The Eat-Clean Diet Vegetarian Cookbook

PREP: 10 minutes | COOK: 15 minutes | YIELD: 8 biscuits

Biscuits are a popular Southern breakfast accompaniment, but they’re usually full of fat. These biscuits have been Cleaned up, but you wouldn’t know it by biting into one. Y’all try them out now, y’hear?

2 cups (4.0 ml) whole wheat flour

1 Tbsp (15 ml) baking powder

¼ tsp (1.25 ml) sea salt

1 Tbsp (15 ml) raw virgin coconut oil at room temperature or refrigerated (do not melt)

¾ cup (180 ml) + 2 Tbsp (30 ml) plain, low-fat kefir or a combination of plain soy yogurt and almond, soy, hemp or other milk subsitute

Additional kefir for brushing the tops of the biscuits

Preheat the oven to 450°F (230°C).

In a large bowl, whisk together flour, baking powder and sea salt until thoroughly combined. Using your fingers, break coconut oil into very small pieces and work it into the flour. Stir in kefir until dry ingredients are just moistened.

Transfer dough to a floured working surface, keeping some flour handy for additional dusting to prevent sticking, as needed. Use your hands to bring dough together, pressing it into a ball. Knead it once or twice before using a rolling pin to roll it into a disk that is eight inches across and about one inch thick.

Using a round biscuit cutter, cut dough into eight circles. Or, for complete use of the dough, use a chef’s knife to cut the dough into eight wedges.

Place biscuits on a baking sheet and brush the tops with kefir. Bake in oven for about 15 minutes or until puffed up and lightly browned. Serve hot with a little pure honey or unsweetened jam, if desired.

NUTRITIONAL VALUE PER BISCUIT:

Green Energy Whole
Food Smoothie

PREP: 10 minutes | COOK: 0 minutes | YIELD: 4 x 10-oz servings

We all know how important it is to fulfill your fruit and veggie quota, but it can be hard to squeeze enough servings into one day. Why not blend them up and enjoy them all in one delicious drink?

1 kiwi, peel on

½ baby zucchini, peel on

¼ pineapple, peel removed

1 cup (240 ml) green or white grapes

4 kale leaves, stemmed

4 fresh strawberries, including green tops

1 thin slice of lime, peel on

½ peeled orange

½ peeled banana

Small handful wheatgrass

1 Tbsp (15 ml) spirulina

1 Tbsp (15 ml) kelp granules

1 Tbsp (15 ml) flaxseed

1 cup (240 ml) cold water

1 cup (240 ml) ice, or more

To a whole foods blender, add all of the ingredients starting with fruits and vegetables, then spirulina, kelp and flaxseed. Lastly, add water and the ice.

Start the machine on low speed and gradually increase speed until machine is whirring nicely and smoothie ingredients are moving freely. Blend for about 1 minute.

Stop machine to check smoothie temperature and consistency. If not cold, add more ice. If not super smooth, continue to blend for 1 to 2 minutes, adding more ice if necessary to keep smoothie cold as the blender processes. Pour into a glass and serve.

ON THE GO

This smoothie will keep overnight in the fridge. Just seal it in a portable container so you can wake up, grab it and go. Note: The flaxseed might cause the smoothie to thicken slightly as it sits.

EQUIPMENT TIP

If you don’t have a whole foods blender, such as a Vitamix® or Omega blender, don’t worry! You can still make this recipe by breaking down the ingredients in a food processor and then transferring them to a blender.

PREP TIP

When making a whole foods smoothie, it is best to use organic fruit, since many of the peels will be blended. Remember to wash your fruit thoroughly, too!

NUTRITIONAL VALUE PER SERVING:

Breakfast Eggel
Sandwich

PREP: 15 minutes | COOK: 3 minutes | YIELD: 1 sandwich

Preparing a delicious and nutritious breakfast is a snap when you have eggs and bagels in the fridge. Simply add some tomato, avocado, mustard and sprouts, and you’ve got a Clean and colorful meal that’s perfect for the whole family.

