Fast, Easy, and Nutritious Meals to Start Your Day

Boy eating Breakfast

Fast, Easy, and Nutritious Vegan Meals to Start Your Day

Breakfast is the most important meal of the day, as it breaks the night long fast. When you wake up, you haven’t consumed anything for the last 10 to 12 hours. Breakfast is the first meal that replenishes the empty store of energy and nutrients. It keeps up the metabolism level to keep you energetic for the whole day. Breakfast foods are rich in some critical nutrients like folate, calcium, iron, vitamins, and fibers. It makes up the total nutrients intake that the body requires per day. 

 

Significance of breakfast

Some people skip their breakfast to reduce their overall energy intake. But, it is a proven fact that those who take breakfast are more physically robust than those who don’t. 

  • Breakfast provides your body with glucose, the primary source of energy, after a long overnight fast. A healthy breakfast boosts your energy degrees to a point to make you actively work the rest of the day.
  • To maintain health and vitality, the body needs all kinds of nutrients, and breakfast packed with all of them.
  • Breakfast maintains your body weight and keeps off obesity. The fact underlying is that it fills you up before you feel starving and eat anything you find. 
  • Without having breakfast, it becomes difficult to concentrate on your work and feel sluggish. Children and adolescents who regularly take healthy breakfast perform academically and socially better in schools.
  • It also reduces the proneness to sickness, most importantly type 2 diabetes. 

breakfast

What’s in store for time-poor Vegans!

Whether you are rushing out to work or are a bed-loving person, you are likely to skip breakfast, which is undoubtedly very significant. There are many other ready-to-eat and ready-to-cook items available, but they have relatively lower nutrients, are full of preservatives, and even expensive. People following an animal-free diet find it difficult to have an enjoyable breakfast made of meat-and-dairy free products.

Try these quick, simple, and nutritious recipes for breakfast if you are a vegan and not an early bird. They are entirely made of plant-based ingredients and will take only a few minutes to cook.

 

Overnight Oats

The overnight oats recipe is simple as well as a healthy breakfast to save your time. It can also be customized as per tastes and preferences using different toppings and many add-ins. This makes it a versatile dish. Make your overnight oatmeal in advance, and it will last as long as a week. Instead of cooking on a stove or in a microwave, soak the oats in milk and rest in the fridge. The oats will absorb the liquid, which will make them soft enough to eat uncooked. 

To add more taste and a pudding-like texture to your oats, add chia seeds, yogurt (for a tangy and creamy meal), or vanilla extract to add sweetness. Have fun with fresh, dried fruit, nut butter, spices, and seeds by making different combinations of toppings.

Oats are packed with tons of nutrition. They contain more proteins than any other grains and are also rich in fibers, which makes you feel full and consequently slows down the emptying of your stomach. Hence you lose weight. The antioxidants in oats keep your blood pressure controlled.

Overnight Oats

Toast

Cucumber Avocado is one of the many fast yet delicious recipes for brunch. Cucumber has almost zero calories, so get ahead of that simple salad with Greek yogurt and combine it with Avocado to have the tastiest and healthiest breakfast ever. 

Take mashed Avocado and mix it with lemon juice and slather on bread. Place cucumber slices on it. Sprinkle some salt and ground black pepper. To make it more healthy, use whole wheat bread coated with sunflower seeds and oats. Fresh basil leaves add additional refreshment to it. 

 

Avocado Toast

Vegan Breakfast burrito

If you are tired of the same oats and fruits every morning, try this protein-packed, plant-based savory breakfast laden with roasted potatoes, Avocado, peppers, and mushrooms. The crispy roasted potatoes are beyond perfect for this vegan breakfast. Toss them with spices like whole cumin, smoked paprika, salt, pepper to taste, and a little oil before baking them. And obviously, you can use sweet potatoes instead of a regular one. Some other simple ingredients can be kidney beans, black beans, chickpeas, mushrooms, and zucchini. 

