25 Helppoa Kasvisruokaa

2024 Kirjoittaja: Cecilia Ryder | [email protected]. Viimeksi muokattu: 2023-12-17 14:20

Onko sinulla hyvä vai huono päivä, voi riippua täysin aamiaisestasi. On tieteellisesti todistettua, että säännöllinen aamiaisen nauttiminen voi parantaa kognitiivista toimintaa, akateemista suorituskykyä, muistia ja mielialaa (1) (2) (3). Mutta kiireisen aikataulun käytännön ongelma on ajan puute ja uudet aamiainenideot. Jälkimmäisestä puhuen, kasvissyöjillä ja vegaaneilla on rajoitetummat vaihtoehdot. Jos olet samaa mieltä, lue tämä artikkeli tietääksesi, miten voit valmistaa herkullisia ja terveellisiä kasvisruokia, jotka kirkastavat päivääsi. Joten, aseta kokin korkki ja ole luova!

1. Banaanipähkinävoi Tortilla

Kuva: iStock

Valmistusaika: 7 min Kypsennysaika: 3 min Kokonaisaika: 10 min Annokset: 1

Ainekset

• 1 tortilla
• 12 rkl maapähkinävoita
• 10 viipaletta banaania
• 1 tl orgaanista hunajaa
• Ripottele muskottipähkinäjauhetta

Kuinka valmistautua

1. Kuumenna paistinpannu ja paahtele tortillaa minuutin ajan kummallakin puolella.
2. Ota se pois paistinpannusta ja laita se lautaselle.
3. Levitä maapähkinävoita sille tasaisesti.
4. Lisää banaaniviipaleet, hunaja ja muskottipähkinäjauhe.
5. Rullaa tai taita se vain kuin tako ja nauti!

2. Omenaporkkana-muffinssi

Kuva: iStock

Valmistusaika: 15 min Kypsennysaika: 20 min Kokonaisaika: 45 min Annokset: 12

Ainekset

• 1 kuppia jauhoja
• 1 ¾ kuppia kauraleseitä
• ¾ kuppi kirnupiimää
• ¾ kuppi kuorittua ja hienonnettua omenaa
• ¾ kuppi raastettua porkkanaa
• ⅔ kuppi ruskeaa sokeria
• ½ kuppi rypsiöljyä
• 1 ½ tl ruokasoodaa
• ½ tl suolaa
• ¼ hienonnetut saksanpähkinät
• 1 tl kanelijauhetta

Kuinka valmistautua

1. Sekoita kaurahiutaleet, jauhot, sokeri, ruokasooda, kaneli ja suola kulhoon.
2. Vatkaa rapsiöljy ja kirnupiimä toiseen kulhoon.
3. Kaada märät ainesosat varovasti kulhoon, joka sisältää kuivia ainesosia.
4. Lisää nyt omenat, porkkanat ja saksanpähkinät. Sekoita hyvin.
5. Kuumenna uuni 200 asteeseen.
6. Vuoraa muffinssialusta paperivuorauksilla.
7. Laita lusikallinen taikinaa jokaiseen muffinsikuppiin tarjottimessa.
8. Paista 20-25 minuuttia.
9. Tarkista pistämällä hammastikku muffinin keskelle. Jos se tulee puhtaana, muffinisi ovat valmiita.
10. Jäähdytä ne ennen syömistä.

3. Quinoa & Black Bean aamiainen laihtuminen

Kuva: iStock

Valmistusaika: 15 min Kypsennysaika: 30 min Kokonaisaika: 45 min Annokset: 5

Ainekset

• ⅔ kuppi quinoa
• 1 rkl riisileseöljyä
• ¼ kuppi hienonnettua sipulia
• 1 kuppi jäädytettyjä maissiydimiä
• 1 tölkki mustia papuja
• 1 tl hienonnettua valkosipulia
• ¼ tl cayenne-pippuria
• 1 tl kumina-jauhetta
• 1 ½ kuppi kasvisliemi
• Kourallinen korianteria
• Suolaa maun mukaan

Kuinka valmistautua

1. Kuumenna pannu ja lisää riisileseöljyä.
2. Lisää sipulit ja valkosipuli ja keitä, kunnes sipulit ovat läpikuultavia.
3. Sekoita nyt quinoa, cayenne-pippuri, kumina-jauhe ja kasviliemi.
4. Peitä ja hauduta, kunnes seos kiehuu.
5. Lisää suola, mustat pavut ja maissiydimet ja keitä, kunnes liemi imeytyy.
6. Siirrä keitetyt mustat mustapavut levylle ja koristele korianterilla.

