A light breakfast should give you energy for the day without putting a strain on your digestion or causing you to sweat on hot days. With our tips and recipe ideas, you have everything at hand to make the most of hot summer days or days that are already overloaded with food.
- Why a light breakfast?
- What does a light breakfast consist of?
- 5 tips for a light breakfast
- What you should avoid with a light breakfast
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Easy vegan breakfast ideas
- Overnight oats with apricot compote
- Yogurt bowl with grapefruit and granola
- Chia Pudding with Avocado Chocolate Cream
- Fruity bowl with fresh berries
- Green spread with peas
- Pinke Overnight Oats mit Dragon Bowl Topping
- Classic açaí bowl with banana and granola
- Granola bowl with (baked) fruit and yogurt
- Chocolate Porridge with Zucchini
Why a light breakfast?
A light breakfast has several purposes: It provides you with all the important nutrients and gives you energy for the day. At the same time, breakfast should not put too much strain on your digestion. This process requires a lot of energy and also causes your body temperature to rise. On days that are already hot, however, we have a different goal: with a refreshing summer breakfast we want to fill up on nutrients without sweating too much.
A light breakfast also includes bland food that is particularly easy for the stomach and intestines to digest. During heat waves , the body is already under constant stress and the immune system is weakened as a result. The body also tries to protect us from the heat by sweating and to keep the body temperature constant. The increased blood flow to the skin means that the other organs are not supplied with enough blood, which in turn affects the digestive tract. Meals that are too heavy and an unbalanced diet then stress the digestion even more than usual.
A bland diet can also help with other stomach and intestinal problems such as diarrhea, heartburn, stomach pain or constipation.
After days like Christmas or Easter, when people tend to eat when they're hungry, a light breakfast can be a relief. The strain on digestion is relieved without having to skip the first meal entirely.
The solution to start the day full of energy and fresh is a healthy, light breakfast with fiber, vitamins, protein and fat. This means you can enjoy the summer and your breakfast without being sluggish and exhausted or even ending up on the toilet with diarrhea. You can also relieve yourself after days of feasting and bring yourself and your feeling of hunger back into balance.
What does a light breakfast consist of?
A large portion of scrambled eggs with a slice of bread may be classic, but depending on the products and preparation, they also provide a lot of empty carbohydrates and fat. A light breakfast, on the other hand, relieves digestion and you have more energy for everything that needs to be done throughout the day. In addition to selected foods, you should drink enough, especially on warm days.
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Oat flakes: not only provide valuable fiber, they are also easy to digest and keep you full for a long time. Porridge, overnight oats or plant-based yogurt with oat flakes are also welcome on the refreshing breakfast table.
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Fruit: should always be well ripe. In summer you can generously use apples, apricots, strawberries, grapefruit, blueberries, cherries, kiwis, peaches, watermelon or lemons. In winter, apples, pears and quinces are available regionally.
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Plant-based milk alternatives: Plant-based yogurt not only moisturizes and cools sun-reddened skin. The lactic acid bacterial cultures it contains also support the intestines. Yoghurt also tastes wonderful with fresh fruit without being unpleasantly full. Bonus: Coconut has cooling properties. Coconut yogurt is therefore ideal for combining healthy fats, vitamins and minerals on the summer breakfast table.
According to TCM and Ayurveda, a warm, light breakfast is easier to digest, makes you feel full without feeling full, and strengthens the immune system. When the temperatures rise, you can let your usual cereal porridge cool down to room temperature. In summer, you can also rely on cooling foods that refresh you from the inside.
5 Tips for a Light Breakfast
Many types of fresh and regional fruit make a light breakfast particularly easy in summer. Relieving the strain on your stomach and intestines is a good idea at any time of the year. These 5 tips will help you digest the first meal of the day better and start the day fresh and full of energy.
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Enjoy porridge all year round
If you don't feel like warming porridge in the summer, you can conjure up a cool breakfast using oat flakes and other grains or seeds. Overnight oats can be mixed together in just a few minutes and just need to be taken out of the fridge the next morning and refined with toppings. The warm or cold cereal porridge is easy to digest, provides important fiber and, with selected toppings, also healthy fats. If you don't have any ideas for the crunchy and delicious add-ons, you can easily buy our ready-mixed toppings online - for varied tastes without any additives!