1 whole wheat bagel, split

1 tsp (5 ml) Dijon mustard

2 Tbsp (30 ml) Yogurt Cheese ^* (see Supportive Recipes)

¼ avocado, slightly mashed

2-3 slices tomato

¼ cup (60 ml) alfalfa sprouts

1 whole egg + 2 egg whites

Pinch sea salt and black pepper

Eat-Clean Cooking Spray (see Supportive Recipes)

Place oven rack six inches from top of oven, and turn on broiler. Place bagel on a baking sheet, cut side up, and toast under broiler.

Spread both sides of toasted bagel with Dijon mustard and yogurt cheese. On the top half of the bagel, spread mashed avocado and add the tomato slices and sprouts.

Heat an 8-inch nonstick skillet on medium. Beat eggs and season with a pinch of salt and pepper. Spray skillet lightly with Eat-Clean Cooking Spray and pour in eggs. Allow edges to firm, then lift edges up bit by bit, using a rubber spatula, and let uncooked egg run underneath. Repeat until no more egg will run under.

With confidence, and the assistance of a rubber spatula, flip! Cook for about 30 seconds longer, and then slide out of pan. Fold edges of eggs into the shape of a square and place on the bottom half of bagel. Put the two halves of the bagel together and eat while still warm.

NOTE:

^*Yogurt Cheese must be made ahead of time.

NUTRITIONAL VALUE PER SANDWICH:

Lemon Cottage
Cheese Griddlecakes

PREP: 15 minutes | COOK: 20 minutes | YIELD: 14 griddlecakes

I used to love it when my dad would fire up the griddle and create the most delicious, fluffy pancakes – a true breakfast treat. I’ve healthed up the typical griddlecake by adding cottage cheese and whole wheat, but don’t worry – not an ounce of fluff or flavor has been lost!

1¼ cups (300 ml) whole wheat flour

2 tsp (10 ml) baking powder

½ tsp (2.5 ml) baking soda

3 Tbsp (45 ml) Sucanat or other unrefined sugar Pinch freshly grated nutmeg

Pinch sea salt

1 cup (240 ml) low-fat milk

1 cup (240 ml) cultured low-fat cottage cheese or regular low-fat, low-salt cottage cheese

1 egg yolk

1 tsp (5 ml) pure vanilla extract

1 tsp (5 ml) finely grated lemon zest

3 egg whites

Eat-Clean Cooking Spray (see Supportive Recipes) or coconut oil

In a large bowl, whisk together flour, baking powder, baking soda, Sucanat, nutmeg and sea salt. In a separate bowl, whisk together milk, cottage cheese, egg yolk, vanilla extract and lemon zest. Add wet ingredients to dry ingredients and mix together until just combined.

Add egg whites to a separate bowl and beat them into stiff peaks. Fold egg whites into batter. It will be thick and lumpy.

Heat a pancake griddle thoroughly on medium low, and spray with Eat-Clean Cooking Spray or use a little coconut oil to prevent griddlecakes from sticking. Scoop about ¹/₃ cup (80 ml) of batter onto the griddle for each cake, and shape it into a round. Cook until the top is filled with bubbles and holes, and the edges are starting to dry, 4 to 5 minutes. Flip and cook for 1 to 2 minutes longer. Repeat until all of the batter is used. Serve immediately or keep warm in a 200°F (90°C) oven.

TRY THIS!

Top these griddlecakes with fresh fruit, yogurt, Blueberry Compote (see ch. 9), or for a treat, a drizzle of pure maple syrup.

NUTRITIONAL VALUE PER GRIDDLECAKE:

Amaranth Oat Waffles

PREP: 15 minutes | COOK: 21-28 minutes | YIELD: 14 waffles

Waffles – they are a big breakfast favorite. However, they are typically laden with sugar, milk and eggs. Luckily, this vegan version is full of flavor as well as nutritious grains and seeds. Now waffles can be more than a special treat!

