Sausage, ham or even fat rolls? What for many means a healthy breakfast every morning and belongs on the table, is for vegetarians a real horror. That the complete renunciation of meat has only positive effects on our organism, cannot be confirmed scientifically so far, is certain however: Who argues consciously with its nutrition and prepares its meals fresh, runs less danger of becoming ill at prosperity illnesses such as diabetes, high blood pressure or Adipositas. In addition, a vegetarian or vegan diet is more sustainable: you can do something good for yourself and the environment at the same time. The important thing is that the basis of a healthy diet should always consist of plant-based foods such as potatoes, rice, fruit or vegetables. The best prerequisites for preparing a nutritious, delicious and, above all, healthy breakfast - without sausage, ham and the like. Five top breakfast recipes for vegetarians and everyone for whom a healthy diet is important.
- Cottage cheese roll
- Scrambled eggs with feta cheese and dried tomatoes
- Oat pancakes with wild berries
- Vegetable spread - avocado dip
- Strawberries in chocolate coating
For those for whom the morning roll is sacred and who pay attention to a healthy diet, the curd cheese spread is an excellent alternative to liver sausage or ground pork. First, peel and finely chop two spring onions. Mash about 50 grams of brie or another soft cheese in a bowl until you get a creamy mixture. Now add the chopped spring onions and about 50 grams of low-fat quark and mix. If the spread is too dry, add a dash of water. Then season with paprika powder, salt and pepper. Now cut two whole-grain rolls in half and spread with the quark-cheese spread. Top with the tomato slices and some chives - done.
If you do a lot of sports and want to adapt your healthy diet to your daily fitness workout, you should first and foremost eat enough protein. A top breakfast option that not only provides a good portion of protein but is also low in carbohydrates is the feta cheese and tomato scramble. Cut half a red onion into small cubes and sauté in a little butter until translucent. Meanwhile, chop about 30 grams of dried tomatoes and 50 grams of feta cheese and mix them with three eggs in a bowl to form a mixture. Add to the onions in the pan and let them brown slightly - stirring every now and then. Now, halve a handful of black olives and chop a small bunch of chives and sprinkle over the scrambled eggs. Add salt and pepper to taste. And serve hot.
It's that time again: a particularly busy day is just around the corner and you don't know if there will be enough time for lunch. The solution: a particularly nutritious and healthy breakfast like the oat pancakes. It's a great way to fuel up on energy for the whole day.
For the pancakes, first put three eggs in a bowl and mash them with about 50 grams of rolled oats and a banana. Now heat some butter in a frying pan, add the pancake batter and fry until one side is golden brown. Meanwhile, heat about 200 grams of frozen wild berries in a pot and cut an apple into fine strips. Turn the pancakes over, leave them in the pan on low heat for a few more minutes and top with wild berries and apple slices. Pour a little maple syrup on top - done.
Anyone who wants to try a purely vegetable spread should give avocado dip a chance. The many unsaturated fatty acids of the avocado are ideally suited for a healthy breakfast - in combination with whole grain bread and some vegetables, the perfect start to the day.
Simply peel and pit a ripe avocado and mash it with a fork. Now dice a tomato as finely as possible and remove the flesh. Peel a clove of garlic, press it through a garlic press and add it to the avocado. Now wash a lime and grate about two teaspoons of peel, then squeeze the juice and mix both with avocado, tomato and garlic. Now stir in 150 grams of low-fat yogurt, season with salt and cayenne pepper. Spread on two slices of wholemeal bread, top with tomato cubes and enjoy.
For those with a sweet tooth who want a healthy breakfast but can't resist snacking, chocolate-covered strawberries are the perfect way to start the day. First, wash about 400 grams of strawberries thoroughly and then dry them. Then remove the seeds from two cardamom pods and grind them finely with a mortar. Now heat about 100 grams of dark chocolate coating in a saucepan and add the ground cardamom seeds. Stirring constantly, wait until the chocolate coating has completely melted and then dip half of the strawberries into the chocolate mixture. Then chill in the refrigerator for half an hour, ready is the perfect sweet for a healthy breakfast.