Plant-Based Breakfasts and Beverages
Breakfast is the most important meal of the day, yet many of us skip it or opt for coffee and a banana. Eating a nutritious breakfast that’s high in fiber, complex carbs, and protein will rev up your metabolism and give you the fuel you need to get through your day. The recipes here are delicious, simple to make, and animal free, so you won’t feel bogged down with heavy food first thing in the morning. While I included the smoothies in the breakfast section, you can enjoy them as great pick-me-up any time of the day.
2 servings
This breakfast bowl is loaded with protein and is an awesome way to start your day. Kids love this, too, and it will keep them going through a school day without that midmorning slump. You can eat this warm or cold; either way, it’s super delish!
1 cup rinsed quinoa
¼ cup toasted, unsweetened coconut flakes
¼ cup toasted slivered almonds
¼ cup golden raisins
2 tablespoons hemp seeds
Pinch cardamom
1 teaspoon cinnamon
1 tablespoon agave nectar or maple syrup
Dash sea salt
Unsweetened almond milk or coconut milk, to taste
Optional: fresh berries
Cook the quinoa on a stovetop per package directions (or cook 1 cup quinoa in a rice cooker with 2 cups water).
While the quinoa is cooking, heat the oven to 350 degrees F. Spread the coconut and almonds on an ungreased, rimmed baking sheet and bake for 5 to 10 minutes, stirring once or twice, until golden brown. Remove from the oven.
When the quinoa is done cooking, add the coconut, almonds, raisins, hemp seeds, cardamom, cinnamon, agave nectar, and salt, and mix together. Top with almond or coconut milk to your liking and add fresh berries.
Karmic Health Tip: This breakfast bowl is great made with millet, which is also high in protein and tonifying for your kidneys.
Per Serving: Calories 520, Total Fat 22g, Sat. Fat 7g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 70g, Fiber 10g, Protein 16g
Makes 16–18 muffins
I love muffins in the morning. These muffins are gluten free and light, and delicious to have with a cup of tea. Try them with my homemade Divine Coconutty Chai and you will be in breakfast heaven!
1½ cups Bob’s Red Mill Gluten-Free Flour
1½ teaspoons baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
½ teaspoon sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
1/3 cup coconut oil, melted (run the jar under hot water to melt the oil)
½ cup apricot spread, fruit only (no sugar added)
1/3 cup agave nectar
½ cup almond milk
2 teaspoons vanilla extract
Ener-G Egg Replacer for 2 eggs (whisked with warm water) or 2 flaxseed eggs
½ cup chopped, dried apricots
Preheat the oven to 350 degrees F. Line a 12-muffin tin with paper liners or grease with coconut oil. In a medium-size bowl, whisk together the flour, baking powder, baking soda, xanthan gum, salt, cinnamon, and nutmeg.
In another bowl whisk together the coconut oil, apricot spread, agave nectar, almond milk, vanilla, and egg replacer. Add the wet ingredients to the dry and beat with a wooden spoon or use a hand mixer. When the batter is smooth and slightly sticky, add in the chopped apricots and stir to combine. Place the batter into the muffin cups about two-thirds full. Bake in the center of the oven for 18 to 20 minutes or until firm (test with a wooden toothpick). Place the muffin pan on a rack to cool slightly. Remove the muffins when slightly cooled and continue cooling on a wire rack to avoid sogginess. Store in an airtight container for up to three days.
CHEF’S TIP: How to Make Flaxseed Eggs
Several of the breakfast recipes call for flaxseed eggs. These are easy to make and a really good substitution for real eggs. To make two flaxseed eggs, combine 2 tablespoons of ground flaxseed with 6 tablespoons of water in a blender and blend until gelatinous. Let it sit in the fridge for 5 minutes to gel even more. (Use half of the ingredients to make one flaxseed egg.)
Karmic Health Tip: Did you know that white sugar is not really vegan? It is processed with ash made from animal bone, so make sure if you are going to use sugar that you buy vegan sugar or some other less-processed version (see “Alternative Sweet Stuff” on page 20).
Per Serving: Calories 140, Total Fat 4.5g, Saturated Fat 3.5g, Cholesterol 0mg, Sodium 430mg, Carbohydrate 24g, Fiber 1g, Protein 2g
30–32 mini muffins
My sister-in-law loves to cook healthy food for her two-year-old, so she challenged me to make a more nutritious version of her banana chocolate chip muffin recipe, and these are the result. Even though they have chocolate in them, they are still nutritious enough to eat for breakfast.
2 cups oat flour or spelt flour
1½ teaspoons baking soda
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon cardamom (optional)
½ cup coconut oil, melted, or grapeseed oil
½ cup agave nectar or maple syrup or 1 cup date puree
2 flaxseed eggs
3 ripe bananas, mashed
2 teaspoons vanilla
½ cup vegan or grain-sweetened chocolate chips
Preheat the oven to 350 degrees F. Line mini muffin tins with papers or grease with coconut oil.
In a large bowl, stir together the flour, baking soda, salt, cinnamon, and cardamom (if using). In a smaller bowl, whisk together the coconut oil and agave nectar until well combined. Add the flaxseed eggs, banana, and vanilla, and stir together until well incorporated.
Pour the banana mixture over the dry mix and stir with a wooden spoon to combine well. Stir in the chocolate chips. Fill mini muffin tins about two-thirds full. Bake for 7 to 10 minutes. Remove from the oven and place on a wire rack to cool. These can keep up to five days in an airtight container.
CHEF’S TIP
When baking, mixing your dry ingredients together with a whisk before adding the liquid ingredients will help prevent air pockets in the batter. Also, be careful not to overmix the batter after adding the liquids or your baked goods might not rise as well. The leavening agents (usually arrowroot, baking powder, or baking soda) interact with the liquids when they are exposed to the heat of the oven. If most of the liquids are incorporated into the dry ingredients through overmixing before you put the baked goods into the oven, the remaining liquid will bake off quickly and result in a drier, less fluffy muffin.
Per Serving: Calories 100, Total Fat 5g, Saturated Fat 4g, Cholesterol 0mg, Sodium 100mg, Carbohydrate 13g, Fiber 1g, Protein 1g
3 servings
Most plant-based breakfast scrambles are made with overly processed tofu. I decided to give you a healthier version that is just as satisfying. Wrap it up in a sprouted grain or gluten-free tortilla for an “eggless” breakfast burrito or eat it alongside the delicious Tempeh Sausage Patties.
2 tablespoons olive oil
1 green bell pepper, diced
½ red bell pepper, diced
10 mushrooms, thinly sliced
½ medium red onion, diced
1 teaspoon minced garlic
1 garnet yam, peeled and cut into ¼-inch cubes
1 teaspoon cumin
½ teaspoon paprika
1 tablespoon tamari
1 tablespoon water
½ cup halved cherry tomatoes
1 cup diced zucchini
½ cup diced yellow squash
3 tablespoons nutritional yeast
1 cup Swiss chard, torn into pieces
Heat the olive oil in a large skillet over medium heat and sauté the peppers, mushrooms, onion, and garlic until soft and caramelized. Add the yams, cumin, paprika, tamari, and water. Cover the skillet and let the yams steam until soft, about 7 minutes. Add the tomatoes, zucchini, squash, and nutritional yeast and stir well to combine. Cook for another 7 minutes or until the veggies are soft, but not mushy. Add the chard and cover to wilt down, about 3 minutes. Serve immediately.
Per Serving: Calories 190, Total Fat 10g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 400mg, Carbohydrate 20g, Fiber 5g, Protein 6g
8 servings
Granola is an awesome staple for breakfast. It’s great to make a couple of batches of this on a weekend and store it in an airtight container to eat anytime you feel like you want a healthy, nutritious snack or breakfast. It’s also a key ingredient in my Rise and Shine Granola Parfaits.