DRY INGREDIENTS

1 cup (240 ml) whole grain amaranth flour

½ cup (120 ml) oat flour

½ cup (120 ml) oat bran

½ cup (120 ml) whole soy flour

½ cup (120 ml) whole grain corn flour (not corn starch)

¼ cup (60 ml) whole grain coarse cornmeal

2 Tbsp (30 ml) flax meal or ground flaxseed

2½ tsp (12.5 ml) baking powder

½ tsp (2.5 ml) baking soda

Pinch sea salt

WET INGREDIENTS

2½ cups (600 ml) low-fat buttermilk or a combination of equal parts soy or almond milk and soy yogurt

1 egg + 2 egg whites or equivalent vegan egg replacer

¼ cup (60 ml) Sucanat or other unrefined sugar

1 tsp (5 ml) pure vanilla extract

Eat-Clean Cooking Spray (see Supportive Recipes)

Preheat a waffle iron and place a baking sheet underneath to catch any spills.

In a large bowl, whisk together dry ingredients. In a separate bowl, whisk together wet ingredients. Stir wet ingredients into dry ingredients until just moistened.

Spray the inside of a waffle iron with Eat-Clean Cooking Spray and pour enough batter to cover cooking area. Slowly close lid to allow batter to spread out and fill in the spaces. Cook 3 to 4 minutes, or until waffle releases from iron. Slowly open lid and use a fork to gently remove waffle. Repeat with Eat-Clean Cooking Spray and another scoop of batter until all batter is used.

Serve with a smear of natural nut butter, banana slices or a drizzle of pure maple syrup.

CHILL OUT

Waffles will last for up to five days in the refrigerator or up to one month in the freezer. Reheat in the toaster or toaster oven.

NUTRITIONAL VALUE PER SERVING (2 WAFFLES):

Blueberry Baked Oatmeal

PREP: 10 minutes | COOK: 35-40 minutes | YIELD: 5 x 1 cup servings

We all know oatmeal is a healthy way to start the day, but some kids (and adults for that matter) have a problem with the mushiness factor. Fear not, this palate-pleasing recipe calls for the oatmeal to be baked, which lends it an almost cookie-like texture – a great way to sell it to the kids!

Eat-Clean Cooking Spray (see Supportive Recipes)

1 cup (240 ml) unsweetened soy, rice or almond milk, or other milk substitute

1 whole egg + 2 egg whites

½ cup (120 ml) unsweetened applesauce

2 Tbsp (30 ml) pure maple syrup

½ tsp (2.5 ml) vanilla extract

1 tsp (5 ml) baking powder

1 tsp (5 ml) ground cinnamon

Pinch freshly grated nutmeg

Pinch sea salt

2½ cups (600 ml) old-fashioned rolled oats

¼ cup (60 ml) oat bran

½ cup (120 ml) chopped pecans

1½ cups (360 ml) frozen or fresh blueberries, divided

Preheat the oven to 350°F (175°C).

Coat a 3-quart casserole dish or baking pan with Eat-Clean Cooking Spray.

In a large bowl, whisk together milk, egg and egg whites, applesauce, maple syrup, vanilla, baking powder, cinnamon, nutmeg and sea salt. Mix in oats, oat bran and pecans. Gently fold in half of the blueberries. Scatter remaining blueberries across bottom of casserole dish.

Scrape oatmeal mixture into casserole dish and bake, uncovered, for 35 to 40 minutes or until golden brown around the edges.

NUTRITIONAL VALUE PER SERVING:

French Toast with
Strawberries and Almonds
– Heaven for Breakfast

PREP: 20 minutes | COOK: 5-7 minutes | YIELD: 6 servings

I have fond memories of sitting at a café in the pleasant town of Oakville on the shores of Lake Ontario enjoying delicious strawberries and almonds with sweet toast. I just knew I had to create a Cleaned up version of this yummy meal for all of my readers to enjoy.

BATTER INGREDIENTS

1 x 12-oz (340 g) package organic silken firm tofu

½ cup (120 ml) unsweetened soy, rice or almond milk, or other milk substitute

2 tsp (10 ml) pure maple syrup

1 tsp (5 ml) pure vanilla extract

½ tsp (2.5 ml) almond extract

½ tsp (2.5 ml) ground cinnamon

Pinch sea salt

1-2 Tbsp (15 to 30 ml) raw virgin coconut oil

6 slices rustic whole grain bread

1½ cups (360 ml) sliced fresh strawberries

6 Tbsp (90 ml) sliced almonds

Add all batter ingredients to a blender and blend until combined well. Pour into a bowl big enough to dip a piece of bread into.

