MAKES 4 SERVINGS
This is such a satisfying and wholesome breakfast, with just a touch of sweetness. The ultimate breakfast for champions!
2 cups rolled oats
¼ cup almond meal (or 3 tablespoons hemp seeds or 3 tablespoons tigernut meal for nut-free)
2 tablespoons sunflower seeds or pumpkin seeds (optional)
⅓ cup raisins
½ teaspoon cinnamon
¼ teaspoon nutmeg
Pinch of sea salt
1 large apple, grated (see Note)
2–2½ cups low-fat nondairy milk
In a large bowl, combine the oats, almond meal, seeds (if using), raisins, cinnamon, nutmeg, salt, apple, and 2 cups of the milk. Stir thoroughly. Cover and let the mixture soak overnight or for several hours. Serve, adding the remaining milk to achieve your desired consistency and topping with extra fruit, if you like.
NOTE • If you’re soaking the muesli overnight, you can hold off on grating and adding the apple until the morning, if you like, to keep it fresher. If you’d like to add it ahead of time, toss the grated apple with a little lemon juice before mixing it in. Also try using apples that don’t brown as easily, such as Ambrosia, Cameo, and Gala varieties.
NUTRITIONAL FACTS
Per serving: 304 calories, 9 g protein, 54 g carbohydrates, 17 g sugar, 7 g total fat, 20% calories from fat, 7 g fiber, 131 mg sodium
MAKES 5 SERVINGS
Steel-cut oats cook up fast in a pressure cooker or instant pot (and even faster when you use boiled water), and nondairy milk makes them extra creamy.
1½ cups steel-cut oats
3 cups boiled water
2 cups + ⅓–½ cup vanilla or plain low-fat nondairy milk
1 teaspoon cinnamon
½ teaspoon turmeric (optional)
¼ teaspoon ground nutmeg
A couple pinches of sea salt
⅔ cup raisins
Drizzle of coconut nectar or pure maple syrup (optional)
In a pressure cooker or instant pot, combine the oats, water, 2 cups of the milk, cinnamon, turmeric, nutmeg, and salt. Set it manually to cook for 7 to 9 minutes (see Note). When the oats are done cooking, turn off the pressure cooker and let the pressure release naturally. Remove the cover, stir in the raisins, and replace the cover. Let the oats sit for a couple of minutes to allow the raisins to plump up. Stir in the additional ⅓ to ½ cup milk to achieve the desired consistency, taste, and add extra cinnamon or nectar or syrup (if using). Serve.
NOTE • Steel cut oats can cook much faster than in 7 to 9 minutes in a pressure cooker, however they become much creamier with this cooking time. Cook them for 10 minutes for the creamiest texture.
NUTRITIONAL FACTS
Per serving: 296 calories, 9 g protein, 58 g carbohydrates, 17 g sugar, 4 g total fat, 12% calories from fat, 6 g fiber, 181 mg sodium
MAKES 2 SERVINGS
Pop everything into the blender. Voilà, breakfast is served!
½ cup rolled oats
1 tablespoon ground chia seeds
4 or 5 pitted dates
⅛ teaspoon cinnamon or nutmeg
¼ teaspoon almond extract (optional)
Pinch of sea salt
1 cup + 2–3 tablespoons low-fat nondairy milk
1¼ cups raspberries, fresh or frozen (see Note)
In a blender, combine the oats, chia, dates, cinnamon, almond extract (if using), salt, and 1 cup of the milk. Puree until just combined. Add 1 cup of the raspberries and puree again just to combine. Transfer the mixture to a bowl or jar using a spatula, and stir in the remaining ¼ cup berries. Cover and refrigerate overnight (or for several hours, if eating as a snack). Before eating, add the additional 2 to 3 tablespoons of milk to thin, if desired.
NOTE • A mix of berries can be used here, such as a blend of blueberries, strawberries, and blackberries—whatever you like and have on hand.
NUTRITIONAL FACTS
Per serving: 267 calories, 8 g protein, 53 g carbohydrates, 20 g sugar, 5 g total fat, 15% calories from fat, 16 g fiber, 199 mg sodium
MAKES 6 SERVINGS
Farewell to store-bought granola! This one is far healthier and much lower in fat, but it packs plenty of flavor.
