Vegetarian Breakfast Ideas - some great ideas to start your day right!

Breakfast is the most important meal of the day - Here are some Nutritious and Delicious Vegetarian Breakfast ideas and information.


How many times have you been told that breakfast is the most important meal of the day? Well, whoever told you that – is absolutely correct

Why is a Nutritious Vegetarian Breakfast so important for your vegetarian diet? Proper, balanced nutrition during the course of the entire day feeds your body and mind. If you miss breakfast, your body will use stored energy to perform, taxing your system and sending the message to store more fat in your cells. If you believe that skipping breakfast is a good way to manage your weight – you're dead wrong. Skipping breakfast is a sure-fire way to gain weight. When you eat a balanced, nutritious breakfast, you are more likely to lose weight, rather than gain.

Did you know that –
• Studies have proven that low blood sugar levels from skipping breakfast can interfere with alertness, concentration and learning – so it is especially important that children eat well in the morning.

• Low blood sugar (caused by skipping breakfast) can interfere with alertness, concentration, learning, etc. So, although important for everyone a proper breakfast is of particular importance to children and teens.

• A high protein breakfast is important to prevent hypo-glycemia (low blood sugar), in the morning hours.

• Your body runs more efficiently on 5 small meals a day than on just one or two heavier meals.

But what qualifies as a Nutritious Vegetarian Breakfast?

A healthy breakfast should contain some protein and some fiber. Protein can come from eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. I got this great tip from my herbalist and I must say, this literally changed my life. (I know, this sounds like a late-night TV infomercial, but it's true). I start my day with more energy, I am more alert at work I have stopped seeking out mid-morning snacks and energy boosts. I have even lost my perpetual caffeine-craving which had been part of my life since forever. (I do, however, still love a good cup of coffee in the morning).

So... what's the tip?

1. Buy small amounts of any kind of nuts and seeds you can find – unsalted and raw – not the roasted salty kind. Macadamia nuts, almonds, walnuts, cashew, hazelnuts, pumpkin seeds, sunflower seeds, sesame seeds are just a few options. Grind them all together using your food processor.

2. Cook up a pot of grains such as millet, buckwheat (good old-fashioned kasha) brown rice or oats (not the instant stuff). Just cook up a mixture of two or three different grains together in a pot – rule of thumb is 1 cup grain to 2 or 2.5 cups water and a pinch of salt (or use the instructions on the package). I put this in the fridge and every morning I heat up a serving of grains with 1/2 cup of milk or soy milk or rice milk.

3. Sprinkle the ground nuts over the porridge. You can add honey, date honey (silan) or maple syrup, if you like.

Voila! Nutritious Breakfast!

Nuts and Seeds [image: Maggie Smith-FreeDigitalPhotos]
This is such a great way to start your day – you will really feel energized after a nutritious breakfast like this.

But, if this is not your style, you can try something simple like a hard boiled egg (protein), a fruit (fiber), and a bowl of whole grain cereal with low fat milk. Another healthy option is to prepare a cheese or egg (protein) sandwich on whole grain bread (fiber) with lettuce, bean sprouts and tomato. Get creative so you don't get bored but whole grains and protein will energize your body and your mind – you will feel the difference immediately.

Please, please, please stay away from the sugary processed breakfast cereals, syrups, pastries, danish, bagels, white bread, pancakes etc. because the processed sugars and flours are digested quickly and will only leave you feeling hungry and tired and listless in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling fuller longer.

BTW, the ground nuts I spoke about above are great to have around even if you don't sprinkle them on your porridge. Adding a tablespoon of ground nuts and seeds (raw - meaning un-roasted - and unsalted) to one meal a day can lower serum LDL cholesterol concentrations. Nuts contain Omega fatty acid, linoleic and linolenic acids, which studies show, are critical for physical and mental growth and development, healthy hair and skin, blood pressure control, immunological responses and blood clotting and are a natural source of vitamins E and B2.

Check out the Fruit Lassi blended drinks for a quick and healthy start to the day.

And there are wonnderful Fruit Drink and Smoothie recipes to found on the Juices and Smoothies page which will help you in preparing a healthy, nutritious and filling vegetarian breakfast shake!

I was inspired by DaNae from the . She has original ideas for smoothies and an idea which struck me as interesting was that she suggests blending cooked beans into your smoothie for extra protein. So I have adapted the following breakfast drink. I find it to be energizing and nutritious and recommend for people who want a quick and easy start to the day.

Breakfast Smoothie

Green Smoothie

1 banana OR peach (try different fruits as well)
1/2 cup water (you can use milk if you like)
1/2 cup vegetable greens (lettuce, kale, spinach…)
1/4 cup cooked red beans or pinto or navy beans
1 tbsp. ground nuts (per above) OR a handful of almonds
1 tbsp. lemon juice
3-6 ice cubes
I do not like to sweeten this because that is my personal taste, but you can add sugar, honey, stevia, sweetener as you like.

Place all ingredients except ice in your blender and whiz until smooth. Now add the ice and blend until the ice is crushed through. Drink.

You can easily replace the banana or peach for any other fruit – melon is great, pear, strawberry, mango – they all work well too.

Now, the colour of this smoothie may be a bit off-putting, but the nutritional benefits are well worth getting past that.

Adding the greens is an easy way to add nutrients and fiber and Z-E-R-O calories!

As for the cooked beans – I buy mine frozen and add them in their frozen state to the blender. Then I add less ice. If you don't have packaged frozen beans, you can cook beans in advance. Soak in water overnight. Drain. Place the beans in a pot and cover with water. Cook until soft (about 1.5 hrs.). You can store in the refrigerator for about a week or freeze and add them frozen to the blender. Easy Peasy! And the beans are just packed with fiber, calcium, iron and potassium.

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Welcome to where you'll find simple, nutritious and delicious meatless recipes.
I'm Mimi and this is my collection of vegetarian recipes.Mimi Avishai I love to be creative, love to cook and love to entertain. I want to share with you some of my favourite recipes, from soups and starters to holiday main dishes and desserts as well as some tips and suggestions for healthy eating.

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