Oatmeal with Cinnamon-Sugar Apples
Serves 2
1 cup rolled oats
1½ cups water
½ cup plain or vanilla nondairy milk, plus more if needed and for serving
Sea salt
1 to 1½ cups diced apple (1 medium or large)
1½ tablespoons sugar
½ teaspoon ground cinnamon
Additional sweetener (coconut sugar or pure maple syrup) (optional)
Bring the oats, water, milk, and an optional pinch of salt to a boil in a pot over high heat. Reduce the heat to low and simmer gently for 9 to 10 minutes (or longer), until the oats are fully cooked through and softened. Remove from heat and let stand for a few minutes; the oats will thicken more as they sit (add extra milk if needed to thin).
Meanwhile, combine the apple, sugar, cinnamon, and a pinch of salt in a bowl and mix.
When the oats are ready, spoon the apple mixture into 2 bowls. Top with the oatmeal, and just very slightly stir into the oatmeal, without overmixing. Serve, topping with sweetener and milk, if desired.
Add-Ins: Also consider adding 1 tablespoon of ground chia seeds to the oatmeal, or finish with a sprinkle of hemp seeds.
Per serving (½ of recipe): 241 calories, 7 g protein, 46 g carbohydrate, 17 g sugar, 4 g total fat, 13% calories from fat, 6 g fiber, 179 mg sodium
Cinnamon-Date Granola
Makes 5 cups
4 cups rolled oats
2 teaspoons ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon (scant) sea salt
¼ cup nut butter (such as almond butter or cashew butter)
½ cup brown rice syrup
1 teaspoon pure vanilla extract
½ cup raisins or chopped pitted dates
Preheat the oven to 300°F and line a large rimmed baking sheet with parchment paper.
In a bowl, combine the oats, cinnamon, nutmeg, and salt and mix until well combined. In another bowl, combine the nut butter with the brown rice syrup and vanilla. Add this mixture to the oats and stir to combine well. Transfer to the lined baking sheet and spread out to evenly distribute.
Bake for 27 to 28 minutes, stirring a couple of times throughout baking to ensure the mixture browns evenly. Stir in the raisins or dates and bake for another 3 to 5 minutes, until mostly crispy. (Granola will continue to crisp after cooling, so don’t overbake.) Let cool completely. Once cool, store in an airtight container. Keeps for one to two weeks.
Variation: For a festive twist, add 2 tablespoons pumpkin seeds to the oat mixture, substitute ⅓ cup dried cranberries for the dates, and add 1 teaspoon grated orange zest with the cranberries during the last minutes of baking.
Per 1-cup serving: 489 calories, 12 g protein, 87 g carbohydrate, 30 g sugar, 11 g total fat, 20% calories from fat, 9 g fiber, 145 mg sodium
Lemon-Berry Pancakes
Makes 12 pancakes (4 servings)
Serve as is with pure maple syrup, or with Dessert Cashew Cream (here) or Raspberry Dessert Sauce (here).
2 cups plus 2 tablespoons oat flour
⅓ cup rolled oats
1 tablespoon ground chia seeds
1 tablespoon baking powder
Pinch sea salt
½ teaspoon grated lemon zest
1½ teaspoons freshly squeezed lemon juice
2 cups vanilla nondairy milk (plus more if needed, see Note)
1 cup frozen or fresh raspberries, blackberries, or blueberries
In a large bowl, combine the flour, rolled oats, and ground chia. Sift in the baking powder, then add the salt. Stir to combine. Add the lemon zest, juice, and milk and whisk until combined. Add the berries and gently stir to incorporate.
Lightly oil a nonstick skillet (simply wipe oil onto the pan using a paper towel; if you have a very good nonstick pan you won’t need much). Heat the pan over medium-high heat for a few minutes, until hot. Reduce the heat to medium or medium-low and let rest for a minute. Using a ladle, scoop ¼- to ⅓-cup portions of the batter into the skillet. Cook the pancakes for several minutes, until small bubbles form on the outer edges and in the centers, and the pancakes start to look dry on the top. (Wait until those bubbles form, or the pancakes will be tricky to flip.) Once ready, flip the pancakes and lightly cook on the other side, about a minute. Repeat until all the batter is used.
