7 Morning Smoothies for Vegans and Vegetarians

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Can smoothies be breakfast? Maybe. Whipped fruit does not always mean hunger and unsaturation. We reinforce them with a variety of fruits and berries themselves, add healthy fats from nuts and seeds. The vegetarian and vegan option is to increase the amount of protein. Relevant for special diets, for athletes and those who limit meat in the diet.

You can read about proteins in sports in this article
Read about how to be a vegetarian when everyone around says that he needs protein
Read about nutrition during fasting and vitamin supplements

In general, in the diet of our region, we get enough protein from our daily food. And often we even exceed the recommended dose, which ranges from 45 g to 60 g of pure protein.

50 g of pure protein is contained in 230 g of boiled turkey fillet, 200 g of boiled beef, 300 g of cheese 5%, 450 g of herring, 250 g of salmon, 230 g of almonds, 200 g of lentils in dry form

Sport increases the need for protein. But it is important to understand that overeating protein foods and protein shakes will not give any benefits.

Proteins do not know how to accumulate in the body and it will take as much as necessary. Moreover, excessive protein intake puts detrimental pressure on the kidneys and liver function, which can lead to health consequences. But if you are sure that there is not enough protein in your diet or you do not get it from plant foods, these breakfasts are for you. Protein smoothies from those after which you will not be hungry for a long time.

Frozen Berries + Tofu

1 cup frozen black currants or blueberries
50 g tofu soy cheese
1 banana
a handful of almonds
water

Mix the ingredients in the blender bowl, add water gradually, to the desired consistency.

Quince + dried apricots + banana

1 large quince (persimmon, pear or apple)
3-5 pcs dried apricots
1-2 bananas

for topping:

flax or chia seeds
almonds
pumpkin seeds
walnut
cocoa beans or coconut shavings

Any of the smoothies can be used as a base for a bowl smoothie and served with chopped fruit and nuts

The protein is all in the topping, but the smoothie itself turns out to be the most tender. In a blender with water or ice, beat the banana, quince and dried apricots. Add water to the desired consistency. Serve with a full set of nuts and flax or chia seeds, cocoa or coconut flakes (they are also needed as an additional source of good fats).

Banana + flax + yogurt

1 banana

150 g skim yogurt made from cow's, goat's milk or soy yogurt
50 g tofu
50 ml of water
1 tbsp peanut paste
1 tbsp. l flax seeds
pinch of cinnamon

Mix all ingredients in a blender and beat until smooth. The original recipe has classic yogurt, but I wouldn't recommend mixing sweet fruit and cow's milk, so my choice is tofu soy cheese plus almond milk. In any case, look for your alternatives. A recipe is not a dogma, but a reference.

Matcha + almond milk

400 ml almond milk (soy, rice, any alternative — read home recipes here)
50-75 g chia or flax seeds (about 1/2 cup or 10 tablespoons)
5 tbsp sunflower seeds (roasted)
1/2 banana
1 tsp. matcha powder

Matcha tea powder are components that are known and used to fully activate all body functions. The lack of fermentation means that tens of times more polyphenols and antioxidants are preserved than in other teas. Antioxidants are special substances and enzymes responsible for fighting oxidation and cell aging. The same phenomenal composition remains for a number of important trace elements for the body: for example, nine times more beta-carotene than in carrots, more potassium than bananas, and fourfold increased properties to bind and remove toxins and heavy metal salts than spinach and other leafy greens do. Beat everything in a blender, ready. The proportion is larger, you can make half. You can also use a whole banana, a spoonful of matcha, and half the remaining ingredients — and the smoothie is perfect as a base for a smoothie bowl.

Protein powder + berries

18-25 g protein powder
1.5 cups frozen berries (strawberries, currants, raspberries, blackberries, cherries or blueberries)
2 tbsp flax seeds

The fastest and easiest option. In the event that you are the owner of sports supplements of good quality and soy or whey powder is not overkill, but as a reasonable dietary supplement. Beat protein powder with berries and flax, adding 200-300 ml of water. You can use a smoothie bowl as a base and pour chopped kiwi or apple over the smoothie. Add a handful of almonds or other nuts to taste.