Heat a skillet or griddle over medium. Add a little coconut oil and swirl around the surface of the griddle. Dip a slice of bread in batter, then turn it over and dip again until it’s completely soaked. Lift out bread, allowing excess batter to drip into the bowl, and place on the griddle. Repeat until griddle is covered with battered bread. Sauté bread until cooked through and browned, 2 or 3 minutes per side.

To serve, top each piece of French toast with ¼ cup (60 ml) sliced strawberries, 1 Tbsp (15 ml) sliced almonds and a drizzle of pure maple syrup, for a treat.

PREP TIP

If you are working in batches, or aren’t going to serve the toast right away, place it on a baking sheet and keep it warm in a 200°F (90°C) oven.

PROTEIN POWER!

Want more protein? Add a smear of natural nut butter to your French toast. Mmm!

NUTRITIONAL VALUE PER SERVING (1 SLICE WITH ¼ CUP STRAWBERRIES AND 1 TBSP SLICED ALMONDS):

Baja California Eggs Benedict

PREP: 10 minutes | COOK: 25 minutes | YIELD: 2 servings

This Clean variation of the brunch classic gets a California twist with low-fat yogurt “Hollandaise” sauce, roasted poblano peppers and creamy avocado slices. It’s light and fresh – and very satisfying!

SAUCE INGREDIENTS

¹/₃ cup (80 ml) low-fat Greek yogurt

1 Tbsp (15 ml) lemon juice

1 Tbsp (15 ml) orange juice

Pinch cayenne, plus more for garnish

2 poblano peppers

Eat-Clean Cooking Spray (see Supportive Recipes)

2 whole eggs + 4 egg whites

2 whole wheat English muffins, split

½ avocado, pitted, peeled and thinly sliced

Sea salt and freshly ground black pepper, to taste

To make “Hollandaise” sauce: In a small bowl, mix together yogurt, lemon juice, orange juice and cayenne. Set aside.

Place oven rack six inches from top of oven, and turn on broiler. Place peppers on a baking sheet and broil 3 to 5 minutes or until skin is charred and blistered. Turn peppers and repeat until thoroughly blistered. Transfer peppers to a glass bowl, cover with a plate and let sit for about 5 minutes to steam. Peel away blistered skin, using a paper towel to wipe away any remaining blackened bits. Cut peppers in half. Remove stems and seeds.

Fill bottom of an egg poacher with one inch of water and bring to a simmer over medium-high heat. Spray poaching cups with Eat-Clean Cooking Spray, and fill two of the cups with the whole eggs. Divide four egg whites among two remaining cups. Cover and cook whole eggs until whites set and yolks thicken slightly (about 4 minutes). Remove cooked whole eggs, cover and continue cooking egg whites until opaque, another 3 to 4 minutes.

Toast English muffins under broiler, and divide them between two plates. Place half a roasted pepper on each muffin half and top with the poached whole eggs and egg whites. Spoon sauce on eggs and top with avocado slices. Season with a pinch of salt and pepper, and sprinkle with a little cayenne.

NUTRITIONAL VALUE PER SERVING (1 WHOLE ENGLISH MUFFIN, 1 ROASTED POBLANO PEPPER, 1 WHOLE EGG + 2 EGG WHITES, ¼ AVOCADO AND ½ OF SAUCE):

Dark and Addictive
Bran Muffins

PREP: 25 minutes | COOK: 20 minutes | YIELD: 15 muffins

I wouldn’t normally use the word “addictive” to describe bran muffins, but in this case, it’s absolutely true. This recipe is an Eat-Clean vegan version I developed based on my mother’s recipe. I grew up eating these muffins for breakfast, snacks and dessert – and I still love them to this day!

