healthy

breakfast
recipes
 “There is something about
breakfast that has a nice way
of bringing families together
in the mornings.

For me, having worked with food for over 15 years and
my work creating cookbooks, breakfast has always
been the most fun, because it needs to be quick and
simple. People always appreciate a good breakfast.”

DAVID, GREEN KITCHEN STORIES

David Frenkiel of Green Kitchen Stories developed and
photographed the healthy breakfast recipes in this guide
to feature vibrant, plant-based breakfast combinations that
appeal to entire families. David has enjoyed living a plant-
based lifestyle for the past 25 years–he was motivated to
try this way of eating in his teens, and he has stuck to it ever
since because it simply made him feel better.

“I started to see the world from a different perspective–the

radiance of the fruit and vegetable section in the grocery
store or market is full of color and smells incredible
compared to other areas,” says David. As someone who
supports all ways of eating for others, he chooses plants.

David and his wife, Luise Vandahl, started Green Kitchen

Stories with a simple approach: focus on vegetables. They
were on a mission to create vegetable-based recipes that
appeal to all styles of eating, but fit with their motto:

eat mostly vegetables.

Beyond their desire to make these recipes colorful and
delicious, they believe all good recipes come with a story.
When David was little, he spent a lot of time with his
grandfather who was a Swedish farmer. He was up at 4am
every morning to feed the animals, then he would come
inside to make porridge for the family. David reminisces
about waking up to that smell, watching his grandfather
stir it, and the sound of the wooden spoon hitting the side
of the pot until it was cooked just right.

“That memory means something to me because there are

so many things changing in this world, and people are
constantly looking for shortcuts, especially when it comes
to cooking. But just standing in the kitchen, making the
same thing that two generations ago cooked—if I can
bring that habit and that dish to my kids—then, even when
the cars are flying through the sky, they will still be making
porridge the same way my grandfather made it.”
Throughout this guide, David’s brief tips and stories on
each recipe are a good reminder to go back to the roots of
what food should be: nourishing, vibrant, whole foods that
combine to create incredibly delicious, plant-based recipes.

“Cooking solves everything. If we learn how to cook, and

teach our kids how to cook, that’s one of the most important
things we can do. There’s so much getting lost in the craft
and knowledge of preparing food, and I hope we are inspir-
ing people to spend time standing in the kitchen, stirring
their porridge, and teaching younger generations to do the
same thing.”

Enjoy these 12 recipes created in David and

Luise’s kitchen. Their stories and tips that come
with each recipe might be your favorite part.
spiced golden
pumpkin
porridge
01 .

Spiced golden
pumpkin porridge

SE RVES 4

We are such a porridge family, and I often make

seasonal variations (to our kids’ frustration). This
stunning golden porridge is flavored with pumpkin,
and it is made by blending raw pumpkin with water,
dates, and warm spices. It’s a real winter treat. Don’t
skimp on the toppings; they are the best bit.

ING RE DIE NTS

1 cup (180g) fresh pumpkin, peeled and diced

4 cups (1L) water
4 dates, pitted
1-inch piece fresh turmeric or 1 tsp ground
½-inch piece fresh ginger or ½ tsp ground
1 tsp ground cinnamon
½ tsp ground cardamom
2 tsp sea salt
2 cups (300g) steel-cut oats
1 cup oat milk

Toppings:
2 pears, thinly sliced
almond butter
cacao nibs
raisins
PRE PAR ATION

01 .

Add pumpkin, water, dates, turmeric, ginger, cinnamon,

cardamom, and salt to a blender. Mix on high speed.

02 .

Pour into a large saucepan and bring to a boil.

03.

Add the oats and oat milk, and turn down the heat to
medium. Let simmer for 15-20 minutes while stirring to
make sure the oats don’t stick to the bottom of the pan.
Add a little more milk if it is starting to feel too thick.

04 .

Taste, and adjust the flavor to your liking.

05 .

Divide the porridge into bowls. Top with thinly sliced

pears (use a mandolin for the thinnest result), almond
butter, cacao nibs, raisins, and foamed oat milk.

Tip: You can also make pumpkin porridge in your juicer.

Juice the pumpkin along with the fresh turmeric and ginger.
You need ½ cup of pumpkin juice to add to the saucepan
along with the rest of the ingredients listed in the recipe.
raspberry-
soaked oats
with coconut & pistachio sprinkle
02 .