3 cups rolled oats, not instant
1 cup oat flour or spelt flour
1 cup chopped almonds or any other nut
½ cup chopped dried cherries
½ cup hemp seeds
½ teaspoon sea salt
½ teaspoon cinnamon
½ teaspoon cardamom
¾ cup coconut oil, melted
¾ cup maple syrup or agave nectar
1 teaspoon vanilla or almond extract, alcohol free if available
Preheat the oven to 350 degrees F. Combine the oats, flour, almonds, cherries, hemp seeds, salt, cinnamon, and cardamom in a large mixing bowl and mix well. In a separate small bowl, whisk the coconut oil, maple syrup, and vanilla until well combined. Pour the wet ingredients over the dry and stir well to combine. Place on a baking sheet lined with parchment paper and spread it out evenly. Bake until it’s golden brown, approximately 30 minutes. Remove the pan from the oven and let the granola sit for 5 minutes until it’s crispy, then break into small chunks. Once cooled, place in an airtight container.
Per Serving: Calories 520, Total Fat 33g, Saturated Fat 18g, Cholesterol 0mg, Sodium 150mg, Carbohydrate 45g, Fiber 8g, Protein 12g
16 patties
Who needs real artery-clogging sausage when you can have flavorful Tempeh Sausage Patties without all the fat and calories of processed patties? Serve them alongside my Buckwheat Corn Cakes with Blueberry Drizzle.
2 8-ounce packages tempeh, cut into ¼-inch cubes
2 cups vegetable broth
1 teaspoon sea salt
2 tablespoons extra virgin olive oil
1 small yellow onion, finely chopped
2 cloves garlic, minced
½ teaspoon red pepper flakes
2 teaspoons dried sage
2 teaspoons dried thyme
1 teaspoon fennel seeds
¼ to ½ cup chickpea or garbanzo bean flour
Combine the tempeh cubes with the vegetable broth and salt in a medium-size saucepan over medium heat. Bring the mixture to a boil, lower the heat, and simmer for 20 minutes or until the tempeh is moist. Remove the tempeh from the heat and drain into a colander. Pour it into a large bowl.
Meanwhile, warm 1 tablespoon of the olive oil in a medium-size skillet over medium heat. Add the onion, garlic, and red pepper flakes. Cook for approximately 7 minutes, until the onions are softened, stirring occasionally. Add the sage, thyme, and fennel seeds, and cook for 2 more minutes to release the flavor of the herbs. Remove the mixture from the heat and add it to the tempeh. Add the chickpea flour and, using your hands, combine the mixture together. Form the mixture into sixteen equal-sized balls, then press firmly into patties that are approximately 2 inches in diameter. In a heavy medium-size skillet, preferably nonstick, heat the remaining tablespoon of olive oil. Add the patties and cook until browned, approximately 3 minutes per side; remove the patties to a plate. Repeat with the remaining patties, adding a touch more oil to the pan if needed. Serve immediately.
Did You Know? Tempeh is a high-protein meat substitute consisting of soybeans that have been fermented with grains, such as rice or millet. Fermenting makes tempeh easier to digest than tofu, it’s higher in nutrients, and it’s less processed as well. Tempeh can be crumbled, cubed, marinated, baked, or steamed; it’s as versatile a protein as they come and takes on the flavor of whatever it’s cooked with.
CHEF’S TIP
Steaming tempeh for about 7 minutes before cooking it can release the bitter flavor it may sometimes have. I like to use Lightlife brand, which tends to be the least bitter of all the brands, and it offers a wide variety of flavors, too, such as veggie, flax, and wild rice.
Per Serving: Calories 80, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 200mg, Carbohydrate 5g, Fiber 1g, Protein 6g
Buckwheat Corn Cakes with Blueberry Drizzle
8–10 pancakes
I love pancakes, but I didn’t always like how heavy they felt in my belly. This lighter, gluten-free version is great with Blueberry Drizzle!
