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EYE-OPENING GRAINS
Getting Up on the Grain Side of the Bed
We all know how important breakfast is, and how healthy whole grains are, so why not start your day by getting up on the grain side of the bed? Whether you prefer sweet or savory first thing in the morning, you’ll find our recipes are tasty, energizing, and filling. They will also power you through busy mornings. This chapter will get you started, and the following chapters are yours for the feasting throughout the day.
Roasted Pear Buckwheat Porridge
Breakfast Barley
▸ GRAIN: BARLEY ▸ SOY-FREE POTENTIAL
Just the aroma of this one will wake up your taste buds. All it takes is the first bite to know you’ll be good to go until lunch!
1/2 cup (92 g) dry hulled barley, rinsed and drained
1 cup (235 ml) water
1/4 cup (60 ml) apple cider
1/4 cup (60 ml) orange juice
1/4 cup (25 g) fresh cranberries, roughly chopped in half
1 tablespoon (9 g) raisins, optional
1 tablespoon (20 g) pure maple syrup
1/2 teaspoon ground cinnamon
Pinch fine sea salt
Combine all the ingredients in a small saucepan. Bring to a boil, then cover the saucepan. Reduce the heat to simmer. Cook, stirring occasionally, until the barley is tender and the liquid is absorbed, about 50 minutes. If extra liquid remains, remove the cover and let cook a few minutes longer until the barley has absorbed the liquid. Serve hot.
YIELD: 2 servings
Apple Butter Spiced Millet
▸ GRAIN: MILLET ▸ SOY-FREE POTENTIAL ▸ GLUTEN-FREE POTENTIAL
In order to put a well-deserved spotlight on millet, the poor, underrated gluten-free whole grain, we’ve come up with a scrumptious sweet breakfast bowl. It’s guaranteed to help shoo the morning blues away with a welcomed warmth, richness, and creaminess.
1 cup (235 ml) full-fat canned coconut milk
1 3/4 cups (415 ml) water, more if needed
1/4 cup plus 2 tablespoons (90 g) unsweetened apple butter
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice
Pinch fine sea salt
1/2 cup (110 g) dry millet, ground into farina (see Recipe Notes)
3 tablespoons to 1/4 cup (60 to 80 g) pure maple syrup, to taste
1 teaspoon pure vanilla extract
1/4 cup (30 g) toasted pecan bits and pieces
Place the milk, water, apple butter, cinnamon, ginger, nutmeg, allspice, and salt in a medium saucepan. Bring to a low boil on medium-high heat. Lower the heat and slowly whisk in the millet farina, stirring to avoid lumps.
Cover partially with a lid and simmer until thickened but still creamy, about 20 minutes, stirring occasionally. Add extra water as needed to reach desired tenderness, and extend the cooking time if needed. Remove from the heat. Stir the syrup and vanilla into the millet. Let stand 5 minutes before serving. Divide among 4 bowls, and top each serving with pecans.
YIELD: 4 servings
◁ Quinoa Breakfast Pilaf
▸ GRAIN: QUINOA ▸ SOY-FREE POTENTIAL ▸ GLUTEN-FREE POTENTIAL
This simple recipe lets the flavors of its ingredients shine, creating a meal that’s beautiful to look at and good for you as well.
1 cup (235 ml) water
1 cup (235 ml) unsweetened pineapple juice, plus more for serving
1 cup (170 g) dry ivory quinoa, rinsed and drained
2 tablespoons (30 ml) pure lemon juice
1 cup (150 g) pomegranate seeds (see Recipe Notes)
Orange zest, to taste and optional
2 tablespoons (11 g) minced fresh mint, optional
1 cup (140 g) dry roasted whole cashews, coarsely chopped (see Recipe Notes)
1/2 cup (30 g) toasted unsweetened coconut flakes (see Recipe Notes)
In a saucepan fitted with a lid, bring the water and pineapple juice to a boil. Add the quinoa, lower the heat, and simmer covered until the liquid is absorbed and the quinoa is tender, about 15 to 20 minutes. Let stand 5 minutes. Fluff with a fork, and set aside to cool to room temperature.
In a medium bowl, gently fold the lemon juice, pomegranate seeds, and zest into the quinoa. Divide into 4 portions, and top each portion with 1 1/2 teaspoons mint, 1/4 cup (35 g) cashews, 2 tablespoons (8 g) coconut flakes, and a drizzle of (warm or cold) pineapple juice. Serve immediately.