4. Vegaaninen pinaatti-quiche

Kuva: iStock

Valmistusaika: 20 min Kypsennysaika: 40 min Kokonaisaika: 60 min Annokset: 4

Ainekset

• 4 oz viipaloituja nappisieniä
• 12 oz tofua, puristettu ylimääräisen veden poistamiseksi
• 8 oz jauhoja
• 4 oz vegaanivoita
• 2 rkl kylmää vettä
• 2 rkl riisileseöljyä
• 1 kuppi hienonnettua pinaattia
• ½ cup hienonnettua sipulia
• 2 tablespoons chopped parsley
• 2 tablespoons pumpkin seeds
• 1 teaspoon black pepper
• Salt to taste

How to Prepare

1. Sift the salt and the flour together.
2. Rub in the vegan butter until the flour starts to resemble breadcrumbs.
3. Add water to the flour and make a dough.
4. Wrap the dough with a cling film and leave it in the fridge for 20 -30 minutes.
5. In the meantime, steam the spinach and preheat the oven to 195 degree Celsius.
6. Heat oil in a pan and fry the onions.
7. Add mushrooms and cook for about 2 minutes.
8. Blend the tofu using a blender and add fresh parsley to it.
9. Pour this mixture into the pan and remove it from the flame.
10. Now, roll the dough and use it for lining a flan dish.
11. Pour the spinach and tofu mix and top it with pumpkin seeds.
12. Bake it for half an hour and your vegan spinach quiche is ready.

5. Grilled Tofu Sandwich

Image: iStock

Prep Time: 7 min Cooking Time: 3 min Total Time: 10 min Serves: 1

Ingredients

• 12 oz tofu cubes, pressed to remove the excess water
• 8 multigrain bread slices
• 2 tablespoons finely chopped tomatoes
• 1 iceberg lettuce leaf
• ¼ onion, thinly sliced
• 8 slices of pickled cucumbers
• ⅙ cup shredded Chinese cabbage
• ¼ cup carrot slices
• 2 tablespoons rice bran oil
• 1 teaspoon hot sauce
• Salt to taste

How to Prepare

1. Heat the oil in a pan and stir-fry the tofu for about a minute.
2. Take 4 bread slices and add lettuce, tomato, Chinese cabbage, carrot, and salt.
3. Add the tofu cubes, hot sauce, and pickled cucumber slices.
4. Close the sandwiches and grill it before eating.

6. Vegan Crepes

Image: iStock

Prep Time: 7 min Cooking Time: 5 min Total Time: 12 min Serves: 4

Ingredients

• ½ cup soy milk
• ½ cup all-purpose flour
• 2 tablespoons maple syrup
• ½ cup water
• ¼ cup vegan butter
• ¼ teaspoon salt

How to Prepare

1. Mix soy milk, flour, sugar, salt, vegan butter, and maple syrup in a bowl.
2. Refrigerate the mix for an hour.
3. Heat a skillet and add vegan butter.
4. Add 2-3 tablespoons of the batter and swirl it. Cover the skillet.
5. Flip it over when it’s golden brown on the other side.

7. Buckwheat Waffles Gluten Free Breakfast

Image: iStock

Prep Time: 15 min Cooking Time: 20 min Total Time: 35 min Serves: 4

Ingredients

• 1 cup buckwheat flour
• 1 egg
• ¼ cup coconut oil
• 1 cup almond milk
• 1 tablespoon coconut sugar
• ¼ teaspoon cinnamon powder
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 cup milk
• 1 cup yogurt
• ¼ cup water
• ½ teaspoon salt
• 4 banana slices
• 2 tablespoons maple syrup
• 2 tablespoons peanut butter

How to Prepare

1. Turn your waffle maker and set it on medium.
2. Mix buckwheat flour, baking soda, baking powder, salt, and cinnamon.
3. Separate the egg white and beat it using an electric egg beater or whisker.
4. Add the sugar while you beat the egg. Beat it till you get soft peaks.
5. In a bowl, whisk egg yolk, water, milk, and yogurt.
6. Pour the wet mix into the dry mix and fold the beaten egg whites into the batter.
7. Pour this batter into your waffle maker and cook until the waffle maker indicator shows that the waffle is cooked.
8. Gently push the waffle out using a fork.
9. Serve with maple syrup and peanut butter.