Milk Note: As you use up the batter, you’ll notice that it becomes much thicker. So, add an extra tablespoon of milk as needed to thin the mixture as you work through batches.
Per serving (¼ of recipe): 360 calories, 15 g protein, 60 g carbohydrate, 4 g sugar, 8 g total fat, 19% calories from fat, 14 g fiber, 459 mg sodium
Chocolate Lovers’ Banana Bread
Serves 10
2 cups whole-grain spelt flour
⅓ cup coconut sugar
1 tablespoon ground chia seeds
¼ teaspoon sea salt
⅓ cup cocoa powder
1½ teaspoons baking powder
½ teaspoon baking soda
1 cup pureed overripe bananas (from 2½ to 3 bananas)
¾ cup nondairy milk
⅓ cup pure maple syrup
2 teaspoons pure vanilla extract
2 to 3 tablespoons nondairy chocolate chips (optional)
Preheat the oven to 350°F. Wipe the inside of a glass loaf pan with a touch of oil on a paper towel (or use a silicone loaf pan). Use a piece of parchment paper to line the bottom and sides of the pan (makes for easy removal of the bread).
In a large bowl, combine the flour, sugar, ground chia, and salt. Sift in the cocoa, baking powder, and baking soda. Mix until well combined. In another bowl, combine the pureed bananas, milk, maple syrup, vanilla, and chocolate chips (if using). Add the wet mixture to the dry mixture and mix until just well combined.
Pour the batter into the prepared pan. Bake for 43 to 47 minutes, until the bread springs back to the touch. Transfer the pan to a cooling rack and let the bread cool completely in the pan. Lift the bread out (using the ends of the parchment) and slice.
Per serving (
of loaf): 174 calories, 5 g protein, 38 g carbohydrate, 18 g sugar, 2 g total fat, 8% calories from fat, 5 g fiber, 205 mg sodium
Breakfast Muffins
Makes 12 large muffins
2 cups oat flour
½ cup almond meal (or tiger nut flour for a nut-free option)
1 tablespoon ground chia seeds
1½ teaspoons ground cinnamon
¼ teaspoon freshly grated nutmeg
¼ teaspoon sea salt
2 teaspoons baking powder
1 teaspoon baking soda
1 cup unsweetened organic applesauce
½ cup pure maple syrup
¼ cup plain or vanilla nondairy milk
1 teaspoon pure vanilla extract
¼ cup raisins
¼ cup dried cranberries (or other dried fruit, see Note)
1 teaspoon lemon zest (optional)
2 tablespoons rolled oats
1½ tablespoons coconut sugar
Preheat the oven to 350°F. Line 12 cups of a standard muffin pan with parchment cupcake liners.
In a large bowl, combine the oat flour, almond meal, chia, cinnamon, nutmeg, and salt. Sift in the baking powder and baking soda and mix until well combined. In another bowl, combine the applesauce, maple syrup, milk, and vanilla, and mix together. Add the wet mixture to the dry mixture. Gently fold in the dried fruit and lemon zest until just combined (do not overmix).
Spoon the batter into the muffin pan cups. Combine the rolled oats and sugar and sprinkle over the tops. Bake for 20 to 24 minutes, until a toothpick inserted in the center of a muffin comes out clean.
Dried Fruit Note: You can use all raisins (for a total of ½ cup) if you like, or try a mix of other dried fruit. Some ideas: minced dried apple, chopped apricots, chopped dates, dried blueberries, and goji berries.
Per muffin: 179 calories, 4 g protein, 33 g carbohydrate, 15 g sugar, 4 g total fat, 19% calories from fat, 4 g fiber, 241 mg sodium
Orange Apricot Tea Buns
Makes 6 buns
1½ cups oat flour
1 cup rolled oats
½ teaspoon freshly ground nutmeg
¼ teaspoon (touch scant) sea salt
1½ teaspoons baking powder
½ teaspoon baking soda
1½ teaspoons grated orange zest, or 1 teaspoon grated lemon zest (see Note)
¼ cup chopped dried unsulphured apricots or chopped pitted dates
⅓ cup freshly squeezed orange juice (juice from mandarins is also lovely!)
