Good morning, everyone! 🌞 Welcome to Day 17 of our "Proven Cancer Strategies Revealed: 90 Days to Cancer Resilience" series. Today, we're focusing on the importance of a nutritious breakfast and sharing some quick and easy plant-based breakfast recipes that are perfect for supporting cancer resilience. Whether you're focused on cancer prevention, currently undergoing treatment, or in recovery, these breakfast ideas are designed to support your health and vitality.

Why a Nutritious Breakfast Matters: A nutritious breakfast sets the tone for the day. It fuels your body, kickstarts your metabolism, and can help you maintain a healthy weight. For those of us focusing on cancer resilience, a plant-based breakfast rich in antioxidants, fiber, and essential nutrients is a powerful way to start the day.

Quick and Easy Plant-Based Breakfast Ideas:

1. Overnight Oats: Ingredients:

• 1 cup rolled oats
• 1/4 cup chia seeds
• 2 tbsp hemp hearts
• 2 tbsp flax seeds
• 1 cup dried fruit (apricots, dates, raisins, cranberries)
• 1.5 to 2 cups plant-based milk (almond, soy, oat, etc.)
• 1 tbsp maple syrup (optional)

Instructions: Combine all ingredients in a jar the night before, stir well, and refrigerate overnight. In the morning, just grab and go!

Benefits: High in fiber, antioxidants, and easy to prepare ahead of time.

2. Cooked Oatmeal: Ingredients:

• 1/2 cup Rolled oats
• 1 1/2 cups Water
• Your favorite toppings like fruits, nuts, and seeds

Instructions: Boil water, add oats, and cook for around 6-8 minutes (check directions on your brand). Alternatively, you can add hot water to oats in a bowl and let them soften (that's my favourite).

Nutritional Value of Oats:

• Rich in Fiber: Oats are high in soluble fiber, which helps with digestion and keeps you feeling full longer.
• Low Glycemic Index: Despite concerns, oats have a low glycemic index, which means they release sugar slowly into the bloodstream, preventing spikes in blood sugar levels.
• Gluten-Free: Oats themselves do not contain gluten, but it's important to buy gluten-free oats if you have a gluten intolerance to avoid cross-contamination.
• Glyphosate Concerns: Some oats may contain traces of glyphosate due to agricultural practices. Opt for organic oats to minimize this risk.

3. Quinoa Breakfast Bowl: Ingredients:

• 1 cup cooked quinoa
• 1/2 cup plant-based milk
• Fresh or dried fruits (berries, bananas, raisins)
• Nuts and seeds (almonds, chia seeds, hemp hearts)
• A drizzle of maple syrup

Instructions: Cook quinoa according to package instructions. Combine cooked quinoa with plant-based milk, and top with fruits, nuts, seeds, and a drizzle of maple syrup.

Benefits: High in protein, fiber, and essential nutrients.

4. Chia Pudding: Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 tsp vanilla extract
• Fresh fruit (1/2 cup berries, 1 sliced banana, or 1/2 cup diced mango)

Instructions: Mix chia seeds with coconut milk and vanilla extract. Let it sit for at least 2 hours or overnight. Top with fresh fruit in the morning.

Benefits: Rich in omega-3 fatty acids, protein, and fiber.

5. Smoothies: Ingredients:

• Big handful of Spinach
• Small handful Kale
• 1 frozen banana
• 1 1/4 cup Plant-based milk
• 2 tsp vanilla extract

Instructions: Blend all ingredients until smooth. Enjoy a refreshing and nutrient-packed breakfast.

Benefits: High in vitamins, minerals, and antioxidants.

6. Smoothie Bowls: Ingredients:

• 2 frozen bananas
• 1 cup spinach
• 1/2 cup almond milk
• Your favorite toppings like 1/4 cup homemade granola, 2 tbsp nuts, and 1 tbsp seeds

Instructions: Blend frozen bananas, spinach, and almond milk until smooth. Pour into a bowl and top with granola, nuts, and seeds.

Note: If you are buying granola, be very careful of ingredients. Most granola is high in sugar and is a not so beneficial processed food.

Benefits: Packed with vitamins, minerals, and easy to customize.

7. Tofu Scramble: Ingredients:

• 1 block firm tofu
• 1 - 2 tsp turmeric
• 1/4 cup nutritional yeast
• 1 cup spinach
• 1 bell pepper, diced
• 1 cup mushrooms
• 1 small onion, diced
• 1 - 2 cloves garlic, minced
• Your favorite spices (1 - 2 tsp garlic powder, 1 - 2 tsp onion powder, 1 tsp cumin, 1 tsp coriander, 1 tsp paprika)

Instructions: Crumble tofu in a pan, add turmeric and nutritional yeast. Sauté with spinach, bell peppers, mushrooms, onions, garlic and spices until cooked through.

Benefits: High in protein, versatile, and can be made in advance and reheated.

Tips for Prepping Breakfast Ahead of Time: Meal prepping isn’t just for lunch and dinner. Preparing your breakfast the night before or even at the start of the week can save you valuable time in the morning and ensure you always have a healthy option ready.

• Batch Prep Overnight Oats: Make several jars at once for the whole week.
• Pre-Cut Fruits: Wash and cut fruits in advance for quick smoothie assembly.
• Prepare Chia Pudding: Make a big batch and portion it out for easy grab-and-go.
• Tofu Scramble: Make a large batch and store in the refrigerator for quick reheating.
• Cooked Oatmeal: Make a large batch of oatmeal and reheat portions throughout the week.
• Avoid Processed Cereals: Throw away those boxed cereals and opt for whole, unprocessed grains like oats and quinoa.

Today’s Simple Change and Call to Action: Today’s simple change is to try one of these quick and easy plant-based breakfast recipes. Set aside a few minutes tonight to prepare your breakfast for tomorrow. You’ll wake up to a nutritious meal that’s ready to go!

Join me in the journey to better health. For more tips and detailed breakfast recipes, watch the full video on my YouTube channel. Don’t forget to subscribe and click the notification bell so you never miss a video! And check out my green smoothie video for another great breakfast idea.

Engagement and Closing: Share your favourite plant-based breakfast recipes and prep tips. Let’s inspire each other to make healthy choices!

Remember, starting your day with a nutritious breakfast can be a transformative step towards better health and resilience. See you tomorrow for Day 18, where we'll dive into nutritious lunch ideas. Until then, enjoy your plant-based breakfasts!