4 cups rolled oats
2 teaspoons cinnamon
¼ teaspoon sea salt
1 tablespoon cashew or almond butter
½ tablespoon blackstrap molasses
½ cup brown rice syrup
⅓ cup unsweetened applesauce
1 teaspoon pure vanilla extract
¼ cup raisins, dried cranberries, or other dried fruit
Preheat the oven to 300°F. Line a large rimmed baking pan with a sheet of parchment paper.
In a large bowl, combine the oats, cinnamon, and salt, and stir to combine. In a blender, combine the nut butter, molasses, syrup, applesauce, and vanilla. Puree until smooth. Add the blended mixture to the oat mixture and stir to fully combine. Transfer the mixture to the prepared baking sheet. Bake for 25 minutes, stirring once. Turn off the heat, add the dried fruit, and let the granola sit in the warm oven for 10 to 15 minutes. Remove the baking pan, let the granola cool completely, and then break it into clusters and transfer it to an airtight container. Serve in a bowl with nondairy milk and fruit, or nibble on it as a snack.
NUTRITIONAL FACTS
Per serving: 346 calories, 8 g protein, 68 g carbohydrates, 22 g sugar, 5 g total fat, 12% calories from fat, 6 g fiber, 116 mg sodium
MAKES 4 SERVINGS
These golden, fluffy pancakes have a delightful hint of cinnamon. Top with Orange-Berry Pancake Syrup.
2 cups oat flour
2 tablespoons chia seeds
1 tablespoon baking powder
2 teaspoons cinnamon
Pinch of sea salt
1½ teaspoons vanilla extract
1¾ cups + ¼ cup vanilla low-fat nondairy milk
In a large bowl, combine the oat flour, chia seeds, baking powder, cinnamon, and salt. Stir to combine. Add the vanilla and 1¾ cups of the milk, and whisk through the dry mixture until combined. Let the batter sit for a few minutes to thicken.
Lightly coat a large nonstick skillet with cooking spray. Heat the pan over medium-high heat for a few minutes until hot, then reduce the heat to medium or medium-low and let it rest for a minute. Using a ladle, scoop ¼ to ⅓ cup of the batter into the pan for each pancake. Depending on the size of pan, cook 2 or 3 pancakes at a time. Cook 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 to lightly cook the other side for about a minute. Repeat until the batter is all used, adding the extra milk, 1 tablespoon at a time, if needed to thin the batter as you go.
NUTRITIONAL FACTS
Per serving: 312 calories, 11 g protein, 54 g carbohydrates, 5 g sugar, 6 g total fat, 17% calories from fat, 9 g fiber, 483 mg sodium
MAKES 4 SERVINGS
Cook extra rice for dinner so you can make this breakfast later in the week. It makes a great dessert, too.
1¼ cups vanilla low-fat nondairy milk
1 tablespoon ground chia seeds
2½ cups cooked short-grain brown rice
2 cups sliced ripe (but not overripe) banana (2–2½ medium bananas)
1 cup chopped apple
2–3 tablespoons raisins (optional)
1 teaspoon cinnamon
½ teaspoon pure vanilla extract
¼ teaspoon freshly grated nutmeg (optional)
Rounded ⅛ teaspoon sea salt
2 tablespoons almond meal (or 1 tablespoon tigernut flour, for nut-free option)
2 tablespoons coconut sugar
Preheat the oven to 400°F.
In a blender or food processor, combine the milk, ground chia, and 1 cup of the rice. Puree until fairly smooth. In a large bowl, combine the blended mixture, bananas, apple, raisins (if using), cinnamon, vanilla, nutmeg (if using), salt, and the remaining 1½ cups rice. Stir to fully combine. Transfer the mixture to a baking dish (8" x 8" or similar size). In a small bowl, combine the almond meal and sugar, and sprinkle it over the rice mixture. Cover with foil and bake for 15 minutes, then remove the foil and bake for another 5 minutes. Remove, let cool for 5 to 10 minutes, then serve.
NUTRITIONAL FACTS
Per serving: 334 calories, 7 g protein, 69 g carbohydrates, 22 g sugar, 5 g total fat, 12% calories from fat, 7 g fiber, 145 mg sodium
MAKES 8 SERVINGS (2 CUPS)
Blending berries into maple syrup makes a flavorful pancake topping and a great dessert sauce, as well.
