For many people, breakfast is essential to start the day with full energy. But for that, it must consist of nutritious and high-fiber ingredients . Preparing healthy, vegan breakfasts with plant-based alternatives can make a plate that will recharge you in the mornings. 

Homemade vegan breakfasts

Regardless of whether it’s a quick breakfast in the morning on the week, or a weekend brunch with the whole family: we have the right vegan recipes for every situation.

1. Overnight Oats – a vegan breakfast loaded with energy

“Overnight Oats” is the name of a porridge made from oatmeal eaten for breakfast, which is becoming increasingly popular. To prepare it, oatmeal is soaked in water or vegetable milk overnight and cinnamon, fruits (berries) and / or nuts are added the next morning. This simple, rich, and delicious vegan breakfast can be prepared in a number of ways. 

For example, try whole grains like rye, spelled, and buckwheat flakes, or add gluten-free pseudo-cereals to overnight oats like puffed quinoa or amaranth. These will provide complex carbohydrates and fiber. They also contain important vitamins (especially B vitamins ) and minerals (such as iron, zinc and magnesium).

2. Muesli – classic breakfast with vegetable milk

Most varieties of muesli available in the supermarket are vegan. Still, to avoid surprises be sure to check the ingredient list that it does not have honey, lactose (milk sugar) and other animal ingredients and pay attention to the V-Label seal 

Or you can choose to make your own cereal from whole grain flakes, dried fruits, nuts, and seeds. Soy, oat and almond milk are very good alternatives as plant-based milks. 

Soy milk is rich in protein and oat milk has a slightly sweet taste, while almond milk provides many B vitamins. It is best to try different types of plant milk and find your favorite for your muesli.

3. Smoothies as quick and easy vegan breakfasts

Smoothies are great as a breakfast on the way to work or as a drink to start the day right. All you need is a good blender and your favorite fruits and vegetables, as well as lettuce leaves. 

If you add oats, chia, flax seeds or hemp seeds, the smoothie will become thicker and thanks to the seeds you will receive valuable omega-3 fatty acids . If the shake is too viscous, you can add a little water or non-dairy milk. 

Adding dates and a pinch of salt will complement the flavor. To keep your blood sugar in balance , the fruit content must be very low. Also, smoothies should only be drunk if they are very well blended.

Tip: Many types of fruits and vegetables can be frozen so you always have a colorful and varied selection on hand so you can whip up smoothies in no time.

4. A stir fry tofu breakfast for those who wake up hungry

This vegan breakfast option is especially aimed at everyone who is reluctant to do without eggs . Thanks to Kala Namak black salt, scrambled tofu tastes almost the same as scrambled eggs, but contains almost no saturated fatty acids or cholesterol. 

This vegan tofu-based alternative provides plenty of protein, calcium, phosphorus, and iron, as well as fiber. The herbal alternative gets its yellowish color thanks to turmeric. Stir-fried tofu can be supplemented with delicious greens.

5. Hotcakes – the favorite breakfast for Sundays

The hot cakes, pancake or better known in Spanish as pancakes, are essential for breakfast, especially on weekends. These are easy to make by following a vegan preparation .

All you need to make delicious pancakes for your vegan breakfasts is a little non-dairy milk, flour and banana, and a little baking oil. 

Meet this delicious basic vegan pancake recipe .

Pancakes can be sweetened in a number of ways, whether it’s with maple syrup, chocolate spread, or apple sauce with cinnamon and sugar. Larger pancakes, which can be made with spinach, onions, and mushrooms also taste delicious and are healthier than sweet pancakes.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

Leave a Reply

Your email address will not be published. Required fields are marked *