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Start the Day with Plant Protein

Feb 28, 2020 ● By Elysabeth Alfano

Photo credits Elysabeth Alfano

Plant-based coach and chef Elysabeth Alfano says, “I am so tired of the question, ‘How do you get enough protein on a plant-based diet?’ The plant kingdom is filled with protein. The largest land mammals are herbivores, and there is no shortage of plant-based athletes. In my Breakfast Power Bowl recipe, you can start your day off with 20 grams of protein. Perhaps even better, it can be made in minutes to get you out the door and off to work on time. It is also packed with omega-3s and -6s and fiber for a truly great start to your day.”

Fast, Yummy Power Breakfast Bowl

Yields: one serving

Protein: 19-20 grams

1/5 container plain tofu, cut into pieces (approx. 3.2 oz)

2 Tbsp hemp seeds

½ cup cut up fruit or favorite berries

1 Tbsp date syrup

½ cup raw oats

Mix ingredients in a bowl.

“Snacks and treats don’t have to be bad for you. They can be healthy… and yummy,” according to Alfano. “My muffin recipe has no butter, no processed sugar, no oil, no eggs and no flour. It is a whole-food, plant-based recipe that will keep you coming back for more. Even better, the muffins can double as wholesome power-bars to keep you going at gym!” This sweet treat is just what the doctor ordered.


Banana, Oatmeal, Pumpkin, Coconut, Carrot, Raisin Muffins

Yields: 9-10 muffins

Approximate calories: 150 each

½ cup (1 large to medium) very ripe banana, mushed

1½ cups rolled oats

½ cup pumpkin, unsweetened

1 cup shredded, unsweetened coconut

¾ cup raisins

1 cup diced and shredded carrots

1 Tbsp maple syrup

2 Tbsp date syrup

1 Tbsp vanilla extract

½ tsp baking soda

¼ tsp salt

½ tsp pumpkin spice

1 tsp cinnamon

2 Tbsp soy milk

Heat oven to 350° F.

In a large bowl, mash bananas. Add remaining ingredients together and mix thoroughly with a large spoon. Either put batter in muffin tin with parchment cups and bake for 28-minutes or put in 5-by-7-inch small baking dish with parchment paper bake for 30-minutes to make bars.

It is also possible to spoon heaping teaspoons onto a baking sheet with parchment paper for 15 minutes for cookies.

Elysabeth Alfano is a personal coach, chef and host of The Elysabeth Alfano Show on Evanston-based station WCGO and The Smart Talk Radio Network. For more information, email [email protected] or visit