Бесплатный фрагмент - The Vegetarian’s Breakfast Cookbook 50 Delicious and Satisfying Recipes

Toast with avocado and tomatoes

Ingredients:

2 slices of whole grain bread

1 ripe avocado

1 tomato, sliced

Salt and pepper to taste

Optional: red pepper flakes, fresh herbs, or balsamic glaze for garnish

Instructions:

Toast the slices of whole grain bread until they reach your desired level of crunchiness. While the bread is toasting, cut the ripe avocado in half and remove the pit. Scoop the flesh into a bowl and mash it with a fork until it reaches your desired consistency. Add salt and pepper to taste.

Once the toast is ready, spread the mashed avocado evenly onto each slice.

Top the avocado-covered toast with slices of fresh tomato. Sprinkle with a little more salt and pepper, and garnish with red pepper flakes, fresh herbs, or a drizzle of balsamic glaze if desired.

Spinach and feta cheese omelette

Ingredients:

4 large eggs

1 cup fresh spinach, chopped

1/4 cup feta cheese, crumbled

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon black pepper

Instructions:

In a small bowl, whisk the eggs together with salt and black pepper.

Heat the olive oil in a non-stick skillet over medium heat.

Add the chopped spinach to the skillet and cook for 2—3 minutes, until the spinach is wilted. Pour the whisked eggs over the spinach in the skillet. Cook the omelette for 2—3 minutes, or until the edges start to set. Sprinkle the crumbled feta cheese over one half of the omelette. Carefully fold the other half of the omelette over the cheese. Cook for another 2—3 minutes, or until the eggs are fully set and the cheese is melted. Slide the omelette onto a plate and serve hot.

Quinoa breakfast bowl with berries and almonds

Ingredients:

1 cup quinoa

2 cups water

1/4 teaspoon salt

1/2 cup sliced almonds

1 cup mixed berries (such as strawberries, blueberries, and raspberries)

1/4 cup honey

1/2 teaspoon cinnamon

1/2 cup Greek yogurt

Instructions:

Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds.

In a medium saucepan, combine the quinoa, water, and salt. Bring to a boil over medium-high heat.

Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the water is absorbed.

In a small nonstick skillet, toast the almonds over medium heat, stirring frequently, for 3 to 5 minutes, or until golden brown and fragrant.

In a small bowl, toss the berries with the honey and cinnamon.

To assemble the breakfast bowls, divide the quinoa among four bowls. Top each with 1/4 cup of the Greek yogurt, followed by the honey-cinnamon berries and the toasted almonds.

Serve immediately and enjoy!

This quinoa breakfast bowl with berries and almonds is a nutritious and delicious way to start your day. It’s packed with protein, fiber, and antioxidants, and it’s easy to customize with your favorite fruits and nuts. Plus, the sweet and tangy honey-cinnamon berries add a burst of flavor that will make your taste buds sing. Give it a try and see for yourself!

Chia seed pudding with fruit

Ingredients:

1/4 cup of chia seeds

1 cup of almond milk (or any other type of milk)

1 tablespoon of honey

1/2 teaspoon of vanilla extract

Assorted fruits (such as berries, bananas, kiwi, or mango)

Instructions:

In a mixing bowl, combine the chia seeds, almond milk, honey, and vanilla extract. Stir well to ensure that the chia seeds are evenly distributed.

Cover the bowl and refrigerate for at least 4 hours, or overnight. This will allow the chia seeds to absorb the liquid and create a pudding-like consistency.

Once the chia seed pudding has set, give it a good stir to break up any clumps that may have formed.

Serve the chia seed pudding in individual bowls or jars, and top with your favorite fruits. You can also add a drizzle of honey or a sprinkle of granola for extra sweetness and crunch.

Enjoy the chia seed pudding with fruits for a delicious and nutritious breakfast! It’s a great way to start your day with a healthy dose of fiber, protein, and vitamins from the fresh fruits.

Tofu scramble with vegetables

Ingredients:

1 block of firm tofu, drained and crumbled

1 tablespoon olive oil

1/2 onion, diced

1 red bell pepper, diced

1 cup spinach, chopped

1 teaspoon turmeric

1 teaspoon garlic powder

1/2 teaspoon cumin

Salt and pepper to taste

Optional: nutritional yeast, hot sauce, avocado, salsa

Instructions:

Heat olive oil in a large skillet over medium heat.

Add the diced onion and red bell pepper to the skillet and sauté for 3—4 minutes, until the vegetables begin to soften. Add the crumbled tofu to the skillet, stir to combine with the vegetables, and let cook for 2—3 minutes.

