Author: Lena Pritzl Category: Food and drink | 01/07/2022
Photo: Shutterstock / Ekaterina Kondratova
Starting the day vegan? So without butter or milk in muesli? With a few tricks it’s not difficult at all – we’ll show you what a delicious vegan breakfast can look like.
- In a vegan breakfast, animal foods such as cheese, sausage or eggs are taboo.
- Porridge, fruit and vegetable spreads on bread are great vegan breakfast options.
- There are even vegan substitutes for animal products such as cheese and sausage – including our recipe for vegan scrambled eggs.
Start the day vegan and healthy? This is possible if you pay attention to several points. Animal products such as sausage, cheese, milk and yogurt are of course taboo. Fortunately, there are many delicious alternatives to a vegan diet. We have collected tips and recipe ideas for a vegan breakfast.
What can be served for vegan breakfast?
It is best to rely on herbal products that give you strength for the day:
- Porridge or muesli with vegetable drinks
- A healthy smoothie
- fruits and vegetables
- Vegan bread or rolls, sausage substitutes or jam
- Vegan scrambled eggs
Good news for all those with a sweet tooth: Muffins, waffles, pancakes and cakes may not be the healthiest way to start the day, but you can bake them all vegan or buy them in vegan versions.
Vegan hair and muesli for breakfast
Grains such as oats, millet or millet are naturally vegan. So you can continue mixing them into muesli with peace of mind. Linseed, psyllium or buckwheat are also healthy and vegan. In this way, all the nuts in the breakfast muesli give a healthy and vegan twist.
ÖKO-TEST recently examined fruit muesli – and unfortunately found many pesticides in muesli mixtures: Muesli test: Some of them contain pesticide cocktails – also substances that are banned in the European Union.
You can also eat vegan muesli with oat milk, almond milk or soy milk for breakfast. (Photo: Shutterstock / Iryna Melnyk)
For a vegan smoothie, either use just oatmeal and water or mix the water with a plant-based drink like almond milk.
It gets a little more difficult with milk and yogurt. However, for both products, there are delicious vegan alternatives such as soy yogurt. Vegan plant-based drinks are now available in every supermarket and many drugstores. For example, ÖKO-TEST recently tested oyster milk.
Increases healthy vitamin in the morning
Fruit not only tastes great in muesli, but can also be used on its own for a healthy, vegan breakfast. For example, bananas fill you up, apples and fresh berries are full of vitamins.
You can also take fruit juice: one smoothies. It is recommended that you prepare the smoothie yourself. This makes the juice healthier and fresher. When ÖKO-TEST tested green juices in 2017, some products were low in vitamins but high in sugar. In the current smoothie test, about half of the products were contaminated with pesticides, and high sugar levels were also a problem.
Continue reading: Consumer advocates criticize: Smoothies usually consist almost exclusively of juice
A smoothie is easy to make yourself. So you know exactly what kind of fruits and vegetables are in the drink and you can sweeten them according to their taste. All you need is your favorite fruit and a blender. Also read: Make your own smokes: tips and recipe ideas for beginners
Vegan breakfast: what goes on the bread?
Vegans can also eat bread, beans or peas. To stay full longer, you should use whole wheat bread instead of white bread. Whole grains contain significantly more fiber than white bread. When it comes to vegan breakfast, the only question is: what can you spread and top with bread?
Butter is an animal product and therefore does not go well with a vegan breakfast. However, you can use vegan butter or margarine. Make sure you buy a product that is palm oil free.
Toast with jam isn’t necessarily healthy, but a vegan breakfast is. (Image: Shutterstock/Amarita)
Even if you eat vegan, you can fill the bread and rolls with variety. Jam is not the healthiest breakfast, but it is vegan. On the other hand, honey is not vegan. You can have maple syrup or agave nectar instead.
It will be healthier if you add fresh vegetables like cucumber, tomato or pepper slices on the bread. Vegans also provide vitamins. ÖKO-TEST can recommend several publications in the test:
If you like a hearty breakfast, you can too vegan cheese or sausage substitute the food. There is already an ever-growing variety of substitute products in supermarkets and organic markets. Vegan cheese is usually made from water, vegetable oils, and starches like potato starch. Tofu, lentils and yeast are also commonly made. Be aware of sausage substitutes: these are not always vegan. Eggs are often used.
Öko-Test wanted to know for sure and tested vegan cooling around 20 times in the laboratory. The texture and flavor were convincing, but the ingredients were by no means the same as with all vegan sausage products.
A poached egg for a vegan breakfast: Recipe
A vegan egg may seem a little strange at first, but tofu makes it possible. Kala Namak black salt from India gives the dish an egg taste.
Step-by-step instructions for vegan scrambled eggs
For two services you will need:
- 200 grams of dry natural tofu
- 1 large onion
- 1 cup of turmeric
- 2 tbsp vegan yogurt
- 2 tbsp of frying oil
- 1 handful of fresh herbs (eg chives)
- Salt, pepper, paprika powder, Kala Namak if desired
preparation:
- Cut the onion into small cubes and cut the tofu into small pieces.
- Heat oil in a pan while mixing the tofu, turmeric and yogurt.
- Saute the onion until translucent and add the tofu-yogurt mixture.
- Finally, think about the spices and herbs.
Vegans also get their money’s worth at breakfast, as there are sweet and savory vegan dishes. Of course, a vegan diet has a positive impact on our climate balance, as animal food has a large CO2 footprint.
Read more at oekotest.de: