Nevada Mustang by (c) Cynthia Smalley

Meat Out for Mustangs 2017 breakfast recipes

MEAT OUT FOR MUSTANGS — Join us for the month of May 2017 and “Meat Out for Mustangs”. Ideally, try eating vegan for the whole month of May. Not quite up for that? How about three days a week or even one?

Whatever you do, give up meat including beef.  If you feel you simply can’t do it — we do not judge — so “beef out” instead. This is something everyone can do.

• Take the pledge now, here.

We are launching Meat Out for Mustangs on May 1st (more on that later), but thought we would go ahead and start sharing some recipes to get you in the mood and give you time to shop for items you may need should you opt to try the Vegan route.

Please note! Go directly to recipe sources by clicking on recipe titles and food images.


Here are some great ideas for breakfast.

Breakfast always seems a challenge when adopting an animal free diet. In English speaking countries when you say breakfast most think of bacon and eggs and all that goes with it.

These recipes just happen to be Vegan. They are so tasty and so nourishing everyone can enjoy them no matter what their views are on eating choices.

Revitalize your diet and titillate your taste buds with the following delightful vegan breakfast recipe ideas. What about the family? The kids will love ’em.  And Dad? We’ve got him covered coming up soon in another post. But a lot of fellas will enjoy these too.


If you eat cereal for breakfast, you are home free to “Meat Out for Mustangs” in May. To veganize your campaign against all animal cruelty, simply switch to a non dairy milk. Whether it’s almond milk, cashew milk or coconut milk, vegan milks are scrumptious.

Be sure to check your cereal box to make sure it’s vegan. Or check out these “accidentally vegan” name brand cereals.

Won’t go near a box of cereal? Do we have some terrific recipes for you.


Smoothies are a given and of course terrific. There are thousands of  smoothie recipes. You probably already have a favorite or two or twelve. Change out the milk or yoghurt to non-dairy and you are good to go.

If you want something more substantial than a drink for breakfast, make a smoothie bowl. Smoothie bowls are still crazy trendy.  They are so fun, filling and quick to make. And they aren’t just for breakfast any more.

You’ll get the idea from the recipe below. Go seasonal; experiment.

Favorite Smoothie Bowl Recipe

No cooking.

Smoothie Bowl. Image and recipe by Minimalist Baker.

Recipe and Image by Minimalist Baker


Smoothie Bowl

1 heaping cup (160 g) organic frozen mixed berries
1 (100 g) small ripe banana, sliced and frozen
2-3 Tbsp (30-45 ml) light coconut or almond milk, plus more as needed


1 Tbsp (5 g) shredded unsweetened coconut (desiccated)
1 Tbsp (12 g) chia seeds
1 Tbsp (10 g) hemp seeds
Granola (optional)
Fruit (optional)


Add frozen berries and banana to a blender and blend on low until small bits remain.

Add a bit of coconut or almond milk, and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency.

Scoop into 1-2 serving bowls and top with desired toppings (optional). I prefer chia seeds, hemp seeds, and coconut, but strawberries, granola and a nut or seed butter would be great here, too!

Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying.

— Quinoa lovers see also Dark Chocolate Quinoa Breakfast Bowl by Minimalist Baker »

 Fluffy Vegan Pancakes

Requires just a bit of cooking.

Fluffy Vegan Pancakes. By Feasting on Fruit.

Recipe and Image by Feasting on Fruit


1/2 cup unsweetened applesauce
1-1/4 cup oat flour (rolled oats ground in a blender)
1/2 cup non-dairy milk
2 tsps lemon juice
2 tbsps maple syrup
1 tsp baking powder
1 tsp baking soda
1 tsp vanilla extract


Combine all ingredients in a blender. Blend till combined. Note! Do not over blend.

Heat a non-stick skillet over medium-high heat.

Pour about 1/3 cup of batter into the pan. Since it is quite thick, spread/smooth into a circle.

Cook for 2-3 minutes on the first side. When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan.  Repeat until all the batter is gone.

