Veganism is a social movement that is rapidly gaining pace all across the world. However, it is not just a social movement but has a sound scientific basis. Being vegan means refraining from consuming any kind of animal product. If you are a vegan or are thinking of going vegan, then you should definitely consider some of these nutritious vegan breakfast recipes.
Benefits of a Vegan Diet
The fact that a vegan diet is far healthier for the body is not just hearsay but is based on scientific research. A vegan diet has been proven to be rich in antioxidants and fibre. Moreover, a plant-based diet (AKA vegan diet) is also full of micronutrients like potassium; magnesium; folate; and vitamins A, C, and E.
A vegan diet can also help you in effective weight management since most plant-based foods are low in calories as well as unwanted fats. Vegan food can also help you reduce your blood sugar levels and can be beneficial for improved kidney functioning as well. Interestingly, there has been some controversy as well as proven research about the capacity of a healthy vegan breakfast in preventing certain types of cancers.
However, despite consuming a hearty vegan breakfast in the morning, some people may not experience the desired health benefits. This is because a haphazard and unplanned plant-based meal can lead to nutritional deficiencies. So, you will need well-crafted recipes that can provide you with your entire daily nutritional requirement.
Vegan Breakfast Recipes
- Peanut Butter Banana Granola
Peanut butter banana granola is one of the more extravagant vegan meals that you can eat for breakfast. It is rich in dietary fibre and energy to get you through the day. Peanut butter is an extremely nutritious ingredient that can be added to almost any vegan meal because it is rich in protein as well as abundant in vitamin E, niacin (vitamin B3), manganese, vitamin B6, zinc, phosphorus, and magnesium. Moreover, granola helps in weight loss and helps regulate blood pressure as well as cholesterol levels.
To make this delectable yet highly nutritious plant based breakfast, you need to first mix oats, banana chips, peanuts, quinoa, sugar, cinnamon, and salt in a bowl. Next, you need to heat peanut butter for about 4 minutes and stir some banana and vanilla into it. Pour this into the oat blend and let it rest. Then, you need to bake some granola until it is golden brown. Crush the baked granola over the oat mixture and consume fresh with some blueberries.
- Cornmeal Porridge
A classic yet easy vegan breakfast from Jamaica, the cornmeal porridge is packed with nutrients and is palatable for little children. It is not just vegan but also gluten-free and can be customised based on your individual taste. Corn is also rich in carbohydrates, phosphorus, antioxidants and iron, making it a feasible alternative to fish and meat.
To make this delicious breakfast, start by adding some cornmeal into almond milk and water and ensure there are no lumps in the solution. Keep whisking it for some time and then allow the cornmeal mixture to cook. To this, you can add any kind of spices you like – cardamom, coriander, cinnamon, etc. Once done, you can garnish it with fresh-cut fruits and nuts for added texture and crunchiness.
- Vegan Breakfast Bowl
However, if you are looking to experiment with your healthy vegan breakfast by going off the beaten track, then you can try this assorted bowl. It contains a healthy mixture of kale, mushrooms, onions, tofu scramble, avocado, brown rice, and salsa – a complete balanced diet.
Simply cook brown rice and add freshly cut avocados to it. Then, for a vegan protein source, stir in some scrambled tofu as well. You could even saute some button mushrooms with kale in olive oil and add it to this mixture. Finally, season it with some mildly spicy salsa and you are ready with a delicious breakfast that is entirely plant-based.
- Vegan French Toast
French toast without eggs may seem blasphemous to some but it is very much possible and equally delectable. It is one of the many vegan breakfast ideas that are rich in proteins, carbohydrates, and above all, has good amounts of sodium, potassium, calcium, and iron.
You can begin making this by whisking some almond milk with vanilla, cinnamon, and salt in a bowl. Then, add some coconut or sunflower oil into a pan and heat it. Generously coat each slice of bread in the mixture created earlier and shallow fry it. Ensure to turn each slice to fry it evenly. You need to keep cooking the slices of bread until they are crispy and golden brown in colour. Once done, they’re now ready to be served hot.
- Tofu Scramble with Mushroom and Bell Peppers
This high protein vegan breakfast is one of the best alternatives to scrambled eggs that we have come to love so much. Moreover, the mushrooms add an irresistible umami flavour to the entire dish. You could also choose to add other green vegetables to this mix like broccoli, zucchini, celery, or spinach.
To make this flavoursome vegan meal, begin by heating some button mushrooms and bell peppers in a pan. Put in a pinch of salt and cook it till the excess water has evaporated. In the same pan, add some canola or sunflower oil and scramble in some tofu. Now, you need to add some turmeric powder, ground pepper, and black salt to this for extra flavour. Keep stirring this on medium heat for about 5 minutes and your vegan healthy breakfast is now ready to be served.
The Bottom Line
With all of these vegan breakfast recipes, you will never run out of options whenever looking for a healthy and delicious plant-based diet. These breakfast ideas are easy to whip up. Since it is always healthy to shift to a vegan diet, you can begin your journey with the help of some of these appetizing recipes.