2 cups raspberries, fresh or frozen
½ cup fresh orange juice (see Note)
¼ cup pure maple syrup
Pinch of sea salt
In a blender, combine the raspberries, juice, syrup, and salt. Puree until smooth, stopping to scrape down the blender as needed. If the mixture is too thick (particularly if using frozen berries), you may need to scrape down more often or add a tablespoon or two of water to assist with the blending. Once it’s smooth, transfer the syrup to a jar or other airtight container and store it in the refrigerator. It keeps for about a week in the fridge.
NOTE • The orange juice helps sweeten this sauce without using too much maple syrup. If you’re unsure of how you’ll like the flavor, start with about ¼ cup of orange juice, and adjust to taste, also adding more maple syrup as desired.
NUTRITIONAL FACTS
Per serving: 65 calories, 1 g protein, 16 g carbohydrates, 10 g sugar, 0.4 g total fat, 6% calories from fat, 4 g fiber, 38 mg sodium
MAKES 12
Sweet potatoes bring natural sweetness to these miniature muffin-like snacks.
1½ cups precooked and cooled sweet potato (see Note)
½ cup pure maple syrup
1 teaspoon pure vanilla extract
1¼ cups rolled oats
1 cup oat flour
½ teaspoon cinnamon
½ teaspoon pumpkin pie spice (optional; can substitute another ½ teaspoon cinnamon)
2 teaspoons baking powder
¼ teaspoon sea salt
2–3 tablespoons raisins or sugar-free nondairy chocolate chips (optional)
Preheat the oven to 350°F and line a baking sheet with parchment paper.
In a medium bowl, mash the sweet potato. Add the syrup and vanilla and stir to combine. Add the oats, oat flour, cinnamon, pumpkin pie spice (if using), baking powder, and salt, and mix until well combined. Add the raisins or chips (if using), and stir to combine. Refrigerate for 5 to 10 minutes. Scoop 1½tablespoon rounds of the mixture onto the parchment, spacing them 1 to 2 inches apart. Bake for 17 to 18 minutes, or until set to the touch. Remove from the oven, and let cool.
NOTE • It’s always helpful to have precooked sweet potato in the fridge. It will keep for 5 to 6 days to use in recipes. Baking brings out the best flavor and is very easy to do. Just place whole sweet potatoes on a baking sheet lined with parchment paper. Bake at 450°f for 40 to 60 minutes, or until very soft. (Cooking time will depend on the size of the sweet potato.) To measure, you just need to remove the peel and break up the sweet potato into a measuring cup.
NUTRITIONAL FACTS
Per 2–Breakfast Bite serving: 251 calories, 6 g protein, 52 g carbohydrates, 19 g sugar, 2 g total fat, 8% calories from fat, 5 g fiber, 281 mg sodium
MAKES 2 SERVINGS
Amaranth marries oat flour or almond meal to create a hearty, satisfying, and tasty porridge.
⅓ cup amaranth
1 cup water
1 cup vanilla low-fat nondairy milk
¼–½ teaspoon cinnamon
Couple pinches of freshly grated nutmeg (or cardamom, for a spicier flavor)
Pinch of sea salt
⅓ cup oat flour (see Note to substitute almond meal)
1–2 tablespoons maple syrup Fresh berries or other fruit (optional; see Optional Toppings)
In a small pot over high heat, combine the amaranth, water, milk, cinnamon, nutmeg, and salt. Bring to a boil, then reduce the heat to low and let simmer, covered, for 25 minutes, stirring once or twice. Whisk in the oat flour and cook over low heat for a minute or two. Stir until thick and smooth. Turn off the heat, adjust the seasoning to taste with extra cinnamon or nutmeg, and add the syrup to taste. Serve, topped with berries or fruit (if using).
NOTE • If you cannot use oat products, try almond meal. Follow the recipe, but substitute ½ cup + 1 to 2 tablespoons almond meal (enough to thicken) for the oat flour. Stir, uncovered, over low heat for a few minutes, until the porridge is bubbling and thick. It will take a little longer to thicken with the almond meal than with the oat flour. You can also add 1 tablespoon of ground chia seeds to thicken the porridge and add even more nutrients. Season with extra cinnamon, nutmeg, and pure maple syrup, coconut nectar, or coconut sugar to taste.
