Vegan meal planning requires a little more thinking and effort initially but it becomes basic nature once you get the momentum. Careful planning with vegan breakfast can give you energy and vitality not only for the morning but for the entire day.
The meal times are of utmost importance for a healthy body. Breakfast must be eaten before 9am so your lunch can be between 11:00 A.M. and 1:00 P.M as according to Ayurveda it is when your digestive fire is strongest.
In vegan diet your main source of protein will be legumes and pulses or products derived from them. Here are some points for better understanding:
- Legume is a common term for different types of beans and lentils e.g., mongo beans, kidney beans, black eyes beans, chickpeas, soya beans etc.
- Legumes have a high content of easily digestible protein.
- Legumes are high in dietary fiber
- Legumes have significant health advantages. Studies show their consumption directly relates to reduced mortality from coronary heart disease.
- Legumes allow versatility in colors, flavors and tastes with hot or cold dishes
- Legumes have a generally long shelf life and can be stored in the pantry for easy availability.
- Legumes are great food for weight loss because of their low fat content
For quick vegan breakfast, you want something quick and nutritious because most of us just don’t have time in the mornings to prepare an elaborate feast. One of the quickest things you can fix in the mornings apart from cereal is a sandwich. A sandwich is great because along with a glass of juice you can have all the food groups in one meal and that indeed will be a healthy breakfast. On the weekend, one of my favourite breakfasts is:
Scrambled Tofu
An excellent replacement for scrambled eggs, and a great no-cholesterol, source of protein.
1 lb medium-firm tofu
1/2 cup sliced mushrooms
2 tbsps chopped green onions
1/2 small clove garlic, minced
2 tbsps vegetable stock or 1-1/2 tsp vegetable oil
1 tsp chopped fresh cilantro
1/4 tsp ground cumin and salt
pinch tumeric
1 tbsp nutritional yeast
1 tbsp salsa (optional)
Drain tofu and mash with a fork. Sauté mushrooms, green onions and garlic in vegetable stock or oil for 3-5 minutes. Stir in tofu and spices, sauté for 5 more minutes. Stir in yeast and salsa. Excellent when served with toast.
About Gayatri Dhawan
