Category: Breakfast

Categories
Breakfast Family Friendly Sauces, Dips & Dressings

Homemade Yogurt

Homemade Yogurt

This dairy-free yogurt is creamy, thick, and tangy with healthy probiotic cultures. It can be made in an Instant Pot or without one.

Makes: about 5 cups

Ingredients

  • 3/4 cup raw cashews or cashew pieces
  • 1 cup filtered or distilled water (chlorinated tap water will hinder the fermentation)
  • 4 cups soy milk (unsweetened, unflavored. Or other favorite plant-based milk. We love West Soy or EdenSoy as they have no additives)
  • Starter culture (use one of these)
    • 2 tablespoons vegan yogurt for use as a starter. Be sure to use one with live, active cultures. OR
    • 1 packet vegan yogurt starter OR
    • 3 vegetarian probiotic pills (This can be used for each batch or simply save 2 tablespoons of your final product to be used next time.)

Instructions

  1. Bring the water to a boil, remove from heat and add cashews. Let stand for about 45 minutes.
  2. Place the cashews and water in a blender and blend until very smooth. Add a little more water if needed to blend.
  3. Add the soy milk to the blender and blend to combine.
  4. Stir in the starter or, if using probiotic pills, open the capsules and empty the powder into the soy and cashew base and stir well.
  5. Pour into a glass bowl or canning jars.

Standard Method

  1. Place bowl or jars (uncovered) in microwave and warm in 30 second intervals until the mixture is warmed to about 105 degrees F. (Optional but will speed the process.)
  2. Cover the bowl or jars and place in a warm spot, like a cold oven with the pilot light on, or, in hotter temps, on the countertop.
  3. Let it stand for eight – 12 hours. The set yogurt should be very thick and tangy. Refrigerate.

Instant Pot Method

  1. Place a bowl or canning jars, loosely covered) inside the liner or inner pot of the Instant Pot.
  2. Put the Instant Pot lid on and press the “yogurt” button. (The Instant Pot should be vented not sealed.) Set the timer to 12 hours for a tangy yogurt, or 10 hours for a less tangy one.
  3. When the cycle is complete, remove the yogurt from the instant pot and refrigerate
Categories
Breakfast Snacks

Sweet Potato Toast

Sweet Potato Toast

This toast is delicious! You can use purple or orange sweet potatoes – both are off the charts for health! This is great for breakfast, a quick lunch or a snack.  Our favorite version is sunflower butter with pomegranate arils or raspberries.

2 slices is one serving.

Ingredients:

  • 2 large sweet potatoes, washed and dried (use your straightest potatoes for this recipe)
  • Almond butter (or other nut or seed butter)
  • Optional additional toppings:
    • Blueberries, raspberries, pomegranate arils, sliced bananas or other fruit
    • Chia jam or all-fruit (no added sugar) jam
    • Maple syrup, honey, or other sweetener, if desired

 

Instructions:

  1. Preheat oven to 350 degrees F. Place parchment paper on a baking sheet.
  2. Trim the ends from the sweet potato and slice into ¼ inch slabs using a large vegetable knife or mandoline slicer.
  3. Place the slabs on the baking sheet and bake for 15-20 minutes (depending on the thickness), turning over at the half way point, until tender but not overly soft.
  4. Cool, cover, and refrigerate.
  5. When ready for a quick and delicious breakfast or snack, toast in a toaster or toaster-oven until lightly browned. Spread thinly with nut butter and other desired toppings.  Consider this substitution for other bread needs.
Categories
Breakfast

“Eggs” Benedict

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“Eggs” Benedict

So delicious.  This recipe’s flavor will stand up to the egg and butter-filled version but with no saturated fat, low calories, and lots of healthy ingredients.  And you will not believe how easy the sauce is to prepare!