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Avoid refined sugar
A roll with jam, cereal with milk or bread with chocolate spread: foods containing sugar are particularly popular for breakfast. However, if you eat sugar for breakfast, your blood sugar level will rise: the short burst of energy is followed by tiredness and hunger in the morning. A protein-rich breakfast , on the other hand, provides energy and keeps you full for a long time.
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Plan for good fats
Avocados, nuts, chia and flax seeds provide healthy fats that enrich breakfast. However, caution is advised with very fatty foods such as bacon and sausage. These put a strain on digestion and cost the body a lot of energy.
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Relaxed enjoyment
Do you want to make the most of the long days, the warm temperatures or the free time in the Christmas wonderland? However, you should never eat your breakfast stressed out. Eating too quickly and chewing too little can disrupt digestion and prevent nutrients from being optimally absorbed. So before eating, take a few deep breaths, close your eyes and then consciously enjoy your breakfast - ideally on the balcony with the sun on your face or snuggled up in front of the fireplace.
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Avoid spicy spices
Curry, pepper, chili, mustard, garlic or onion powder are rather difficult to digest and can lead to an increase in body temperature. Ginger is also considered warming and is not the first choice in summer. If you have sensitive digestion or heat waves, you should use cooling spices. These include mint or sage. Mild vinegar or lemon juice are also easy to digest.
What you should avoid with a light breakfast
If you have gastrointestinal problems, you should avoid flatulent foods such as cabbage, legumes or even onions and peppers. Raw foods, including salad, are also difficult to digest and should preferably be eaten at lunchtime. The same applies to sauerkraut.
Coffee or black tea can also put a lot of strain on digestion. If you don't want to miss out on your morning coffee, look for varieties with less acidity. Alcohol is not just a challenge for the stomach, but for the entire body. You can now also enjoy a glass of Prosecco for your birthday brunch as an alcohol-free alternative.
The method of preparation also determines whether you can process a meal well or whether it requires a lot of energy. Deep-fried foods or foods containing a lot of fat not only put a strain on digestion, but according to Ayurveda they also have a heating effect. Steamed fruits and vegetables are better.
Do you crave fatty and high-calorie foods, especially in the evening? Then you probably didn't eat enough during the day. Make sure you eat small portions. This protects your digestion and still provides you with calories and energy for the day.
By the way, it doesn't matter whether you eat your breakfast immediately after getting up or a few hours later: pay attention to your body's signals and eat when you're hungry.
That was too much information at once? If you want to always have the best tips at hand, you can easily print out this infographic :
Easy vegan breakfast ideas
With these ideas you not only start the day fresh and light - our recipes also impress with their outrageously good taste and are easy to prepare. We want to give you an alternative to bread or rolls with butter, cheese or a boiled egg.
1. Overnight oats with apricot compote
Overnight oats are not only packed with fiber, they are also super quick to prepare. You can often find the ingredients you need in your pantry or adapt the recipe accordingly. You can experiment with nuts, fruit and toppings as you wish.
Ingredients for 2 people
- 100 g Super Porridge Original
- 300 ml plant drink
- 1 tablespoon chopped hazelnuts
- 4 fresh apricots
- Sweetener of choice
- 1 tablespoon of coconut flakes
preparation
- Mix the super porridge, plant drink and hazelnuts in a sealable container and place in the fridge overnight.
- The next morning, wash the apricots, halve them, remove the stones and cut them into bite-sized pieces. Cover with water in a small pot, bring to the boil and simmer for a few minutes until the desired consistency. Season with sweetener.
- Divide the overnight oats into two bowls, top with apricot compote and coconut flakes and enjoy.
You can enjoy the apricot compote warm straight away or let it cool down a little if necessary.
2. Yogurt bowl with grapefruit and granola
A smoothie bowl is the perfect breakfast, especially in summer. This recipe combines the bitter note of grapefruit with sweet dates and the fresh taste of coconut yogurt.
Ingredients for two servings
- 1 Grapefruit
- 300 g coconut yogurt
- 4 large dates
- 2 Handvoll Crunchy Granola Original
- 2 TL chia seeds
- 2 TL pistachios, chopped
preparation
- Peel the grapefruit and puree it together with the yogurt and dates in a blender until creamy.
