La colazione è il pasto più importante della giornata, anche per chi segue un’alimentazione senza latticini: ecco qualche idea per una colazione vegana sana e piena di energia, tralasciando tutti gli alimenti di origine animale ma senza rinunciare al gusto e ai nutrienti essenziali.
Porridge freddo con avena e frutta
Una buona tazza di latte e fiocchi d’avena è l’ideale per una carica energetica che ci darà lo sprint per affrontare la giornata. Il latte sarà vegetale, a scelta tra i vostri preferiti: soia, mandorla, nocciole, farro, avena? C’è solo l’imbarazzo della scelta.
Aggiungete fiocchi d’avena, un cucchiaio di semi di chia, un frutto fresco a dadini a vostra scelta (per esempio pesca o ananas). Addolcite con un cucchiaino di sciroppo d’acero. Potete mescolare tutti gli ingredienti in una ciotola – meno la frutta – già la sera prima, conservando in frigorifero. Al mattino aggiungerete la frutta fresca. Ecco un ottimo porridge freddo.
Granola con yogurt
Anziché consumare il solito yogurt vegano direttamente dal vasetto, arricchite la colazione creando una deliziosa granola. In una tazza create strati di yogurt vegano, muesli, frutta fresca a dadini, frutta secca o semi a scelta (per esempio mandorle, nocciole, uva passa, semi di lino o di chia, bacche di goji). Completate con un cucchiaio di sciroppo d’acero.
Smoothie di frutta e verdure
Uno smoothie nutriente è sempre un’ottima scelta, sia per accompagnare una colazione più ricca che da consumare al volo quando non abbiamo tempo per sederci a tavola e gustare con calma un pasto completo. Le varianti per preparare uno smoothie sono tantissime, qui trovate alcune ricette per centrifugati, frullati e smoothie a cui ispirarvi per la vostra colazione vegana.
Photo | Thinkstock
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