⅓ cup pure maple syrup
2 tablespoons plain nondairy milk
1 tablespoon ground white chia seeds
½ teaspoon pure vanilla or almond extract
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
In a large bowl, combine the oat flour, oats, nutmeg, and salt. Sift in the baking powder and baking soda. Mix until well combined, then stir in the zest and apricots. In a smaller bowl, mix the orange juice, maple syrup, milk, chia, and extract. Add the wet mixture to the dry and mix until just combined. Let sit for just a minute.
Using a large cookie scoop (or a spoon), scoop out 6 portions of the batter onto the baking sheet. Bake for 14 minutes, until set to the touch. Let the buns cool for a minute on the baking sheet, then transfer to a cooling rack to cool completely.
Zest Note: Use a kitchen rasp (Microplane grater) to easily zest citrus. Be sure the citrus you use is organic, otherwise omit the zest.
Per bun: 243 calories, 6 g protein, 47 g carbohydrate, 15 g sugar, 4 g total fat, 12% calories from fat, 6 g fiber, 312 mg sodium
Fruit and Flax Breakfast Bars
Makes 16 bars
1½ cups rolled oats
½ cup oat flour
¾ teaspoon freshly grated nutmeg
¼ teaspoon sea salt
1 cup pureed overripe bananas (see Note)
⅓ cup flax meal (regular or golden flax meal)
⅓ cup pure maple syrup
2 tablespoons nondairy milk
1½ teaspoons freshly squeezed lemon juice
¼ cup pumpkin seeds or chopped nuts (such as walnuts or pecans) (optional)
3 tablespoons raisins, cranberries, or chopped dates (optional)
Preheat the oven to 350°F. Prepare an 8 x 8-inch or similar baking dish by lightly oiling the inside surface and then lining with a piece of parchment paper.
In a mixing bowl, combine the oats, oat flour, nutmeg, and salt. Add the bananas, flax meal, maple syrup, milk, and lemon juice. Mix to combine well. If you’d like to add some nuts or seeds for texture, and dried fruit for chewiness, stir those in as well.
Transfer the batter to the prepared pan and smooth with a spatula to evenly distribute. Bake for 20 minutes, until soft, moist, and set to touch but still a little soft. If you’d like them drier, bake for another 15 minutes or so, until firmer. Let cool completely in the pan. Once cool, cut into squares or bars.
Banana Note: Use a blender, or an immersion blender in a deep cup, to puree a couple of overripe bananas. If you are shy of 1 cup, make up the difference with applesauce. Or, instead of bananas, substitute a full cup of applesauce, but use 1 teaspoon ground cinnamon instead of the ¾ teaspoon nutmeg.
Per bar: 86 calories, 2 g protein, 16 g carbohydrate, 6 g sugar, 2 g total fat, 18% calories from fat, 2 g fiber, 40 mg sodium
Potato Tofu Scramble
Serves 3
1 (12-to 16-ounce) package extra-firm tofu (see Note)
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon black salt (kala namak, see Note)
⅛ to ¼ teaspoon sea salt (to taste, see Tofu Note)
3 tablespoons water
2½ tablespoons nutritional yeast
1 tablespoon tahini
1 tablespoon tomato paste
1½ tablespoons apple cider vinegar
1 teaspoon pure maple syrup
2 cups cubed cooked yellow or red potatoes (see Note)
3 cups (roughly) julienned kale (about 1 small bunch, stems removed)
⅓ cup frozen corn kernels
Use your fingers to crumble the tofu into a large nonstick skillet, breaking it up well. Add the onion powder, garlic powder, black salt, and sea salt and cook in the dry skillet over medium heat, stirring occasionally, for 5 to 7 minutes.