•Add in dried fruit, like chopped dates, raisins, cranberries, bananas, or apricots!
•Add frozen berries straight to the hot oatmeal to help cool it instantly.
•In summer, add in fresh berries or chopped peaches or nectarines.
•In fall and winter, add in chopped apples or pears.
NUTRITIONAL FACTS
Per serving: 281 calories, 9 g protein, 52 g carbohydrates, 12 g sugar, 5 g total fat, 14% calories from fat, 5 g fiber, 198 mg sodium
MAKES 2 SERVINGS
With the convenience of prepared polenta, you’ll have a fun and simple twist on pancakes: polenta cakes!
1 tube (18 ounces or similar size) prepared, plain, organic polenta
1 teaspoon cinnamon
½ cup Orange-Berry Pancake Syrup or Orange-Mango Cream
Optional: sliced bananas, fresh berries, sliced peaches or apples
Place a nonstick skillet over medium-high heat. Slice a tube of polenta into discs about ½" thick. (This should yield 17 or 18 slices.) Place the cinnamon on a plate, and dredge the polenta slices through the cinnamon to coat, dusting off excess as you go. Place the polenta slices in the heated pan, working in batches (unless you have a very large skillet to accommodate all slices). Cook for about 5 minutes on the first side, then turn and cook for another 4 to 5 minutes on the second side, until both sides are a little golden. Serve, layering with fruit (if using) and topping with the Orange-Berry Pancake Syrup or Orange-Mango Cream.
NUTRITIONAL FACTS
Per serving (with Orange-Berry Syrup): 227 calories, 4 g protein, 51 g carbohydrates, 11 g sugar, 1 g total fat, 4% calories from fat, 6 g fiber, 374 mg sodium
Per serving (with Orange-Mango Cream): 219 calories, 4 g protein, 43 g carbohydrates, 7 g sugar, 3 g total fat, 12% calories from fat, 3 g fiber, 386 mg sodium
MAKES 1 SERVING
Elevate everyday toast with the addition of deliciously satisfying sweet potato. Feel free to add plenty of pepper and additional lemon juice for an additional savory boost!
2 slices sprouted grain bread
½ cup mashed cooked sweet potato, peel removed (see Note)
½–1 teaspoon lemon juice
A couple pinches of sea salt
Freshly ground black pepper (optional)
2 tablespoons cubed avocado or 1 tablespoon sliced black olives
Toast the bread. In a small bowl, mash the sweet potato with the lemon juice (adjusting to taste), salt, and pepper (if using). Distribute the mashed sweet potato between the slices of toast, and top with either the cubed avocado or the black olives. Serve!
NOTE • It’s useful to bake sweet potatoes in advance. Place whole sweet potatoes on a baking sheet lined with parchment. Bake at 450°f for 40 to 60 minutes, or until very soft. (Cooking time will depend on the size of the sweet potato.) Store in the fridge until ready to use (up to 6 days) or in the freezer for a couple of months.
NUTRITIONAL FACTS
Per serving: 312 calories, 8 g protein, 59 g carbohydrates, 11 g sugar, 5 g total fat, 14% calories from fat, 8 g fiber, 1,018 mg sodium
MAKES 2 SERVINGS
Frozen berries add a boost of flavor and color to overnight oats. This dish is perfect for a quick breakfast or a satisfying afternoon or evening snack.
1 cup rolled oats
1 cup raspberries or mixed berries (such as blueberries, strawberries, and blackberries), fresh or frozen
1 cup + 1–2 tablespoons low-fat nondairy milk (plus more for serving, if desired)
½ tablespoon chia seeds
2 tablespoons coconut nectar or pure maple syrup
Pinch of sea salt
In a bowl or large jar, combine the oats, berries, milk, chia seeds, nectar or syrup, and salt. Cover and refrigerate overnight (or for at least several hours). Serve with more milk to thin, if desired, and also try some additional add-ins (see Note).
NOTE • When serving, you can add other toppings, including more berries, sliced ripe banana, a sprinkle of cocoa nibs, or 1 to 2 tablespoons of hemp or pumpkin seeds.
NUTRITIONAL FACTS
Per serving: 326 calories, 9 g protein, 64 g carbohydrates, 21 g sugar, 5 g total fat, 13% calories from fat, 14 g fiber, 205 mg sodium
MAKES 15
Take your oatmeal on the go! Grab a couple of these oatmeal cups to tackle your morning appetite in a nutritious way.
