Protein is the ace up the breakfast’s sleeve, providing this most important meal of the day with the fuel that will keep your energy levels up all day long. But what do you if you don’t eat meat or eggs ? Fortunately, there are some other ingredients that can provide you with an easy protein fix for your breakfast. Below, you can read a few hearty breakfast ideas that contain only dairy and vegetable protein sources.
Instead of oatmeal, take a bowl of quinoa for breakfast. One cup of cooked quinoa packs 8 grams of protein, which is more than you get from one egg (6 grams). In addition it contains 5 grams of satiating fiber. We offer you the following recipe for maple-syrup sweetened quinoa.
1 cup red quinoa, rinsed
2 cups of water
1 tbsp. olive oil (extra-virgin)
1/4 cup almonds (slivered)
1/2 cup of dried apricots (cut into 1/2-inch pieces)
2 tbsp. pure maple syrup
1/2 tsp. orange zest
1/2 tsp. cinnamon
1/4 cup fresh ricotta
Pour the quinoa in a small saucepan. Cover it with water and bring it to boil. Lower the heat, and slowly cook until the quinoa has absorbed all the water and became tender. This should take 15 minutes. Use a fork to fluff the quinoa, and put the lid back.
Heat the olive oil in a separate pan and add the almonds. Cook them about 2 minutes over moderate heat with occasional stirring, until they are golden-brown. Add the remaining ingredients except the ricotta in the pan, and stir them until they are heated.
Mix the quinoa, stirring gently to incorporate all the ingredients. Use the ricotta to top the portion.
Chia can be used for making a delicious pudding breakfast. This meal offers you 11 grams of protein, reinforced by 19 grams of fibre.
1/2 cups unsweetened almond milk
3 chai tea bags
2 tbsp. honey
2 tbsp. unsweetened coconut flakes
1/2 cup plain whole-milk yogurt
1/2 cup chia seeds
1 cup mixed berries
In a small saucepan, bring 1 cup of almond milk to a boil. Add 3 tea bags; remove pan from heat and let tea steep for 5 minutes. Squeeze bags to extract as much liquid as possible.
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Stir in honey and let to cool. While tea is steeping, spread coconut on a small baking sheet and bake 8 to 10 minutes. Transfer to a small bowl and let cool. Whisk yogurt, chia seeds and remaining 1/2 cup almond milk into cooled tea mixture. Cover and refrigerate for at least 5 hours.