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What is vegetarianism
Today we will talk about vegetarianism, what vegetarians eat for breakfast.
Vegetarianism - eating plant and dairy foods, avoiding meat and food of animal origin (including poultry, fish, seafood). Some vegetarian options may exclude dairy products and eggs.
Source Wikipedia
Its most strict variety is veganism .
Raw food vegetarians eat mainly raw plant foods that have not been processed: heat treatment, salting, pickling, fermentation and any other types of processing.
Fruitarians eat fruits, berries, nuts, and seeds.
Vegetarian breakfast: what to eat?
Usually breakfast is divided into two parts: the first and second. In this article I will analyze what is best to eat for the first breakfast and what for the second.
So, the first breakfast should be as simple and rich in vitamins as possible. The whole night, the human body rested and cleansed itself, so in the morning it will happily absorb everything that comes into it with the first breakfast. All vitamins and minerals from the products will be very well absorbed.
In this regard, the best breakfast is fruits or fruit juices. It is ideal to eat sweet seasonal fruits for your first breakfast. You shouldn't eat all the fruits at the same time. For example, now is the season for sweet persimmons. Therefore, 2-3 persimmons as a first breakfast will be ideal. On the second day, you can eat several figs. On the third day - grapes. But remember that you can’t overeat even fruit. Everything should be eaten in moderation. Also an ideal first breakfast would be a smoothie made from spinach or lettuce and banana. The green smoothie recipe can be found on my website.
Since fruits are digested quite quickly and easily on an empty stomach, you can have something more filling for breakfast within an hour. For example, oatmeal or flaxseed porridge. For second breakfast, cheesecakes, cottage cheese casseroles, cottage cheese pancakes, and fruit salads can also be very nutritious.
If you love sweets, then second breakfast is the ideal time for this. But over time, it is better to switch to natural fructose from sweet fruits, because... Regular sugar has a lot of negative side effects. All sweet desserts acidify and pollute the body, so it is better to move away from tasty treats towards sweet seasonal fruits, which alkalize, fortify and cleanse the body.
If you are switching to a new type of diet, then everything needs to be done gradually, you don’t need to suddenly get rid of everything that you don’t like in your diet, you need to do it slowly and without jumps. For example, you have never drunk a smoothie in the morning and decided to try it. You don't need to drink a liter of smoothie every morning, start with half a glass of smoothie and gradually work your way up to 1-2 glasses. You also don't need to drink smoothies every day. Alternate your first breakfast and drink a smoothie every other day, and eat fruit every other day.
If you feel discomfort after eating fruits or smoothies, then reduce the portion or give them up for a while, then slowly reintroduce them into your first breakfast. By this time, the body will learn to produce the enzymes necessary to digest these foods, and the symptoms that you experienced the first time may no longer exist.
Drinking water in the morning is also very beneficial for digestion. It is best to drink warm water with lemon or honey. 1-3 glasses of this water will quickly help you improve your digestion. If you decide to drink water in the morning, then you need to drink it after waking up. Then after 20-30 minutes you can have breakfast with your first breakfast, and an hour later - with your second.
Coffee! Coffee is a highly oxidizing and polluting product for the body, so it is better to avoid it altogether or replace it with chicory. Coffee with milk completely forms a substance insoluble in the stomach, which is very difficult to digest and disrupts the digestive process. Therefore, if you cannot give up coffee, then drink it without milk once a day and NOT on an empty stomach (instant coffee does not count at all). You can read more about the effect of coffee on the human body on my website.
Now you know everything about the perfect vegetarian breakfast!
What do vegetarians eat?
The list of foods that vegetarians eat is wide and varied. This:
- Cereals: wheat, rye, rice, buckwheat, barley, bulgur, couscous, flour from them;
- Their derivatives: bakery and pasta products; cereals, porridges, flakes;
- Legumes: peas, beans, soybeans, lentils, chickpeas;
- Vegetables, greens;
- Fruits;
- Nuts, seeds;
- Seaweed;
- Spices: ginger, pepper, turmeric, cinnamon, cardamom, cumin, cinnamon, nutmeg, cloves, cloves, vanilla, anise, barberry, mustard;
- Vegetable oil.
How do vegans get the protein they need?
Many people associate protein exclusively with meat, but plant foods also have plenty of it. Vegans get their protein intake from soy, legumes, nuts, seeds, whole grains and vegetables. In short, it is quite possible to get complete protein from plant sources. What specific dish can be prepared for a vegan? Check out some of the examples below to get a clearer picture of what goes into a vegan diet.
Dinner: pilaf with baked zucchini
A versatile and slightly sweet vegetable like zucchini is perfect for pilaf. Just bake it with olive oil and spices. Pilaf can be made not with rice, but with farro - this is a magnificent grain that will be ready in just fifteen minutes. Add some flavor to your dish with curry and coriander. The next day the pilaf will only become tastier, so you can prepare the dish in reserve. It has a lot of fiber, nutrients, vitamins A and K.
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Breakfast: Tofu omelette
If you're used to starting your day with eggs, try this tofu omelette. It is an excellent source of protein, fiber, vitamins A and C, as well as potassium, calcium and iron. You can use inactive yeast to give your dish a nice color and rich flavor, as well as a source of the all-important vitamin B12. For vegans, the presence of this vitamin is of particular importance.
Lunch: salad with beans, quinoa and mango
This salad is light and delicious, combining the sweetness of the mango with the heat of the jalapeño, while the quinoa and spices complete the combination. The dish is rich in vitamin C thanks to the bell pepper, and the mango also contains vitamin A. This will give the body a boost of antioxidants, which it needs to protect against chronic diseases. This is an excellent recipe for those who like to prepare food several times in advance - the salad will keep well in the refrigerator.
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Lunch: Lentil cutlets with cashew cream sauce
If you're craving a burger but don't eat meat, try the lentil patties - you won't be disappointed. The combination of soy sauce, onion, garlic and French mustard brings the flavor of protein-rich lentils to life. Cutlets contain a lot of fiber. Instead of sauce, use cashew nut dressing with fresh basil. Lentils are easy and simple to cook, so these cutlets are suitable even for busy everyday life.
Lunch: Crispy tofu nuggets
If you love chicken nuggets or fish fingers, try swapping them out for a vegan version. Make delicious crispy tofu nuggets - this recipe is guaranteed to please the whole family. Use whole grain bread crumbs for breading, supplemented with spices and inactive yeast. These nuggets are better baked rather than fried, which makes the dish even healthier.
Breakfast: Acai smoothie bowl
Try a surprising combination of healthy grains, namely quinoa, with coconut and antioxidant-rich berries. The combination of blueberries, blackberries and acai will make your morning so much more enjoyable. Plus, the smoothie can be made in just a couple of minutes, so you don't have to rush afterwards. This dish is gluten free, which is an added benefit.
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Vegan chili with ground meat
This flavorful vegan chili with ground meat tastes surprisingly similar to the traditional meat version. But it uses vegan meat substitute instead of ground beef. Add jalapenos or other hot peppers if you like spicy flavors
Vegan Chili with Ground Meat
Lunch: sandwich with avocado and chickpea salad
Do you like sandwiches? This is a convenient snack for lunch at work or on the go. Combine mashed avocado, which gives a creamy texture, with chickpeas, lemon juice and hot tzili pepper. Complete the salad with vegetables - tomatoes, carrots, beets, herbs. This lunch dish is high in fiber, healthy fats, vitamin A and phytochemicals, substances that effectively fight various diseases.
Dinner: Lentil tikka masala
Want to make a vegan dinner without spending a lot of time preparing? What could be easier than simply mixing all the ingredients in a slow cooker and coming home to the delicious aroma of curry? Tikki masala is a good dish that can be completely vegan. If you love Indian food, you definitely won't be disappointed. Use lentils and vegetables. In addition, it is worth knowing that Indian spices are extremely beneficial for health.
Dinner: Chickpea and coconut curry
Try modifying a hearty Indian curry into a vegan dish. It can be prepared in less than thirty minutes! Combine sweet potatoes, onions, kale, bell peppers and brown rice—the latter can be replaced with quinoa for more protein. The result is a spicy combination full of fiber, vitamins A, C and K. Chickpeas and rice are complete protein, which is extremely important for the body.
How to replace meat and fish?
Meat, poultry and fish are sources of large amounts of protein. The average person gets his daily protein intake from these foods.
Vegetarians are advised to consume more plant protein:
- nuts;
- legumes;
- cereals;
- cereals, etc.
It's actually not that hard to replace animal foods in your diet. The main thing is to develop a habit. For example, buy different nuts every day and eat at least a handful a day.
You also need to plan your diet, that is, calculate the amount of proteins, fats and carbohydrates in advance. You can do this yourself, taking into account the person’s lifestyle and body weight.
Vegetarian Potato Salad
Once you try this vegetarian potato salad, it will become one of your favorite dishes. Add a little mustard or fresh herbs for extra flavor and serve with grilled vegetables or tofu.
See also: How to make cabbage rolls and how to wash greens
Vegetarian Potato Salad
Breakfast: Oatmeal with spinach, mushrooms and tofu
Not too fond of sweet foods for breakfast? Make delicious, filling oatmeal that's loaded with protein from tofu and loaded with vitamins from spinach and mushrooms. This is a great recipe that also contains ten grams of fiber - it will keep you full throughout the morning. Sun-dried tomatoes, garlic, onion and black pepper give the dish a flavorful blend of spices, transforming traditional oatmeal into a unique dish. This breakfast is also suitable for those who go to training afterwards.
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