3 cups rolled oats
½ cup oat flour
3 tablespoons flax meal
1 teaspoon cinnamon
Rounded ⅛ teaspoon sea salt
2 cups sliced overripe banana
⅓ cup brown rice syrup (see Note)
⅓ cup raisins
2 tablespoons sugar-free nondairy chocolate chips (optional)
Line a muffin pan with 15 parchment cupcake liners. Preheat the oven to 350°F.
In a large mixing bowl, combine the oats, oat flour, flax meal, cinnamon, and salt. Stir to combine. Mash or puree the banana using a food processor or immersion blender. Add the banana, syrup, raisins, and chips (if using). Stir until thoroughly combined. Using a cookie scoop, place ¼ to ⅓ cup of the batter in each muffin cup. Use a spatula or your fingers to lightly pack in the mixture. (Dampen your fingers to make it easier.) Bake for 20 minutes. Remove and let cool in the pan for about 5 minutes, then transfer to a cooling rack. Enjoy warm or cooled. Store in an airtight container in the fridge.
NOTE • Don’t substitute maple syrup here; it’s not thick and sticky enough. Coconut palm nectar and barley malt syrup are acceptable alternatives to brown rice syrup.
NUTRITIONAL FACTS
Per Oatmeal Cup: 133 calories, 3 g protein, 27 g carbohydrates, 7 g sugar, 2 g total fat, 13% calories from fat, 3 g fiber, 37 mg sodium
MAKES 4 SERVINGS
This creamy porridge has a vibrant pop of color and flavor, thanks to the raspberry swirl.
1 cup frozen raspberries
¼ cup + 1 tablespoon pure maple syrup
2 cups vanilla or plain low-fat nondairy milk
1 cup water
¼ teaspoon nutmeg
Couple pinches of sea salt
1 cup cornmeal
1 cup fresh berries for serving or 1 cup sliced ripe banana (optional)
Sprinkle of coconut sugar for serving (optional)
In a blender, combine the raspberries and ¼ cup of the syrup. Blend until pureed. In a saucepan over medium-high heat, bring the milk, water, nutmeg, and salt to a boil. Reduce the heat to medium and slowly whisk in the cornmeal. Stir frequently for about 5 minutes, until the cornmeal comes to a slow bubble and thickens. Add the remaining 1 tablespoon syrup and stir to combine. Remove from the heat. Pour the porridge into bowls, and add the raspberry sauce, swirling it through the porridge with a butter knife or spoon. Serve, topping with the berries or banana (if using) and a sprinkle of coconut sugar (if using).
NOTE • If polenta sits for some time on the stove after cooking, it will continue to thicken. To thin it again, stir in extra milk over low heat.
NUTRITIONAL FACTS
Per serving: 300 calories, 6 g protein, 65 g carbohydrates, 23 g sugar, 2 g total fat, 6% calories from fat, 6 g fiber, 207 mg sodium
MAKES 3 SERVINGS
The combination of cinnamon, dates, and raisins turns this oatmeal into a cinnamon bun in a bowl!
1½ cups rolled oats (see Note)
⅓ cup chopped dates
1 teaspoon cinnamon
Pinch of sea salt (optional)
2 cups water
3 tablespoons raisins
¾ cup + 1–2 tablespoons low-fat nondairy milk
Sprinkle of cinnamon
3 teaspoons coconut sugar (optional)
In a pot over high heat, combine the oats, dates, cinnamon, salt, and water, and bring to a boil. Reduce the heat to low and let simmer for 7 to 8 minutes, until the water is absorbed and the oats are softening. Add the raisins and ¾ cup of the milk, and cook for another 6 to 7 minutes, or until the raisins have softened. Remove from the heat and let stand for a few minutes. The oatmeal will thicken more as it sits, so add the remaining 1 to 2 tablespoons of milk if needed to thin. Top each serving with the cinnamon and 1 teaspoon of the coconut sugar (if using).
NOTE • Rolled oats can vary in thickness. Some are smaller and thinner (more like quick oats) and others are heftier, as we’d expect with rolled oats. Because of that, cooking time can vary slightly, with thicker oats requiring a longer cooking time and a little extra milk.