Eat-Clean Cooking Spray (see Supportive Recipes)

1 cup (240 ml) boiling water

1 cup (240 ml) wheat bran

WET INGREDIENTS

2 Tbsp (30 ml) raw virgin coconut oil, melted

¼ cup (60 ml) Sucanat or other unrefined sugar

¼ cup (60 ml) unsulfured blackstrap molasses

½ cup (120 ml) unsweetened applesauce

1 cup + 2 Tbsp (240 ml + 30 ml) soy, rice, almond or other milk substitute

1 cup (240 ml) plain soy yogurt

1 Tbsp (15 ml) grated orange zest

DRY INGREDIENTS

2½ cups (600 ml) whole wheat flour

2 Tbsp (30 ml) whole grain soy flour

2 Tbsp (30 ml) flax meal or ground flaxseed

2½ tsp (12.5 ml) baking soda

¼ tsp (1.25 ml) sea salt

2 cups (480 ml) all-natural, whole-grain bran flake cereal

Flaxseed for garnish, if desired

Place oven rack in the center of the oven and preheat to 400°F (200°C). Prepare muffin tin by lining with paper cups, silicone muffin cup liners or spraying with Eat-Clean Cooking Spray.

Pour boiling water over bran and set aside.

In a large bowl, whisk together wet ingredients until combined thoroughly.

In a medium bowl, whisk together dry ingredients until combined well. Add to the wet ingredients and stir to combine. Add bran flake cereal and bran and water mixture, and stir to combine.

Divide batter among 15 muffin cups and sprinkle the tops with flaxseeds, if desired. Bake for about 20 minutes, or until a toothpick inserted into the center comes out clean. Remove from oven and cool on a wire rack.

NUTRITIONAL VALUE PER MUFFIN:

Quick Brown
Rice Breakfast

PREP: 5 minutes | COOK: 0 minutes | YIELD: 2 servings

Growing up, my mom made a slightly sweeter version of this for dessert and called it “rice pudding.” It’s so quick and easy that it works well as an almost-instant breakfast.

2 cups (480 ml) cooked brown rice (day-old cold rice is best)

2 cups (480 ml) low-fat milk or unsweetened almond or soy milk

¼ cup (60 ml) sliced, slivered or chopped raw almonds

1 Tbsp (15 ml) flaxseed

2 tsp (10 ml) pure maple syrup, divided

Healthy pinch freshly grated nutmeg

Divide rice between two bowls and add half of milk and remaining ingredients to each.

ON THE GO

Make this brekkie the night before and place individual servings into portable containers so in the morning you can just grab one as you rush out the door.

NUTRITIONAL VALUE PER SERVING:

Smoothie on the Beach

PREP: 10 minutes | COOK: 0 minutes | YIELD: 3 x 10-oz servings

I developed this smoothie when preparing for a trip to Mexico. It made me feel like I was already on vacation, sipping something delicious while relaxing on the beach. It makes a healthy breakfast or a quick and delicious snack.

2 cups (480 ml) plain organic soy yogurt

2 cups (480 ml) frozen mango, pineapple chunks, strawberries and peach slices

1 Tbsp (15 ml) hulled hemp seeds

1 Tbsp (15 ml) golden flaxseed

1 Tbsp (15 ml) oat bran

2 Tbsp (30 ml) vegan protein powder

½ tsp (2.5 ml) pure vanilla extract

Juice of 1 lime

Place all ingredients in a blender and blend until smooth. Enjoy immediately.

PROTEIN POWER!

When shopping for vegan protein powders, try to choose ones that are as natural as possible. I don’t recommend any flavored powder other than vanilla (if you are using vanilla protein powder, omit the vanilla extract from the recipe).

NUTRITIONAL VALUE PER SERVING:

Skillet Eggs in Rustic
Tomato Sauce with
Butter Beans

PREP: 15 minutes | COOK: 30 minutes | YIELD: 4 servings

This dish is fantastic for brunch, lunch and even dinner. The sauce can be made ahead of time; just heat it up in the skillet before you add the eggs.

4 cups or 1 x 28-oz (840 ml) BPA-free can no-salt-added whole peeled tomatoes, drained

1 tsp (5 ml) extra virgin olive oil

½ small yellow or white onion, finely chopped

2 cloves garlic, minced

½ tsp (2.5 ml) smoked paprika

Pinch dried oregano or Italian herbs

¼ cup (60 ml) pitted kalamata olives, drained and chopped

2 cups cooked, rinsed and drained, or 1 x 15-oz (440 ml) can no-salt-added butter beans, drained and rinsed

4 organic eggs, as fresh as possible

Sea salt and freshly ground black pepper, to taste

Preheat oven to 350°F (175°C) and place rack in the upper third of oven.

