Anyone who is interested in a plant-based diet and wants to change their diet usually has many questions. The answers to these questions are often long and complicated, but it is easy to get started. VeVeRo helps to find a beginning, with many practical tips and little confusing theory. Because nutrition is very individual, the ideas are to be understood as a support from which an own way can develop. The best thing is to just start, gain experience and get on your way. The direction can be corrected at every junction. This article looks at breakfast. More will follow …
Let's just start at the beginning. At the beginning of the day, with breakfast. It forms the basis of the daily diet and ends the little fasting period of the night. The word breakfast = "breaking the fast" makes this clear. But how should we break the fast? A fresh grain porridge made from freshly prepared cereal grains is very well suited for this purpose. It is satiating and provides many important nutrients. Breakfast is not just about eating, it should not be taken in a hurry or indiscriminately. No, it should be something special. The start of the day. To start the day on the right foot, it is worth taking a little time.
Ideally, breakfast preparation should start the evening before. The grain can be ground in a mixer or in an old coffee mill, for example. It is easier and more controllable with a flour mill, which can grind flour as well as grist. A manual flake crusher is already available for small money. It can be used to process cereal grains, but also oily seeds, such as hemp seeds. To avoid too much time in the morning, we recommend grinding or flaking the grain in the evening and soaking it in water overnight. It is sufficient if the grain is barely covered so that the water is absorbed until the morning. A soaking time of 4-10 hours at room temperature is sufficient to positively change the ingredients. Among other things, enzymes are produced which support digestibility.
In order to lay a good foundation with a varied breakfast, which at the same time does not get boring, it is worth stocking up on some ingredients. Germinatable cereals from organic farming are very well-suited. In addition, there are other ingredients for the taste and the variety of nutrients. A varied breakfast stock consists of:
For the first attempts, a smaller selection is also sufficient. If you are unsure, start with oats and barley, banana, walnuts, linseed oil and cream. However, your stock will probably increase quickly, because trial and error and variety make the vegetable diet colourful and healthy.
It makes sense to keep a good supply of food, allowing spontaneity and creativity. And by the way - buying in larger quantities saves good money.
The morning is here, a balanced breakfast prepared. Allow yourself the time to complete your breakfast. Think of the preparation as a little morning routine that gives you a moment of peace and quiet. In this way you will start the day in a positive and good mood. The fresh grain porridge is now ready for more ingredients. A crushed banana provides sweetness, a grated or sliced apple provides juicy fruit flavour. Cold pressed vegetable oils complement the ingredients perfectly and give an individual taste depending on your preferences. Add a dash of cream (or cashew cream). Nuts, hemp seeds or whole buckwheat grains taste great as a crunchy topping. The crispy feel-good breakfast is ready!
For one serving:
Oats can be ground or flaked to become bitter by soaking. If you don't like this, add whole grains in the evening or mix in fresh oat flakes tomorrow.
How about a 5-grain mixture of half a tablespoon of each of spelt, emmer, einkorn, barley and rye, either crushed or flaked. A second variation could be one tablespoon of each of spelt, barley and oats as a whole body. As a change to linseed oil, hemp oil is suitable. Have fun trying it out!
But now it can really start. The most important basics are explained, the first step into the plant universe is taken. Now it is time to try it out:
For sweetening VeVeRo recommends ripe fruits, for example bananas. Or a little honey from time to time. Sugar, no matter if white or brown, jam or preserves do not belong in breakfast. Fresh, ripe ingredients and the whole grain are best! Once the start has been made, it's time to try it out. Gradually add more ingredients to your stock. Make a note of your favourite recipes and enjoy the variety of the vegetable food.