NUTRITIONAL FACTS
Per serving: 251 calories, 7 g protein, 51 g carbohydrates, 18 g sugar, 3 g total fat, 11% calories from fat, 7 g fiber, 34 mg sodium
MAKES 9
What do you get when you cross a scone with a muffin? A scuffin, of course! These are easy to make and just delightful during berry season.
1½ cups oat flour
¾ cup rolled oats
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon lemon zest
½ cup plain nondairy yogurt (see Yogurt Note)
½ cup pure maple syrup
3–5 tablespoons low-fat nondairy milk (see Milk Note)
½ cup blueberries, strawberries (cut into pieces), or raspberries (see Berry Note)
Preheat the oven to 350°F. Line a large baking sheet with parchment paper.
In a large bowl, combine the flour, oats, baking powder, baking soda, salt,and lemon zest. In a small bowl, whisk together the yogurt, syrup, and milk until well combined. Add the wet mixture to the dry, folding in until just nicely combined. Add the berries, and gently fold them in so they don’t bleed too much color. Using an ice cream scoop, place mounds of the batter (3 to 4 tablespoons each) on your baking sheet, spacing them 1 to 2 inches apart, to make 9 “scuffins.” Bake for 15 to 16 minutes, or until set. (Gently touch one in the center; it should be firm to the touch.) Remove from the oven, let cool for a minute or two on the pan, and then transfer to a cooling rack to cool completely.
YOGURT NOTE • If you only have vanilla yogurt, you can use it, but reduce the maple syrup sothe scuffins aren’t too sweet. Use ⅓ cup maple syrup, and make up the extra couple of tablespoons with milk.
MILK NOTE • How much milk you use will depend on the consistency of your brand of nondairy yogurt. Some brands are quite dense and thick, so you may find you need as much as 5 tablespoons of milk. Other dairy-free yogurts are much thinner, and you may need just 3 tablespoons of milk. Start with 3 when whisking the wet ingredients together, and then, if the mixture is very stiff, add the additional 1 to 2 tablespoons of milk when folding in.
BERRY NOTE • If you’re using frozen berries, your baking time may be a little longer. Test, and bake for another minute or two if needed to set. If you use raspberries, the color will bleed a little more, but the flavor is delicious!
NUTRITIONAL FACTS
Per Scuffin: 163 calories, 4 g protein, 33 g carbohydrates, 13 g sugar, 2 g total fat, 11% calories from fat, 3 g fiber, 197 mg sodium
MAKES 1 SERVING
A light spread of miso makes this easy meal irresistible.
2 slices sprouted grain bread (see Note)
1–1½ teaspoons chickpea miso (or other mild-flavored miso)
¼ cup ripe avocado, mashed
Squeeze of lemon juice (about ½ teaspoon)
A couple pinches of sea salt
1 teaspoon nutritional yeast (optional)
Freshly ground black pepper to taste
2 thick slices ripe tomato, or a handful of chopped lettuce or baby spinach
Toast the bread. While it’s still warm, spread about ½ teaspoon of the miso on each slice. Distribute the avocado over the miso, and add a squeeze of lemon juice and a pinch of salt. Sprinkle on nutritional yeast (if using), and pepper. Top with the sliced tomatoes, lettuce, or spinach.
NOTE • For breakfast, one slice may be sufficient, depending upon your appetite. Serve with fresh fruit, such as a navel orange, fresh berries, or sliced melon. For lunch, Instead of tomato or greens, sprinkle ⅓ cup of Teriyaki Chickpeas or Moroccan-Roasted Chickpeas ontop of the toast and serve with a green salad or crudité, such as spears of cucumbers and carrots.
NUTRITIONAL FACTS
Per serving: 250 calories, 7 g protein, 38 g carbohydrates, 4 g sugar, 8 g total fat, 28% calories from fat, 6 g fiber, 1,190 mg sodium
MAKES 12
Fluffy, light, and fragrant—these muffins will become a favorite!
2 cups oat flour
1 cup spelt flour
⅓ cup coconut sugar
2½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon cinnamon
¼ teaspoon nutmeg
Generous ¼ teaspoon sea salt
1–1½ teaspoons lemon zest
¾ cup plain nondairy yogurt
¼ cup coconut nectar or maple syrup
1½ tablespoons freshly squeezed lemon juice
1 cup plain low-fat nondairy milk
1 cup diced fresh, frozen, or canned pineapple
Preheat the oven to 350°F. Line a muffin pan with 12 parchment cupcake liners (see Note).
