Breakfast. That all important first meal of the day. Breaking the fast endured during those many hours while you slept.
It’s time to nourish the body and fuel up for the day ahead. But wait. What can we eat? When we check on what comprises a typical breakfast we keep seeing foods such as bacon, eggs, sausage……. What is a vegetarian to do?
Well don’t you worry one bit. There are options galore.
Let’s take a look at some Healthy Vegetarian Breakfast Ideas which will give you the boost you need to start your day.
While breakfast is the most important meal of the day, a lot of us find ourselves rushing out the door each morning with no time to even think of eating. You know what I am talking about, don’t you?
Well even for you there’s an option. Grab some cereal. Toss in some milk. There. You have breakfast.
It might seem simple but whole grain cereals are rich in nutrients and high in fiber.
Do you know how beneficial dietary fiber is? Well there are lots of benefits.
- Keeps you feeling full longer so you don’t need those in between snacks
- Helps in weight loss as it is easier to keep calorie intake down
- Helps you to be regular. No more constipation
- Lower your risk for heart disease, stroke, diabetes
- Lowers blood pressure and improve cholesterol levels
All that from pausing long enough to have some cereal.
Be careful however when you are buying your cereal. Check the labels carefully. Make sure to choose whole grain, low sugar cereals.
There are a lot of cereals on the market but most of them are highly refined grains with high sugar content.
I am going to be blunt. Those are not good for you. Do not buy them.
You have another cereal option if you can spare a little more time or if you are feeling for some warm, delicious, filling food to start your day.
Some persons say hot cereal, some say porridge. Doesn’t matter what you call it but these nutritious, high fiber whole grain foods are cooked to provide a nice, warm, filling breakfast.
You can choose from several grains but they are basically treated in the same manner:
- cook the grain
- add non-dairy milk of your choice (I prefer to cook the grain in the milk)
- add spices such as cinnamon and nutmeg
- add your choice of sweetener
There are so many different types of whole grains you can use for your porridge.
I suppose everyone knows about oats, but there is also wheat, rice, quinoa, corn among others.
Give them a try and fuel up for the day.
So pancakes seem to be another popular breakfast food particularly in North America. Don’t feel left out. You can also have pancake……….it’s just that yours will be healthier.
Here is a quick recipe you can use to make healthy pancakes that even the strictest of vegetarians can eat.
- 1 1/2 cups whole wheat flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 1/2 cups plain soy milk (unsweetened) You can substitute with other non-dairy milk
- 1 tablespoon honey
- 1/2 teaspoon vanilla
- Olive oil ( to coat cooking pan)
- Place the flour, baking powder, and salt in a bowl, and mix well.
- Pour in the soy milk, honey, and vanilla, and mix until smooth.
- Heat a large non-stick frying pan over medium heat.
- Coat the pan lightly with olive oil.
- Pour a heaping spoonful of pancake batter onto the hot pan, and cook until bubbles form. Then flip, and cook the other side.
- Makes about eight to ten pancakes
- Serve with fresh fruit, jam, honey or topping of your choice.
Here is another
It is as simple as ever and has only 3 ingredients.
- 1 ripe banana
- 2 tablespoons whole-wheat flour
- 1 large egg, lightly beaten
- Mash banana with a fork until smooth.
- Add flour and beaten egg
- Mix together with a whisk.
- Heat a large nonstick skillet over medium-high heat.
- Spoon batter onto skillet, using one-third of batter for each pancake.
- Cook 2 minutes or until tops are covered with bubbles and edges look cooked.
- Turn pancakes over and cook for another 1 to 2 minutes or until bottoms are lightly browned.
- Serve with topping of our choice. Honey, blueberries or other fruits, yogurt…….anything you choose.
How quick and easy is that?
Are you allergic to eggs or maybe you are vegan?
We certainly don’t want ot leave you out.
Want to try something interesting?
- Substitute the flour with 1/2 cup rolled oats
- substitute the egg with 3 1/2 tbsp of non-dairy milk.
- Add a sweetener of choice
Now how is that for something new and exciting. It’s gluten free and egg free.
Toast and ….
Toast is another popular breakfast food item but if you are not having scrambled egg and bacon, what are you going to have with your toast?
Well what about scrambled tofu. Its high in protein, is a good alternative to scrambled eggs and looks like it too.