Makes 6 servings

Ingredients:

Benedict:

  • Oil spray (avocado oil preferred)
  • 6 English muffins, separated into halves
  • 2 large tomatoes, sliced into ¼ inch slices
  • Firm tofu – cut into ¾ inch slabs, and then cut with cookie cutter into rounds to fit English muffin
  • Parsley, chopped or paprika (optional for serving)

Vegan hollandaise sauce:

  • 1 cup Raw Cashews soaked in hot water for 30 to 60 minutes
  • 3 Tbsp Nutritional Yeast 
  • 3 Tbsp Lemon Juice, more to taste
  • 1 tsp Distilled White Vinegar
  • 1 cup Water (240ml)
  • 1/2 tsp Turmeric
  • 1 Tbsp Dijon Mustard
  • 1 Tbsp Plant-based butter
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Indian Black Salt (Kala Namak)*, optional
  • 1/8 tsp Cayenne Pepper, optional

Instructions:

  1. Make the sauce.
    1. Soak the cashews in boiling water for 30 min to 1 hour. Drain.
    2. Add the soaked cashews to the blender along with the remainder of the ingredients.
    3. Blend until very smooth.
    4. Warm the sauce slightly for serving (do not overheat) by warming over a double boiler with frequent whisking; or heating in the microwave for 20-second increments and whisking well between each heating.
    5. The sauce will thicken while heating. Add small amounts of water at a time to thin if desired.
  2. Spray large skillet with oil spray, heat to medium high. Add a single layer of tofu rounds and cook each side until lightly browned. Keep warm. Repeat until all pieces are cooked.
  3. Toast English muffins.
  4. Layer: half a muffin, a light coating of sauce, tomato, tofu. Pour a heavy drizzle of sauce over the top. Sprinkle with parsley (or paprika) if desired.
Categories
Breakfast Snacks

Avocado Toast

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Avocado Toast

Makes: 1 serving

Difficulty level: very easy

Avocado toast makes a delicious, satisfying breakfast or snack that packed with fiber and ready in a few minutes.

Ingredients:

  • 1 slice of bread (thick coarse whole grain bread is great)
  • ½ ripe avocado
  • Squeeze of lemon or lime
  • Pinch of garlic powder
  • Pinch of salt
  • Freshly ground black pepper to taste
  • Additional toppings as desired: tomatoes, herbs, green onions

Instructions:

  1. Toast the bread until slightly browned.
  2. Scoop out the flesh of ½ avocado into a bowl (or directly onto your toast). Add a small squeeze of lemon or lime, dash of garlic and a pinch of salt and mash with a fork until coarsely blended.

Spread the avocado the toast. Top with diced tomatoes (our favorite), chopped green onions or herbs. Experiment and find your own favorite variations.

Genius move: smash a layer of white beans on the toasted bread before adding the rest of the toppings.

Categories
Breakfast Dessert Family Friendly Sauces, Dips & Dressings

Berry Compote

Berry Compote

Keep this delicious compote on hand to top your breakfast or serve alongside your meal. Try making a plain batch and then adding flavors options as desired for a particular meal. You are sure to find lots of creative and flavorful uses.

Ingredients

  • 1 ½ cups mixed berries or individual berries (strawberry, blueberry, raspberry, cranberry, etc.), fresh or frozen
  • 1 Tbsp maple syrup or other sweetener (add more or less to taste)
  • ½ lemon, juiced (adjust to taste)
  • 1 teaspoon cornstarch, optional, for a thicker compote

Instructions

  1. Combine the berries and lemon juice in a medium saucepan. Heat over medium-high heat for 3-4 minutes.
  2. Bring the mixture to a boil, then reduce the heat slightly and simmer for an additional 2-3 minutes.
  3. Lightly press the berries with a fork or masher to release their juices, avoiding complete mashing.
  4. If thickening is desired, mix 1 teaspoon cornstarch with 1 tablespoon cold water and stir into the simmering compote.
  5. Add sweetener towards the end, stirring well. Adjust with more lemon juice or sweetener as desired.
  6. Remove from heat. Serve the berry compote immediately or let it cool for later use.

 

Optional add-ins for berry compote

Try some of these options or create your own. Amounts will vary depending on your taste.