Meanwhile, in a bowl, combine the water, nutritional yeast, tahini, tomato paste, vinegar, and maple syrup and mix until fully combined.
Stir the yeast mixture into the tofu, then add the potatoes, kale, and corn and mix. Continue to cook over medium heat for 5 to 7 minutes or longer, until the vegetables are heated through and the kale has wilted. If the mixture begins to stick to the bottom, add another splash of water and use a wooden spoon to remove any sauce sticking to the pan. If the mixture is really sticking/scorching, reduce the heat slightly. Taste, season as desired, and serve.
Tofu Note: If using a 16-ounce package of tofu, you may want additional salt.
Black Salt Note: Not actually black in color, rather a light pink, black salt is sometimes labeled kala namak; it contributes an “eggy” flavor to dishes. If you don’t have it, simply omit and season with additional sea salt to taste (using a total of ½ to ¾ teaspoon salt).
Potato Note: If you don’t have any cooked potatoes, substitute 2 cups of other veggies, such as a mix of cubed frozen squash or sweet potatoes, chopped raw bell peppers, and/or halved grape tomatoes.
Add-Ins: Try adding a cup of black beans or frozen green peas with the other vegetables and cook until cooked through. For extra color, add about a half-cup of chopped bell pepper or halved grape tomatoes.
Per serving (⅓ of recipe): 301 calories, 20 g protein, 39 g carbohydrate, 5 g sugar, 10 g total fat, 29% calories from fat, 7 g fiber, 575 mg sodium
Pineapple-Citrus Green Smoothie
Makes 2 large smoothies
2 cups (loosely packed) baby spinach (see Note)
1½ cups frozen pineapple cubes or chunks
½ cup thickly sliced cucumber
1 large lemon or small orange, peeled
1 to 1½ cups sliced overripe banana (frozen or fresh)
1¼ to 1½ cups water, or more to thin as desired
Optional Add-Ins
Couple tablespoons of a vanilla plant-based protein powder
2 to 3 teaspoons pure maple syrup or a pinch of stevia, to sweeten (optional, see Banana Note)
1 to 2 tablespoons hemp seeds
Combine the spinach, pineapple, cucumber, lemon, 1 cup banana, and 1¼ cups water in a blender, along with any optional add-ins. Puree until very smooth, adding more water as needed to puree. Taste, and if you’d like it sweeter, add the extra banana.
Spinach Note: Kale or collard greens can easily be substituted for the spinach, though they have a much stronger flavor than spinach. If you are new to green smoothies, start with just a cup of kale or collards, and then adjust to taste as you go.
Banana Note: Definitely opt for overripe (freckled) bananas. Not only are they more digestible; they also offer a great deal of natural sweetness. If the bananas aren’t particularly overripe, you may want to add a touch of maple syrup to sweeten (as per the optional add-ins).
Per serving (½ of recipe): 152 calories, 3 g protein, 39 g carbohydrate, 23 g sugar, 1 g total fat, 4% calories from fat, 6 g fiber, 33 mg sodium
Blueberry Bliss Smoothie
Makes 2 large smoothies
1½ cups plain or vanilla nondairy milk, or more to thin if desired
1½ cups frozen blueberries (see Note)
1 cup sliced overripe banana (frozen or fresh)
1 cup baby spinach leaves (optional)
1 to 2 tablespoons hemp seeds
1 tablespoon pure maple syrup (optional, to sweeten if desired)
Combine all the ingredients except the maple syrup in a blender and puree for a few minutes to ensure the hemp seeds are fully pureed. Taste and add maple syrup if desired to sweeten, and extra milk to thin out if you want a thinner texture.
Berry Note: While you can use other berries here, keep in mind that the green of the spinach will only be camouflaged with the blueberries. If using red berries like strawberries or raspberries, the color will turn a brownish hue.
Per serving (½ of recipe): 237 calories, 8 g protein, 43 g carbohydrate, 25 g sugar, 6 g total fat, 22% calories from fat, 10 g fiber, 67 mg sodium