Top with fruit, hemp seeds, and maple syrup. Enjoy!


Flourless Pumpkin Muffins

Requires baking, regular size muffin tin and liners. Easy and amazing. Be sure to let them cool!

Flourless Pumpkin Muffins. By My Whole Foods Life.

Recipe and Image by My Whole Food Life


1 ½ cup gluten free* rolled oats
1/2 cup pumpkin
1/4 cup maple syrup
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
1/3 cup cranberries , raisins or pecans


Preheat oven to 350.

In a food processor, combine all the ingredients except the cranberries. Mix until well combined.  Add the cranberries and pulse a few more times until they are well mixed.

Spoon batter into lined muffin cups. Bake for 10 minutes.

Let cool before removing from the pans.


  1. These muffins should last a couple weeks in the fridge. You can also freeze them for longer storage. Enjoy!
  2. They can be made with regular rolled oats.
  3. *What is gluten? Gluten is a family of proteins found in grains like wheat, rye, spelt and barley. Of the gluten-containing grains, wheat is by far the most commonly consumed. Gluten helps foods maintain their shape, acting as a glue that holds food together.
  4. Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Pumpkin is also wonderful for the complexion.


Vegan French Toast

Minimal cooking. 

How about some French toast? Yes, Vegans can eat French toast too.  “I usually flee at the mention of nutritional yeast. But not this time. This is a deluxe recipe.” — Vivian

Vegan French Toast. By Love and Lemons.

Recipe and Image by  Love and Lemons


6 slices day-old ciabatta bread, sliced about ¾-inch thick*
1 cup Almond Breeze Almond Milk
1 tablespoon maple syrup, plus more for serving
2 tablespoons millet flour (or spelt or whole wheat)
1 tablespoon nutritional yeast**
1 teaspoon cinnamon
¼ teaspoon freshly ground nutmeg
tiny pinch of salt
coconut oil, for the pan


In a small bowl, whisk together the almond milk, maple syrup, flour, nutritional yeast, cinnamon, nutmeg and salt.

Place the bread in a shallow dish (with sides) that holds all of the bread. Pour the mixture over the bread, then lift or flip the bread over to make sure both sides are evenly coated.

Heat a drizzle of coconut oil in a large skillet over medium heat. When the pan is hot, add the bread slices and cook for a few minutes per side, until golden brown.

Serve with powdered sugar, a dab of vegan butter, maple syrup, and fresh fruit.


Powdered sugar
Vegan butter
Maple syrup
Fresh fruit

*It’s very important that you get good sturdy bread. I used thick slices of ciabatta from the Whole Foods bakery. Please please do not use wimpy sandwich bread or your french toast will be soggy.

** Nutritional yeast is not the same as baking yeast. Look for yellow nutritional yeast flakes in the bulk bins of your health food store.

Banana Oat Baked French Toast

Amanda at Running with Spoons has come up with a delicious dish that combines all the flavors noted in the title.  Requires a bit of baking. Single serving size.

Banana Oat Baked French Toast. by Running with Spoons.

Recipe and Image by Running with Spoons


1/2 medium-sized ripe banana, mashed (50 g or 1/4 cup)
1/4 cup (60 ml) unsweetened almond milk*
1 Tbsp (16 g) nut butter** (optional, but recommended)
1 tsp (5 ml) maple syrup (or other liquid sweetener)
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1 slice of hearty bread, cubed***
1/4 cup (20 g) quick oats

Preheat oven to 375F (190C) and lightly grease an individually-sized oven-safe dish. Set aside.

Combine banana, almond milk, nut butter, maple syrup, cinnamon, and vanilla extract in a large shallow bowl, mixing until fully combined. Pour bread cubes into the mixture and use a fork to lightly press down so that they absorb most of the liquid.

Add oats and gently stir until everything is evenly incorporated. If the mix seems too dry, add a splash of extra milk.

Transfer mixture to your prepared dish, adding a few slices of banana on top if desired. Bake for 20 minutes, until the bake has set and the top has turned golden brown.