8. Bengal Gram Flour Pancake

Image: iStock

Prep Time: 15 min Cooking Time: 10 min Total Time: 25 min Serves: 2

Ingredients

• ½ cup Bengal gram flour
• ¼ cup water
• ¼ cup chopped onions
• 2 tablespoons chopped cilantro
• ½ teaspoon chopped chili
• 3 tablespoon olive oil
• Salt to taste

How to Prepare

1. Mix Bengal gram flour, water, salt, chili, onion, and cilantro in a bowl.
2. Heat a skillet and in it the olive oil.
3. Put 2 tablespoons of the Bengal gram flour batter and spread the batter evenly using the back of a spoon, in a circular motion.
4. Let it cook for 2 minutes and then flip it.
5. Cook it for 2-3 minutes, and your breakfast is ready.

9. Chickpea Omelet

Image: iStock

Prep Time: 15 min Cooking Time: 10 min Total Time: 25 min Serves: 3

Ingredients

• 1 cup chickpea flour
• ½ cup chopped scallions
• ½ cup sauteed mushrooms
• 1 cup chopped spinach
• 1 cup water
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon black pepper
• ½ teaspoon baking soda
• 4 tablespoons olive oil
• Salt to taste

How to Prepare

1. Mix chickpea flour, salt, pepper, garlic powder, baking soda, and water in a bowl.
2. Heat a skillet and add olive oil.
3. Pour 2 tablespoons of the batter and spread it evenly.
4. Add the mushrooms, spinach, and scallions on top and let it cook for 2 minutes.
5. Now, flip it over and cook for another 2 minutes and your breakfast is ready!

10. Vegetable Vermicelli

Image: iStock

Prep Time: 10 min Cooking Time: 10 min Total Time: 20 min Serves: 2

Ingredients

• 1 cup vermicelli
• ¼ cup chopped carrots
• ¼ cup chopped onions
• ½ teaspoon grated ginger
• ½ teaspoon mustard seeds
• 2 cups water
• Handful of curry leaves
• 2 tablespoons toasted peanuts
• 1 tablespoon chopped green chili
• 2 tablespoons lime juice
• 3 tablespoons rice bran oil
• Salt to taste

How to Prepare

1. Boil 2 cups of water in a pot and add salt to it.
2. Add the vermicelli to the boiling water and cook it until soft.
3. Strain the water and keep the vermicelli aside.
4. Heat the oil in a pan and add mustard seeds and curry leaves.
5. Add ginger and cook for 15 seconds.
6. Add onion and cook until they become translucent.
7. Add the carrot, salt, and nuts and cook for 1 minute.
8. Now, add the boiled vermicelli and mix well and cook for about a minute.
9. Add the lemon juice and give it a final stir.
10. Serve it hot.

11. Zucchini Muffins

Image: iStock

Prep Time: 20 min Cooking Time: 25 min Total Time: 45 min Serves: 6

Ingredients

• 1 cup peeled and grated zucchini
• ¾ cup all-purpose flour
• 1 egg
• ¼ cup chopped raisins
• ¼ cup rice bran oil
• ½ cup brown sugar
• ¼ teaspoon baking soda
• ¼ teaspoon baking powder
• ¼ teaspoon salt
• ½ cup chopped walnut
• ¼ teaspoon ground cinnamon

How to Prepare

1. Mix the flour, sugar, salt, baking soda, baking powder, and cinnamon powder in a bowl.
2. Add the oil and egg to the mix and combine.
3. Fold in the raisins and zucchini.
4. Preheat the oven.
5. Grease a muffin tray and add 1-2 tablespoons of the batter in each greased cups.
6. Bake for 25 minutes at 350 degrees Celsius.
7. Cool for 5 minutes before eating.

