Wednesday, January 17, 2018

Slow Cooked Steel Cut Oats


This is a basic steel cut oat recipe that isn't too sweet. It is a canvas that can be topped with just about anything. Try granola, bananas, apples, berries, nuts, chocolate, shredded coconut, seeds or stir in pumpkin or cocoa. This makes a great breakfast that you can reheat throughout the week. Put it in the microwave for a minute or two and then stir in a tad more water or non-dairy milk to make it nice and creamy.

Slow Cooked Steel Cut Oats


1 1/2 cups steel cut oats
6 cups water
1 cup chopped fresh dates (120 grams) or 1/4 cup sweetener (sugar or maple syrup)
1/4 tsp salt
1 tsp cinnamon

Optional: Add 1tbsp molasses, 1/2 tsp allspice, and a pinch of ground ginger for a richer flavor that hints at gingerbread.


Put all the ingredients in and cook on low for a few hours (start checking them at around 4 hours. I find that they have a nice texture after 4 1/2 hours. They can cook a lot longer than that, though. You can leave it overnight, but know that without occasional stirring the oats will stick along the edges. With some effort in the morning you can scrape it off and it's not a big deal. I like to cook them during the day on Sunday when I can check on them, and then eat them reheated throughout the week.

For 6 servings.

With chopped dates:                                                 With 1/4 cup sugar:

Monday, January 15, 2018

Refried Beans From Scratch

My mother in law recently gave us some new crop pinto beans, and they are so good. The fresh taste of the beans makes it worth the effort to make them from scratch and then fry them up. If you plan ahead for the cooking time in your crock pot, these come together quickly once the beans are cooked through. I find that with these fresh pinto beans, I don't even need to soak them.

Refried Beans


1 cup dried pinto beans
3 cups water

1 tsp olive oil
1/4 yellow onion, diced (1/3 cup diced onion)

1 tsp liquid smoke
Pinch of garlic powder
Salt to taste

Optional - add a pinch of cumin and a pinch of dried oregano


Cover the beans in a slow cooker with the 3 cups of water and cook on low for several hours (older beans can take up to 8, while new crop beans can be done in 4). It is okay to cook them for a long time. On low the water won't evaporate too quickly and you want the beans to be soft for mashing.

When the beans are cooked through, heat the oil in a non-stick frying pan, and saute the diced onion on medium low until it begins to soften. Once the onions are translucent, add the beans to the pan and mash them with a potato masher. Add some of the cooking liquid to get a nice consistency. Keep mashing and adding a little liquid until they are to your liking. Add a tsp of liquid smoke and a pinch of garlic powder. Taste the beans and add a little salt.

Makes 3 cups of refried beans

Wednesday, January 3, 2018

Cherry Chocolate Granola


This granola is decadent and almost dessert-like. It is great for snacking when you want something sweet, try it on top of yogurt, on a smoothie bowl, or with ice cream. The chocolate and the tart cherries are a perfect match for hearty granola.

Cherry Chocolate Granola


3 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/4 cup hemp seed hearts
1/4 cup flax seeds
1/4 cup cocoa powder
1/4 tsp salt

1/4 cup coconut oil, melted
1 tsp vanilla
1/2 cup maple syrup

1/4 cup mini chocolate chips
1/2 cup dried cherries


Pre-heat your over to 400 degrees. Combine the dry ingredients (oats, coconut, sunflower seeds, hemp seeds, flax seeds, cocoa powder and salt). Then add the wet ingredients to the dry (coconut oil, vanilla, maple syrup. Mix it well to coat the oats with the oil and syrup.

Spray a large rectangle baking dish with cooking spray and pour in the oat mixture. Bake for 25 minutes, stirring every 10.  Once the granola has started to cool, add the chocolate chips and the dried cherries.

Monday, August 7, 2017

Chocolate Protein Waffles (Gluten Free)


I have made these waffles every week for the past month and we still want more, so I decided they were worth a post. These go with syrup and are also really good leftover. We have been making them into little waffle sandwiches with sunbutter and banana - yum!

Chocolate Protein Waffles


2 cups soy milk
2 tsp vinegar

1/3 cup water
2 tbsp ground flax seeds
1 smashed banana

3/4 cup buckwheat flour
3/4 cup oat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3 tbsp sugar
3 tbsp cocoa powder
1/3 cup protein powder (chocolate is great)

3 tbsp oil

optional: chocolate chips


Combine the soy milk and the vinegar in a measuring cup and set aside to let curdle. Mix the water and the ground flax seeds and set aside to let thicken (it helps to stir it occasionally).

Mix the dry ingredients in a large mixing bowl. This is the buckwheat flour, oat flour, baking powder, baking soda, salt, sugar, cocoa powder and protein powder.

Then add the wet ingredients to the dry ingredients which are the soured soy milk, flax egg, and the oil. Mix well (a few clumps are fine) and let the batter sit for 10 minutes while your waffle iron heats up. It is important to let the batter sit because the oat flour and the protein powder will soften up and incorporate more as the absorb the liquid in the batter. Also, the baking soda and the vinegar will react to leaven the batter and make it a bit fluffier.

Once your waffle iron is hot and the batter has rested, cook the waffles according to your waffle iron instructions. With mine, I find it works best to cook them a bit longer than indicated by the waffle maker and they turn out great.

This recipe made 14 - 4 inch waffles. The nutritional information below reflects that size waffle.