Sprinkle the turmeric, garlic powder, and cumin over the tofu mixture and stir to evenly distribute the spices. Add the chopped spinach to the skillet and cook for an additional 2—3 minutes, until the spinach is wilted.

Season the tofu scramble with salt and pepper to taste.

Serve the tofu scramble hot, with optional toppings such as nutritional yeast, hot sauce, avocado, or salsa.

Vegan banana pancakes

Ingredients:

1 cup of all-purpose flour

1 tablespoon of sugar

2 teaspoons of baking powder

1/4 teaspoon of salt

1 ripe banana, mashed

1 cup of non-dairy milk (such as almond or soy milk)

1 tablespoon of vegetable oil

1 teaspoon of vanilla extract

Instructions:

In a large mixing bowl, combine the flour, sugar, baking powder, and salt.

In a separate bowl, mash the ripe banana and add it to the dry ingredients.

Pour in the non-dairy milk, vegetable oil, and vanilla extract. Mix until just combined; do not overmix.

Heat a non-stick skillet or griddle over medium heat.

Scoop 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.

Repeat until all the batter is used.

Serve your vegan banana pancakes warm, topped with sliced bananas, maple syrup, or your favorite vegan toppings.

Fresh Fruit & Granola smoothie bowl

Ingredients:

1 cup of mixed frozen fruit (such as strawberries, blueberries, and bananas)

1/2 cup of vanilla Greek yogurt

1/2 cup of almond milk

1/4 cup of granola

1 tablespoon of honey

1 tablespoon of chia seeds

1 tablespoon of shredded coconut

Fresh fruit for topping (such as sliced bananas, berries, or kiwi)

Instructions:

In a blender, combine the frozen fruit, Greek yogurt, almond milk, honey, and chia seeds. Blend until smooth and creamy.

Pour the smoothie into a bowl and sprinkle the granola on top.

Add the fresh fruit on top of the granola.

Sprinkle with shredded coconut for an extra bit of flavor and texture.

Vegetable Breakfast Burrito

Ingredients:

1 tablespoon olive oil

1/2 onion, diced

1 bell pepper, diced

1 small zucchini, diced

1 cup spinach

6 eggs

Salt and pepper to taste

4 large flour tortillas

1/2 cup shredded cheese (cheddar, Monterey Jack, or pepper jack)

Salsa or hot sauce (optional)

Instructions:

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 3—4 minutes.

Add the diced bell pepper and zucchini to the skillet and cook for another 5—6 minutes or until the vegetables are softened.

Stir in the spinach and cook until wilted.

In a separate bowl, beat the eggs and season with salt and pepper. Pour the eggs into the skillet with the cooked vegetables and scramble until the eggs are cooked through. Remove from heat.

Warm the flour tortillas in a separate skillet or in the microwave for a few seconds. Divide the egg and vegetable mixture among the tortillas, then sprinkle with shredded cheese. Roll up the tortillas, folding in the sides to enclose the filling. If desired, top the breakfast burritos with salsa or hot sauce for an extra kick.

Overnight Oatmeal with Blueberries and Almonds

Ingredients:

1 cup rolled oats

1 cup almond milk (or any milk of your choice)

1/2 cup Greek yogurt

1 tablespoon chia seeds

1 tablespoon honey or maple syrup (optional, for sweetness)

1/2 teaspoon vanilla extract

1/2 cup fresh blueberries

2 tablespoons sliced almonds

A pinch of salt

Instructions:

Combine Dry Ingredients:

In a mixing bowl, combine the rolled oats, chia seeds, and a pinch of salt.

Add Wet Ingredients:

Pour in the almond milk and Greek yogurt into the bowl with the dry ingredients. Add the vanilla extract and honey/maple syrup if you prefer a sweeter taste. Stir the mixture well until everything is evenly combined.

Layering:

Take a jar or airtight container and begin layering your oatmeal. Start with a layer of the oat mixture, then add a handful of fresh blueberries. Repeat this process until the jar is almost full, finishing with a layer of oats on top.

Refrigerate Overnight:

Cover the jar with a lid and place it in the refrigerator. Allow the oats to soak and soften overnight. This gives the chia seeds time to expand and create a creamy consistency.

Morning Assembly:

The next morning, give the oatmeal a good stir. You can add a bit more almond milk if the mixture is too thick for your liking.

Top with Blueberries and Almonds:

Add a handful of fresh blueberries and sliced almonds on top for an extra burst of flavor and crunch.

Serve and Enjoy:

Spoon the overnight oatmeal into a bowl and savor the delicious combination of creamy oats, sweet blueberries, and crunchy almonds. Feel free to drizzle a little extra honey or maple syrup on top if you like it sweeter.