- Pour the mixture into two bowls, refine with granola, chia seeds and chopped pistachios and enjoy!
3. Chia Pudding with Avocado Chocolate Cream
With one of our favorite recipes you can enjoy the finest chocolate creaminess in the morning. What seems like a dessert provides you with protein and omega-3 fatty acids as well as folic acid and vitamins.
Ingredients for 2 people
- 30 g chia seeds
- 200 ml plant drink
- 1/2 tsp ground vanilla
- 1 Avocado
- 1 banana
- 3 tbsp cocoa powder
- 1 tablespoon agave syrup
preparation
- Mix chia seeds with plant drink and vanilla in a container. Stir again after a few minutes. Then let it soak for at least 30 minutes, but preferably overnight.
- In the meantime, halve the avocado and puree the flesh together with the peeled banana, cocoa powder and agave syrup in a blender until creamy.
- Divide the chia pudding into two glasses and top with chocolate mousse. Optionally top with nuts, seeds or fresh fruit.
4. Fruity bowl with fresh berries
Getting children to eat more fruit and vegetables is not that easy. Fruity bowls with fresh berries make this task a little easier. The full load of berries doesn't just make children's eyes shine: This recipe combines the sweetness of berries with crunchy cocoa nibs and creamy yoghurt.
Ingredients for 1 serving
- 50 g Hot Breakfast Bowl Raspberry Dragonfruit (alternatively: 50g wholemeal spelled semolina and more berries)
- 1 handful of fresh berries
- 1 tablespoon of plant-based yogurt
- 1 TL Nussmus Pink Cashew
- 1 TL Cocoa Nibs
preparation
- Prepare Raspberry Dragonfruit Bowl according to package instructions and then pour into a bowl.
- Refine and enjoy with fresh berries, yoghurt, pink cashews and cocoa nibs.
5. Green spread with peas
This recipe is a regional alternative to the hip bread with smashed avocado . Instead of avocado, peas are used, which give a great green color and bring an extra load of protein to the breakfast table.
Ingredients for a small glass
- 150 g frozen green peas
- 2 tablespoons vegetable oil (e.g. olive oil or sunflower oil)
- 1 clove of garlic
- 100 g sunflower seeds
- 2 tablespoons apple cider vinegar
- 1 tbsp yeast flakes
- salt and pepper
preparation
- Allow the peas to thaw briefly. Puree all ingredients together in a blender to the desired consistency. If necessary you can add some water.
- Season with salt and pepper. Consume immediately or store in a tightly sealed jar in the refrigerator.
You can enjoy the spread with fresh bread. It's best to choose whole grain products to get your fiber for breakfast. Tip: Toasting your bread makes it easier to digest. This makes whole-grain bread, in particular, which is difficult to digest in the morning, a lighter breakfast.
Depending on the time available and your aesthetic requirements, you can complete your sandwich with sprouts, radish slices or grains and seeds.
6. Pinke Overnight Oats mit Dragon Bowl Topping
This overnight oats recipe combines all the components for a successful breakfast: creamy cereal flakes meet a refreshing pink smoothie bowl. Raspberries provide a sweet summery note, walnuts and toppings add the necessary bite. Highlight: The pink color explosion cheers up any mood clouded by dark winter days.
7.Classic açaí bowl with banana and granola
A breakfast like in sunny Brazil: This superfood bowl made from 100% organic açaí fruit puree combined with banana, blueberries and guarana syrup is topped with crunchy granola, nut butter and fresh fruit. The light breakfast is ready for anyone who is constantly suffering from wanderlust.
8. Granola Bowl with (baked) fruit and yogurt
Creamy plant-based yogurt topped with crunchy granola, baked or fresh fruit and lots of nut butter: This simple granola bowl is ready in no time at all and can be prepared with seasonal fruits to suit the season. This makes the start of the day a creamy, sweet treat.
9. Chocolate Porridge with Zucchini
Make sure you have an extra portion of vegetables for breakfast: You won't be able to taste the zucchini in the chocolate porridge , but you can look forward to extra nutrients and even more creaminess. Perfect as a light breakfast for when you're craving something sweet.
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