YIELD: 4 servings
Roasted Pear Buckwheat Porridge
▸ GRAIN: BUCKWHEAT ▸ SOY-FREE POTENTIAL ▸ GLUTEN-FREE POTENTIAL
This porridge recipe converted us into big buckwheat-for-breakfast fans. We recommend you double the roasted pear ingredients if you want to use the cubes from the two extra pears as garnish—they’re that delicious and pretty. If you aren’t a fan of pears, replace them with apples.
1/2 cup (90 g) dry buckwheat groats
1 cup (235 ml) filtered water
1 1/2 tablespoons (23 ml) fresh lemon juice, divided
Nonstick cooking spray or oil spray
2 teaspoons (4 g) packed grated peeled fresh ginger
1 tablespoon (20 g) pure maple syrup or agave nectar, plus extra for serving
2 firm Bartlett pears (about 12 ounces, or 340 g), cored, cut into 1/2-inch (1.3 cm) cubes
1/4 cup plus 2 tablespoons (90 ml) unsweetened plain almond milk
2 tablespoons (32 g) natural toasted hazelnut butter, cashew butter, or almond butter
2 teaspoons (10 ml) pure vanilla extract
1/4 teaspoon ground cinnamon
In a medium glass measuring cup, combine the groats with the water and 1 1/2 teaspoons lemon juice. Cover and soak for 8 hours at room temperature.
Preheat the oven to 400°F (200°C, or gas mark 6). Lightly coat a 9-inch (23 cm) baking pan with cooking spray. Combine the remaining 1 tablespoon (15 ml) lemon juice, ginger, and maple syrup in a medium bowl. Add the pear cubes and gently toss to coat. Spread in an even layer in the prepared pan. Roast until tender and slightly golden, turning the pears once halfway through, about 20 to 25 minutes. Set aside and let cool. (This can be done the night before. Store the pears in an airtight container in the refrigerator if preparing in advance.)
Drain the soaking water, rinsing the groats thoroughly (the groats might be slightly slimy, but it doesn’t affect the outcome). Transfer to a food processor or blender along with the roasted pears, milk, hazelnut butter, vanilla, and cinnamon. Process until mostly smooth. Serve immediately with a drizzle of maple syrup if desired, or store in an airtight container in the refrigerator until chilled or for up to 2 days. The porridge can be gently reheated if you prefer eating something warm for breakfast.
YIELD: 2 servings
Teff and Amaranth Porridge
▸ GRAINS: TEFF AND AMARANTH ▸ SOY-FREE POTENTIAL ▸ QUICK AND EASY ▸ GLUTEN-FREE POTENTIAL
Enjoy this healthy, yet decadent-tasting, porridge as is, or topped with toasted nuts or fresh fruit. Try toasted cashews with fresh pineapple or mango cubes, or toasted walnuts with sliced ripe persimmons or yellow kiwi. You can make this recipe with teff alone if you’d like, but we don’t recommend using only amaranth as the flavor can be a little overwhelming on its own.
1/4 cup (50 g) dry teff
1/4 cup (45 g) dry amaranth (or same amount of dry teff)
1 cup (235 ml) water
1 cup (235 ml) canned coconut milk (or other vegan milk, for lighter results)
3 tablespoons (30 g) golden raisins
1/4 teaspoon ground cinnamon, ginger, or cardamom
1 to 2 tablespoons (20 to 40 g) agave nectar or pure maple syrup, to taste
Fresh fruit of choice, cubed or sliced if needed
Optional: chopped toasted nuts or toasted coconut flakes (page 22) for garnish
Place the teff, amaranth, and water in a small saucepan. Bring to a gentle boil, lower the heat. Cover with a lid and simmer until the water is absorbed, about 10 minutes. Add extra water if you want a softer porridge. Remove from the heat, leave covered, and let stand 5 minutes.
Add the coconut milk and raisins. Continue simmering until thickened to a porridge-like consistency, about 8 minutes. Stir the cinnamon to combine and add agave to taste. We love this porridge when it’s slightly chilled for 30 minutes to 1 hour, but our testers enjoyed it warm as well. Divide in breakfast bowls. Top with fruit of choice, if desired, and nuts or coconut flakes.