12. Poha

Image: iStock

Prep Time: 10 min Cooking Time: 10 min Total Time: 20 Serves: 2

Ingredients

• 1 cup soaked and water drained flattened rice or poha
• 1 teaspoon mustard seeds
• ¼ cup chopped onion
• ¼ cup chopped tomatoes
• 1 teaspoon chopped chili
• 2 teaspoons chopped cilantro
• 3 tablespoons lime juice
• 2 tablespoons toasted nuts
• 3 tablespoons rice bran oil
• ⅙ teaspoon turmeric powder
• Handful of curry leaves
• Salt to taste

How to Prepare

1. Heat a frying pan and add oil.
2. Add mustard seeds and curry leaves and fry for 10 seconds.
3. Add the chopped onion and fry until they are translucent.
4. Now, add the chili and tomatoes. Cook for 20 seconds.
5. Add the poha, nuts, turmeric powder, and salt. Stir well and cook for 1 minute.
6. Add lime juice and mix well.
7. Garnish with chopped cilantro.

13. Whole Wheat Gingerbread Pancake

Image: iStock

Prep Time: 10 min Cooking Time: 10 min Total Time: 20 Serves: 3

Ingredients

• 1 cup whole wheat flour
• ½ cup milk
• ½ cup yogurt
• 1 egg
• ½ teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon powdered ginger
• ¼ teaspoon nutmeg powder
• 2 tablespoon brown sugar
• ⅙ cup rice bran oil
• ¼ teaspoon powdered clove
• ¼ teaspoon salt

How to Prepare

1. Mix the wheat flour, baking soda, baking powder, nutmeg powder, ginger powder, clove powder, brown sugar, and salt in a bowl.
2. Mix egg, milk, yogurt, and oil in another bowl.
3. Now, mix the dry and the wet ingredients together.
4. Grease a skillet and pour 2 tablespoons of the batter and cook until golden brown on both sides.
5. Serve with maple syrup.

14. Tomato Spinach Mushroom Breakfast Sandwich

Image: iStock

Prep Time: 10 min Cooking Time: 10 min Total Time: 20 Serves: 2

Ingredients

• 1 large tomato, sliced
• ½ cup spinach
• 4 slices of multigrain bread
• 1 cup sliced button mushroom
• 1 teaspoon minced garlic
• ½ teaspoon black pepper
• 2 tablespoons grated cheese
• Salt to taste
• 2 tablespoons olive oil

How to Prepare

1. Heat the olive oil and stir-fry the mushrooms for about a minute.
2. Remove the mushrooms and in the same oil, stir-fry the garlic until brown.
3. Add spinach and cook for about 30 seconds.
4. Now, assemble the sandwich by adding spinach, tomato slices, mushrooms, and grated cheese.
5. Grill the sandwiches and your breakfast is ready.

15. Kale, Carrot, Pear Smoothie

Image: iStock

Prep Time: Total Cooking Time: Total Time: Serves:

Ingredients

• 1 cup chopped kale
• ½ cup chopped carrot
• 2 pears, chopped
• 4 tablespoons lime juice
• 1 tablespoon honey
• ¼ teaspoon pink Himalayan salt

How to Prepare

1. Toss the kale, carrot, and pear into a blender and spin it.
2. Pour the smoothie out into glasses and add pink Himalayan salt, honey, and lime juice.
3. Stir well before drinking.

16. Healthy Vegetarian Breakfast Burrito

Image: iStock

Prep Time: 10 min Cooking Time: 5 min Total Time: 20 min Serves: 2

Ingredients

2 tortillas

• ½ cup grated cottage cheese
• ¼ cup boiled sweet corn
• ½ cup chopped kale
• ½ cup julienned green bell peppers
• ½ cup bean sprouts
• 2 tablespoons lime juice
• ½ teaspoon pepper
• Salt to taste

How to Prepare

1. Toast the tortillas and lay them on your the chopping board.
2. Put the veggies, cottage cheese, lime juice, salt, and pepper on one side of the tortilla.
3. Fold the tortilla and take a bite!