  • Ginger: a small amount of grated ginger or ginger paste.
  • Cinnamon: a stick can be heated with the compote or use a sprinkle of powder.
  • Pumpkin spice: this makes a nice holiday side.
  • Vanilla: use a fresh vanilla bean, vanilla powder, or vanilla extract.
  • Citrus zest: lemon, orange, lime, etc.
  • Herbs for a more savory and complex twist. Try these classic pairings:
    • Basil or mint leaves: Best added at the end, once the heat is off.
    • Thyme or rosemary leaves, crushed: Add a small amount during cooking.

Notes

To store: Keep it in an airtight jar in the refrigerator for up to 2 weeks.

To freeze: Freeze it in individual portions for up to two months. Reheat on the stovetop or in a microwave (in short bursts). 

 

Adapted from: Alpha Foodie

Categories
Breakfast Dessert Snacks

Berry Crumble

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Berry Crumble

A delicious and satisfying dessert that it so healthy you can feel good about enjoying it anytime. And you can use berries or your favorite stone fruit. Here we made both a mixed berry crumble and a peach crumble, just gathered from our local U-pick farm! 

Ingredients

Crumble:

  • 1 cup rolled oats
  • 1/3 cup oat flour (or other whole grain flour)
  • 1/3 cup of sliced almonds (or coarsely chopped nuts of your choice)
  • 1 tablespoon ground flax seed
  • 1 tsp cinnamon
  • 1/4 tsp salt (optional)
  • 1/3 cup tahini or almond butter
  • 2 tablespoons maple syrup

Fruit filling:

  • 1 ½ pounds berries (or stone fruit), prepared and cut into approx. ¾ inch pieces
  • 1 tablespoon lemon juice
  • 3 tablespoons maple syrup
  • 1 tsp vanilla
  • 2 tablespoons oat flour (or other whole grain flour)

Optional topping:

  • Plant-based (or dairy) plain (or vanilla) yogurt

Instructions

  1. Preheat oven to 375 F. Spray baking dish (or ramekins) with non-stick cooking spray.
  2. In a medium bowl, combine the ingredients for the fruit filling. Spread into the baking dish or divide evenly into ramekins.
  3. In a medium bowl, combine the topping ingredients, mixing to form a clumpy dough. Sprinkle evenly over the top of the fruit.
  4. Bake for 25-35 minutes until the top is lightly browned and a bit crispy. Cool about 10 minutes.
  5. Try serving with a dollop of yogurt.
Categories
Breakfast Dessert Family Friendly

Chia Pudding

Chia Pudding

Chia seeds are high in omega-3 fatty acids that are known to decrease inflammation and protect against heart and brain disease.

Mix these ingredients in individual bowls, making as many servings as desired. 

Ingredients for each serving:

  • 2 tablespoon chia seeds
  • 1/2 cup oat milk (or other plant milk of choice)
  • 1 teaspoon honey (maple syrup, yacon, or other sweetener), optional
  • Seasonal fruit for topping

Instructions:

  1. Pour ingredients into a one-cup jar or bowl and mix well. Let sit for a few minutes then stir thoroughly until well blended.
  2. Cover and refrigerate for at least 2 hours until thickened.
  3. To serve, top with fruit and enjoy!
Categories
Breakfast

Breakfast Farinata

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Breakfast Farinata

What a great way to get beans into your breakfast! Make sure to serve this while still hot and crispy at the edges.

Makes 6 Servings

Ingredients:

  • 1 cup chickpea (garbanzo) flour
  • 1 ¼ cups lukewarm water
  • 2 teaspoons avocado or canola oil (or oil spray)

For serving:

  • Chia seed jam (or all-fruit, no sugar added jam)
  • Fresh fruit
  • Toasted sliced almonds or toasted walnuts

Instructions:

  1. Combine chickpea flour and water in a bowl; whisk until batter is smooth. Cover bowl with plastic wrap or a plate and let stand at room temperature for at least 15 minutes. Can be made ahead and refrigerated overnight. Skim foam from top of batter.
  2. Preheat oven to 450 degrees F.
  3. Place a 10-inch cast-iron skillet (or other oven proof pan) over high heat and heat until very hot. Pour 2 teaspoons oil in skillet (or spray generously with oil spray) to coat bottom of skillet completely.
  4. Quickly pour batter into hot pan. Carefully transfer skillet to preheated oven.
  5. Bake in the preheated oven until browned and crusty, about 20 minutes. Transfer immediately to a plate or cuting board and tear into wedges. Serve hot, while still crispy on the edges, topping with chia jam, fresh fruit and a sprinkling of sliced toasted almonds or toasted walnuts.  
Categories
Breakfast Family Friendly Mains

Vegetable Frittata

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Vegetable Frittata

Vegetable Frittata

Family friendly and a great way to use up any extra vegetables! Top with chopped fresh tomatoes, salsa or red sauce.