This overnight oatmeal is not only a time-saver but also a nutritious and satisfying way to start your day with a burst of energy. Customize the recipe with your favorite toppings or fruits for a personalized touch!

Coconut Yogurt Parfait with Nuts and Seeds

Ingredients:

1 cup coconut yogurt (plain or flavored)

1/2 cup granola (homemade or store-bought)

1/4 cup mixed nuts (almonds, walnuts, pecans)

2 tablespoons mixed seeds (chia seeds, pumpkin seeds, sunflower seeds)

1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)

Honey or maple syrup (optional, for sweetness)

Shredded coconut (optional, for garnish)

Instructions:

If the coconut yogurt isn’t pre-sweetened and you prefer it sweeter, mix in honey or maple syrup to taste.

Chop the mixed nuts into smaller pieces for easier layering.

Assemble the Parfait:

Start by layering the bottom of serving glasses or bowls with a spoonful of coconut yogurt.

Sprinkle a layer of granola over the yogurt. This adds a delightful crunch.

Add a layer of mixed nuts and seeds on top of the granola.

Repeat the Layers:

Add another layer of coconut yogurt on top of the nuts and seeds.

Scatter a few fresh berries over the yogurt layer.

Final Layers:

Top the berries with another layer of coconut yogurt.

Finish with a final sprinkle of granola, nuts, seeds, and fresh berries.

Garnish and Serve:

Optionally, garnish with shredded coconut for added texture and flavor.

Serve the coconut yogurt parfait immediately and enjoy the delightful blend of flavors and textures!

Feel free to customize the parfait by adding sliced bananas, diced mangoes, or any other fruits you prefer.

For added sweetness, drizzle a bit more honey or maple syrup between the layers or on top.

Make it ahead! Prepare the parfait in advance and store it in the refrigerator, but add the granola just before serving to keep it crunchy.

This Coconut Yogurt Parfait with Nuts and Seeds offers a refreshing and nutritious breakfast option packed with flavors and textures to kickstart your day!

Caprese Breakfast Sandwich

Ingredients:

2 slices of whole-grain bread

2 large eggs

2 slices of fresh mozzarella cheese

1 medium tomato, sliced

Fresh basil leaves

Olive oil

Balsamic glaze (optional)

Salt and pepper to taste

Instructions:

Slice the tomato and fresh mozzarella cheese.

Wash and dry the fresh basil leaves.

Crack the eggs into a bowl and beat lightly. Season with salt and pepper.

Cook the Eggs:

Heat a non-stick skillet over medium heat and add a little olive oil.

Pour the beaten eggs into the skillet and cook until the edges start to set.

Gently fold the edges of the eggs toward the center using a spatula to create a round shape. Cook until the eggs are fully set. Remove from heat.

Assemble the Sandwich:

Take one slice of bread and layer it with the cooked eggs.

Place the slices of fresh mozzarella cheese on top of the eggs.

Add the sliced tomatoes on top of the cheese.

Layer fresh basil leaves over the tomatoes.

Drizzle a little balsamic glaze (if using) over the basil leaves for added flavor.

Place the second slice of bread on top to complete the sandwich.

Cook the Sandwich:

Heat a clean skillet or panini press over medium heat.

Brush the outsides of the sandwich lightly with olive oil.

Place the assembled sandwich onto the skillet or panini press and cook for 3—4 minutes on each side until the bread turns golden brown and the cheese begins to melt.

Once the sandwich is cooked to your liking, remove it from the heat.

Cut the sandwich in half diagonally or into quarters.

Serve immediately while warm and enjoy your delicious Caprese breakfast sandwich!

Feel free to adjust the ingredients or add extra toppings like avocado, spinach, or your favorite sauce to customize the sandwich to your taste.

Sweet Potato and Black Bean Hash

Ingredients:

2 medium-sized sweet potatoes, peeled and diced into small cubes

1 can (15 oz) black beans, drained and rinsed

1 red bell pepper, diced

1 small red onion, finely chopped

2 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon chili powder (adjust to taste)

Salt and pepper to taste

2 tablespoons olive oil

Fresh cilantro or parsley for garnish

Optional toppings: avocado slices, salsa, sour cream, or a fried egg

Instructions:

Preheat your oven to 400° F (200° C).

Prepare the Sweet Potatoes:

In a large bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, cumin, smoked paprika, chili powder, salt, and pepper until well coated.

Roast the Sweet Potatoes:

Spread the seasoned sweet potatoes on a baking sheet in a single layer. Roast in the preheated oven for 20—25 minutes or until the sweet potatoes are tender and slightly crispy on the edges. Stir halfway through to ensure even cooking.

Sauté the Vegetables: