Breakfast with beans, a rich source of vegetable protein
Beans are an easy-to-process, nutritious and cheap food source, suitable to add to breakfast dishes. According to nutritionist Morgan Pearson, Master of Science, American Institute of Nutrition (AND), just half a cup of beans provides about 7 - 10g of protein and a large amount of fiber to help you feel full for a long time and stabilize blood sugar.
You can start your day with a bowl of eggplant and black beans, add butter and salsa. This dish provides about 18g of protein and 10g of fiber, enough energy for an effective morning. For vegetarians, tofu or tempeh are the perfect alternative.
If you like crispy and fatty taste, tacos or burrito with black beans for breakfast is also an interesting suggestion. The two tacos provide up to 16g of protein, helping to balance the essential amino acids that the body needs.
Diverse cooking methods, both delicious and healthy
Beans can be flexibly combined with many familiar breakfast dishes. Toasted beans on whole wheat bread are a simple choice, only 255 calories but have up to 14g of protein and 9g of fiber. Combined with eggs or baked vegetables, this dish helps stimulate digestion and nourish beneficial gut bacteria.
For busy people, burrito for breakfast including tortilla, eggs, potatoes, black beans and tomato sauce - can be prepared in advance and frozen, just a few minutes to heat.
In addition, you can stir-fry vegetables and black beans with potatoes, bell peppers, squash and mushrooms, a dish of only 218 calories but rich in antioxidants and vitamins.
Simple breakfast, great health benefits
According to expert Pearson, beans are not only a "perfect" source of plant protein but also help reduce cholesterol, stabilize energy and support weight control. Slow digestion beans help maintain a feeling of fullness, very suitable for people who are losing weight or need stable energy all morning, she said.
Adding half a cup of beans to your breakfast every day is an easy and economical way to start your day healthy, energetic and full until noon.