17. Anana Sour Cream Bread With Avocados

Image: iStock

Prep Time: Total Cooking Time: Total Time: Serves:

Ingredients

• ½ cup mashed avocado
• 2 cup wheat flour
• ½ cup brown sugar
• 1 cup mashed banana
• 1 teaspoon ground flax seeds
• ½ cup sour cream
• 1 teaspoon instant coffee
• ¼ cup organic honey
• 3 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon sea salt
• 1 teaspoon vanilla

How to Prepare

1. Mix banana, avocado, sour cream, vanilla extract, and honey in a bowl.
2. Mix flour, baking soda, baking powder, coffee, sea salt, brown sugar, and ground flax seeds in another bowl.
3. Mix the wet and dry ingredients together.
4. Preheat the oven to 350 degrees Celsius.
5. Grease a baking tray and pour the batter into the tray.
6. Bake for about 35-40 minutes.
7. Cool it down to room temperature before eating.

18. Berries & Oatmeal Smoothie

Image: iStock

Prep Time: 5 min Cooking Time: 2 min Total Time: 7 min Serves: 2

Ingredients

• ½ cup blueberry
• ½ cup strawberry
• 2 tablespoons organic honey
• 4 tablespoons oats bran
• ½ cup avocado
• 2 tablespoons chia seeds
• 1 tablespoon whey protein

How to Prepare

1. Toss all the ingredients into NutriBullet or a blender.
2. Give it a quick spin and pour the smoothie into a glass.

19. Breakfast Fruit Bowl

Image: iStock

Prep Time: 7 min Cooking Time: 0 min Total Time: 7 Serves: 2

Ingredients

• 1 banana
• ¼ cup papaya
• 1 kiwi
• Pinch of pink Himalayan salt
• Pinch of black pepper

How to Prepare

1. Slice the banana, papaya, and kiwi.
2. Toss them into a bowl.
3. Sprinkle a pinch of pink Himalayan salt and pepper before eating.

20. Oatmeal Blueberry Waffles

Image: iStock

Prep Time: Total Cooking Time: Total Time: Serves:

Ingredients

• ⅔ cup all-purpose flour
• ½ cup instant oats
• ⅔ cup milk
• 1 egg
• 1 tablespoon brown sugar
• 1 teaspoon baking powder
• ½ cup blueberries
• ¼ cup ground pecan nuts
• ½ teaspoon lemon juice
• ¼ cup rice bran oil
• ½ teaspoon salt

How to Prepare

1. In a bowl, mix the egg, milk, oil, and lemon juice.
2. In another bowl, mix flour, oats, brown sugar, salt, ground pecan nuts, and salt.
3. Now, mix the wet and dry ingredients together.
4. Fold in the blueberries.
5. Heat the waffle iron and pour ¼ cup of the waffle mix.
6. Cook until the waffle indicator indicates that the waffle is cooked.

21. Tomato Pineapple And Figs Smoothie

Image: iStock

Prep Time: 10 min Cooking Time: 3 min Total Time: 13 min Serves: 2

Ingredients

• 1 cup chopped tomato
• ½ cup pineapple
• ½ cup figs
• 4 tablespoons lime juice
• Handful of mint leaves
• Pinch of pink Himalayan salt

How to Prepare

1. Toss the tomato, pineapple, figs, and mint leaves into a blender and give it a spin.
2. Pour the smoothie into two glasses.
3. Add lime juice and a pinch of pink Himalayan salt.
4. Stir well before drinking.

22. Idli And Coconut Chutney- South Indian Breakfast

Image: iStock

Prep Time: 15 min Cooking Time: 15 min Total Time: 30 min Serves: 3

Ingredients

For Idli

• 1 cup idli mix
• ⅔ cup water
• ½ teaspoon fruit salt
• 3 tablespoons rice bran oil

For Coconut Chutney

• 1 cup grated fresh coconut
• 1 teaspoon grated ginger
• 2 chopped green chilies
• 2 teaspoons peanut
• 1 teaspoon roasted split Bengal gram
• 1 teaspoon lemon juice
• 1 dry red chili
• Handful of curry leaves
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 teaspoon rice bran oil
• ½ cup water
• Salt to taste

