Smores Granola

This granola is a huge hit with my family. The graham crackers add a nice crunchy texture and the chocolate and marshmallow combo is so good! Give this vegan snack a try, it's really good.

Smores Granola

Ingredients:

5 cups rolled oats

2 cups crushed graham crackers (1 pouch of crackers)

1/2 tsp salt

1/4 cup ground flax

1/2 cup applesauce

1/2 cup maple syrup

2 tsp vanilla

vegan chocolate chips - 1/4 to 1/2 cup

vegan marshmallows - 1/2 cup to 1 cup

Directions:

Preheat your oven to 300 degrees.

Mix the rolled oats, crushed graham crackers, salt, flax, applesauce, maple syrup, and vanilla in a large bowl. Put in a baking dish lined with parchment paper (you might have to cook this in two batches - you want the layer to be about an inch thick). 

Bake for 35 minutes, stirring halfway through.

When you take the granola out of the oven and it is still warm, sprinkle chocolate chips and marshmallows on top and let them melt. Once they have melted you stir the granola, but just a little so you still have chunks of chocolate and marshmallow. You want it to kind of pick up the granola and then cool back down with bits of chocolate.

Banana Steel-Cut Oat Porridge (Instant Pot)

 

This is an easy breakfast that keeps well through the week for leftovers.  Steel-cut oats are hearty and filling and are so easy to make in the Instant Pot. The mashed banana gives a little extra sweetness and has a yummy banana flavor reminiscent of banana bread, which is one of my favorite things. I like to serve it with some fresh banana cut up on top and sprinkled with ground flax.

Banana Steel-Cut Oat Porridge

Ingredients:

1 1/2 cups steel-cut oats

2 1/2 cups soy milk

2 1/2 cups water

1 tsp cinnamon 

1/4 tsp salt

1 ripe banana, mashed

Directions:

Put all the ingredients into your Instant Pot and cook it using the porridge setting (which cooks it for 20 minutes).  Let the pressure release naturally and then stir the porridge. Add more milk to get the consistency that you like. Serve it topped with your favorite oatmeal topping.

You could also do this on your stovetop. It will take some frequent stirring and a longer cooking time, but it will taste just as good. 

For 6 Servings:

Nutrition Facts
Servings: 6
Amount per serving
Calories	131
% Daily Value*
Total Fat 1.7g	2%
Saturated Fat 0.2g	1%
Cholesterol 0mg	0%
Sodium 1641mg	71%
Total Carbohydrate 30.4g	11%
Dietary Fiber 11g	39%
Total Sugars 6.2g
Protein 3.7g
Vitamin D 0mcg	0%
Calcium 187mg	14%
Iron 2mg	12%
Potassium 277mg	6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Spiced Quinoa Porridge

 

I love quinoa for breakfast because it keeps me full without feeling weighed down. Quinoa is a seed that cooks up like a grain and it is packed with nutrition. Here is what Harvard says about quinoa. It is a good source of plant protein and magnesium. This keeps nicely to reheat throughout the week. So you can cook it ahead and have some delicious and healthy breakfasts ready to go that provide a good source of plant-based protein. What's not to love?!?

Spiced Quinoa Porridge

Ingredients:

1 1/2 cups quinoa (rinsed)

1 1/2 cups water

1 1/2 cups plant milk

Pinch of salt

1/4 cup hemp seeds

1/4 cup chia seeds

3 tbsp maple syrup

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp allspice

1/4 tsp cloves

1/4 tsp powdered ginger

1/4 cup raisins

Optional: Toasted sunflower seeds

Directions:

Rinse the quinoa and put it in a saucepan with water, plant milk, and a pinch of salt. Cook until it begins to boil and then lower the heat and cover to let it steam for 15 minutes. After it has steamed fluff it with a fork or spoon and then add the remaining ingredients: which are the hemp seeds, chia seeds, maple syrup, and spices (cinnamon, nutmeg, allspice, cloves, and ginger). Then stir in the raisins. Sometimes I add a bit more plant milk to get the consistency of porridge that I like. I like to top this with an additional sprinkle of cinnamon and some toasted sunflower seeds.