These burritos are free from soy, gluten, easy to make, healthy, and satisfying. Above all, the best benefit of burritos is that they are freezer friendly. Wrap them in foil, place in a zip lock bag, and put them into the freezer. Whenever running short of time, take them out, heat them for about 3 minutes until crispy, and there you are ready to go.

There is nothing better than burritos with a delicious creamy sauce. You can make it with cashew butter or cashews, adding some spices, hot sauce, and water.

Breakfast Burrito

Baked beans

Baked beans are great on toasts, but you can even use them other ways to bring dynamism. They are simple, completely vegan, gluten-free, and loaded with a rich and smoky flavor. 

Tinned baked beans are also available in the market, but cannot beat the zest of homemade ones. Use maple syrup to add another layer of sweetness and flavor to your baked beans. You can eat these vegan baked beans along with kale chips instead of bread—Tomato sauce, made with fresh crushed San Marzano tomatoes, used with beans. Trust me, it’s divine. 

Baked Beans

 

Vegan French Toast

These incredibly crisp, thick, and perfect toast is just a matter of 10 minutes. It can be easily made using simple ingredients available at home. It’s effortless, fast, and delicious. Vegan French toast is made of a secret ingredient- Cornstarch instead of eggs, which adds to the crisp. Don’t use soft sandwich bread for the toast; it may become soggy. French bread, sourdough, or even a day old baguette works best as they are thicker and quite dry. The batter for Vegan French toast consists of Soy milk (or any other non-dairy milk), cornstarch, ground flaxseeds (just a teaspoon, to help thicken the batter), 1/2 teaspoon baking powder, maple syrup, cinnamon, and vanilla. Remember to use a large bowl to whisk them. Dip the bread in the batter and soak for about 10 minutes. Then, add the dough to the pan and cook for about 2-3 minutes until it becomes golden brown and crispy. It tastes best when served with maple syrup, powdered sugar, or fresh fruits. 

frenchtoast

Sweet Potato Hash

This sweet potato hash is a super easy and nutritious side dish or breakfast to start your day. It can also be served in the main course to its lovers. It can be made with both sweet as well as regular potatoes. Chop the potatoes (peeled or unpeeled) into small cubes. Add them to a skillet containing hot oil and cook for 10 minutes over medium heat. Now, add garlic powder or fresh garlic, onion or onion powder, red bell pepper, green bell pepper, salt to taste, and ground black pepper. Cook uncovered for about another 15 minutes until it turns golden brown and tender. Some other add-ins can be veggies like celery or carrots, some herbs (oregano, rosemary, thyme), and spices like paprika, cumin, and turmeric. 

You can eat it hot, or it would be better to preserve it in airtight containers in the fridge for 3-5 days. Whenever behind time, you have a savior ready! 

Sweet Potato Hash

Chia Pudding 

Chia pudding is a dessert recipe that can be made in less than 5 minutes and enjoyed with your favorite toppings. To get it super creamy, it is preferred to use milk with high-fat content. Add the toppings you like: fresh fruits, nuts, seeds, cacao nibs, dark chocolate, jam, and anything. To make this dish, add milk, maple syrup, or any other liquid sweetener and vanilla extract into a bowl and mix well. Now add chia seeds and whisk. Cover the mixture and refrigerate, at least for two hours, but tastes best when kept overnight. Serve with your favorite toppings when it is ready to eat. The bonus is that you can fridge it in airtight containers, and you have your breakfast prepared for the next 4-5 days.

Chia Pudding

 

Conclusion

Woohoo, you have a complete meal plan for the next seven days! You won’t have to repeat your breakfast in a whole week. Try each recipe day wise. You won’t get bored, plus you will have a nutritious breakfast every single day. 

Vegans have very few options for breakfast, but keeping these base recipes in mind means being creative and experimenting with spices, toppings, batters, and sauces to have a complete delicious vegan feast. All of these recipes are amazing. If not all, try a bunch of them, and you will be exhilarated. So, no matter how early you start, long commutes, or busy schedule you have, you can still fit in breakfast with these easy, fast, and nutritious vegan dishes. 

 

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