½ cup buckwheat flour
¾ cup fine cornmeal
¼ cup ground chia seeds
2 teaspoons baking powder
¼ teaspoon sea salt
1½ cups almond or rice milk
¼ cup water
1 teaspoon cinnamon
½ ripe banana, mashed
1 tablespoon melted coconut oil
In a large bowl mix together all of the ingredients through the banana. Heat the coconut oil on a nonstick griddle over medium heat. Once the griddle is hot, pour the batter onto the griddle using a ¼ cup of the corn cake mixture. Cook over medium heat until bubbly and brown. Flip over and cook on the other side for a few minutes until brown. Serve with the Blueberry Drizzle (recipe follows) or your choice of topping.
Per Serving: Calories 130, Total Fat 4g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 180mg, Carbohydrate 22g, Fiber 4g, Protein 3g
Blueberry Drizzle
1½ tablespoons arrowroot or kuzu root starch
½ cup water or apple juice
2 cups frozen wild blueberries
3 tablespoons maple syrup
1 teaspoon vanilla
Juice and zest of 1 lemon (the zest is the secret ingredient)
Dissolve the arrowroot in the water and set aside. In a small saucepan over medium heat, add the blueberries, arrowroot mixture, maple syrup, vanilla, lemon juice, and lemon zest. Cook until thickened, while stirring continuously. Serve warm over pancakes.
Per Serving: Calories 50, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 13g, Fiber 1g, Protein 0g
CHEF’S TIP
Zesting means to use a grater or “zester” to lightly shave off the outermost peel of an orange, lemon, or lime (the colored part only, not the pith, which is directly below the peel’s surface). The peel contains the essential oils of the fruit, which is where the strongest flavor is found. This adds depth and pops the flavor of certain foods.
Rise and Shine Granola Parfaits
6 parfaits
Parfaits are colorful, fun, and loaded with nutrients. Use any kind of berries you want, and if berries aren’t in season, use apples, kiwi, banana, or whatever fruit you can find. No matter what your fruit combo, these are simply divine in the morning.
2 pints fresh strawberries, hulled and quartered
1 pint fresh blueberries
1 pint fresh raspberries
1 cup Raw Almond Frangipane Crème
1 cup Karmic Cherry Almond Granola
Drizzle of agave nectar (optional)
Dash of cinnamon
Divide the fruit among six wine or parfait glasses, layering each on top of the other, alternating red with blue. Spoon the Frangipane Crème over the berries and then add a thin layer of granola. Add another layer of berries. Add a dollop of Frangipane Crème, top with granola, and a drizzle of agave nectar (if you like) and a dash of cinnamon on each. Serve immediately.
Per Serving: Calories 350, Total Fat 18g, Saturated Fat 7g, Cholesterol 0mg, Sodium 85mg, Carbohydrate 43g, Fiber 10g, Protein 8g
1 serving
So many of us eat hot cereal for breakfast, but I have clients who love cold cereal in the morning, so I created this special dish for them. Soaking the oats overnight gives them a pleasingly chewy texture. Just add any kind of fruit you like and you have a really delightful cold cereal that is nutritious and not processed.
½ cup steel-cut oats
1 cup almond or coconut milk
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 tablespoon chopped walnuts
2 teaspoons agave nectar or maple syrup
¼ cup fresh blueberries or strawberries
Soak the oats in the refrigerator overnight for at least ten hours in the almond or coconut milk. Add the remaining ingredients and serve cold.
Per Serving: Calories 450, Total Fat 13g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 150mg, Carbohydrate 79g, Fiber 11g, Protein 15g
4 cups
I love to make my own raw milk. It’s so easy, as you can see here. Double the batch and keep it in your fridge to eat with cereal or granola, to use in smoothies, or wherever you would use milk.
1 cup raw cashews, soaked for 2 hours
1 tablespoon raw agave nectar
1 teaspoon vanilla extract
Dash sea salt
4 cups filtered water or coconut water (for a sweeter milk)
Dash cinnamon
Dash nutmeg
Drain the water from the cashews. Place all of the ingredients in a blender cup and blend until smooth. If you want a creamier consistency, you can strain the milk with a fine sieve strainer or through cheesecloth.
CHEF’S TIP
Use this recipe for any type of nut milk. Just swap out the cashews for your nut of choice.
Per Serving: Calories 330, Total Fat 25g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 21g, Fiber 2g, Protein 10g
Banana Chia Pancakes with Coconut Crème Sauce
10–12 pancakes
Chia seeds are loaded with omega-3s, fiber, and protein. They are not just for Chia Pets anymore. It’s easy to grind them up in a coffee grinder or blender. These gluten-free pancakes are sure to be a hit at your breakfast table any morning.
2 cups Bob’s Red Mill Gluten-Free Flour
2 tablespoons chia seeds
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon sea salt
2 ripe bananas
2 tablespoons agave nectar
1½ cups coconut milk
1 teaspoon cinnamon
1 teaspoon vanilla extract
1 tablespoon coconut oil for cooking pancakes
Coconut Crème Sauce (1 cup)
¼ cup cashews, soaked for 2 hours
½ cup coconut milk (from a can)
3 Medjool dates, pitted
1 teaspoon vanilla extract
Pinch of sea salt
Place all of the ingredients in a blender, and blend until smooth
Place the flour, chia seeds, baking soda, baking powder, and sea salt into a bowl and stir together. In a separate bowl, mash the peeled bananas into a paste or use a food processor. Add the mashed banana, agave nectar, coconut milk, cinnamon, and vanilla to the flour mixture and stir well to combine the batter. Heat a dollop of coconut oil on a nonstick skillet or griddle and pour the batter on it by ¼ cups. Let the pancakes cook until bubbly and the edges are somewhat dry, and then flip over and brown on the other side. If the batter thickens up too much, add a touch more coconut milk (this is the result of the chia seeds gelatinizing). Serve with Coconut Crème Sauce (recipe follows).
CHEF’S TIP
Soak raw nuts in a bowl with fresh filtered water covering them by about an inch. This will cut the fat of the nuts by almost half, as well as make them softer for a creamier consistency in sauces, dips, vegan cheeses, and puddings.
Per Serving: Calories 130, Total Fat 4g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 240mg, Carbohydrate 23g, Fiber 3g, Protein 2g
Coconut Cremé Sauce: Calories 60, Total Fat 3.5g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 35mg, Carbohydrate 7g, Fiber 1g, Protein 1g
1 serving
I love a fruit smoothie, and this one uses berries, kiwi, and banana. It’s high in vitamin C and antioxidants! Use any kind of dairy-free milk you like.
1¼ cups almond or coconut milk
1 ripe banana
1 ripe kiwi
Juice from ½ lime
½ cup frozen blueberries or pineapple
½ cup frozen strawberries
1 tablespoon agave nectar
Blend all of the ingredients together in a blender until smooth and creamy.
Per Serving: Calories 380, Total Fat 6g, Saturated Fat 0g, Cholesterol 0mg, Sodium 190mg, Carbohydrate 88g, Fiber 10g, Protein 4g
2 servings
I make this tea anytime I feel a slight cold coming on or an imbalance in my body. It truly is healing, and it’s also great to sip after a meal for your digestion.
2 cups water
1 tablespoon freshly grated ginger
Juice from ½ lemon
Dash cayenne pepper
Raw honey to taste
Combine all of the ingredients except the honey in a small saucepan over medium heat. Bring to a simmer and let simmer for 5 to 7 minutes. Remove from the heat, add the honey to taste, and serve immediately.
CHEF’S TIP
Fresh ginger is so good for your digestion. Peel your ginger first, and then use a microplane to grate the ginger into the water.
Per Serving: Calories 35, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 10mg, Carbohydrate 10g, Fiber 0g, Protein 0g
1 serving
Hot chocolate on a cold winter’s day is number one in my book. This version is minty and delish.