For 6 servings

Nutrition Facts
Servings: 6
Amount per serving
Calories	328
% Daily Value*
Total Fat 7.9g	10%
Saturated Fat 0.5g	3%
Cholesterol 0mg	0%
Sodium 6481mg	282%
Total Carbohydrate 59g	21%
Dietary Fiber 5.6g	20%
Total Sugars 33.3g
Protein 8.5g
Vitamin D 0mcg	0%
Calcium 119mg	9%
Iron 4mg	21%
Potassium 380mg	8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Tempeh Sausage Breakfast Casserole

 

This breakfast is reminiscent of a shepherd's pie that can be made ahead and then baked and enjoyed when ready. It has a bottom layer of tempeh sausage, then a layer of cooked greens, and is topped with hash browns. 

It isn't hard to assemble, but there are three layers to make separately. This is totally worth the savory breakfast that is ready for you to enjoy throughout the week. It has plant-based protein in the tempeh sausage, micronutrients from the greens, and carbs from the potatoes so it is a well-balanced breakfast.

Tempeh Sausage Breakfast Casserole

Tempeh Sausage Ingredients:

1 cup cooked quinoa

1 8 oz package of plain tempeh, crumbled

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp salt

1/2 tsp black pepper

1 tbsp maple syrup

1 1/2 tsp dried sage

1 tsp ground thyme

1 1/2 tsp smoked paprika

pinch of nutmeg

1/4-1/2 tsp cayenne pepper

1 tbsp vegan Worcestershire sauce

1 tbsp soy sauce or Bragg's Liquid Aminos

Tempeh Sausage Directions:

Spray on non-stick frying pan with olive oil and add the quinoa and crumbled tempeh to the pan. Then add all the seasonings and cook until heated through. This is the onion powder, garlic powder, salt, black pepper, maple syrup, sage, thyme, paprika, nutmeg, cayenne pepper, Worcestershire sauce, and soy sauce. 

This is the bottom layer of your casserole. When it is done spread it on the bottom of a casserole dish.

Cheesy Greens Ingredients:

1 large bunch of greens (collards, kale, chard, or spinach) or 1 bag of frozen greens

1 tbsp soy sauce or Bragg's Liquid Aminos

1/2 tsp garlic powder

1/4 cup nutritional yeast

1 tsp liquid smoke

Cheesy Greens Directions:

Wash and chop your greens and then put them in a saucepan with just a little water. You want the greens to steam and cook down. You can use frozen greens and prepare them the exact same way: a little water in a saucepan and dump them in over medium heat. Cook until the fresh greens are wilted, or the frozen greens are defrosted, and then add the soy sauce or Bragg's, the garlic powder, and the nutritional yeast. Taste and add salt to your liking. I add about 1/2 tsp to mine (but I love salt :-). Top it off with the liquid smoke and mix to combine. 

Put this layer on top of the tempeh sausage layer in your casserole dish.

Hash Brown Ingredients:

1 bag of frozen hash browns (shredded potatoes)

Directions:

Heat the hash browns according to the package directions and top the casserole with them. 

Casserole Directions:

At this point, you can either dig in, or you can refrigerate and heat later. If you prepare ahead, you will want to heat in a 350-degree oven for about 30 minutes. Be sure to check on it and cover it with foil if the top is getting too browned. You just need it to heat through.

Enjoy!

Oceanic Chia Pudding

Oceanic Chia Pudding

I like this for dessert, a snack, or occasionally breakfast. It is a little reminiscent of tapioca pudding and can satisfy a sweet craving while providing protein, fiber, and antioxidants. I like that it feels a bit indulgent but is made with simple and healthy ingredients. This article from Harvard dives into the health benefits a bit more and highlights the healthy fats and omegas found in chia seeds.  Plus it is easy to make! I just mix it up in a glass jar, stir, and let it sit overnight. 

