Od više ljudi sam čula kako im je najveći problem kod biljne prehrane taj što ne znaju što bi jeli za doručak. Mislim da na ovom blogu nisam puno pažnje poklonila receptima za doručak, vjerojatno zato što sama nemam klasičan doručak. Prvo što svako jutro pojedem je voće, bila to jedna do dvije jabuke ili mandarine, ili pravi, veći obrok od voća. Kada trebam nešto što će me duže držati sitom, napravim si smoothie koji se najčešće sastoji od špinata, banane i ponekog "superfood" dodatka kao što su namočene chia sjemenke, spirulina, aronija... Otkada pišem ovaj blog, prehrambene navike su mi se više puta promijenile (od sirove hrane, preko niskomasne sirove i kuhane, do jednostavno većinom cjelovite biljne prehrane bez šećera, pšenice, rafinirane i pržene hrane i sa što manje ulja), ali jedna navika mi je ostala do danas - ujutro (nakon mućkanja ulja u ustima o kojem sam vam davno obećala pisati, i hoću!) prvo popijem čašu vode, pokrenem tijelo kroz razne jutarnje aktivnosti, zatim pojedem malo nekog laganog voća, primjerice mandarine ili ljeti lubenice, i nakon toga mogu imati "normalan" doručak, bilo to još voća, smoothie ili namočene chia sjemenke s voćem.
Puno voća, hm? Voće je dosta lagana i lako probavljiva hrana koja ne opterećuje probavni sustav, a malo neopterećivanja je zgodna stvar koju čovjek može pokloniti svojem tijelu ujutro. Iako sam kroz djetinjstvo i odrastanje bila usvojila naviku jesti zasitan doručak čak i u 7 ujutro prije škole, pa tu naviku ponijela sa sobom i u studentske dane i u život, danas ne mislim da je to posebno zdrava navika. Mislim da treba slušati svoje tijelo i pratiti njegov prirodni ritam kada se radi o hrani. Uz hrpu obaveza na koje smo danas često navikli, to i nije uvijek sasvim moguće (sve je moguće ali nemamo svi iste prioritete), no malo organizacije i planiranja unaprijed je svakako dobar početak ako želite poboljšati neke od svakodnevnih navika. Doručak od biljne hrane zaista nije znanstvena fantastika, bilo da vam ujutro odgovara samo voće ili nešto malo zasitnije. Zato ću nekoliko postova na ovom blogu posvetiti receptima za doručak, kako biste vidjeli da i doručak bez pržene, prerađene i masne hrane, kao i hrane životinjskog porijekla, može biti zanimljiv, ukusan i zasitan.
Za početak, evo jedne ideje za brzi doručak od cjelovitih namirnica koji će vas dugo držati sitima - hrskava granola od zobenih pahuljica u kombinaciji s biljnim jogurtom ili mlijekom. Za biljni jogurt sam napisala već nekoliko recepata, kao i za sirovu granolu od heljde, a ovaj jednostavni recept će vam vjerojatno skratiti muke ako vam je previše posla klijati heljdu i dehidrirati sve skupa (razumijem vas, i meni tempo kojim živim često ne dopušta takve svemirske gurmanske pothvate). Najbolja stvar je što je recept potpuno prilagodljiv, pa slobodno zamijenite, recimo, tigrove oraščiće bademima, a ekspandirani proso kvinojom, amarantom, ili čak nečime potpuno drugačijim kao što je ribani kokos. Ne možete pogriješiti.
što/
1 i 1/2 šalica krupnih zobenih pahuljica
2 banane
1/2 šalice oraha
1/2 šalice datulja
2 jušne žlice mljevenih tigrovih oraščića
2/3 šalice ekspandiranog prosa
kako/
Narežite datulje i orahe na manje komade. Izblendajte banane u kašu ili ih dobro zgnječite vilicom. Dodajte sve ostale sastojke u posudu s kašom od banana i dobro izmiješajte. Rasporedite smjesu na pleh za pečenje i pecite oko 25 minuta na 175 °C. Ostavite granolu da se ohladi, pa ju spremite u posudu koju možete dobro zatvoriti, kako bi ostala hrskava. Poslužite ju uz biljno mlijeko ili jogurt, dodajte u "smoothie bowl" ili chia puding, ili jednostavno grickajte u prolazu (tko vas može kriviti, stvarno je dobra dok je hrskava).
[ENG]
oat granola with walnuts and dates
Many people asked me what to eat for breakfast on plant-based diet, and I realized that i gave breakfast almost no attention on this blog. It might be because I don't eat typical breakfast and it just slipped my mind that some people need to eat something more fulfilling in the morning. Although my diet changed in different ways over last five years or so (from raw food, through lightly cooked and raw but strictly low-fat, to simply mostly whole-food plant-based diet without wheat flour, refined sugars and oils and very rare consumption of fried, oily and refined foods in general), one habit stayed until today, and that is a very light breakfast. In the morning, after oil pulling (which I promised to write about and I will!) on empty stomach, I drink a glass of water, wake my body up through various morning activities (stretching, washing dishes from last night, cleaning up, preparing for work or other obligations for that day), and I normally eat some light fruit such as tangerines, or watermelon in the summer. After that, I can eat a "heavier" breakfast, which is for me either more fruits, a smoothie that consists of fruits, greens and some superfoods (chia, spirulina, maca) depending on how hungry I am, or chia pudding with more fruits.
That's a lot of fruits, right? Well, fruits are light and easily digestible food that doesn't burden your body and digestive system in the morning, which is desirable so early in the day. Although I was taught as a kid to eat a heavier breakfast first thing in the morning and brought that habit to high school, college and life in general, today I don't find it so healthy or necessary at all. I think you should listen to your body and follow its natural rhythm when it comes to food. Maybe it is a bit harder to do that when there are tons of other important things to do every day, but a bit of organisation and planning in advance are a good first step to improving some of your everyday habits. Plant-based breakfast is not a science fiction, but in fact a real, potentially interesting, healthy and creative thing. I'll prove it to you by writing a couple of posts with breakfast recipes in the future. Whether you prefer to start your morning with some fruits, or you need something more fulfilling, I recommend to avoid fried, oily, refined and sugary food. It might give you a quick boost, but will make you feel sleepy and useless in no time.
That's why I prepared an easy recipe for tasty and crunchy oat granola made only from whole-food ingredients. It doesn't take long to make, can be made in advance and you can have it for breakfast with some plant yogurt or milk.
what/
1 + 1/2 cup rolled oats
2 bananas
1/2 cup walnuts
1/2 cup date
2 tbsp ground tiger nuts
2/3 cup expanded millet
how/
Chop the dates and walnuts. Blend the bananas or mash them with a fork. Add all the rest of the ingredients into the bowl with mashed bananas and mix with a spoon to combine. Distribute the mixture evenly onto a baking tray and bake for 25 minutes on 175 °C. Let the granola cool down. Keep it in a well-closed jar to remain crunchy. You can serve it with pant-based milk or yogurt, add it to a smoothie bowl or chia pudding, or simply munch on it (can't blame you, it's so crunchy and delicious).
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