In a large bowl, combine the oat flour, spelt flour, and sugar. Sift in the baking powder and baking soda, then add the cinnamon, nutmeg, salt, and lemon zest. Stir to combine. In a small bowl, combine the yogurt with the nectar or syrup, lemon juice, and milk. Add the wet mixture to the dry, stirring until just combined, and then gently fold in the pineapple. Pour the mixture into the muffin cups. Bake for 26 to 28 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove from the oven, cool for a couple of minutes in the pan, and then transfer the muffins to a cooling rack.
NOTE • These are larger, “bakery-style” muffins, so expect to fully fill those muffin liners!
NUTRITIONAL FACTS
Per muffin: 175 calories, 5 g protein, 36 g carbohydrates, 13 g sugar, 2 g total fat, 10% calories from fat, 4 g fiber, 240 mg sodium
MAKES 12
These muffins have just the right amount of sweetness for a lovely breakfast.
2 cups spelt flour (or 1¾ cups whole wheat pastry flour)
⅓ cup coconut sugar (see Note)
¼ cup cocoa powder
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
2 teaspoons baking powder
½ teaspoon baking soda
2 tablespoons nut butter, such as almond or cashew butter (or 1½ tablespoons tahini mixed with 1 tablespoon maple syrup)
1 cup low-fat nondairy milk
¾ cup unsweetened applesauce
1 cup grated carrot
¼ cup raisins
2 tablespoons sugar-free nondairy chocolate chips (optional)
Preheat the oven to 350°F. Line a muffin pan with 12 parchment cupcake liners.
In a large bowl, combine the flour, sugar, cocoa, cinnamon, nutmeg, salt, baking powder, and baking soda, stirring well. In a medium bowl, combine the nut butter with a few tablespoons of the milk, whisking it to incorporate fully. Continue to add the remaining milk and then the applesauce, stirring thoroughly. Add this wet mixture to the dry, along with the carrot, raisins, and chips (if using). Fold and mix until just combined; do not overmix. Spoon the batter into the cupcake liners. Bake for 23 to 24 minutes, or until a toothpick inserted in the center comes out clean. Remove from the oven, let cool in the pan for a couple of minutes, then transfer to a cooling rack.
NOTE • As explained above, these muffins are not overly sweet. If you think you’d like a touch more sweetness, try the batter after mixing and add another 2 to 4 teaspoons of sugar or another sprinkle of raisins!
NUTRITIONAL FACTS
Per muffin: 137 calories, 4 g protein, 28 g carbohydrates, 11 g sugar, 2 g total fat, 15% calories from fat, 4 g fiber, 205 mg sodium
MAKES 12
These tender, fragrant muffins are perfect for breakfast, snacks, or tea with friends.
2 cups oat flour
½ cup fine corn flour (see Note)
¼ cup coconut sugar
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon lemon zest
½ cup + 2–3 tablespoons plain nondairy yogurt
¼ cup pure maple syrup
½ cup plain low-fat nondairy milk
1 teaspoon lemon juice or apple cider vinegar
1 cup frozen or fresh blueberries
1 tablespoon oat flour
Preheat the oven to 350°F. Line a muffin pan with 12 parchment cupcake liners.
In a large bowl, combine the oat flour, corn flour, sugar, baking powder, baking soda, salt, and lemon zest. Stir well. In a medium bowl, combine the yogurt, syrup, milk, and lemon juice or apple cider vinegar, and stir to combine. Add the wet ingredients to the dry and mix until just combined. Toss the berries with the oat flour, and fold them into the batter. Spoon the batter into the muffin liners. Bake for 25 minutes. Remove from the oven and let the muffins cool in the pan for a couple of minutes, then transfer to a cooling rack.
NOTE • Corn flour is a finer grind than cornmeal, which is used for polenta.
NUTRITIONAL FACTS
Per muffin: 152 calories, 4 g protein, 31 g carbohydrates, 11 g sugar, 2 g total fat, 11% calories from fat, 3 g fiber, 191 mg sodium
MAKES 3 SERVINGS
Start your morning with this enchanting deep purple, nutrient-rich smoothie bowl!
