English Muffin Ideas

English muffins (whole wheat or sprouted) rock my vegan diet for three reasons –

  1. Good source of protein and fiber. In the muffin alone, the protein averages 5g-6g with about 3 g of fiber. Add to that the protein and fiber from whatever I top them with and it’s not bad for an easy snack.
  2. Endless possibilities. From sweet to savory and breakfast to dessert, it’s all good.
  3. Affordable. Whole grain/sprouted English muffins range in price from $.48-.61 a piece. With the cost of toppings you’re looking at a total of less than $2 (max) for a great meal. Compare the cost and nutrient density of these meals to those at McDonald‘s or Dunkin Donuts the choice is clear.
  4. Quick and easy. They are honestly simple to make. All are delicious and require minimal clean up. In addition, they pack well and are pretty portable.

                                                                                            Follow me on Instagram for the latest updates and show me what you’re up to by using #flavorsofliving


Avocado Tomato

IMG_3571

Sprouted english muffin + 1/2 avocado + tomato slices + nutritional yeast + pepper

  • Calories – 387
  • Potassium – 835 mg (24%)
  • Fiber – 14.1 g (56%)
  • Vitamin A – 13%
  • Vitamin C – 34%
  • Iron – 5%

Cranberry Peanut Butter

img_5088

Sprouted english muffin + 2 tbs peanut butter + chopped dried cranberries + chia seeds + ground flax

  • Calories – 512
  • Potassium – 600 mg (17%)
  • Fiber – 19 g
  • Protein – 23 g
  • Calcium – 30%
  • Iron – 50%


 

Peanut Butter Apple

1/2 Ezekiel English muffin + peanut butter + apple slices + cinnamon + turmeric

  • Calories – 200
  • Fiber – 5.5 g (22%)
  • Protein – 8.2 g
  • Iron – 15%

Southwest

IMG_4999

Whole wheat english muffin + mashed 1/2 avocado + chopped red pepper and onion + beefy crumbles + hot sauce

  • Calories – 150 +  50
  • Fiber – 6 g
  • Protein 8 g
  • Calcium – 19%
  • Vitamin C – 34%
  • Iron – 14%

Leftover ROASTED ROOT VEGETABLES

  • Calories – 80
  • Fiber – 3 g
  • Protein – 2 g
  • Iron – 41%

FYI – This a “Meal Idea”. Meal Ideas will provide inspiration for a dish or meal that can be easily made with a lot of variation (to accommodate taste or what you have in on hand). See COOKING WITHOUT

I will be updating the post as I try out new creations and encourage you to share what you make as well! Comment below or share on Instagram + #flavorsofliving

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