This post isn't so much a recipe, it's more an example of how a vegan version of a traditional classic can still be packed with protein, with a fraction of the calories, salt, and saturated fat. Not to mention it's loaded with vitamins, minerals, fibre, antioxidants, and phytonutrients!
First of all, let's look at the nutritional content of a traditional meaty English fry up:
- 2 pork sausages - Calories: 346 / Sat fat: 9.6g / Salt: 1.5g
- 2 rashers bacon - Calories: 134 / Sat fat: 3.4g / Salt: 1.9g
- 1 fried egg - Calories: 90 / Sat fat: 2.0g / Salt: 0.1g
- 1/2 can beans - Calories: 164 / Sat fat: >0.1g / Salt: 1.3g
- 2 slices toast - Calories: 152 / Sat fat: 0.4g / Salt: 0.4g
- TOTAL: Calories: 886 / Sat fat: 15.5g / Salt: 5.2g
So by the time you've finished breakfast, you've consumed nearly half your daily intake of calories, 78% of your saturated fat, and 87% of your daily salt intake.
Now let's look at the nutrition of this delicious brunch made up of 1/2 avocado, 12 roasted cherry tomatoes, 100g sautéed chestnut mushrooms, 1/2 can baked beans, 2 slices wholemeal toast, 1 Tbsp vegan butter:
- Protein: 24.1g (Women: 48.2% / Men: 43.8%)
- Iron: 3.5mg (Women: 23.6% / Men: 40.2%)
- Calories: 626 (Women: 31.3% / Men: 25.0%)
- Sugars: 21.8g (Women: 24.2% / Men: 18.2%)
- Total fat: 26.4g (Women: 37.7% / Men: 27.8%)
- Saturated fat: 4.6g (Women: 23.0% / Men: 15.3%)
- Salt: 2.1g (Women: 35.0% / Men: 35.0%)
- Fibre: 22.1g (Women: 73.7% / Men: 73.7%)
You can see how this delicious brunch packs loads of protein, iron, healthy fats, and fibre, with about 250 fewer calories and a third of the saturated fat and salt. So not only are you doing your bit for animal welfare and the environment, your'e also doing your body a big favour!
Ps. no animal fat to scrape off the baking trays - it's gotta be worth it just for that right?!
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.