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5 ideas for a morning feast bursting with vegan flavors
Table of Contents
1. Are there any items that should not be included in a vegan diet?
Vegans exclude both meat and all animal-derived products from their diet. This group includes eggs, milk and dairy products, cheese, honey, and foods containing gelatin. On the other hand, consumption of legume seeds, cereal products, fruits, vegetables, nuts, seeds, tofu, and plant-based drinks is allowed. Such dietary decisions may be based on religious, health, or ecological aspects. It is worth noting that a vegan diet can reduce the risk of many diseases, particularly those related to the cardiovascular system (Parol & Mamcarz, 2015). Vegans often strive to avoid animal products not only in their diet but also in other aspects of life, for example, by choosing vegan cosmetics or clothing made from non-animal materials.2. How to balance vegan meals?
In order to prevent this, it is important to use substitute products and choose fortified foods. Plant-based drinks are often fortified, e.g. with calcium. In addition, it is advisable to supplement vitamin B12 to avoid deficiency. For vegans, legumes should be the main source of protein, such as chickpeas, peas, lentils, or beans. However, it is important to consume them in moderation to avoid digestive problems. Soy products such as tofu or tempeh are also good sources of plant-based protein. In recent times, their availability in stores has increased, indicating a greater interest from consumers. Other sources of protein are nuts, seeds, and grains. Vegans prefer plant-based fats, which are considered the healthiest. Their diet is rich in oils such as olive oil, rapeseed oil, or flaxseed oil. These are good sources of mono and polyunsaturated fatty acids. The renunciation of animal fats such as lard, tallow, or bacon leads to a lower intake of saturated fatty acids, which in turn reduces the risk of cardiovascular diseases. Other products that provide lipids in the plant-based diet are avocados, nuts, and seeds. The main source of energy in the vegan diet is carbohydrates, which should be combined with whole grains, vegetables, and fruits. Vegans can include these foods in their diet as they are not of animal origin.3. Five innovative vegan breakfast concepts
Preparation time: 15 minutes Ingredients (per serving): rye bread - 2 slices, white beans from cans - 1 cup, olive oil - 1 tablespoon, onion - 1 slice, garlic - 1/2 clove, parsley - 2 teaspoons, pickled cucumber - 1 piece, salt - 1 pinch, pepper - 1 pinch, sweet paprika - 1 pinch, hot paprika - 1 pinch. Preparation: Prepare the beans by draining the liquid. Prepare the other ingredients by cutting and chopping, then add them to the beans. Add the oil to a bowl and season everything. Blend into a smooth paste. Prepare the bread by spreading the prepared paste and serving with the pickled cucumber. Nutritional value (1 serving): energy: 461 kcal, protein: 19.9 g, fat: 8.3 g, carbohydrates: 76.7 g, dietary fiber: 13.3 g.4. An almond lamb dish with a sautéed apple
Preparation time: 25 minutes Ingredients (per serving): Buckwheat groats - 5 tablespoons, calcium-fortified almond drink - 1 cup, Erythritol - 2 teaspoons, Apple - 1 piece, Almonds - 2 tablespoons, Cinnamon - 1 pinch. Preparation: 1. Rinse the buckwheat groats several times with cold water, then place them in a pot. 2. Add the almond drink to the buckwheat, add 1 teaspoon of erythritol and bring to a boil. Cook for about 15 minutes. 3. Wash the apple, peel it, and cut it into cubes. Place it in a pot, add a small amount of water (20 ml), add 1 teaspoon of erythritol and cinnamon. Cook for about 5 minutes. 4. Place the finished buckwheat mixture in a bowl, add the sautéed apple piece and the chopped almonds.5. Sandwich with avocado spread and dried tomatoes
Preparation Time: 15 minutes Ingredients (per 1 serving): – Graham sandwich – piece, – avocado – 1/2 pieces, – dried tomatoes – 2 pieces, – olive oil – teaspoon, – chopped parsley – 2 teaspoons, – tomato – piece, – cucumber – 1/4 piece, – salt – pinch, – pepper – pinch. Preparation: 1. Wash avocado, halve, remove the pit, and transfer to a bowl. Mash thoroughly with a fork, add chopped dried tomatoes, and mix. 2. Add chopped parsley, spices, and oil, and mix again. 3. Spread the mixture on the sandwich and top with sliced vegetables. Nutritional value (per serving): – energy: 551 kcal, – protein: 12.6 g, – fat: 22.8 g, – carbohydrates: 73.9 g, – dietary fiber: 14.2 g.6. Vegan Banana Plates with Peanut Butter and Kiwi
Preparation time is 25 minutes. Ingredients (per serving): 1 banana, 5 teaspoons of fortified almond drink, 2 tablespoons of oats, 2 tablespoons of spelt flour, 1/2 teaspoon of baking powder, 1 tablespoon of olive oil, 1 tablespoon of peanut butter, 1 kiwi. Preparation: 1. Mash the banana with a fork, add almond drink, oats, spelt flour, and baking powder and mix well. 2. Heat the olive oil in a pan. 3. Spoon the mixture into the pan and form small pancakes. Fry on both sides under a lid. 4. Place the finished pancakes on a plate and serve with sliced kiwi and peanut butter. Nutritional value (per serving): energy: 476 kcal, protein: 10.1 g, fat: 17.8 g, carbohydrates: 68.8 g, dietary fiber: 8.3 g.7. Vegetable and bread tofu
Preparation time: 20 minutes Ingredients (per serving): Natural tofu – piece, Mushrooms – 3 pieces, Zucchini – ¼ piece, Red bell pepper – ¼ piece, Arugula – handful, Rye bread – slice, Olive oil – spoonful, Salt – pinch, Pepper – pinch, Curry – pinch, Turmeric – pinch.