I have tried several chia pudding recipes and like them all especially chocolate, chai, or plain vanilla, but this is the version I make the most. The color is so beautiful (in the photo I did half blue algae and half spirulina) and though it comes from the ocean it doesn't taste like it, it just adds a mild background flavor that elevates the vanilla but you can't quite put your finger on it.

Ingredients:

1 1/2 cups plant milk
2 Tbsp maple syrup

2 tsp vanilla

pinch of salt

1/2 tsp spirulina or blue algae 

6 tbsp chia seeds

Directions:

Put it all into a jar and mix or shake to combine. If you mix with a spoon, just know the spirulina and the algae take a while to incorporate, they like to float on top. It helps to add the chia and the spirulina and then add the milk a little at a time to stir it in. Also, I like to leave it overnight or a few hours before eating so the chia seeds can absorb the milk and the flavors. Mix it again or shake the jar occasionally so the chia seeds don't clump together. For me, I make this in the evening and then stick it in the fridge. Right before bed I go and shake or stir it again and then once more in the morning. 

Apple Cinnamon Blender Waffles

This recipe is great because it only takes a blender and a measuring cup to make these waffles. They are hearty, filling, gluten-free, and a great vegan breakfast. Slather on some nut butter, top with yogurt and fruit, or go classic with vegan butter and maple syrup.

Apple Cinnamon Blender Waffles

Ingredients:

2 1/2 cups rolled oats

1 tsp cinnamon

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 1/2 cups soy milk

3 tbsp white vinegar

3 tbsp maple syrup

1 tsp vanilla

1/2 cup applesauce

1/2 an apple, diced small (optional)

Directions:

Put the dry ingredients into your blender and pulse a few times to grind the oats and incorporate the cinnamon, baking powder, baking soda, and salt.

Then add in the wet ingredients and blend until smooth. Add the diced apple and cook according to your waffle iron's instructions. Enjoy with some vegan butter and maple syrup.

Radiant Green Smoothie

I recently started practicing Kundalini and am really enjoying this style of yoga. It incorporates mantras, chants, breathing exercises, and asanas and is very different than other styles of yoga that I have tried. Honestly, it seems kind of weird but is having a noticeable positive impact on me beyond the mat, which is awesome.  There are a few channels on YouTube with free videos to try and I really like the ones on the YouTube channel Kundalini Lounge. In researching this style of yoga, I came across a Website and found some tips on incorporating a yogic diet. This smoothie recipe caught my eye and I recently tried it, and with a few additional ingredients of my own, I absolutely fell in love with this breakfast. The healthy oils keep me full and the combination of the fruits with the spinach and chlorophyll is just so good! I had never tried chlorophyll before, but it is mellow in flavor and brings all the goodness of plant foods to you in a concentrated form - so cool!

Radiant Green Smoothie

Ingredients:

1 banana

1 cup frozen mango chunks

1 to 1 1/2 cups frozen spinach

1 to 1 1/2 cups ice 

8 ounces orange juice

1 Tbsp liquid chorophyll

2 tsp flax seed oil

2 tsp brown rice syrup

Directions:

Put all of the ingredients into a blender and blend until smooth.

Millennial Hash

This recipe is simple and very filling. I love the combination of the potatoes, kale, and avocado - it is so good!

Millennial Hash

This recipe got its name from my husband making a comment about me putting avocado on my hash browns "like a millennial"....because millennials are known for spending more on groceries than other generations and they apparently put avocado on everything. I think that is a great thing because avocados make everything better - including hash browns!

Ingredients:

1/2 bag of frozen shredded potatoes (1 lb bag)

1/4 cup finely diced onion

1 clove garlic, minced

4 oz button mushrooms, sliced

1/2 bunch of kale washed and chopped into bite-sized pieces

Salt and pepper

Tamari

1/2 a ripe avocado, sliced

Directions:

Place the potatoes in a non-stick pan over medium heat. I don't add oil. I find that if you leave them alone to let them brown, they don't stick and flip easily. I let them cook for 10-15 minutes - check them and flip them when they begin to turn golden brown.

