Why is Vegan Breakfast the Most Important Meal of the Day
Why is Vegan Breakfast the Most Important Meal of the Day?
Nazima Qureshi, Dietitian Nutritionist Noted that The meaning of “breakfast” is literally breaking the fast since you would have last eaten dinner the night before and would not have eaten for 6-9 hours. Vegan breakfast has so many benefits, which is why we always hear that breakfast is the most important meal of the day. A healthy vegan breakfast should provide you with 20-25% of your total daily nutrient requirements. It is important to have a variety of foods in your daily diets, especially at breakfast, and it is important to check the labels as some vegan breakfast vegan products may have added sugar or salt in them.
Importance of Breakfast
1. It helps restore the energy that you have lost while you were asleep
2. It helps give you energy for your morning activities
3. It helps you consume fiber vitamins and even some minerals
4. It is important to set a regular time to eat breakfast (and all your other meals as well) as it has shown to:
• Improve glycemic control
• Reduce weight gain
• Curb hunger pangs
Did you know research shows that eating breakfast:
Helps to improve concentration, mood, and performance
People who do not skip breakfast are less likely to be overweight
Helps with weight control
Helps you have a reduced risk of certain diseases such as cardiovascular disease and diabetes
According to WebMed, many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps to replenish it.
3 Vegan Breakfast recipes
FLUFFY VEGAN PANCAKES (NO BANANA!)
Fluffy vegan pancakes without a single banana! And without any gluten or oil either. Whip up this easy blender recipe for a delicious healthy breakfast!
• 1/2 cup unsweetened applesauce
• 1 1/4 cup oat flour (rolled oats ground in a blender)
• 1/2 cup non-dairy milk
• 2 tsp lemon juice
• 2 tbsps maple syrup
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 tsp vanilla extract
1. Combine all ingredients in a blender.
2. Blend till combined. Don’t over blend.
3. Heat a non-stick skillet over medium-high heat.
4. Pour about 1/3 cup of batter into the pan. Since it is quite thick, spread/smooth into a circle.
5. Cook for 2-3 minutes on the first side. When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan.
6. Repeat until all the batter is gone.
7. Top with fruit, hemp seeds, and maple syrup. Enjoy!
The Vegan Breakfast Burrito (30 minutes or less)
Burritos are life. I mean, is there anything you CAN’T wrap in a tortilla? I think not. Just look at my Pizza Burritos as proof, those things are insanely good and have quickly become one of my most popular recipes!
Author: Sophia DeSantis
• 3/4 cup white rice, rinsed and drained
• 1 1/2 cups water
• 1/4 tsp sea salt
• 1/2 lime juiced (1 Tbsp or 15ml)
• 1/4 cup fresh cilantro, chopped
HASH BROWNS + ONIONS
• 4 small red potatoes*
• 1/2 red onion 55g
• 1 – 2 tbsp vegan butter (or 15-30ml olive oil)
• 1/4 tsp each sea salt and black pepper
• 1 cup cooked black beans (if unsalted, add 1/4 tsp salt)
• 1/4 tsp each ground cumin garlic powder, and chili powder
QUICK AVOCADO SLAW
• 1/4 ripe avocado
• 1 lime juiced (2 Tbsp or 30ml)
• 1 cup purple cabbage, green cabbage, or radish, thinly sliced
• 1 jalapeno, seeds removed, thinly sliced
• Pinch each of sea salt and black pepper
• 2 large vegan flour tortillas white or wheat, to your preference (I used gluten-free)
• 1/2 ripe avocado sliced
• 1/4 cup salsa
• Hot sauce optional
US Customary – Metric
1. Start by adding the rice, water, and salt to a saucepan and bringing it to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes or until all of the water is absorbed and the rice is fluffy. Remove from the heat and set aside.
2. As the rice is cooking, heat a large metal or cast-iron skillet over medium heat. Wash and chop potatoes into bite-size pieces.* Slice the onion into 1/4-inch rings.
3. Once the skillet is hot, add the vegan butter. Swirl to coat. Add the potatoes to one half of the pan and the onions to the remaining half. Season with the salt and pepper, cover, and let cook for 4-5 minutes on one side. Then flip/toss to brown on the other side for 4-5 minutes, or until golden brown. Remove from the heat and set aside.
4. Add the beans to a small saucepan over medium heat and season with the cumin, garlic powder, and chili powder. When bubbly, reduce the heat to low to keep warm.
5. To make the slaw, mash together the avocado and lime juice, then add the cabbage and jalapeno and toss to combine. Season with a pinch of salt and set aside.
6. To the cooked rice, add the lime juice and cilantro. Toss with a fork to combine.
7. To soften the tortillas, wrap in a damp towel and warm in the microwave for 30 seconds, (or in a 350 degree F oven (176 degrees C) for 1-2 minutes.
8. Add the fillings in any order, followed by sliced avocado and salsa (or hot sauce, if desired). Roll up, slice in half, and enjoy. Serve any extra potatoes, black beans, or rice on the side.
Vegan Blueberry Muffins
These blueberry muffins may not have eggs or milk, but they are light, fluffy and loaded with sweet fruity flavor. Flaxseed acts as an egg replacement in these vegan muffins that are perfect for a quick breakfast, Sunday brunch or late-night snack. Be sure to add the blueberries in with the dry ingredients, or they’ll turn the batter purple.
By: Carolyn CasnerEatingWell Recipe Developer & Tester
• 5 tablespoons water
• 2 tablespoons flaxseed meal
• ¾ cup unsweetened plain almond milk
• ¾ cup sugar
• ⅓ cup canola oil
• 1 teaspoon vanilla extract
• 2 cups white whole-wheat flour
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon salt
• 2 cups fresh or frozen unsweetened blueberries
1. Preheat oven to 350°F. Coat a muffin tin with cooking spray.
2. Stir water and flaxseed meal together in a small bowl. Let stand for a few minutes.
3. Whisk almond milk, sugar, oil, vanilla and the flaxseed mixture together in a medium bowl. Combine flour, baking powder, cinnamon and salt in a large bowl. Add blueberries and toss to coat. Add the wet ingredients and stir until just combined. Divide the batter among the muffin cups.
4. Bake until a toothpick inserted in the center comes out clean, 25 to 30 minutes. Cool in the pan for 10 minutes, then transfer to a wire rack. Serve warm or at room temperature.