Candice Kumai’s fave low-sugar breakfast recipes for longevity

This January, as part of Well+Good’s (Re)New Year, famed plant-based and classically trained chef Candice Kumai is providing five weeks of healthy recipes to help not only transform your eating habits, but set you up for year-long success. Week 4 is all about eating in a way that will inspire a long, healthy life.

It’s no secret that one of the major keys to living a long, healthy life—AKA not just enjoying the luxury of getting old, but still able to move your body and be whip smart—is steering clear of anti-inflammatory foods. (Sugar, cough, cough). Your lunch and dinner may be full of veggies and grains, but breakfast can be trickier.

If you think about it, typical go-to American breakfasts aren’t all that different from dessert: Both are often full of carbs and sugar. Fortunately, Candice Kumai is here to help revamp your morning meals—and no, you don’t have to get out of bed extra early.

Because of her Japanese heritage, she naturally gravitates toward longevity-friendly foods like matcha (full of antioxidants), fibrous greens, and sweet potatoes—yep, for breakfast. In fact, the tuber is a staple in Okinawa, Japan, a Blue Zone where people regularly live to be well over 100 with no health probs.

How’s that for inspiring you to try one of her easy recipes?

Scroll down for a whole week of recipes made to inspire longevity.

Monday: Clean green matcha smoothie

Serves 2

Ingredients
1 1/2 cups unsweetened almond or coconut milk2 cups organic baby spinach1  frozen banana2 tsp matcha green tea powder1 cup ice (optional)

1. Add ingredients into a blender and blend until smooth.

Tuesday: Blueberry longevity smoothie

Serves 2

Ingredients

2 cups unsweetened almond milk1 cup baby spinach3  Tbsp almond butter1  cup kale2  cups frozen blueberries2 Tbsp chia seeds

1. Add ingredients into a blender and blend until smooth.

Wednesday: Matcha latte and avocado toast

Serves 2

Ingredients
For the matcha latte
2 tsp high quality matcha2 cups just-under-boiling water1 to 2 Tbsp coconut butter1/4 cup unsweetened almond milk

For the avocado toast
1 slice of your favorite bread or flatbread1/2 avocadoChili flakesExtra virgin olive oilSea saltTabasco or Sriracha sauce (optional)

For the matcha latte
1. Place your matcha powder in a high-powered blender. Add your hot water and coconut butter. Blend on low for a few seconds, then carefully bring to medium-high power. Blend for about 10 to 15 additional seconds.

2. Pour into desired serving cups and pour your fave almond milk into the side of the bowl to top off. 

For the avocado toast
1. Toast up your favorite bread or flatbread.

2. Add a few ripe avocado slices. Mash with a fork, if desired.

3. Sprinkle with chili flakes, extra virgin olive oil, and sea salt.

4. For some extra heat, add Tabasco or Sriracha sauce.

Thursday: Okinawa sweet potato smoothie

Serves 2

Ingredients
2 cups leftover sweet potato mash or roasted sweet potatoes3/4 cup unsweetened almond milk3/4 cup light coconut milkHemp seeds to top (optional)

1. Add all ingredients into a high-powered blender and blend until smooth. Top with hemp seeds and serve immediately.

Friday: Turmeric-cinnamon spiced homemade granola with Greek yogurt

Serves 3

Ingredients
Coconut oil or olive oil cooking spray, for the baking sheet1 cup organic rolled oats1/2 cup whole, raw almonds1/4 cup whole, raw pepitas1 Tbsp whole, raw flaxseeds1 1/2 Tbsp coconut oil1 1/2 Tbsp manuka or raw honey1 Tbsp unsweetened shredded coconut1/2 tsp ground cinnamon1/4 tsp turmeric powder1/2 tsp freshly grated nutmeg1/2 tsp ginger powder1/4 tsp sea salt1/4 cup dried cranberries1/2 tsp spirulina powder (optional)

1. Preheat the oven to 325 F. Line a baking sheet with aluminum foil and coat it with coconut oil or olive oil cooking spray., Spread out the oats, almonds, pepitas, and flaxseeds on the prepared baking sheet, place on the middle rack, and toast for ten minutes.

2. Meanwhile, in a large bowl, whisk together the coconut oil, honey, unsweetened coconut, cinnamon, turmeric, nutmeg, ginger, and salt until combined.

3. When the oat mixture is toasted, remove it from the oven and let cool slightly. Combine the oat mixture with the liquid mixture in the bowl, and toss to coat. Reserve the baking sheet. Spread the oat mixture evenly over the baking sheet. Bake for about 15 minutes on the middle rack, or until golden brown and crisp, keep an eye on the granola, as all ovens vary in temperatures. Set aside.

4. Once the granola has cooled slightly, stir in the cranberries and spirulina powder, if using. Let the granola cool completely for at least 1 hour to fully crisp! Store in an airtight container for up to two weeks. Perfect for a delicious snack to-go!

Here’s how to transform your year in more ways, including setting goals that set you up for success longterm.