn’t pack as much fibre as the other two recipes, it does still offer a balanced breakfast that is truly portable. With a travel mug of coffee in one hand and this sandwich in the other, running for the bus is no problem. Just be sure to hold your ticket between your teeth (and have a piece of fruit or some veggies when you arrive at the office).

Ingredients:

• Cooking spray or a small amount of oil, butter or margarine (optional for easy clean-up)
• 1 omega-3 egg from flax-fed hens
• 1 small microwave-safe ramekin, bowl or mug (not plastic)
• 1 toasted whole grain English muffin, split
• 1 thin slice cheddar cheese

Directions:

1. Lightly coat the ramekin, bowl or mug with cooking spray, butter, margarine or oil.
2. Break the egg into the ramekin or bowl.
3. Stir gently with a fork and microwave on “high” for 30 seconds or on medium for 60 seconds.
4. Check to see if the egg has set – to stay on the English muffin it cannot be runny. Be careful, as the ramekin/bowl will be hot.
5. If the egg has not set, microwave in 20- or 30-second increments (watching carefully), until egg is firmly cooked.
6. Use the fork to loosen the edges of the egg and carefully turn the egg out onto the toasted English muffin.
7. While egg is still hot, top with cheddar cheese. Add ketchup, salt or pepper as desired.
8. Top with the other half of the English muffin and eat.

Peach Yogurt Parfait

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