1½ cups unsweetened almond milk or coconut milk
1 tablespoon raw cacao powder
½ teaspoon vanilla extract
¼ teaspoon peppermint extract
2 teaspoons agave nectar (add more for more sweetness)
In a small saucepan over low heat, combine all of the ingredients and whisk well to combine. Be careful to not overheat and do not boil!
Per Serving: Calories 200, Total Fat 7g, Saturated Fat 2g, Cholesterol 0mg, Sodium 230mg, Carbohydrate 29g, Fiber 5g, Protein 5g
1 serving
Cherries and chocolate are my favorite combination in the world, so I had to blend them to make a delectable breakfast smoothie. This is also great to have as an afternoon revitalizer. Just add a scoop of protein powder and you’ll be ready to take on the rest of the day.
½ cup coconut water
½ cup almond milk
1 cup of frozen organic cherries
1 small ripe banana, fresh or frozen
2 tablespoons raw cacao powder
1 teaspoon maca powder
1 tablespoon dark blue agave nectar or maple syrup
Blend all of the ingredients together in a blender until smooth and creamy.
Did You Know? Maca is grown in central Peru and Bolivia at high altitudes. Since it has few natural pests, it is nearly always grown organically. Scientific studies of the plant, which Andeans have used for two thousand years, report that it may positively affect the endocrine system, promote energy, and aid sexual health in both men and women. Since it can cause gastric issues unless you cook it before eating, it’s best to use the freeze-dried kind.
Per Serving: Calories 490, Total Fat 9g, Saturated Fat 3.5g, Cholesterol 0mg, Sodium 260mg, Carbohydrate 98g, Fiber 15g, Protein 13g
1 serving
Get your greens in this deliciously thick and highly nutritious smoothie. This is especially good for you first thing in the morning, as it is alkalizing for the body. Ingesting alkaline foods regularly, such as leafy greens, helps our body to fight disease. Feel free to use any combination of greens you like.
1 ripe banana, frozen
2 handfuls of spinach, kale, or romaine
1¼ cups almond milk
¼ avocado
1 tablespoon raw almond butter
1 tablespoon chia seeds
3 dates, pitted
Handful of ice
Blend all of the ingredients together in a blender until smooth and creamy. If your smoothie is too thick, add a dash more almond milk.
Per Serving: Calories 610, Total Fat 22g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 240mg, Carbohydrate 108g, Fiber 16g, Protein 11g
Divine Coconutty Chai (Caffeine Free)
8 servings
I love chai; it’s so warming and nourishing. This caffeine-free version is soothing to have in the evening before bed. The spices aid digestion and reduce inflammation.
12 whole green cardamom pods
12 whole cloves
20 black peppercorns
6 cups water
3 cinnamon sticks
6 slices gingerroot
2 tablespoons rooibos tea (loose)
2 cups canned coconut milk
2 tablespoons maple syrup
In a skillet over medium heat, toast the cardamom pods, cloves, and peppercorns until fragrant. Place the water on the stove in a pot and add the toasted pods, cloves, and peppercorns, along with the cinnamon sticks, ginger, and tea. Bring to a boil and then cover, reduce the heat, and simmer for approximately 7 minutes. Turn off the heat and let it steep for 15 minutes. Strain it through a fine mesh sieve, discarding the spices, then return the liquid to the pot and turn the heat to low. Add the coconut milk and maple syrup. Allow to heat through for approximately 1 minute. Do not boil.
CHEF’S TIP
Full fat coconut milk will separate at temperatures below 70 degrees. You want to be sure your coconut milk is well blended for mostly all of the recipes, except the coconut whipped cream. To melt the solids, just run hot water over the can. You’ll know the solids are melted when you can shake the can and hear the liquids sloshing.
Per Serving: Calories 140, Total Fat 12g, Saturated Fat 11g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 9g, Fiber 1g, Protein 1g
12–16 muffins
These muffins are flavorful and packed with protein. The quinoa offers them a nutty flavor and a denser texture. One of these babies will get you through the morning and then some.
