A healthy diet is not only the order of the day for fitness athletes. More and more people are paying close attention to what finds its way into the kitchen at home and what they prefer to leave on the supermarket shelf. For some years particularly in the trend: The vegan nutrition. Meat, fish, eggs, dairy products and even honey - vegans do without all of this and eat exclusively plant-based food.
Even if the science does not prove the advantages of a vegan nutrition for our health yet clearly: Supporters of the meatless diet swear by the benefits of rice, lentils, beans and Co. and report time and again of a real energy boost that comes with doing without animal products. In cooperation with zeropercent.de we show you here five recipes for a vegan breakfast. So you start the day ideally and full of energy!
Sustainability and environmental protection are two important topics that are also becoming increasingly important in the fitness industry. As a society, we all have a responsibility to meet these challenges - which also means that every step is important and even small advances have great significance. If you eat consciously and pay attention to where your food comes from when you shop, you're not only doing something good for yourself, but also for the planet.
For foodies who care about a healthy diet, baked apple pancakes are just the thing for a vegan breakfast. Simply mix 250 grams of whole grain rice flour, 250 grams of oat flour, 2 teaspoons of baking powder and two tablespoons of coconut blossom sugar in a bowl. Then add one cup of soy milk and one cup of applesauce and mix until you get a creamy pancake batter - stir in some more soy milk if needed. Season with a little cinnamon and vanilla powder and place in a hot pan with coconut oil. Slice two apples into thin slices and place on top of the pancake. Fry until crispy brown on both sides and finally pour some agave syrup over it - done.
If you do a lot of sports, you need a good portion of protein. Chia seeds are a top protein supplier - they contain about twice as much protein as cereals. In combination with fresh fruit, they form the ideal basis of a healthy diet for fitness enthusiasts and other athletes. Simply mix a quarter cup of chia seeds with a cup of almond milk and let it sit for about ten minutes - stirring occasionally to prevent the mixture from clumping. Meanwhile, chop an apple, a banana, a mango and about 200 grams of strawberries. Now stir some vanilla powder and a level teaspoon of cocoa into the pudding mixture and pour everything into small bowls. Add the chopped fruits and serve garnished with some macadamia nuts and some cocoa powder.
A busy day ahead and you want to start the morning well satiated? With soaked fresh oat grains you are guaranteed to stay full for a long time and get all the important nutrients that are important for a healthy diet. Soak half a cup of fresh oat grains in two cups of water and leave overnight. In the morning, drain the water and mix the grain porridge with one and a half cups of almond milk. Now add two cups of frozen wild berries and a handful of dates and grind the mixture with a blender or blender. Season the whole thing with a little vanilla powder and, if necessary, with a little sweetener, and you have a healthy, vegan breakfast.
First, soak a cup of cashews in water for about four to five hours. Drain the water and mix the nuts with half a cup of Rejuvelac - add a little water if needed and blend until a creamy mixture is formed. (Rejuvelac is a drink made from fermented grains such as rice, quinoa or cereals. Due to its probiotic effect, it is excellent to prepare vegetable cheese or yogurt). Now put the mixture in a bowl, cover and let it stand for about seven hours. Then skim off the settled yogurt portion and refine as desired with cocoa, vanilla powder or fruit and enjoy.
For the vanilla rice pudding with blueberries, simply bring 150 grams of rice pudding to the boil with half a liter of soy milk. Caution: Stir more often, because the whole thing burns quickly. After a short boil, simmer until the rice pudding is nice and soft. If necessary, add more soy milk. Meanwhile, add 300 grams of frozen blueberries to another saucepan and heat slowly over low heat. Put the finished rice pudding in a bowl and sprinkle with vanilla powder. Now pour the warm blueberries over it, round it off with some agave syrup and enjoy - a healthy, vegan breakfast with style.
Those who think of vegan nutrition in terms of eternally long preparation time and expensive food, now know at the latest that this is not the case. Even for the small purse there are healthy alternatives and with our recipes for a vegan breakfast proper energy is also provided for the day.
Below we answer frequently asked questions on the subject.
There are no limits to your creations, as long as you follow the most important rule: No animal products. The recipe variety ranges from porridge to pudding and yogurt to pancakes.
Soaked oatmeal allows better absorption of nutrients, because the phytic acid content is reduced. It also increases digestibility, which means fewer digestive problems.