Unusual ingredient
This makes your breakfast the perfect filler
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If you start the day feeling full, you increase your chance of avoiding cravings later in the day. But what is sustainably satiating? Oatmeal, whole wheat bread, avocado? This unusual ingredient with lots of protein turns breakfast into a power meal.
But there is another versatile protein hero that may only fit into your breakfast routine at second glance. It upgrades the first meal of the day in no time and is even purely plant-based: the white bean.
Popular in other countries
The English are already using the superpower of the white bean, where they are an integral part of breakfast as baked beans. In this country they occasionally appear in stews, but overall they are rather underestimated. They are versatile and, like most legumes, are a high-quality plant-based source of ice cream. Dried white beans have 21 to 23 grams of protein per 100 grams, but even the pre-cooked canned beans still contain 6 to 8 grams of protein.
If the hearty version made from beans, tomato sauce, onions etc. is too hearty in the morning, you can simply prepare a delicious breakfast shake or breakfast porridge with white beans. Luckily, the little white satiating ingredients are mild and restrained in taste.
Simple breakfast recipe
For a quick bean shake, simply add a banana (or frozen banana pieces) and about 150 grams of cooked beans to the blender and cover the ingredients with water or plant milk.
You can also add some cereal flakes and a mild nut butter (such as cashew or almond butter). Combining legumes with nuts or grains further enhances the protein quality. Of course, you can also adapt the shake to your personal taste with additional fruit, for example (frozen) blueberries.
You can either puree the individual ingredients directly (and then adjust the amount of liquid if necessary) or simply mix them with the basic shake to create a delicious bowl.
Sources used: eatsmarter.de, European Food Information Council (EUFIC), tk.de