How to Prepare

1. Grease the idli plates with oil.
2. In a bowl add instant idli mix, and water. Mix well.
3. Keep it aside for 15-20 minutes.
4. Add the fruit salt to the batter and mix well.
5. Heat 2-3 cups of water in a 5 liter idli steamer or electric cooker.
6. Pour the idli batter into the molds and put the idli plates into the steamer or cooker.
7. Cook for 10-12 minutes and your idlis are ready.
8. For coconut chutney, blend the grated coconut, split Bengal gram, chopped green chilies, and peanut.
9. In a pan, heat the oil and add mustard seeds, cumin seeds, dry red chili, and curry leaves. Remove once they start to splutter.
10. Add this to the blended paste, and the coconut chutney is ready.

23. Vegan Frittata Healthy Breakfast

Image: iStock

Prep Time: 10 min Cooking Time: 40 min Total Time: 50 min Serves: 4

Ingredients

• 1 cup drained tofu
• 2 tablespoons nutritional yeast flakes
• ½ cup chopped sweet potato
• ¼ cup chopped red onion
• 1 tablespoon minced garlic
• ¼ cup chopped scallions
• ¼ cup chopped bell pepper
• 1 cup chopped baby spinach
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• ½ teaspoon turmeric
• ½ teaspoon black pepper
• Salt to taste

How to Prepare

1. Blend the tofu, turmeric, nutritional yeast, cornstarch, and soy sauce into a creamy paste.
2. Add olive oil to a hot pan and cook the sweet potatoes for 2 minutes.
3. Add the onions and cook for 1 minute and remove the onions and sweet potato from the pan.
4. Add garlic to the same pan and saute.
5. Add scallions and cook for 30 seconds.
6. Now, add the spinach and cook for 10 seconds.
7. Fold the tofu mix into the pan.
8. Add this mix to a baking tray.
9. Top it with onion and sweet potatoes.
10. Bake in a preheated oven for about 35 minutes.

24. Chia Seed Pudding Breakfast For Weight Loss

Image: iStock

Prep Time: 5 min Cooking Time: 5 min Total Time: 10 min Serves: 4

Ingredients

• ½ cup chia seeds
• 2 cups coconut milk
• ½ teaspoon vanilla extract
• ¼ cup organic maple syrup
• ¼ teaspoon nutmeg powder
• Pinch of salt

How to Prepare

1. Blend coconut milk, nutmeg powder, maple syrup, salt, and vanilla extract in a blender.
2. Add the chia seeds into the mix.
3. Refrigerate it overnight and have it for breakfast the next morning.

25. Whole Grain Pumpkin Waffle

Image: iStock

Prep Time: 10 min Cooking Time: 10 min Total Time: 20 min Serves: 2

Ingredients

• 1 ½ cup wheat flour
• 2 eggs
• 1 tablespoon pumpkin pie spice
• 1 cup pumpkin puree
• 1 ½ cup milk
• 4 tablespoons rice bran oil
• 3 teaspoon baking powder
• ½ teaspoons baking soda
• 3 tablespoons brown sugar
• ⅛ teaspoon salt
• Maple syrup
• Berries

How to Prepare

1. Mix the eggs, milk, pumpkin puree, and oil in a bowl.
2. Mix the wheat flour, pumpkin pie spice, brown sugar, salt, baking soda, and baking powder in another bowl.
3. Now, mix the dry and the wet ingredients together.
4. Heat the waffle iron and pour ¼ cup of the batter.
5. Cook till the waffle indicator shows that the waffle is cooked.
6. Gently push the waffle out using a fork.
7. Serve with berries and maple syrup.

Siellä menet - 25 kasvisruokaa sisältäviä aamiaisreseptejä, mukaan lukien vegaanisen aamiaisen reseptit, joita voit kokeilla. Nämä reseptit ovat ravitsevia ja täynnä ja rikkovat yksitoikkoisuuden syödä saman aamiaisen joka päivä. Pienellä vaivalla voit kohottaa mielialaasi ja laittaa kallisarvoisen hymyn rakkaasi kasvoille. Joten, älä odota, kokeile niitä tänään!