Raspberry-soaked oats
with coconut &
pistachio sprinkle

SE RVES 4

For years, we have been making orange oats by

soaking rolled oats in fresh orange juice. It’s a great
time-saver in the morning and feels a bit lighter than
warm porridge.

Recently, we’ve added a fun twist: blending oranges

with raspberries and ginger into a fresh, sweet, and
tangy mix that we fold through the oats and leave in
the fridge overnight.

ING RE DIE NTS

2 cups (200g) raspberries (fresh or frozen)

2 oranges, peeled
1-inch piece ginger
2 cups (200g) rolled oats
2 Tbsp sunflower seeds
1 tsp lemon juice, optional
1 tsp maple syrup, optional

To serve:
yogurt, or coconut yogurt
1 handful pistachios, finely chopped
1 handful unsweetened desiccated coconut, toasted
salt, to taste
PRE PAR ATION

01 .

Add the raspberries to the blender along with

the peeled oranges and ginger (save a handful of
raspberries for serving).

03.

Mix on high speed until smooth and pour into a bowl.

04 .

Combine oats, seeds, lemon juice, and maple syrup

with the raspberry mixture, and let it soak for 1 hour
or overnight.

05 .

Serve the raspberry oats in bowls topped with coconut,

yogurt, pistachio sprinkle, and a handful of raspberries.

Tip: You can also make this recipe in your juicer. Juice fresh
raspberries (or let frozen berries thaw before juicing) along
with the peeled oranges and ginger.
green
smoothie
with passionfruit
03.

Green smoothie
with passionfruit

SE RVES 2

This is our ultimate green breakfast smoothie with a

little tropical twist. It is packed with kale, which makes
it nutrient-dense and gives it a vibrant green color.
Avocado makes it creamy and rich, while the dates
and pineapple provide sweetness. It also has a fresh
zing from lemon juice and ginger.

The passionfruit is a party trick that the kids enjoy–

add the seeds to the bottom of the glass, and watch
them climb up on the sides as you pour the smoothie.

ING RE DIE NTS

2 large kale leaves, stems removed (2 cups/40g)

1 ½ cups (375mL) almond milk
2-3 dates, pitted
1 ½ cups (180g) frozen pineapple
½ avocado
1 large lemon, juiced
1-inch piece ginger
2 passionfruits
PRE PAR ATION

01 .

Add all ingredients, except the passionfruit, to the

blender and mix on high speed until smooth.

02 .

Cut the passionfruit in half, and scoop out the

seeds, dividing them into two large glasses.

03.

Pour the green smoothie over the passionfruit,

and watch the seeds climb up the glasses.
blueberry
cardamom
smoothie
with yogurt & granola
04 .

Blueberry cardamom
smoothie with
yogurt & granola

SE RVES 4

Blueberries and cardamom is the most heavenly

combo! This is an easy blueberry smoothie with frozen
cauliflower to make it a little thicker and creamier.
Add some almond butter for a dose of healthy fat.

The layers of yogurt are not just pretty, but also make
the smoothie more breakfast-friendly, especially when
topped with granola.

ING RE DIE NTS

1 ½ cups (180g) frozen wild blueberries

½ cup (50g) frozen cauliflower
2 cups (250mL) oat milk
4 dates, pitted
1 Tbsp almond butter
1 tsp freshly ground cardamom

To serve:
½ cup yogurt, or coconut yogurt
½ cup granola
1 handful blueberries
PRE PAR ATION

01 .

Add all ingredients to the blender, and mix on high

speed until smooth.

02 .

Taste and adjust the flavor to your preference.

03.

Smudge a few dollops of yogurt against the inside

of small glasses, then fill it up with the smoothie.

04 .

Top with granola and blueberries.

build your own
smoothie bowl
05 .

Build your own

smoothie bowl

SE RVES 3

Our kids have become obsessed with the Nama sorbet

attachment and raid the freezer for ALL the berries. It
came to the point that we had to make it a weekend
treat, so now we use it to make weekend breakfast
smoothie bowls. We usually prepare a topping buffet
and let them pick frozen berries, fruit, and yogurt to
make their own smoothie bowl.

We have listed three easy combos:

ING RE DIE NTS

Pink Strawberry Bowl

1 handful frozen strawberries
1 handful frozen banana, sliced
1 handful frozen yogurt cubes*

Tropic Bowl
1 handful frozen pineapple
1 handful frozen mango
a few fresh mint leaves

Blackberry Bowl
1 handful frozen blackberries
1 handful blueberries
1 frozen banana, sliced
ING RE DIE NTS

Topping suggestions:
nut butter (almond, hazelnut, or peanut)
granola
toasted coconut flakes
fresh passionfruit
berries
goldenberries
hemp seeds

PRE PAR ATION

01 .

To make the smoothie bowls, use the Nama

sorbet attachment.

02 .

Add any frozen fruit or berries and watch your

pure fruit smoothie bowls come to life.

03.

When they are ready, scoop into bowls and add

toppings of your choice.

*Tip: To make frozen yogurt, simply freeze yogurt in ice

cubes. They work great in smoothie bowls!
very
green
juice
06 .

Very green juice

SE RVES 2

Here is a fresh and hydrating juice when you need a

break from all things sweet. However, if you do want
to add a bit of sweetness, consider adding an apple.

ING RE DIE NTS

1 large cucumber
2 celery stalks
1 handful spinach
1 handful kale (or more spinach)
1 lemon, peeled
1 apple, optional

PRE PAR ATION

01 .

Rinse the vegetables.

02 .

Cut the cucumber and celery into 1-inch chunks.

03.

Add to the juicer along with the other ingredients.

04 .

Pour into a glass filled with ice. Enjoy!

matcha chia
pudding
07.

Matcha chia
pudding

SE RVES 4

This is a twist on chia pudding that we make using

homemade matcha cashew milk. We like our chia
pudding layered with coconut yogurt, nut butter, fruit,
and a sprinkle of pistachios. The matcha cashew milk
is also a delicious beverage on its own.

ING RE DIE NTS

½ cup (60g) cashew nuts

2 cups (500mL) water
2-3 tsp maple syrup
1 tsp matcha powder
½ tsp vanilla
pinch sea salt
1 small handful of spinach, optional
3 Tbsp chia seeds

To serve:
Greek yogurt, or coconut yogurt
peanut butter
fruit and berries of choice
pistachios, finely chopped
PRE PAR ATION

01 .

Soak the cashews in water for 30 minutes. Strain.

02 .

Add to the blender along with water, maple syrup,

matcha powder, vanilla, and salt. Blend on high
speed until smooth.

03.

Taste, and adjust the flavor to your liking.

04 .

To make the pudding, pour 1 cup matcha cashew

milk into a jar. Add chia seeds.

05 .

Give the jar a good shake, or stir every minute for

the first 5-6 minutes, then let it sit for 20 minutes.

06 .

Divide the chia pudding into two smaller glasses.

Layer with yogurt or coconut yogurt, nut butter,
and fresh fruit.

07.

Top with pistachios and enjoy!

Tip: When making the matcha cashew milk, you can add
a handful of spinach to the blender to make it a bit more
green and nutrient-dense.
pomegranate,
beet & ginger
shots
08 .

Pomegranate, beet
& ginger shots

MAKES 8 SMALL G L AS SES

Here is a fierce morning drink to start your day off

right. Fresh pomegranate is the perfect match to
earthy beetroot, zingy lemon, and intense ginger.
Make a big batch and store the leftovers in the fridge
for tomorrow.

ING RE DIE NTS

1 medium-sized pomegranate (1 cup seeds)

2 medium beets
1 lemon
1-inch piece ginger

PRE PAR ATION

01 .

Cut the pomegranate in half, and scoop out the seeds.

02 .

Peel the lemon, and peel or scrub the beetroot and

cut into big chunks.

03.

Add to the juicer along with ginger.

04 .

Taste, and adjust the flavor to your liking.

05 .

Pour into shot glasses, adding ice if you like.

green
pancakes
with blueberries
09.

Green pancakes
with blueberries

SE RVES 4

We have been using our blender to make pancake

batters for years. It’s such a quick way to make a
batter, and it also allows us to boost the pancakes
with vegetables. Simply blend spinach, beetroot, or
carrot along with the batter to make it a little more
nutrient-dense.

We sometimes add cottage cheese for some extra

protein, making them more savory than sweet.

ING RE DIE NTS

1 large banana
1 handful spinach
3 eggs
¾ cup (75g) almond flour
¾ cup (115g) rice flour
1/3 cup (80mL) oat milk
1 tsp baking powder
1 tsp sea salt
1 Tbsp cottage cheese, optional
butter or coconut oil, for frying

To serve:
½ cup fresh or frozen blueberries
honey or maple syrup
PRE PAR ATION

01 .

Add all ingredients to the blender, and mix on high

speed until smooth.

02 .

Place a large frying pan on medium to high heat with

a dollop of butter.

03.

When the pan is hot and the butter melted, pour the
batter into 4-inch (10cm) pancakes.

04 .

Fry until small bubbles appear on the surface of each

pancake (about 45 seconds), then flip and fry on the
other side until golden.

05 .

Serve topped with flash-heated blueberries and a

drizzle of honey or maple syrup.
grapefruit
& thyme juice
1 0.

Grapefruit &
thyme juice

SE RVES 2

We always keep pink grapefruit at home during the

winter. It is delicious cut in half and spooned but also
excellent as a morning juice. We balance its tangy,
slightly bitter flavor with sweetness from a carrot and
herbal notes from thyme.

Consider adding a few drops of maple syrup for added

sweetness—our kids love it.

ING RE DIE NTS

2 grapefruits
1 medium carrot
4 sprigs thyme
1-2 tsp maple syrup, optional

PRE PAR ATION

01 .

Peel the grapefruits, scrub and wash the carrot.

02 .

Add to the juicer along with two sprigs of thyme.

03.

Taste the juice, and add a little maple syrup if preferred.

04 .

Pour into two glasses filled with ice and grapefruit

slices. Enjoy!
coffee
& date shake
11 .

Coffee &
date shake

MAKES 1 L ARG E G L AS S OR 2 SMALLE R G L AS SES

Here is a real treat! This coffee shake is inspired by

Vietnamese street coffee, and we make it by combining
a sweet hazelnut and date shake with strong coffee.

ING RE DIE NTS

2-3 dates, pitted

1 cup oat milk
2 Tbsp hazelnut butter
1 pinch salt
1 pinch vanilla
½ cup espresso or strong coffee
ice

PRE PAR ATION

01 .

Add all ingredients except coffee to the blender,

and mix on high speed.

02 .

Add ice to one tall glass or two shorter ones.

03.

Pour the coffee over ice.

04 .

Slowly pour the date shake into the coffee. Enjoy!

sourdough
toast
with creamy bean spread,
cucumbers & avocado
12.

Sourdough toast
with creamy bean spread,
cucumbers & avocado

SE RVES 6

We are still very much an avocado toast family, but I

like to make it even tastier by adding a creamy spread
to the warm toast. For this spread, we blend cream
cheese and white beans with lots of lemon and fresh
herbs, and it is delicious.

Use any fresh herbs you prefer–we like a mix of

parsley, mint, and dill.

ING RE DIE NTS

15 oz (400g) can white beans, drained

8 oz cream cheese, or plant-based cream cheese
1 garlic clove
1 lemon, juiced (zest reserved)
3 Tbsp olive oil
2 tsp salt
freshly ground black pepper
1 large handful mixed fresh herbs

To serve:
6 slices sourdough bread, toasted
cucumber
avocado
PRE PAR ATION

01 .

Add all ingredients except the herbs to the blender

and blend until smooth.

02 .

Chop the herbs finely and stir half through the spread.

03.

Add to a serving bowl and sprinkle the rest of the

herbs on top along with olive oil, lemon zest, and
black pepper.

04 .

Arrange toasted bread slices on a platter with the

spread, sliced cucumber, and avocado.

Tip: You can also make this spread as a dip, paired with
fresh vegetables like sliced carrots, celery, and radishes.
 –

David Frenkiel and Luise Vindahl are the globally

influential faces behind Green Kitchen Stories. For the
past 15 years, they have been helping people around
the world eat more greens through their blog, apps,
cookbooks, and social media.

Luise is a nutritional therapist and newly examined

midwife and David is a chef, photographer, and food
product developer. They live in Stockholm with their
three children. Their latest book is called Quick+Slow.