Makes 6 servings

Ingredients:

Vegetables

  • 2 cups finely chopped broccoli, cauliflower, mushrooms, or zucchini (or a combination)
  • 1/4 cup finely chopped onion
  • 1 cup tightly packed finely chopped greens (spinach, kale, collards, etc)
  • 1/2 cup chopped fresh cilantro or parsley
  • 1 medium tomato, thinly sliced (optional for top decoration)

Batter

  • 1 1/2 cups chickpea flour (garbanzo bean flour)
  • 1 1/2 cups water
  • 1/4 cup plain unsweetened yogurt or thick cashew cream
  • 1/2 teaspoon salt
  • 1/4 heaping teaspoon kala namak (Indian black salt provides egg flavor)
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon black pepper or to taste
  • 1 tablespoon olive oil
  • 1/4 teaspoon dried thyme (or 1 teaspoon fresh thyme finely chopped)

Serving

  • 1 large tomato, finely chopped (or salsa or red sauce)

Instructions:

  1. Preheat the oven to 375°F. Grease a 9-inch pie pan.
  2. Batter: In a blender (or bowl with whisk), combine the flour, water, yogurt, salt, kala namak, turmeric, cayenne, pepper, and oil. Blend until smooth. 
  3. Add the finely chopped vegetables to the batter. Add the cilantro or parsley and thyme and stir to combine. Pour the mixture into the prepared pie pan and top with sliced tomatoes if desired.  Bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out almost clean. The top will crack and get golden. Spray or brush some oil on the top of the frittata while it is still hot. Let it sit for 10-15 minutes before serving (this is important to allow the frittata to set up).
  4. Serve topped with chopped tomatoes or sauce.

Recipe adapted from Vegan Richa.

Categories
Breakfast

Overnight Oats

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Overnight Oats

A delicious (and healthful) on-the-go breakfast with endless flavor variations. Create a version with your favorite ingredients. 

 

Makes 1 serving

Ingredients:

 

  • 1/2 cup rolled oats or quick oats
  • 1/2 cup plant milk of choice
  • 1/2 cup yogurt (plant-based preferred) or additional milk of choice
  • 1 tablespoon of ground flax seeds
  • Optional:
    • finely chopped dates for sweetness or sweetener of choice, as desired
    • 1/2 cup fruit of choice or 1/4 cup of chia jam
    • 1-2 tbsp nut butter
    • 1 tbsp chia seeds, or add-ins of choice

Instructions:

  1. Combine all ingredients in a lidded container or mason jar. Toppings can be added the night before or immediately before serving.
  2. Stir and refrigerate overnight.
  3. Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.

Variations:

  • Apple Pie: 1/4 cup diced apples, 1 tablespoon pecans chopped, 2 teaspoons maple syrup, ¼ teaspoon ground cinnamon.
  • Pumpkin Pie: Substitute ¼ cup canned pumpkin for half of the yogurt, 1/4 tsp pumpkin pie spice or cinnamon, a few drops of pure vanilla extract.
  • Carrot Cake: Add 1/2 tsp cinnamon, 2-3 tbsp shredded carrot, and optional 1 tbsp almond butter. If desired, stir in a handful of raisins, shredded coconut, or chopped walnuts.
  • Peach Amaretto:  a few drops of almond extract, ¼ cup sliced peaches, sliced almonds to top.
  • Piña Colada: Use coconut yogurt and coconut milk, add a few drops pure vanilla extract,  diced pineapple.
  • Banana Nutella:  ½ banana sliced, 1 tablespoon cocoa powder, sweetener of choice, 1 tablespoon hazelnuts (or other nuts) chopped.
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