Category: Breakfast

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
  • 1/4 cup Nutritional Yeast 
  • 2 Tbsp Lemon Juice
  • 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)*
  • 1/8 tsp Cayenne Pepper

 

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 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.
Categories
Breakfast Family Friendly Snacks

Fried Banana Toast

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Fried Banana Toast

Pan-fried bananas taste decadent but are so simple to prepare. In this recipe I used sunflower butter and sprinkled some sunflower seeds over for a little extra crunch.

Makes 2 servings

Ingredients:

  • Avocado oil or olive oil
  • 2 bananas, sliced in half lengthwise
  • 2 slices of your favorite wholegrain bread
  • 2 tablespoons nut butter
  • Maple syrup for drizzling (optional)
  • Cocoa powder or cinnamon for dusting

 

Instructions:

  1. Coat a nonstick pan with a small amount of oil and place over medium heat.
  2. When heated, place bananas in pan and cook both sides until lightly browned, about 3 minutes per side, turning carefully.
  3. Toast the bread and place onto a plate. Spread each slice with a tablespoon of nut butter, top with 2 slices of banana.  Drizzle with maple syrup (if desired) and sprinkle with cocoa powder or cinnamon.
Categories
Breakfast

Tofu Scramble

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Tofu Scramble

Makes 3 servings

Difficulty level: very easy

For a real egg flavor, add a sprinkle of Indian kala namak black salt. You only need a little! (You can find this in specialty shops or online.)

Ingredients:

  • 2 teaspoons olive oil
  • 1 package firm tofu (approx.16-ounce), drained
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon salt, adjust to taste
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon garlic powder
  • Ground black pepper to taste
  • 2 tablespoons thinned cashew cream or other plant-based milk.

Instructions:

  1. Heat the olive oil in a pan over medium heat. Crumble the tofu into the pan with your hands. Cook, stirring occasionally, for 3-4 minutes until the tofu is cooked through and no water is remaining in the pan.
  2. Add the nutritional yeast, salt, turmeric, black pepper and garlic powder. Cook, stirring occasionally for about 5 minutes.
  3. Pour the thinned cream into the pan, and stir to mix.
  4. Add Indian black salt, if using, adding a sprinkle at a time until desired taste is achieved. 
  5. Serve immediately with your favorite toppings such as sliced avocado, chopped tomato, chopped fresh herbs, toast, etc.

Variations:

Southwest (add to the above recipe):

  • 1/4 red onion (thinly sliced)
  • 1/2 red pepper (thinly sliced)
  • 2 cups kale (loosely chopped)
  1. First, sauté the red onion and red pepper in the pan with the olive oil over medium heat until soft, about 5 minutes.
  2. Next, add the tofu, crumbling as you add. Cook as above, adding the chopped kale at the time of the spices.  Cook until the kale is softened and wilted.
  3. Serve with salsa, cashew sour cream, cilantro, hot sauce, tortillas, etc.

 Sweet potato tofu scramble (our favorite):

  • A use for left over roasted sweet potatoes.
  1. Add ½ of a cooked sweet potato (diced) with the spices and warm through. Continue with recipe.
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