Remove from oven and top with toppings of choice or simply enjoy as is!


(Paleo) Vegan Cinnamon Roll in a Mug

Wait until you get a load of this. This is insanely good.

Vegan Cinnamon Roll in a Mug. By the Iron You.

Recipe and Image by The Iron You



2 tablespoons coconut flour (I used Bob’s Red Mill)
1 teaspoon cinnamon
Pinch of fine grain sea salt
Pinch of nutmeg
½ teaspoon baking powder
2 flax eggs (recipe here)
2 tablespoons non dairy milk such as almond milk or cashew milk
1 ½ tablespoons maple syrup
1 tablespoon coconut oil (or vegan butter), melted
½ teaspoon vanilla extract


1 tablespoon coconut butter
1 tablespoon milk of your choice
1 teaspoon coconut sugar
½ teaspoon lemon juice


Mix all cinnamon roll ingredients in mug, adding the baking powder last. Microwave on high for 2 minutes.

In the meantime mix all the icing ingredients in a small bowl. Drizzle icing over hot cinnamon roll.


Whether you stagger out of bed with time only for a quick bowl of cereal for breakfast or have the time to whip up a smoothie bowl or a stack of fluffy pancakes, we’ve got you covered. And you are doing something good for everyone on the planet and the planet too.

We’ll be back soon with some savory breakfast recipe ideas such as (in case you want to try them out now):  Crispy Eggplant Bacon » Best Ever Vegan Breakfast Potatoes »  Simple Vegan Omelet »

We’ll also be back to share why we are doing “Meat Our for Mustangs” and what it’s all about.

Thank you for taking part and please let us know your thoughts.


• Advocate From Your Plate [Tuesday’s Horse] »

9 Healthy Smoothie Bowl Recipes You’ll Want to Dive Into []  »

7-Step Guide to Making the Best Tofu Scrambles [One Green Planet] »

29 Delicious Vegan Breakfasts: No eggs, no bacon, no problem. [BuzzFeed]  »

30 Vegan Breakfast Recipes (that aren’t smoothies, oatmeal or energy bars) [It Doesn’t Taste Like Chicken] »

Explore 100+ Vegan Breakfast Recipes on Pinterest »

• Meatout Mondays »

Nevada Mustang by (c) Cynthia Smalley.

Last updated 10:10 pm EST.

6 thoughts on “Meat Out for Mustangs 2017 breakfast recipes”

  1. I gave up beef in 1996. I’m not even vegetarian. But I will not support the cattle industry by buying beef as long ranchers use our public lands to graze their herds and claim the millions of cows are threatened by a few thousand wild horses in that land.
    A slow-rolling pogrom
    is sweeping the west
    BIA rooting equine impurity
    out of cow fiefdoms
    on public lands,
    millions of bovines threatened,
    by a few thousand wild horses.


    1. Thank you for your thoughts Mary. Some of the biggest public lands “ranchers” are in fact millionaires and billionaires. You are likely aware of this already but many are not.

      We exposed this via a report in 2005 and 10 years later it is stronger than ever.

      For those interested please see

      In the meantime, some public land ranchers have been leasing land from the government through so many generations they think they own it. Nope. It still belongs to the taxpayer and our tax dollars pay for its management and also for the cruelty and death meted out to our wild horses who are by law federally protected.


  2. Sorry, but connecting veganism to the horse slaughter issue is a non-starter for a lot of people. Horses are historically an integral part of the beef industry and many people choose to eat meat raised from conservation-based practices and humanely-managed animals. This vegan stuff makes perfect the enemy of the good. If people choose vegetarianism or veganism for their own reasons, that’s fine, but don’t imply that people who eat meat, including beef, are somehow pro-horse slaughter.


  3. Great recipe.
    There are so many simple recipes that people don’t even realize are out there. Last night I mashed sweet potatoes black beans and rice garlic and onions and molded them into strips and baked them. They were awesome!

    Liked by 1 person

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