It’s quite easy to make as well.
If you are not sure how to go about preparing it, here is a quick recipe.
- 1 block tofu (well drained)
- 1 teaspoon nutritional yeast
- 1/4 teaspoon turmeric
- 1 small onion – chopped
- 1 clove garlic – minced
- 1 scallion – chopped
- salt and pepper to taste
- Use a fork to crumble the tofu into small bits.
- Add the nutritional yeast and turmeric and mix together
- In a saucepan, heat enough oil to saute the vegetables
- Add the onion, scallion and garlic and saute for about 3 minutes
- Add the tofu
- Add salt and pepper to taste
- Stir until combined and cook for 5 – 8 minutes
- Serve on toast
Another way you can have your toast is to eat it with left over bean stews and soups.
And don’t forget good old peanut butter.
Open up you wrap and spread with hummus of your choice.
Add some black beans, tomato, bell peppers and shredded lettuce
Add some sliced avocado and wrap it all up
There you have it……..a delicious, wholesome breakfast.
Chia seeds are considered among the healthiest foods on the planet.
These little seeds are loaded with nutrients such as omega-3 fatty acids, antioxidants, carbohydrates, protein, fiber and calcium.
What does this have to do with breakfast? It’s called Chia Pudding and it is ready to go.
What work do you have to do in the morning to get your chia pudding breakfast? You have to open the refrigerator and take it out. I am sure you can manage that.
Here is how you prepare your chia pudding.
Three tablespoon of chia seeds to one cup of liquid. Place in refrigerator for at least 2 hours.
Wow! Definitely not rocket science. You can literally prepare this in two minutes.
Choose whatever liquid suits you; almond milk, soy milk, coconut milk. It doesn’t even have to be milk. You can use coconut water, orange juice……..you are going to have fun experimenting with different liquids.
Here is a simple example;
1 cup soy milk,
3 tbsp chia seeds,
a sprinkle of cinnamon,
a drizzle of honey.
Put in the refrigerator for at least 2 hours (overnight is best).
Top with fruits to serve.
Do you want to add chocolate bits, nuts, cocoa powder, yogurt…..go right ahead.
Be inspired by these pictures and go crazy with your experimenting.
Another wholesome, filling breakfast that you can prepare from the night before is Overnight Oats.
Like chia pudding, it takes a short time to prepare and all you need to do is take it out of the refrigerator in the morning
Fruits provide lots of nutrients in the form of vitamins, minerals, antioxidant, phytochemicals and fiber which are essential for good health.
While the fruits will certainly vamp you up and give you a good start to your day, it may not hold you for long and by mid-morning you might find yourself reaching for a snack. However by adding some nuts and seeds to your salad you are taking your salad to a whole new level.
The nuts and seeds add protein and fat and this will keep you full until your next meal.
A fruit salad is very simple to do and is delicious, nutritious and refreshing. See simple fruit salad recipe here.
If you don’t have the time to get up and make a big breakfast in the mornings there is also another option. Make a smoothie.
Are you wondering if smoothies are healthy for breakfast? Well if you are thinking of those with just ice, some fruits and a whole lot of sugar I would be inclined to say “no”.
Having a smoothie is not only an excellent way to increase your intake of fruits and vegetables but the process of blending the entire fruits or vegetables (skin, seeds etc.) increases the availability of the important phytonutrients that support your immune system thereby improving your health and reducing many life-threatening diseases.
The main parts to the smoothie are:
- liquid – this can be any non-dairy milk (almond, soy, coconut etc.), coconut water, fruit juice or plain water
- fruit/ vegetable
- nuts and seeds
- Bananas are perfect in smoothies. It gives it a creamy texture and also acts as a natural sweetener.
- When making green vegetable smoothies, vegetables like spinach and kale are preferred as they do not give an overpowering green taste to the smoothie.
- When preparing green vegetable smoothie for the first time, start with a small amount of greens. As you get acclimatized to the taste you can work you way up to 50% vegetables.
How will you treat your body?
Well you have no excuse to miss breakfast now. You have “sit down and eat” or “grab and go” options.
After those long hours of fasting your body needs the energy to be its best for the new day.
Don’t starve it. Feed it.
If this article was helpful to you, or if you have any suggestions or questions, let me know in the comments section below.