Pour drained tomatoes into a bowl and use your hands to squish them into pieces. Set aside.

Heat olive oil in a 9-inch (or similarly sized) cast-iron skillet on medium low. Add onion and cook until soft, about 3 minutes. Stir in garlic and cook about 1 minute longer. Add squished tomatoes, paprika, oregano, kalamata olives and butter beans and stir to combine. Transfer skillet to oven and cook for about 15 minutes. Remove and set on top of stove. Using a ladle, make 4 indentations and gently crack the eggs into the indentations, keeping yolks intact. Season eggs with a pinch of salt and pepper, and place back in the oven. Bake for 9 to 12 minutes, until whites are set and yolks are slightly thickened. Serve immediately with crusty whole grain bread.

LIGHTEN UP!

This recipe can be made with 4 egg whites instead of whole eggs.

MAKE IT VEGAN!

Simply omit the eggs.

NUTRITIONAL VALUE PER SERVING:

Kale-Wrapped Leek and
Sweet Potato Mini Quiches

PREP: 45 minutes | COOK: 30 minutes | YIELD: 12 mini quiches

Try these for your next brunch or as an hors d’oeuvre at a party. They’re adorable, and they’re full of kale and sweet potato goodness. They also make a delicious snack!

12 kale leaves, stalk ends trimmed

Eat-Clean Cooking Spray (see Supportive Recipes)

1 small or ½ large sweet potato, peeled and diced into ½-inch pieces, about ½ lb (225 g)

1 leek, white and light green parts only, washed well and thinly sliced crosswise

2 tsp (10 ml) extra virgin olive oil

Pinch sea salt and freshly ground black pepper

2 whole eggs + 5 egg whites

2 cups (480 ml) low-fat milk

2 Tbsp (30 ml) Cilantro and Pumpkin Seed Pesto (see ch. 2) or any other Clean pesto sauce

Preheat oven to 350°F (175°C). Spread kale leaves in a single layer on two baking sheets and spray with Eat-Clean Cooking Spray. Bake in oven until soft but not crisp, about 10 minutes. Remove from oven, pile kale leaves on one baking sheet and set aside. Increase oven temperature to 400°F (200°C). Add sweet potato and leeks to empty baking sheet. Add olive oil and season with a pinch of salt and pepper. Toss to coat and then spread out in a single layer. Roast in oven until golden brown and soft, stirring once, 15 to 20 minutes.

In a large bowl, whisk together whole eggs and egg whites, milk, pesto and a pinch of salt and pepper.

Line 12 cups of a muffin pan with kale leaves, trimming the stalk ends so kale sticks out no more than 2 inches from the top of the cups. Place muffin pan on a baking sheet and divide leeks and sweet potato among the cups. Pour egg mixture into cups, filling almost to top. Place baking sheet with quiches on it in oven and bake until puffed up and cooked through, about 30 minutes. Remove and allow to cool slightly. Slide a small knife around edges of quiches to loosen them from pan. Gently lift them out while holding onto kale. Transfer to a platter and serve warm or at room temperature.

NUTRITIONAL VALUE PER MINI QUICHE:

Maple Pecan Granola
with Raisins

PREP: 15 minutes | COOK: 65-70 minutes | YIELD: 10 x ½-cup servings

My family goes through this granola so fast I barely get a chance to eat any! It’s a definite favorite in my house because it’s crunchy, coconutty and just slightly sweet.

WET INGREDIENTS

2 egg whites

¹/₃ cup (80 ml) pure maple syrup

1 Tbsp (15 ml) Sucanat or other unrefined sugar

½ tsp (2.5 ml) pure vanilla extract

Pinch sea salt

DRY INGREDIENTS

2 cups (480 ml) oats

¼ cup (60 ml) pecan pieces

¼ cup (60 ml) sliced raw almonds

¼ cup (60 ml) raw unsalted sunflower seed kernels

1 Tbsp (15 ml) flaxseed

1 Tbsp (15 ml) sesame seeds

2 Tbsp (30 ml) raw unsweetened coconut flakes

½ cup (120 ml) raisins

Preheat oven to 275°F (135°C).