Thursday, June 29, 2017

Mini Frittatas To Go


I wasn't quite sure what to call these....tofu scramble in a muffin tin, popovers, mini frittatas? They are kind of like those egg muffin cups you see on Pintrest - only vegan - so minus the egg.

I came up with this recipe to make tofu frittatas more portable, so I doubled the recipe and cooked them in a muffin tin. They turned out great! Exactly what I was picturing. These are easy to take on the go for a savory, high protein breakfast.

Mini Frittatas To Go


2 blocks firm tofu, drained

2 tsp olive oil
1/2 onion, diced
2 cloves garlic, minced

1/2 bell pepper, seeded and diced
2 cups greens, sliced thin (collards are good)
1 roma tomato, diced

1/2 cup garbanzo bean flour
2/3 cup nutritional yeast
1 tsp baking powder
2 tbsp soy sauce
2 tsp dried oregano
1 tsp dried parsley
1/2 tsp turmeric
1 tsp salt
1/2 tsp pepper
2 tsp liquid smoke (optional)


Pre heat your oven to 350 degrees.

Drain the tofu while you prep the veggies.

Heat 2 tsp olive oil in a frying pan over medium heat. Cook the diced onion until it begins to soften and turn translucent. Then add the garlic and saute for a minute more. Add the bell pepper, greens, and tomato and cook for another 5 minutes.

Take the veggies off the heat and reserve.

Put the tofu, garbanzo bean flour, nutritional yeast, baking powder, soy sauce, oregano, parsley, turmeric, salt, pepper, and liquid smoke (if using) in a food processor. Process on low until all the ingredients are incorporated, you will need to scrape down the sides a couple of times. Then add the veggie mixture to the tofu mixture and pulse to incorporate, or mix by hand to combine.

Spray a muffin tin with cooking spray. Scoop the tofu-veggie mixture into the muffin tins to fill each of the 12 cups. Bake for 45 minutes. Let cool for a few minutes.

Monday, June 26, 2017

Vegetable Sushi Salad


We are still on a sushi kick over here. It is such an awesome summer meal! This salad is great when you don't want to take the time to fuss with rolling sushi. It is easy to eat this way, too. Make this with some edamame on the side, or with some pan fried tofu.

This salad is best served immediately because the rice will still be warm and pliable. If you have some for leftovers, try sprinkling a little water on the rice and then warming in the microwave for just a minute to make the rice soft again. It doesn't need to be hot, just warmed enough to soften up.

Vegetable Sushi Salad


3 cups cooked short grain white rice (you need 1 1/2 cups dry rice plus 3 cups water to make the rice)
1/4 cup rice wine vinegar
1 tsp salt
2 tsp sugar

1/2 cucumber, peeled and seeded then diced (about 1/2 cup)
1 medium carrot, peeled and diced small (about 1/2 cup)
3 sheets nori, cut into small pieces
1 tbsp sesame seeds

avocado slices
pickled ginger


Cook the rice according to package directions. Fluff the rice with a rice paddle and put it into a large mixing bowl. Toss the rice with the vinegar, salt and sugar.

Prep the veggies and the seaweed and add them to the rice, along with the sesame seeds. Toss again to distribute the ingredients. Serve with sliced fresh avocado and pickled ginger.

Friday, June 9, 2017

Buckwheat Noodle Salad


I love buckwheat noodles because they have great flavor and texture, and they are naturally higher in protein than most pasta. They work well in soups, stir-fried, and in cold salads like this one. This is a salad I come back to time and time again, especially in the spring when red radishes are the first thing to come up in my garden. It is refreshing and easy to make. If you are not eating the salad right away, store the dressing separately because the vinegar can start to break down the noodles a bit. I like to keep the dressing in a little glass jar and then give it a shake before I add it to individual servings. If you store the dressing separately, you may want to add a few drops of sesame oil to the noodles so they don't clump together.

The dressing calls for coconut aminos, which is a great alternative to soy sauce. It is a bit sweeter and has less sodium than soy sauce, and many prefer it due to it's simple and straight forward ingredients. You can find it at most grocers now, especially places like Sprouts, Vitamin Cottage or Whole Foods. It is online (of course) and you can order it through places like Amazon or Thrive Market. I have not yet tried Thrive Market, but have been reading about it and it seems like it can be a good option for hard to find ingredients.

Buckwheat Noodle Salad


12 oz package buckwheat noodles (3 bundles)

1/2 cucumber, sliced into thin strips
1/2 red bell pepper, thinly sliced
1 carrot, thinly sliced
1/2 cup cabbage, thinly sliced
8 radishes, thinly sliced

1/4 cup rice wine vinegar
1/4 cup coconut aminos (option to sub soy sauce or Bragg's here)
1 Tbsp toasted sesame oil
1 Tbsp sesame seeds
1 tsp minced fresh ginger
salt and pepper to taste


Cook the noodles according to the package directions, taking care to keep them al dente. Then drain and rinse the noodles with cold water to stop them from cooking and put them in a large mixing bowl.

While your noodles are cooking, prepare the veggies. I like to try and slice them as uniformly as possible into thin strips. Gently toss the veggies with the noodles.

Put the dressing ingredients (rice wine vinegar, coconut aminos, sesame oil, sesame seeds, and ginger) in a small bowl or jar and whisk or shake to combine.

Taste and adjust the seasonings to your liking, I often add a bit of salt and pepper.