Vegetarian diets have gotten wide recognition over the years with varieties to choose from the range of breakfast, lunch and dinner ideas. As more people acknowledge Vegetarian food and the health benefits that come with each treat including reducing the risk of certain cancers and heart disease, experts are driven to provide more diet plans, breakfast ideas and recipes to make each vegetarian meal worth eating.
While some vegetarians are lactose intolerant others rely on dairy products like milk yogurt, cheese and butter which brings us to the kinds of vegetarians there are out there.
Vegetarian Diets
1. The Lacto-vegetarians – Eat diets that include vegetables and dairy products such as milk, cheese, yogurt, butter, cream but excludes eggs.
2. Lacto-ovo vegetarians – Eats dairy products and eggs, but excludes meat, fish and poultry.
3. Ovo-vegetarians – Eats eggs but doesn’t tolerate meat, poultry, seafood and dairy products.
4. Pescatarians – exclude poultry, meat eggs and dairy, but enjoys eating fish.
5. Vegans – diet on every other food except dairy products, fish, eggs, poultry and meat or foods cooked with any of these products.
Therefore, to get the most out of a vegetarian diet, we are choosing a variety of plants proteins like nuts and legumes; vegetables and fruits. Below is the list of breakfast ideas and recipes to start your day on a special note.
Also, you can consult a registered dietitian to create a personalized vegetarian diet that is right for you.
Breakfast Ideas and Recipes for Vegetarians
1. Chocolate Oatmeal and Banana
Oatmeal is also referred to as porridge and a highly nutritious breakfast option for a vegetarian who is lactose intolerant. Oats are not only loaded with important minerals, vitamins and antioxidant plant compounds, but they are also a good source of carbohydrates and powerful soluble fiber beta-glucan 1, 2 and 3.
To prepare and enjoy the porridge as breakfast:
– Boil 500ml of water in a small size pot under low heat
– Add three (3) tablespoon of the ground oat into the simmering water, add a pinch of salt and 2 teaspoon sugar to taste.
– Allow it to cook for about 5 minutes and then turn off the heat.
– Turn into a cereal bowl and stir in 1 tablespoon cocoa powder and enjoy with banana or dry fruits.
2. Chips Mayai
Chips Mayai is a popular food in Africa known as french fries omelette that can be eaten plain or with sauce or salad. It is one of the breakfast options for vegetarians that are easy and require very little time to prepare. The chips are fried until crisps before the egg is whisked into the chips and allowed to cook for few minutes until it is set. Once prepared well, the egg makes it more filling or satiable until it’s time for the next meal of the day.
3. Fish and Potato
This breakfast idea is especially appealing to Pescatarians who doesn’t fancy poultry, meat, eggs and dairy food. Although fish and potato can also serve as lunch and dinner, it doesn’t make it any less delicious and high nutritious to start a beautiful day. You can either mash, bake and fry the potato and
4. Plantain Frittata
This is a fast-rising trend on the breakfast menu in West Africa and is a very suitable option for vegetarians to indulge. The good thing about plantain frittata is that, just as the chips mayai, it’s easy to wipe up for a nice warm breakfast, with slight modifications to suit your taste anytime.
Recipe and Preparation:
– Slice 1 ripe plantain into small round shapes, sprinkle with a pinch of salt and fry in oil on a medium heat until golden brown and cooked.
– Whisk the two or three large eggs and garnish with onion, green pepper, red pepper and sprinkle in a pinch of salt to taste.
– Put the egg mixture into the oily frying pan and gently deep/drop the fried plantain inside the mixture.
– Return the contents on a low heat and cover to cook for about 10 minutes until firm and set. You bake in an oven and once ready, enjoy with a glass of fresh juice.
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5. Peanut butter sandwich and soy milk
This vegetarian breakfast idea is as easy to make as its name goes and sustain your appetite past lunchtime. Soy milk is famously the best alternative, if not better, than cow milk. Made from soybeans, it is a great source of protein, essential fatty acids, vitamins, minerals and, therefore to say that vegans are not missing much in skipping dairy food is not an overstatement.
