Breakfast

Avocado Toast

Serves 2 Large plates or 4 Small Plates

Avocado, Nutritional Yeast, Adobo, Whole Wheat Sandwich Bread, Black Pepper, Cherry Tomatoes

1

Mash an avocado with a fork.

2

Mix the avocado with a handful of nutritional yeast, a few sprinklings of adobo seasoning, and a sprinkling of black pepper.

3

Toast 4 slices of bread.

4

Slice 2 handfuls of cherry tomatoes into halves.

5

Spread the avocado mixture on the toast and top with the cherry tomatoes.

6

Munch.

Tips

Banana Porridge

Serves 1 Large Bowl or 2 Small Bowls

Bananas, Cinnamon, Vanilla Extract, Oats, Trail Mix

1

Peel and mash 3 bananas.

2

Cook the bananas in an oiled pan with a few sprinklings of cinnamon and a few drops of vanilla extract.

3

Mix in a handful of oats.

4

Top with a handful of trail mix.

5

Munch.

Tips

  • Add nut milk for a thinner texture.

  • Try adding berries (fresh or frozen) and other fruits.

  • Oil pan with canola or coconut oil in Step 2.

  • Drizzle with chocolate.

Bean Sausage Patties

Serves 2 Large plates or 3 Small plates

Kidney Beans, Liquid Smoke, Cayenne, Maple Syrup, Garlic Salt, Thyme, Vital Wheat Gluten, Spinach

1

Drain and mash a can of kidney beans in a bowl.

2

Mix the beans with a few drops of liquid smoke and a spoonful of maple syrup.

3

Mix in a few sprinklings of cayenne, garlic salt, and thyme.

4

Mix in 3 spoonfuls of vital wheat gluten.

5

Form patties out of the bean mixture and cook in an oiled pan till brown.

6

Flip and cook other sides till brown, then set aside to cool.

7

Cook 3 handfuls of spinach in the pan with a splash of water and a sprinkling of garlic salt.

8

Munch.

Tips

  • Replace vital wheat gluten with flour or bread crumbs if necessary.

  • Try your favorite legume, like pinto or black beans, instead of kidney beans.

  • Use agave in Step 2 if you don’t have maple syrup.

Bean Sopes

Serves 1 Large Plate or 2 Small plates

Masa, Whole Wheat Flour, Baking Soda, Salsa, Avocado, Cilantro, Salt, Cumin, Refried Beans

1

Preheat oven to 420°F.

2

Mix ½ cup masa flour with ¼ cup whole wheat flour in a bowl.

3

Mix in 3 pinches of baking soda and a few sprinklings of salt.

4

Mix in ½ cup warm water till the dough is moist but still firm. Add more water or masa to adjust if necessary.

5

Mold the dough into cups on an oiled baking sheet. Bake for 9 min.

6

Heat a can of refried beans in a pot, mix in a sprinkling of cumin, then set aside.

7

Cool the sopes and fill with refried beans, some chopped avocado, salsa, and cilantro.

8

Munch.

Tips

  • Replace refried beans with any mashed legume.

  • Top with blended Aioli, this page, or Cream Cheese, this page.

Beet Smoothie

Serves 1 Large Cup or 2 Small Cups

Carrot, Beet, Celery, Apple Juice

1

Chop a beet, a carrot, and a stalk of celery.

2

Toss the chopped veggies in a blender with 1½ cups apple juice.

3

Blend and serve.

4

Munch.

Tips

  • Strain for less pulp.

  • Replace apple juice with veggie broth for a cold borscht.

  • Try your favorite fruit instead of celery.

  • Removing the celery leaves and beet tops is optional.

Blueberry Oat Pancakes

Serves 2 Large plates or 3 Small plates

Bananas, Oats, Maple Syrup, Blueberries, Salt, Vanilla Extract, Almond Milk

1

Toss 2 bananas in a blender with 2 cups dry quick rolled oats, 1 cup almond milk, a splash of vanilla extract, and a sprinkling of salt.

2

Blend, then gently stir in 2 handfuls of blueberries.

3

Pour ¼ cup of batter into a hot, well oiled pan and spread out.

4

When the top starts to look dry, flip and cook for the same amount of time, then set aside.

5

Repeat Steps 3 and 4 till the batter is gone.

6

Serve with maple syrup.

7

Munch.

Tips

  • Make sure your pan is always well oiled.

  • Replace blueberries with trail mix, chocolate chips, or chopped fruit.

  • Serve with jam or replace maple syrup with agave.

Breakfast Burrito

Serves 2 Large plates or 3 Small plates

Refried Beans, Homemade Sunflower Seed Spread, Salsa, Avocado, Broccoli, Flour Tortillas

1

Heat a can of refried beans in a pot and set aside.

2

Chop broccoli to make 2 cups.

3

Put the broccoli in a bowl with a splash of water, cover, and microwave for 2 min.

4

Mix some Sunflower Seed Spread, this page, with a handful of nutritional yeast.

5

Layer the beans, broccoli, Sunflower Seed Spread, and salsa onto each tortilla.

6

Slice ¼ avocado for each burrito, layer on top of the other ingredients, and roll them up.

7

Heat each side of the burrito in an oiled pan.

8

Munch.

Tips

  • Replace Sunflower Seed Spread in Step 4 with hummus or Aioli, this page.

  • Replace broccoli with potato, bell pepper, cauliflower, or your favorite veggies.

Cauliflower Quiche

Serves 4 Large Plates

Cauliflower, Garlic Salt, Veggie Broth, Nutritional Yeast, Spinach, Pie Crust

1

Preheat oven to 420°F.

