The best way to start the weekend – three nutritious Breakfast without meat

According to research scientists from the University of Copenhagen in Denmark, meat is not the best product for Breakfast. About it reports the edition Emancipe.

Consumption of vegetable proteins, in particular peas and beans contributes to a longer saturation. Your waist will benefit much more if you will start your day with plant-based foods, excluding meat.

Roll with hummus and zucchini grilled

Ingredients

1 zucchini

salt and pepper to taste

1 tablespoon olive oil

1 medium tomato or handful of cherry tomatoes

1/8 Cup sliced red onion

1 Cup of Kale

2 slices of cheddar cheese or Gouda

2 gluten-free tortillas

4 tablespoons of hummus

Cooking

Heat pan or grill on medium heat.

Cut the ends from the zucchini and cut lengthwise into strips. Zucchini drizzle with olive oil and sprinkle with salt and pepper.

Put zucchini on grill and cook for 3 minutes, flip and cook another 2 minutes. Remove and set aside.

Place tortillas on the grill for about a minute or until they become soft.

Put the tortilla on a plate, then put 2 tablespoons of hummus, one slice of cheese, slices of zucchini, 1/2 Cup cabbage, onions and tomatoes.

Wrap.

Vegan bowl “farmer’s market”

Ingredients

1/2 Cup quinoa (uncooked)

Tofu’s a QB scramble

1 tablespoon avocado oil (or coconut oil)

1 piece of tofu

1/2 teaspoon turmeric

1/2 teaspoon chili powder

1/2 teaspoon garlic powder

salt and pepper to taste

1 arrow green onions

1/2 bell pepper

2 cups of spinach

Hashbrown

2 medium potatoes

1/4 onion

1 tablespoon olive oil

a pinch of salt and pepper

Dressing

a handful of parsley or other herbs

a slice of lemon

Cooking

Cook the quinoa according to the instructions on the package.

Pat the tofu dry with a paper towel to remove excess moisture. Crumble tofu with hands into small pieces.

Heat the avocado oil in a frying pan over medium heat. Add green onions, tofu and seasonings and cook, stirring constantly for 2-3 minutes. Add bell pepper and spinach. Mix well and sauté for another 2-3 minutes.

To cook hashbrown, preheat the oven to 200 degrees.

Grate potatoes and onion on a large grater. Using a towel or a sieve, squeeze out excess liquid.

Mix potatoes, onion, olive oil, salt and pepper in a bowl.

Hashbrown shape and place on a baking sheet lined with parchment paper.

Bake for 10 minutes, then flip and place in the oven for another 10-15 minutes.

To assemble the bowl, put down the quinoa, top with tofu, then hashbrown. Sprinkle with chopped parsley and place a slice of lemon.

Cookies made from pumpkin and quinoa

Ingredients

1 egg or one flax egg

1/4 Cup butter or cashew nut butter of choice

1/4 + 2 cups pure maple syrup

3/4 Cup pumpkin puree

1 medium banana (mashed)

1 teaspoon vanilla extract

1 Cup quinoa flakes

1 Cup of rolled oats

1 teaspoon baking powder

2 teaspoons cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon ginger

1/4 teaspoon salt

1 tablespoon Chia seeds optional

Cooking

Preheat the oven to 180 degrees. Cover a baking sheet with parchment paper.

Whisk chicken or flax egg.

In a large bowl, whisk the cashew butter, syrup, pumpkin, banana and vanilla. Add the egg and mix.

Pour into a bowl the oats, quinoa flakes, baking powder, spices and salt, stir. Optionally, add Chia.

Shape cookies (for two tablespoons of dough for one cookie). Gently flatten biscuits with your fingers before you put it in the oven.

Bake cookies on the center rack for 15 to 18 minutes, until edges become Golden brown. Remove and let cool on baking sheet for 5 minutes, then transfer to a rack and cool completely.