YIELD: 2 large or 4 small servings
◁ Apricot Oats
▸ GRAIN: STEEL-CUT OATS ▸ GLUTEN-FREE POTENTIAL ▸ SOY-FREE POTENTIAL ▸ QUICK AND EASY
This sweet start to any day can also be served as a comforting dinner. With a double dose of apricots, this healthy porridge tastes more like a gourmet cookie. Go ahead, indulge yourself!
1/2 cup (88 g) steel-cut oats
1 1/2 cups (355 ml) water
4 dried apricot halves, chopped
2 tablespoons (38 g) apricot jam
1/4 teaspoon ground cinnamon
Pinch fine sea salt
Pure maple syrup, for serving
Combine the oats, water, apricots, jam, cinnamon, and salt in a small saucepan over medium heat. Bring to a boil, reduce to a simmer, and cover. Cook, stirring occasionally, for 20 to 25 minutes. The oats will be tender and the liquid should be absorbed. If not, remove the lid and cook a few minutes longer. Serve with maple syrup on the side.
YIELD: 2 servings
◁ Blueberry Polenta Triangles
▸ GRAIN: POLENTA ▸ GLUTEN-FREE POTENTIAL ▸ SOY-FREE POTENTIAL
Tami grew up eating mush for breakfast, so coming up with polenta breakfast recipes felt as if she was coming home. Citrus always plays so well with blueberries, as does the corn. Fry them up for a quick morning treat.
3/4 cup (180 ml) orange juice
3/4 cup (180 ml) water
1/2 cup (70 g) polenta
1 tablespoon (13 g) evaporated cane juice
Pinch fine sea salt
1/2 cup (75 g) blueberries
Neutral-flavored oil, for cooking
Pure maple syrup, for serving
Vegan butter, for serving
Line a loaf pan with parchment paper, being sure to reach about 2 inches (5 cm) up the sides.
Bring the orange juice and water to a boil in a medium-size saucepan over high heat. Whisk in the polenta, evaporated cane juice, and salt. Reduce the heat to simmer. Continue whisking for 5 to 10 minutes until the mixture is thick and clears the bottom of the pan. Remove from the heat and gently stir in the blueberries. Pour into the prepared loaf pan and let cool for 30 minutes. You want a flat plank of polenta in a loaf-pan shape. Refrigerate for a minimum of 2 hours until the polenta is very firm. At this stage, if wrapped airtight and refrigerated, the polenta can be stored for up to 1 week.
To cook the polenta, lift the parchment paper carefully from the loaf pan. Cut the polenta in half, and then cut each half again to create 4 triangles. Pour a 1/4-inch (6 mm) layer of oil in a large skillet and heat over medium heat. Add the triangles. Do not move them until the bottom is slightly browned, about 4 to 6 minutes. Moving them too soon can remove the crisp outer coating. Turn over the triangles and cook the second side until browned and crisp, about 4 to 6 minutes. Serve hot.
YIELD: 4 triangles
◁ Apples and Oats French Toast
▸ GRAIN: STEEL-CUT OATS ▸ SOY-FREE POTENTIAL ▸ QUICK AND EASY
Gently spiced apples are the perfect match for the crunchy, only slightly sweet French toast. The very best version of this we’ve ever had was from apples we’d picked ourselves. It’s an ideal way to start your day or wrap it up with a homey dinner.
FOR THE APPLES:
2 teaspoons (10 g) vegan butter or oil
2 McIntosh (or favorite) apples, peeled, cored, and diced
1/4 teaspoon ground cinnamon
Pinch fine sea salt
2 tablespoons (40 g) pure maple syrup, plus more for serving
FOR THE FRENCH TOAST:
1 cup (176 g) steel-cut oats
1 1/2 cups (180 g) all-purpose flour
1/4 cup (52 g) evaporated cane juice
2 teaspoons (9 g) baking powder
3/4 teaspoon ground cinnamon
Pinch fine sea salt
1 1/4 cups (295 ml) plain, unsweetened vegan milk, more if needed
1 teaspoon pure vanilla extract or maple extract
12 slices (1-inch, or 2.5 cm) stale French bread
High heat neutral-flavored oil, for cooking
To make the apples: Melt the butter in a medium-size skillet over medium heat. Add the apples, cinnamon, and salt. Cook, stirring occasionally, for 3 to 5 minutes until the apples have softened. Add the maple syrup and stir to coat the apples. Cook for 1 to 2 minutes to heat through, and then set aside. If necessary, reheat the apples over low heat when serving.
To make the French toast: Put the oats in a blender. Briefly process the oats until they are no longer whole, but do not grind into flour. Pour the oats into a baking dish. Add the flour, sugar, baking powder, cinnamon, and salt. Stir with a fork to combine. Stir in the milk and vanilla so that all the dry ingredients are wet. The mixture will be thick, but some lumps are okay.
Heat a thin layer of oil in a large skillet over medium to medium-high heat. Dip both sides of the bread into the batter, then put the bread into the hot oil. The mixture tends to thicken as it sits, so add splashes of milk as needed. Cook for 3 to 5 minutes until golden. Turn over to cook the second side for 2 to 4 minutes or until golden. Cook the remaining slices in the same way.
To serve, put 3 slices of French toast on a plate and top with one-quarter of the apples. Drizzle with the additional maple syrup.
YIELD: 4 servings
◁ Sausage Smash Potato Hash
▸ GRAIN: CRACKED FREEKEH
We’ve taken the ever-popular scramble idea and made it even better by creating a one-dish potato, sausage, and tofu (or bean) masterpiece. Serve it with a side of fruit and start your day with a smile.
8 ounces (227 g) golden potatoes, cut into 1/2-inch (1.3 cm) pieces
1 to 2 tablespoons (15 to 30 ml) high heat neutral-flavored oil
8 ounces (227 g) extra-firm tofu, pressed and crumbled, or 1 cup (256 g) cooked cannellini beans
1/2 onion, chopped
1/2 bell pepper, chopped (any color)
1/2 recipe Sausage Crumbles (page 34) (not cooked)
2 cloves garlic, minced
2 tablespoons (15 g) nutritional yeast
2 tablespoons (30 ml) dry white wine, or broth
1 tablespoon (15 ml) tamari
2 tablespoons (30 ml) vegetable broth
Salt and pepper
Hot sauce, optional
Put the chopped potatoes in a medium-size pot. Cover with water and a generous pinch of salt. Bring to a boil, reduce to a simmer, and cook for 12 to 14 minutes until tender. Drain and refrigerate for 2 hours or longer for the best texture.
Heat 1 tablespoon (15 ml) of the oil in a large skillet over medium heat. Add the potatoes, tofu (if using), onion, and bell pepper. Cook, stirring occasionally, for 5 to 7 minutes until the vegetables are tender. Add the additional oil if the mixture is sticking. Add the beans (if using), the Sausage Crumble mixture, and the garlic. Cook for 3 to 4 minutes to heat throughout. Add the nutritional yeast, wine, and tamari, scraping any bits off the bottom of the skillet. Cook for 3 to 5 minutes for the flavors to meld, adding splashes of broth as needed to prevent sticking. Season to taste with salt and pepper. Serve with the hot sauce on the side.
YIELD: 2 servings
Sausage Crumbles
▸ GRAIN: CRACKED FREEKEH ▸ SOY-FREE POTENTIAL
These savory sausage crumbles are easy to make and the ideal side to any breakfast main dish. For a kick to really wake you up, add the cayenne pepper. If you prefer to ease your palate into the day, feel free to leave it out.
1 1/4 cups (295 ml) water
1/2 cup (92 g) cracked freekeh
1 tablespoon (7 g) ground flaxseed
Generous pinch fine sea salt
1 tablespoon (15 g) organic ketchup
2 teaspoons (5 g) onion powder
1 teaspoon paprika
1/4 to 1/2 teaspoon ground fennel seeds
1/2 teaspoon garlic powder
1/2 teaspoon rubbed sage
1/2 teaspoon ground black pepper
1/2 teaspoon pure maple syrup
1/4 teaspoon dried thyme
1/4 teaspoon ground cayenne, or more to taste, optional
Nonstick cooking spray, for cooking
High heat neutral-flavored oil, for cooking
Combine the water, freekeh, flaxseed, and salt in a small saucepan. Bring to a boil and reduce the heat to simmer. Cook for 20 to 25 minutes, stirring frequently, until the mixture is very thick. The mixture should be so thick that it easily stays on one side of the pot when stirred to that side. Remove from the heat and stir in the remaining ingredients.
Heat a thin layer of oil in a large skillet over medium heat. Crumble the sausage mixture into the skillet. Cook the sausage crumbles until browned, stirring occasionally, for 10 to 14 minutes.
YIELD: 8 servings