The inclusion of protein in breakfast food aids in getting its maximum benefit. The digestive system is clear because typically there is a gap of 10 hours between the meal at night and breakfast. Food is processed better.
Protein keeps you full for longer – no more mid-morning snacks – and helps build muscle. Getting protein from a raw vegan diet can be challenging but it is not impossible. By carefully preparing raw ingredients, we can create protein-rich breakfast meals.
Here are 3 high-protein, time-friendly, and delicious breakfast ideas:
- Soaked whole grains
Whole grains always have more nutrients than those which have been rolled or pressed. Make your own healthy cereal-based breakfast by soaking and sprouting grains.
Most grains are good sources of protein. Amaranth and oats have the highest protein content per cup (about 125g) of grain – 28.1g and 26.3g, respectively.
Other grains that are high in protein and which can be eaten without cooking are:
- Wild Rice
Wash the grains thoroughly. Then soak the grains in adequate water. Each grain type has its own soaking duration before it becomes edible. After soaking the grains adequately, keep them wrapped in a muslin cloth overnight. Most grains will sprout within that time. Some might need a day more. Keep the cloth moist but not dripping with water.
To serve, top the sprouted grains with fresh fruits and berries to add sweet and sour notes to your meal.
Create a savory breakfast by adding to the cereal bowl, some fresh green herbs, onions, and tomatoes. Mix these along with unprocessed sea salt, freshly cracked black pepper and lemon juice. Naturally, savory radish slices will add the much-needed crunch!
Sprouts are another protein powerhouse. In fact, they are packed with several micronutrients and vitamins as well. Whether we like it or not, cooking some sprouts actually increases the bioavailability of the nutrients. Don’t let that discourage you, though.
Careful portioning of raw sprouts can help you get the protein content that you need. Here are some sprouts that are protein-rich:
- Mung beans
- Wheat seeds
- Kidney beans
- Dried peas
Always sprout legumes fresh and store batches for not more than two days in the refrigerator. Sprouting technique is the same as with grains although most legumes will sprout overnight.
Add flavorings like fresh green herbs, sea salt, fresh cracked black pepper, lime or lemon juice and the crunch of red onions and fresh tomatoes to get a hearty meal.
Remember, though, that all legumes cannot be eaten raw.
- Unroasted almonds
- Unroasted cashew nuts
- Unroasted peanuts
- Citrus fruits
- Seasonal fruits
You can choose from a wide range of ingredients.
Wondering how this is a smoothie? Add a cup of previously soaked oats. Blitz everything and you have your protein-rich smoothie. Nuts and oats are good protein sources but if you are able to, you could also use raw egg whites.
Fruits and dates will add natural sweet notes to the smoothie.
For vegetable shakes, you can add warm savory notes with fresh ginger and fresh turmeric root. Add a dash of unprocessed sea salt, some fresh cracked black pepper and a twist of lime for extra flavor.
The truth is that you may not always have the time or even kitchen space to prepare and portion the ingredients per your recommended diet plan. In cities, you can always take the help of catering companies to help execute and deliver meal plans. Most London catering companies, for example, are happy to prepare, portion, pack and deliver breakfast meals to your doorstep.
Another thing to remember when trying out new breakfast ideas: try out in small batches and make note of the ingredient quantities of the batch that succeeds.