1 cup spelt or oat flour
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/8 teaspoon cloves
¼ teaspoon ground nutmeg
2 tablespoons applesauce (no sugar added)
½ cup agave nectar or maple syrup
1 cup cashew or almond butter (smooth, not chunky)
2/3 cup coconut milk
2 teaspoons vanilla extract
¼ teaspoon sea salt
2/3 cup cooked and cooled quinoa
½ cup chopped dried cherries
½ cup roughly chopped pecans
Preheat the oven to 350 degrees F. Grease a muffin tin with coconut oil or cooking spray, or line with paper liners. Whisk the flour, baking powder, cinnamon, cloves, and nutmeg together in a large bowl and set aside. In a medium-size bowl, stir together the applesauce, agave nectar, cashew butter, coconut milk, vanilla, and sea salt. Fold the wet ingredients into the dry and stir using a wooden spoon to combine well. Fold in the quinoa, cherries, and pecans. Fill the muffin tins about two-thirds full and bake for 20 minutes or until a toothpick inserted in the center comes out clean.
Per Serving: Calories 180, Total Fat 14g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 150mg, Carbohydrate 12g, Fiber 3g, Protein 5g
6 six-inch waffles
These are an awesome weekend treat to have with the family, especially at holiday time. Warming scents of cloves, ginger, and cinnamon will permeate your home with cozy goodness—a perfect and healthy winter comfort food.
1½ cups almond or rice milk
2 teaspoons apple cider vinegar
2¼ cups Bob’s Red Mill All Purpose Gluten-Free Baking Flour
1 teaspoon xanthan gum
2 teaspoons pumpkin pie spice
¼ teaspoon cloves
1 teaspoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon sea salt
1 cup canned pumpkin
3 tablespoons agave nectar
3 tablespoons cinnamon applesauce
2 flaxseed eggs (see “How to Make Flaxseed Eggs” on page 26)
In a small bowl, combine the almond milk with the apple cider vinegar and set aside to “curdle.” Mix the baking flour, xanthan gum, pumpkin pie spice, cloves, cinnamon, baking powder, baking soda, and salt in a large bowl using a fork. In a separate medium-size bowl, combine the milk mixture, pumpkin, agave nectar, applesauce, and flaxseed eggs. Add the wet mixture to the dry ingredients and mix well with a fork. Pour the batter onto a preheated, greased waffle iron and cook until brown and crispy.
Per Serving: Calories 250, Total Fat 6g, Saturated Fat 2g, Cholesterol 0mg, Sodium 510mg, Carbohydrate 48g, Fiber 7g, Protein 6g
One 9-inch Loaf
This light yet nutritionally dense bread is great in the morning or as an afternoon snack. Zucchini is high in potassium, which is calming to the system. No reason to feel guilty having a slice or two with these great benefits!
2 cups Bob’s Red Mill All Purpose Gluten-Free Baking Flour
½ cup ground flaxseed or chia seeds
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon sea salt
2 teaspoons ground cinnamon
2 teaspoons ground ginger
½ cup melted coconut oil or avocado oil
¾ cup maple syrup
¾ cup almond or coconut milk
2 teaspoons vanilla extract
2 cups shredded zucchini
1/3 cup chopped walnuts
Preheat the oven to 350 degrees F. Lightly grease a loaf pan with nonstick spray or coconut oil. In a medium-size bowl, combine baking flour, flaxseed, baking powder, baking soda, salt, cinnamon, and ginger using a fork. Add coconut oil, maple syrup, milk, and vanilla and stir until smooth. Gently fold in the zucchini and walnuts and combine until evenly distributed throughout the batter. Pour the batter into the loaf pan and bake in the center of the oven for about 45 minutes. Bread will be done when a toothpick inserted into the center comes out clean. Remove from the oven and cool on a wire rack for about 15 minutes. Remove from the pan and slice.
Per Serving: Calories 280, Total Fat 17g, Saturated Fat 11g, Cholesterol 0mg, Sodium 480mg, Carbohydrate 32g, Fiber 4g, Protein 4g