Importance of breakfast in the diet
Vegan breakfast preparations are an excellent alternative for those who want to start the day with a healthy and nutritious meal. A good breakfast represents between 20% to 25% of calories to be consumed daily and it is important that they contain macro and micronutrients in adequate amounts to become a balanced meal. Complex carbohydrates rich in fiber, proteins and poly and monounsaturated fats should be prioritized when choosing food.
Breakfast is the first meal after a long period of fasting after sleep.
fasting and catabolism
During this sleep, the body expends a lot of energy to maintain the basic functions of blood circulation, breathing, heartbeat, cell maintenance and repair, building muscle, rebuilding bone mass, regulating hormone production, and more. On average, the body consumes between 40kcal to 60kcal per hour of sleep and this whole process during the 8 hours of sleep consumes a lot of energy and so the body when it wakes up needs to replenish these calories by eating a nutritious meal so that the day starts productively.
Hunger breeds moodiness and distraction. The brain needs glucose to function properly and being malnourished decreases concentration, ability to perform tasks effectively and cognitive function.
Furthermore, having a meal that promotes satiety in the morning makes you less hungry at lunch, consuming smaller amounts of food and consequently consuming fewer calories and avoiding those peaks of cravings for junk food or unhealthy foods.
Breakfast is a great way to introduce veganism and ease the transition from this new habit. With that in mind, we have separated 2 vegan recipes to include in your daily diet: one sweet and one savory.
Vegan option for breakfast 1 :
– 1 cup of chickpea flour
– ¼ cup of sour sprinkles
– 1 teaspoon of chemical yeast
– ½ teaspoon of salt
– 2 tablespoons of vegetable oil
– ½ cup of water
Method of Preparation:
Mix all ingredients dry and with a fouet or fork, mix the water and oil. Beat well until the dough is smooth and let it rest for 5 minutes to make it thicker.
In a non-stick skillet heated to medium heat, place half a ladle of batter in the center of the skillet and do not spread. While cooking, the dough forms small bubbles that burst and leave holes. When about half of the pancake has holes in it (approximately 2 minutes), turn and cook on the other side for 1 minute or until lightly browned.
Serve with jellies, molasses, tahini, hommus, chestnut curd, peanut butter, fruit and others.
Chickpea is a legume of the bean family. It is rich in fiber, protein, good fats and low in carbohydrates. It has several vitamins and minerals such as calcium, iron, magnesium, potassium, phosphorus, folic acid, vitamin B complex, C, E, K, antioxidants and bioactives.
Due to this composition, it becomes a great ally in cardiovascular health as it helps to control blood pressure, reduce triglycerides, bad cholesterol and increase the good. It helps control blood sugar as it is also a low glycemic index food. Antioxidants, such as saponins, present in the bean reduce the risk of cancer due to their anti-inflammatory action and fight against free radicals. It is an important ally in bone health as it strengthens its structure, prevents fractures and diseases such as osteoporosis.
This grain has an amino acid called Tryptophan that helps in the production of serotonin, a hormone responsible for feeling well and improving mood. Along with magnesium, it helps you sleep better, reduces anxiety and stress.
It is important to remember that to consume it, it must always be soaked for approximately 8 hours so that it releases a substance that can cause gas, poor digestion and reduce nutrient absorption. Never use the soaking water.
Vegetarian option for breakfast 2 :
Tropical Protein Smoothie
– 1 cup of sliced mango
– 1 very ripe banana
- 150 ml of water
– 1 tablespoon of flaxseed
– 2 tablespoons of vegetable protein (unflavored or vanilla)
Method of Preparation:
Blend everything in a blender or food processor and you're done. On top, as a topping, you can add chopped fruit, grated coconut, chestnuts, sunflower seeds, chia …
Fruits such as mango and banana are rich in vitamins and minerals that when used together further improve the nutritional profile of the meal. Both are sources of fiber that improve bowel function and promote satiety.
Mango is rich in vitamin A, lutein and zeaxanthin, important for skin and eye health. It has a good amount of vitamin C providing almost ¾ of the recommended daily dose and contributing to strengthening immunity. It also has vitamins B, E, K, potassium, manganese, numerous antioxidants, catechins, polyphenols, anthocyanins, quercetin, kaempferol and a unique bioactive that is mangiferin. This large amount of antioxidants causes it to exert an anticancer action, protecting against oxidative stress, reducing inflammation and stopping the growth of cancer cells.
It is a fruit that has digestive properties as it contains an enzyme called Amylase that breaks large carbohydrate molecules into smaller molecules, facilitating digestion and absorption, as well as constipation.
Banana, on the other hand, is well known for the presence of potassium, a mineral that helps control blood pressure, maintain heart rate stability and prevent cramps and muscle problems.
It is also rich in fiber, promoting satiety for longer, aiding in weight loss and regulating bowel function.
The combination of tryptophan, vitamin B6 and magnesium in the composition promotes an improvement in good mood, reduction of stress, minimizes PMS symptoms such as headache and colic, and in muscle relaxation.
It is rich in vitamin C which stimulates collagen production, improves the immune system and acts as an antioxidant in fighting free radicals and, together with manganese, acts as a natural anti-inflammatory and helps in brain activities.