While the potatoes cook, heat the onions and garlic in another non-stick pan until they begin to soften. Then add the mushrooms and the kale and cook through. Once the veggies have softened sprinkle them with salt and pepper and then use a little tamari or soy sauce to deglaze the pan. Serve the veggies over the hash browns and top it all with the sliced avocado.

Bring on the Spring Smoothie

As the weather warms here for spring, smoothies are starting to sound really good again. This smoothie makes me happy with its bright pink color and texture from the basil seeds and dragon fruit. The basil seeds soak up some of the liquid and are like little balls of tapioca in your drink and are a fun change from chia seeds (they act very similar in recipes). This is a great way to try basil seeds if you haven't yet and you can find them online or at specialty grocers. I found mine at Pacific Ocean Market in Denver.

Bring on the Spring Smoothie

Ingredients:

1 cup diced mango
1 cup sliced banana
1/2 cup diced dragon fruit
1/2 scoop vanilla protein powder
water to cover

1 tbsp basil seeds

Directions:

Put all the ingredients into a blender and blend until smooth. Top with 1 tbsp of basil seeds and chopped dragon fruit.

Chocolate Buckwheat Pancakes (Gluten Free)

This recipe is based on the one from the Starch Solution, but with a couple of adjustments such as the added cocoa powder and chocolate chips. Plus this is made to be gluten-free and low-fat, as well.

Chocolate Buckwheat Pancakes

Ingredients:

1 tbsp flax meal
3 tbsp water

2 ripe bananas, mashed
1 cup non-dairy milk (soy works well)
1/2 cup sparkling water
3 tbsp natural sugar
1 tbsp lemon juice

3/4 cup buckwheat flour
3/4 cup oat flour
2 tsp baking powder
dash of salt
1/3 cup cocoa powder

1/3 cup non-dairy chocolate chips (optional)

Directions:

Combine the flax meal with the water, and set aside to let thicken. Mash 2 bananas and put them in a medium-sized mixing bowl. Add the non-dairy milk, sparkling water, sugar, and lemon juice and mix it all together. Add the flax mixture and mix that in as well.

Combine the dry ingredients in a separate container. This is the buckwheat flour, oat flour, baking powder, salt, and cocoa powder. Add the wet ingredients to the dry and mix until there are not any large lumps of flour remaining.  Add the optional chocolate chips if using.

Heat a non-stick pan over high heat and pour 1/2 cup of batter into the heated pan. Watch for bubbles to form on the top of the pancake. You know it is time to flip the pancakes once the little bubbles pop and leave little holes on the top.  Serve with syrup, fresh berries, banana slices, or with a drizzle of nut butter.

These make 6 large pancakes.

Basic Chia Pudding

This is a raw chia pudding with wholesome ingredients. This is great for breakfast, a snack, or dessert. The chia seeds fill you up, and I think they are kind of reminiscent of tapioca. In the winter when I am all about the oatmeal, I like to add this on top of that too. It is very versatile, good for you and satisfying.

Basic Chia Pudding

Ingredients:

1 cup pitted dates (around 8 dates)
3 tbsp hemp seeds
pinch of salt
1 tsp vanilla
dash of cinnamon
2 cups of water

1/3 cup chia seeds

Directions:

Blend the dates, hemp seeds, salt, vanilla, cinnamon and water.

Pour into a glass storage container and stir in the chia seeds. Refrigerate overnight to let the chia seeds soak up the water.

Top with hemp seeds, fresh fruit, berries, shredded coconut, nuts or anything else that sounds good to you.

Breakfast Fried Rice

I have been working on this recipe for a long time, and it took many tries to get it just right. I finally went back to basics and used this recipe as a jumping off point. I traded the eggs for tofu, used liquid smoke instead of bacon, and added nutritional yeast as well. We have really been enjoying the resulting savory dish for any time of day.

Breakfast Fried Rice

Ingredients:

2 cups brown rice (cooked according to package directions) or 4 cups leftover rice

1 block of firm tofu

1 tbsp toasted sesame oil, divided
5 green onions, thinly sliced

3-4 tbsp soy sauce or Braggs Liquid Aminos
1 tbsp rice wine vinegar
pinch of cayenne pepper
1 - 3 tsp liquid smoke (to taste)

3 tbsp nutritional yeast
1 tbsp toasted sesame seeds (use black ones for a nice pop of color)

Directions:

Prepare the rice and reserve. Drain the tofu and cut into small strips or squares.

Heat a non-stick frying pan over medium heat and add half of the sesame oil. Fry the tofu in the sesame oil until it browns on both sides. This takes about 20 minutes, and it works best if you don't mess with it too much. Give it some time and then flip it. Once the tofu is done, take it out of the frying pan and reserve.

Add the rest of the sesame oil to the pan and add the rice. Cook the rice until it is heated through then add the scallions. Once the scallions have begun to heat add the seasonings, which are the soy sauce, vinegar, cayenne, and liquid smoke. Toss to distribute the seasonings and then add the tofu back into the rice mix to combine. Top with the nutritional yeast and sesame seeds.

Golden Granola

Having recently fallen in love with all things golden milk (golden milk overnight oats, golden milk chia pudding, golden milk the drink, etc.), I thought to try the flavor profile with granola. The turmeric has a wonderful almost nutty quality to it which adds a nice dimension of flavor to this lightly sweetened granola. Try this as a cereal, over vanilla soy yogurt, or on top of an acai bowl.

Golden Granola

Ingredients:

3 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/4 cup hemp seeds
1/4 cup buckwheat
2 tbsp chia seeds
2 tbsp black sesame seeds
1/2 tsp salt
1/2 tsp cinnamon
pinch of ground ginger
dash of nutmeg
1 tsp turmeric powder

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

*Optional: crystalized ginger pieces or dried fruit.

Directions:

Preheat your oven to 400 degrees. Combine the dry ingredients in a large mixing bowl. This includes the oats, coconut, sunflower seeds, hemp seeds, buckwheat, chia seeds, black sesame seeds, salt, cinnamon, ginger, nutmeg, and turmeric powder.

Next, pour the maple syrup, coconut oil and vanilla into a microwave safe measuring cup or bowl and heat in the microwave just long enough for the coconut oil to melt so the wet ingredients can be combined. Pour the sweetened coconut oil over the oats and stir well to coat everything evenly.

Spray a large baking dish with cooking spray and pour in the oat mixture. Bake for 25 minutes, and be sure to stir it every 10 minutes or so until the granola is evenly browned. Once the granola has cooled add the crystalized ginger, or another dried fruit to the mix.

9 servings of 1/2 cup each.

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

Ingredients:

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.

Directions:

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:
>

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

Ingredients:

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

Directions:

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.

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

Ingredients:

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)

Directions:

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.

Golden Milk Chia Pudding

I have fallen in love with both chia pudding and golden milk. Putting them together makes a healthy combo that can be enjoyed for either dessert or breakfast. I have made this every week for several weeks in a row so finally decided to capture the recipe here.

Golden Milk Chia Pudding

Ingredients:

1 1/2 cups soy milk
1/2 tsp vanilla
scant 1/4 cup maple syrup
pinch of salt
1/2 tsp turmeric
dash of ginger
dash of allspice 1/4 tsp cinnamon

Rounded 1/4 cup of chia seeds.

Directions:

Place all ingredients in a glass jar with a lid and shake vigorously to combine. Let sit in the refrigerator overnight to thicken up.

For 4 small servings.

Nutrition Facts

Serving Size 122 g

Amount Per Serving

Calories 140 Calories from Fat 43

% Daily Value*

Total Fat 4.8g 7%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 88mg 4%

Potassium 219mg 6%

Total Carbohydrates 23.0g 8%

Dietary Fiber 3.8g 15%

Sugars 15.5g

Protein 4.9g

Vitamin A 0% • Vitamin C 1% Calcium 11% • Iron 10%

Nutrition Grade B-

* Based on a 2000 calorie diet