2

Chop a head of cauliflower and a few handfuls of spinach.

3

Toss the cauliflower on an oiled baking sheet with a few sprinklings of garlic salt and bake for 15 min.

4

Remove from oven, flip the cauliflower, add the spinach to the sheet, and bake for 5 more min.

5

Blend the cauliflower in a blender with a handful of nutritional yeast, 1 cup veggie broth, and a few sprinklings of garlic salt.

6

Mix the spinach into the cauliflower mixture, then pour into Pie Crust, this page.

7

Bake for 20 min. and let cool.

8

Munch.

Tips

  • Follow package instructions if using store-bought crust.

  • Mix in cooked shrooms, bell peppers, or kale.

  • If you don’t have any veggie broth, replace with water and extra seasonings.

Plantain Rice

Serves 2 Large plates or 3 Small plates

Brown Rice, Plantain, Onion, Lime, Kidney Beans, Salt, Chili Powder

1

Cook ½ cup dry rice.

2

Slice a plantain and ¼ onion.

3

Cook the onion in an oiled pan till browned.

4

Stir in the plantains with a sprinkling of salt and continue cooking.

5

Mix in cooked rice and 1 cup drained kidney beans.

6

Mix in the juice of 1 lime, a few sprinklings of salt, and a few sprinklings of chili powder.

7

Munch.

Tips

  • Try adding a few sprinklings of cumin.

  • Replace kidney beans with black beans or your favorite legume.

  • Toss recipe into a tortilla with avocado and salsa for a quick breakfast burrito.

Potato Hash and Gravy

Serves 2 Large plates

Kale, Potato, Crimini Mushrooms, Veggie broth, Whole Wheat Flour, Garlic, Salt

1

Preheat oven to 420°F.

2

Chop a potato and 3 stems of kale.

3

Toss the potato on an oiled baking sheet with a few sprinklings of salt and bake for 20 min.

4

Remove from oven, flip the potatoes, add kale, and bake for 15 more min.

5

Chop a handful of shrooms and 3 cloves of garlic, then cook in an oiled pan.

6

Mix in 1 cup veggie broth, a handful of flour, and a few sprinklings of salt. Stir till thick.

7

Pour gravy over the baked veggies.

8

Munch.

Tips

  • Add more veggie broth or water if the gravy gets too thick.

  • Add cooked onions or thyme in Step 6 for a more flavorful gravy.

  • Potatoes can be replaced with your favorite veggie, like carrots or broccoli.

Quinoa Cereal

Serves 2 Large Bowls or 3 small bowls

quinoa, almond milk, walnuts, Blueberries, strawberries, 4 pitted dates

1

Boil 1 cup almond milk.

2

Stir in ½ cup dry quinoa, turn down the heat, and partially cover the pot.

3

Cook for 15 min., stirring occasionally.

4

Chop a handful of walnuts, a handful of strawberries, and a handful of pitted dates.

5

Stir in the chopped ingredients with a handful of blueberries.

6

Munch.

Tips

  • Add extra almond milk to taste.

  • Sweeten with brown sugar, maple syrup, or chopped bananas.

  • Try adding a little coconut oil for texture.

  • Try using frozen berries, but be sure to thaw them first.

Strawberry Oat Shake

Serves 2 Large Cups or 3 Small Cups

strawberries, 3 pitted dates, 1 Banana, almond milk, Oats

1

Cook ¼ cup dry oats.

2

Pour the cooked oats into a blender with 5 strawberries and a peeled banana.

3

Add 1 cup almond milk and 3 pitted dates.

4

Blend till smooth.

5

Munch.

Tips

  • Try adding your favorite fruits.

  • Add more nut milk or less banana if you don’t like the shake so thick.

  • Skip the strawberries and add cocoa powder for a chocolate shake.

‘Tato Migas

Serves 2 Large plates

Potato, red onion, black beans, Salsa verde, Corn Tortillas, a few green onions

1

Chop 1 potato, a few green onions, and ¼ red onion.

2

Cook the potato and red onion in an oiled pan till soft.

3

Slice 4 Corn Tortillas, this page, into strips and mix into pan with ¾ cup salsa verde.

4

Heat a can of drained black beans in a separate pot.

5

Serve migas with beans and top with green onions.

6

Munch.

Tips

  • Try topping with sliced avocado.

  • For faster cooking time, chop potatoes smaller or microwave them first.

  • Try adding garlic salt or corn to beans.

  • Salsa verde can be replaced with enchilada sauce.

Walnut Biscotti

Serves 4 Large Plates+

Canola Oil, 1 banana, applesauce, vanilla extract, baking powder, walnuts, whole wheat flour, brown sugar

1

Preheat oven to 420°F.

2

Mash ½ banana in a mixing bowl.

3

Mix in ¼ cup canola oil, ¼ cup applesauce, ½ cup brown sugar, and a spoonful of vanilla extract.

4

Mix in 2 cups flour, 1 spoonful of baking powder, and 2 handfuls of chopped walnuts.

5

Knead the dough and divide in half.

6

Form each half into a long roll and lay them on an oiled baking sheet.

7

Press down on the rolls to flatten the tops, bake for 10 min., and let cool.

8

Slice dough into ½-inch slices, then bake for 3 min. on each side.

9

Munch.

Tips

  • Replace walnuts with almonds or your favorite nut.

  • Bake for an extra couple of minutes in Step 7 for crispier biscotti.

  • Try adding a sprinkle of salt in Step 4.