In a large bowl, whisk together wet ingredients until thoroughly combined. Stir in dry ingredients until mixed well.

Spread mixture out on a baking sheet in a single layer and bake until dry and golden brown, about 60 to 70 minutes, stirring once.

Remove from oven, stir in coconut flakes and raisins, and set aside to cool completely. Store in an airtight container for up to two weeks – if it lasts that long!

TRY THIS!

This granola can be eaten alone as a snack, or it can be mixed with milk, milk substitute, low-fat yogurt or kefir to make a complete breakfast.

MAKE IT GLUTEN FREE!

Just make sure to choose uncontaminated oats.

NUTRITIONAL VALUE PER SERVING:

Triple Berry Barley Crunch

PREP: 15 minutes | COOK: 50-60 minutes | YIELD: 8 x ¾-cup servings

At first, barley was an ingredient I used sporadically in the kitchen, but after trying this yummy recipe, I quickly changed my ways. This dish is extremely nutritious, and the sweet, tangy taste of berries is sure to balance out the crunch and brighten your day!

¹/₃ cup (80 ml) pure maple syrup

¼ cup (60 ml) plain or vanilla-flavored protein powder (as natural as possible, vegan if desired)

1 tsp (5 ml) pure vanilla extract (omit if using vanilla protein powder)

Pinch sea salt

2½ cups (600 ml) flaked barley

¼ cup (60 ml) oat bran

1 cup (240 ml) raw walnut halves and pieces

1 Tbsp (15 ml) chia seeds

1 Tbsp (15 ml) sesame seeds

½ cup (120 ml) unsweetened and unsulfured dried strawberries

½ cup (120 ml) unsweetened and unsulfured dried blueberries

¼ cup (60 ml) Ningxia goji berries (see Tosca’s tip)

Preheat oven to 275°F (120°C). In a large bowl, stir together maple syrup, protein powder, vanilla extract and sea salt until thoroughly combined. Stir in flaked barley, oat bran, walnuts, chia and sesame seeds until mixed well.

Spread out in a single layer on a baking sheet and bake, stirring halfway through, until golden brown and dry, 50 to 60 minutes. Remove from oven and stir in dried strawberries, blueberries and goji berries. Serve with low-fat milk, plain unsweetened soymilk or other milk substitute, plain low-fat kefir or soy yogurt. Can be stored in an airtight container for up to two weeks.

TOSCA’S TIP

Can’t find Ningxia goji berries? Use regular goji berries, or if you can’t find those, add ¼ cup dried cranberries or extra dried strawberries and blueberries instead!

NUTRITIONAL VALUE PER SERVING:

Blueberry and Citrus
Breakfast Parfait

PREP: 15 minutes | COOK: 0 minutes | YIELD: 4 parfaits

Parfaits are a simple yet visually pleasing breakfast option. Best of all, you can pack them full of your favorite fruits. Here we’ve added tangy citrus and antioxidant-loaded blueberries to a crunchy walnut, flax and wheat germ mix. Top it with some yogurt and you will definitely be starting your day off right!

3 cups (710 ml) plain nonfat all-natural Greek yogurt or strained plain soy yogurt

1 Tbsp (15 ml) pure maple syrup

½ tsp (2.5 ml) pure vanilla extract

½ cup (120 ml) walnuts, chopped

2 Tbsp (30 ml) wheat germ

2 Tbsp (30 ml) cracked flaxseed

1 red grapefruit, peeled and cut into small slices

1 minneola, peeled and cut into small slices

1 cup (240 ml) fresh blueberries

Stir together the yogurt, maple syrup and vanilla.

In four parfait glasses, pour in some of the yogurt mixture. Then sprinkle in some of the walnuts, wheat germ and flaxseeds, and then add some of the grapefruit, minneola and blueberries.

Repeat the layering process until all of the ingredients are used.

ON THE GO

Assemble this in portable containers instead of parfait glasses and you can have a gourmet and good-for-you dish that goes anywhere!

NUTRITIONAL VALUE PER PARFAIT: