3 Healthy Vegetarian Breakfast Ideas
Vegetarians love to prepare healthy food that tastes great and fills the house with a mouth-watering aroma! Since breakfast is the most important meal of the day, you should place special emphasis on making something highly nutritious. Below, you will find 3 healthy vegetarian breakfast ideas.
1. Quinoa Porridge & Fruit
Quinoa is the seed of a plant in the spinach family. It is used like a grain and can be eaten hot like oatmeal or cream of wheat. It is high in protein and contains many micronutrients. The protein is a complete protein, i.e. it contains all nine essential amino acids, which makes it an excellent choice for vegetarians. To make quinoa porridge, mix one part dried quinoa with two parts water. Add a little salt and bring the water just to the point of boiling. Immediately reduce the heat to low and let it simmer. The quinoa is done when the seeds become translucent and you see the tiny white endosperm popping out of the seeds. While the quinoa is still piping hot, stir in any type of berries, sliced apples, or sliced stone fruits such as apricots or peaches. If you desire more sweetness, try adding healthier choices like honey, yacon syrup, or turbinado sugar.
2. Spirulina Smoothie
Vegetarians have a hard time getting enough of the proper form of omega-3. This is because most vegetarian sources of omega-3, such as flaxseeds, have the ALA form of omega-3. Unfortunately, the human body cannot use ALA directly and must convert it to DHA, a form of omega-3 that can be used. Unfortunately, the conversion rate is less than fifteen percent in a young healthy adult and the conversion rate actually goes down with age and/or health issues. Since Spirulina is the one and only vegetarian source of the DHA and EPA forms of omega-3, adding Spirulina powder to a morning smoothie is an excellent way for you to get the proper form of omega-3 into your diet. Spirulina is also very high in protein, approximately sixty percent by dry weight. While it is a complete protein, the levels of methionine, cysteine, and lysine are much lower than in meat and animal-derived sources such as eggs, milk, and cheese. Therefore, if you want your smoothie to have a more robust complete protein, you’ll need to add some cow’s milk or almond milk to your smoothie. Alternately, you could add some pumpkin seeds, hemp seeds, or chia seeds.
Here’s the recipe:
1 tablespoon Spirulina powder
1 ripe banana
1 cup blueberries
1 cup spinach and/or kale
1 cup liquid (water, cow’s milk, or almond milk)
1 tablespoon seeds (pumpkin, hemp, chia, sunflower, poppy, etc)
If you like a thick smoothie, use a little less liquid.
3. Sausage Herbs and Eggs
If you started life as a meat eater and later switched to a vegetarian diet, you may still occasionally crave the smell and taste of breakfast sausage sizzling in the skillet. As a vegetarian, you can enjoy this exquisite culinary experience again by mixing the herbs used to make sausage into your scrambled eggs. If you close your eyes and take a bite, you might think someone snuck sausage into your eggs! For the most basic breakfast sausage flavor in your eggs, add a pinch of sage and some chili peppers to taste. To make it taste more like Italian sausage, add a few fennel seeds. For a bratwurst sausage flavor, add some mace. Once you’ve added the sausage spices to your eggs, whip them good and then let them stand for about five minutes. This will give the sausage spices time to infuse their flavor into the eggs. Just before cooking, whip the eggs again to mix the flavors more thoroughly. You can also experiment with other spices that are sometimes added to sausages such as garlic, onion, chives, paprika, coriander, cumin, marjoram, bay leaves, basil, turmeric, thyme, cardamom, cinnamon, cloves, and different types of pepper. Enjoy Your Healthy and Tasty Vegetarian Breakfast. These healthy vegetarian breakfast ideas will start your day off right and put a smile on your face. Your family will love them too!
