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More and more Italians have embraced a vegan philosophy of life, considering it much more respectful of an "omnivorous" diet.
But how to start the day with a good one vegan breakfast?
Contrary to what some may think, the alternatives are practically endless. Let's find out some of the most nutritious together!
Let's start with gods vegan muffins. For this breakfast you will need 150g of granola, 50g of brown sugar, 160g of flour, 1 teaspoon of baking powder, 250 ml of sweetened soy milk, 1 peeled and grated apple, 2 tablespoons of seed oil, 3 spoons of almond butter, 4 spoons of sugar, 50g of coarsely chilled pecan.
Once this is done, heat the oven to 200C, line a muffin pan, mix 100g of muesli with the brown sugar, flour and baking powder in a bowl. Combine the milk, apple, oil and 2 tablespoons of almond butter in a jug, then mix. Divide evenly between the muffin containers, mix the remaining granola with the sugar, the remaining almond butter and pecans and place them on top of the muffins. Bake for 25-30 minutes or until muffins are leavened and golden.
Pancakes with tofu
Let's see now how you can create tasty ones instead pancakes with tofu.
The ingredients are 50g of Brazil nuts, 3 slices of bananas, 240g of raspberries, maple syrup or honey. For the batter, get 350g of tofu, 2 tablespoons of vanilla extract, 2 tablespoons of lemon juice, 400ml of unsweetened almond milk, 1 tablespoon of vegetable oil, plus 1-2 tablespoons more for frying, 250g of buckwheat flour, 4 tablespoons of sugar, 1½ teaspoon of ground mixed spices, 1 teaspoon of gluten-free baking powder.
Done? Then heat the oven to 180C, spread the walnuts on a baking sheet and cook for 5 minutes until toasted and golden. Let it cool, then chop it. Then put the tofu, vanilla, lemon juice and 200ml of milk in a pitcher or deep bowl. Using a blender, blend all the ingredients together until you get a liquid, then keep going until it's thick and smooth, like yogurt. Mix the oil and the rest of the milk to dissolve the mixture.
Then put the dry ingredients and 1 teaspoon of salt in a large bowl and whisk to combine and aerate. If there are lumps of sugar, mash them with your fingers. Make a well in the center, pour the tofu mixture and bring them together to make a thick batter.
Heat a large (non-stick) pan and add 1 teaspoon of oil. For golden pancakes that don't stick, the pan and the oil should be hot enough to get an enthusiastic sizzle in contact with the batter, but not so hot that it burns.
Once this is done, using a ladle or a large serving spoon, pour 3 tablespoons of batter, making it go out gently into the pan to make pancakes of about 12 cm in diameter. Cook for 2 minutes on the first side or until bubbles appear over most of the surface. Loosen with a spatula, then flip the pancakes and cook again for 1 minute or until puffy and firm. Transfer to the oven to keep warm if needed, but don't stack the pancakes too closely. Cook the rest of the batter, using a little more oil each time.
Serve hot with sliced bananas, berries, toasted nuts and a good splash of maple syrup or honey!
So let's conclude with gods protein pancakes. As for the ingredients, for the batter use 2 tablespoons of ground flaxseed, 20g of ground almonds, 300ml of soy milk, 200g of quinoa flour, 1 mashed banana, 2 tablespoons of maple syrup, coconut oil. for frying. For the blueberry and chia jam, use 200g crushed blueberries, 2 tablespoons of chia seeds and 1 - 2 tablespoons of maple syrup.
Then, get 100g of coconut yogurt or Greek yogurt, 1 tablespoon of pistachios or pumpkin seeds, chopped and toasted, 2 tablespoons of hulled hemp seeds and mixed berries.
As for the preparation, in a small bowl mix the flax seeds with 6 tablespoons of water and soak them. Make the jam by mashing the blueberries with a fork in a skillet, then put on medium-low heat until syrupy. Remove from the heat and mix the chia seeds, maple syrup and lemon juice. Let it cool slightly and then transfer everything to a serving jar.
Put the chopped almonds, milk, flour, banana, maple syrup and a pinch of salt in a blender. Stir the flax to make sure it has become thick and smooth, then flip the mixture and mix until smooth and thick.
Heat 1 tablespoon of coconut oil in a large skillet over medium heat and add a tablespoon of batter to the pan. Cook for a couple of minutes on one side until the edges darken, and bubbles have formed. Once the batter has taken on a sandy color, flip with a spatula and cook for a few more minutes until the color turns golden. Set aside and keep warm as you repeat the process with the remaining batter, adding another tablespoon of coconut oil.