ARO-HA 5 to Thrive Breakfast Challenge Instructions

ARO-HA 5 to Thrive Breakfast Challenge

Welcome

This is your “5 to Thrive” Breakfast Challenge, where over the next five days, we’ll explore how simple, nutritious ingredients can transform your mornings and set a positive tone for your day. Each recipe, crafted with care by our plant-based chef’s, are created to keep you energised and thriving, making every morning one to look forward to. We invite you to try these recipes over five days, and notice the shift in your wellbeing. You might sleep better, have more energy, or even notice an improvement in your digestion. Recent research has shown that significant changes in our gut microbiota can occur within just three to four days of altering our diet. Let’s embrace this opportunity to transform our mornings. Let’s get started with the 5 to Thrive Challenge!

Shopping List

This shopping list is all the ingredients for your breakfast challenge. Shop local, fresh, organic, and non-plastic wrapped where possible.

Ingredients

FRESH

• Green onion ………………………………………………………………. 2-3
• Avocado……………………………………………………………………….. 1
• Tomato……………………………………………………………..1-2 small
• Gluten-free or seeded bread…………………………………. 4 slices
• Seasonal fruit ……………………………………………………… 1 piece
• Medjool dates, pitted……………………………………………………. 2
• Banana, ripe…………………………………………………………………. 1
• Tofu, firm…………………………………………………………….. 1 block
• Spinach………………………………………………………………… 2 cups

OTHER

• Coconut milk………………………………………………………….. 1 cup
• Vanilla extract……………………………………………………….. 1/2 tsp
• Maple syrup………………………………………………………….. 1 Tbsp
• Olive oil………………………………………………………………… 4 Tbsp
• Plant-based milk (coconut/soy/almond)……………………. 1 cup
• Balsamic vinegar…………………………………………………… 2 Tbsp

DRY

• Chia seeds………………………………………………………….. 1/4 cup
• Chickpea flour ……………………………………………………….. 1 cup
• Maca powder…………………………………………………………… 1 tsp
• Turmeric powder…………………………………………………….. 1 tsp
• Nutritional yeast…………………………………………………… 2 Tbsp Salt and pepper

ELEVATE
(optional extras to take your breakfast up a notch)

• Granola………………………………………………………………… 1/2 cup
• Plant-based protein powder………………………………… 1 scoop
• Cacao nibs………………………………………………………………. 1 tsp
• Flaxseeds………………………………………………………………… 1 tsp
• Dairy-free yoghurt…………………………………………………. 1 Tbsp
• Nut butter…………………………………………………………….. 1 Tbsp

Chia Pudding

We kickstart the challenge with our first recipe: a layered chia pudding. This recipe is incredibly easy to make with minimal dishes. We suggest making it the night before or a few hours prior to allow it to set. Join Marika for a quick tutorial on how to prepare here, or follow the steps below:

In a mixing bowl, combine the chia seeds, coconut milk, vanilla extract, and maple syrup. Stir well to ensure the chia seeds are evenly distributed. Allow the mixture to sit for about 10 minutes, stirring occasionally. This will prevent clumping as the chia seeds absorb the liquid. After 10 minutes, give the mixture a final good stir and then cover. Refrigerate for at least 3-4 hours or overnight for the best results. The chia seeds will absorb the liquid and thicken the pudding. Before serving, give the pudding another gentle stir to make sure it’s well mixed. When ready to serve, divide the chia seed pudding into 2 individual serving glasses or bowls. Top each serving with a generous portion of fruit. Optionally, drizzle a little extra maple syrup on top for added sweetness if desired. Enjoy!

SERVES 2

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1/2 tsp vanilla extract
• 1 Tbsp maple syrup
• 1/2 cup stewed seasonal fruit

ELEVATE

• Extra nutrients:
• Add quinoa flakes or oats
• Add dairy-free yoghurt
• Add a spoonful of nut/seed butter of choice
• Seasonal fruit combo:
• Apricot & thyme
• Cherry & rosemary
• Berries & cinnamon
• Apples & ginger

Substitute coconut milk for other plant-based milk

Tofu Scramble

On day 2 of the “5 to Thrive” Breakfast Challenge, we bring you a dish that’s as nourishing as it is flavourful: tofu scramble. If you’re not a fan of tofu, you will be after you try this breakfast. Join Thom for a quick tutorial on how to prepare here, or follow the steps below:

• Start by draining the tofu and gently pressing it to remove excess water. Crumble the tofu into bite-sized pieces with your hands or a fork.
• Heat a skillet or frying pan over medium-high heat and add 2-3 tablespoons of cooking oil.
• Add the crumbled tofu to the hot skillet. Sprinkle the turmeric powder evenly over the tofu to give it a vibrant yellow colour. Stir the tofu to evenly distribute the turmeric. Cook for about 5-7 minutes, stirring occasionally until the tofu starts to become slightly golden.
• Sprinkle the nutritional yeast over the tofu and stir well. This will give
• the scramble a cheesy flavour. Continue to cook for another 2-3 minutes, allowing the nutritional yeast to blend in.
• Toss in the chopped spinach and continue cooking for an additional 2-3 minutes or until the spinach wilts and combines with the tofu.
• Add 1/4 teaspoon of volcanic salt or regular salt to taste. Remember that nutritional yeast can also add some saltiness, so adjust accordingly.
• Once everything is heated through and well combined, remove the tofu scramble from the heat.
• Serve your tofu scramble hot. You can enjoy it as is, or you can use it as a filling for breakfast burritos, wraps, or sandwiches. It’s also great on its own with a side of toast or roasted vegetables.

SERVES 2

• 1 block firm tofu, drained and crumbled
• 1 tsp turmeric powder
• 2 Tbsp nutritional yeast
• 2 cups fresh spinach, freshly chopped
• 1/4 tsp volcanic salt (or regular salt, to taste)
• 2-3 Tbsp cooking oil (e.g., olive oil or coconut oil)

ELEVATE
Feel free to customise your tofu scramble with additional ingredients like diced tomatoes, bell peppers, onions, or spices such as black pepper, paprika, or garlic powder to suit your taste preferences.

Avocado Toast

Day 3 of the “5 to Thrive” Breakfast Challenge features Aro Ha’s twist on the classic avocado toast. With just five ingredients, this avocado toast provides a satisfying and nutritious breakfast option, energising you for the day ahead. Join Marika for a quick tutorial on how to prepare here, or follow the steps below:

• Choose your preferred bread and toast to your desired level of crispiness. We suggest our Seeded Bread (click here) or a wholesome bread that’s not made with refined flours or sugars.
• While the bread is toasting, cut the ripe avocado in half and remove the pit. Scoop out the flesh into a small bowl.
• Using a fork, mash the avocado until it reaches your desired level of creaminess. You can leave it slightly chunky or make it completely smooth.
• Add a pinch of salt and a dash of freshly ground black pepper to the mashed avocado. Mix well to incorporate the seasonings.
• Once the toast is done, spread the seasoned mashed avocado evenly on top of each slice.
• Place the thinly sliced fresh tomato on top of the avocado on each slice.
• Drizzle 1 teaspoon of balsamic reduction over the tomato slices on each slice of toast. This will add a sweet and tangy flavor to the toast. Optionally, add a bit more salt and pepper on top for additional seasoning.
• Top with hemp seeds to your liking. Enjoy!

SERVES 2

• 4 slices of your preferred bread – link here for our Seeded Bread
• 1 ripe avocado
• 2 tsp balsamic reduction
• 1 Tbsp hemp seeds
• 1 small fresh tomato, thinly sliced Salt and pepper to taste

ELEVATE

• Nutritional yeast
• Microgreens

Socca Pancake

Day 4 of the challenge introduces a wholesome socca pancake, a savoury breakfast using chickpea flour. Taking just 10 minutes, it’s a quick way to enjoy a nutritious breakfast without sacrificing taste or health benefits. Join Thom for a quick tutorial on how to prepare here, or follow the steps below:

• In a mixing bowl, combine the chickpea flour, water, and salt. Whisk the mixture together until it’s smooth and there are no lumps. Allow the batter to rest for about 30 minutes. This resting period helps the batter hydrate and develop a better texture.
• Stir in the finely chopped green onions into the batter.
• Heat a non-stick skillet or frying pan over medium-high heat.
• Add 1 tablespoon of olive oil and let it heat up.
• Once the oil is hot, pour half of the batter into the pan, spreading it out evenly to form a pancake-like shape. You can make the pancake as thick or thin as you prefer.
• Cook the pancake for about 3-4 minutes on one side, or until it’s set, has crispy edges, and is lightly browned underneath.
• Carefully flip the pancake to the other side using a spatula and cook for an additional 3-4 minutes until it’s cooked through and crispy on both sides.
• Remove the cooked socca pancake from the skillet and place it on a plate
• Repeat the process with the remaining batter, adding another tablespoon of olive oil to the skillet and cooking the second socca pancake.
• Serve the Socca Pancakes hot and garnished.

SERVES 2

• 1 cup chickpea flour
• 1/2 cup water
• 2 Tbsp olive oil
• 2-3 green onions, finely chopped 1/2 tsp salt, or to taste

ELEVATE

• Sauteed kale & mushrooms and hummus
• Avocado, sauteed courgette and micro-greens
• Fresh tomatoes & olives, parsley and mint

Smoothie Bowl

Celebrate Day 5 with a Salted Caramel Smoothie Bowl. This sweet yet salty treat will keep you coming back for more. A smoothie bowl shows how a few simple ingredients can transform into a breakfast that energises, satisfies, and supports wellbeing. Join Marika and Thom for a quick tutorial on how to prepare here, or follow the steps below:

• Start by soaking the pitted dates in hot water for about 5-10 minutes to soften them.
• In a blender, add the Maca powder, soaked dates, salt, ripe banana, 1 cup of milk, and 1/2 teaspoon of vanilla extract.
• Blend all the ingredients until you achieve a smooth and creamy consistency.
• Taste the smoothie mixture and adjust the sweetness or thickness by adding more dates or milk as needed.
• Now, it’s time to get creative with toppings. Some suggestions; sliced bananas, chopped nuts, cacao nibs, or we love granola for extra crunch. Finish with a pinch of sea salt for that perfect salted caramel touch.
• Serve immediately and enjoy.

SERVES 2

• 1 tsp Maca powder
• 2 Medjool dates, pitted
• 1 ripe banana
• 1 cup plant-based milk (almond, coconut, soy)
• Pinch of salt

ELEVATE

• Plant-based protein powder Hemp seeds
• Granola
• Cacao nibs
• Chia seeds

That’s a wrap

We hope you feel lighter, brighter, and more energized after those 5 days of nourishing breakfasts. Often in wellness, it may seem necessary to overcomplicate things. However, simply pairing a few whole foods from nature that balance proteins, fats, and carbohydrates can set us up for a great day. If you’re keen to dive deeper into more recipes, our cookbook, “Plant to Plate,” is a fantastic next step. This is more than just a cookbook; it’s a plant-based cooking essential for your kitchen, featuring over 90 recipes ranging from breakfasts to salads, sauces to sweets. Plus, you’ll find advice from our team on sustainability and gardening. For more details here, or at shop.aro-ha.com If you’re ready to fully embrace the world of plant-based goodness and immerse yourself in the complete wellness experience, consider joining us on a retreat at Aro Ha. You can find more information here, or at aro-ha.com.

• Email: adventure@aro-ha.com | Office: +64 3 442 7011 | www.aro-ha.com

References

• Heritage Auctions | World's Largest Collectibles Auctioneer
• Aro Ha | Courses and Products In Wellbeing – Aro Ha Wellness Retreat
• Aro Ha Wellness Retreat | Adventures in Wellbeing

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