1½ cups frozen blueberries
1 cup frozen raspberries
1 cup sliced frozen or room-temperature overripe banana
2 cups baby spinach leaves
1 tablespoon orange juice
2–3 tablespoons vanilla protein powder (optional)
1 cup + 2–3 tablespoons water or nondairy milk (for a creamy texture)
½ cup sliced ripe banana
½ cup seasonal fruit, such as sliced kiwi, sliced strawberries, chopped pear, or clementine segments
In a blender, combine the blueberries, raspberries, banana, spinach, juice, protein powder (if using), and 1 cup of the water or milk, and puree. Add the remaining water or milk 1 tablespoon at a time if needed to thin, but only add as much as is needed to be able to blend, so the mixture stays very thick. Divide among 3 bowls and top with the banana and seasonal fruit.
NUTRITIONAL FACTS
Per serving: 275 calories, 5 g protein, 67 g carbohydrates, 37 g sugar, 2 g total fat, 7% calories from fat, 15 g fiber, 25 mg sodium
MAKES 3 SERVINGS
Ever want ice cream for breakfast? With whole fruit and spinach, you can have this ice cream any time of day.
3 cups sliced, frozen, overripe banana
1 cup frozen pineapple chunks
2 cups baby spinach
Flesh of 1 ripe avocado (about ½ cup)
Pinch of sea salt
3–5 tablespoons low-fat nondairy milk
1–2 tablespoons coconut syrup (optional)
½ cup fresh sliced banana
½ cup fresh berries
In a blender or food processor, combine the banana, pineapple, spinach, avocado, salt, and 3 tablespoons of the milk. Puree until very smooth. If the mixture is stubborn and not blending, add the additional 2 tablespoons of milk as needed to get the mixture moving. Taste, and add the syrup if desired to sweeten. Spoon the mixture into 3 serving bowls, and top with the banana and berries.
NUTRITIONAL FACTS
Per serving: 337 calories, 5 g protein, 70 g carbohydrates, 37 g sugar, 8 g total fat, 20% calories from fat, 12 g fiber, 126 mg sodium
MAKES 3 SERVINGS
This savory breakfast can double as lunch or dinner. It’s very satisfying and easy to make.
1 package (12–16 ounces) medium or medium-firm tofu
3½–4 cups steamed cauliflower florets, lightly mashed (see Cauliflower Note)
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon prepared mustard
½ teaspoon black salt (or another ¼ teaspoon sea salt; see Black Salt Note)
½ tablespoon tahini
2½–3 tablespoons nutritional yeast
2–3 cups chopped spinach or kale
In a large nonstick skillet, use your fingers to crumble the tofu, breaking it up well. Place the skillet over medium heat. Add the cauliflower, onion powder, garlic powder, sea salt, mustard, and black salt. Cook for 3 to 4 minutes, then add the tahini and nutritional yeast and stir to combine thoroughly. If the mixture is sticking, add 1 to 2 tablespoons water. Add the spinach or kale during the final minutes of cooking, stirring until just nicely wilted and still bright green. Taste, season as desired, and serve.
CAULIFLOWER NOTE • Steaming the cauliflower helps it break down nicely for this scramble. You can steam it a day or two ahead of time to help speed preparation.
BLACK SALT NOTE • Black salt is not actually black in color, but rather is a light pink. It is sometimes labeled “kala namak” and it contributes an “eggy” flavor to the scramble. If you don’t have it, simply omit and season with additional sea salt to taste, using a total of about ½ to ¾ teaspoon of salt. Black salt has a flavor that’s both savory and salty, so use less sea salt if substituting.
IDEAS: For other add-ins, try a handful of chopped green onions or chives, 1 to 2 tablespoons of sliced olives, or ¼ cup of chopped sun-dried tomatoes.
NUTRITIONAL FACTS
Per serving: 196 calories, 21 g protein, 16 g carbohydrates, 3 g sugar, 9 g total fat, 37% calories from fat, 10 g fiber, 862 mg sodium
MAKES 2 SERVINGS
These are not quesadillas in the traditional sense. Still, it shows how a quick and delicious lunch can be prepped using some common ingredients and whole grain tortillas.
½ cup cooked white beans
⅓–½ cup cubed avocado
1 tablespoon lemon juice
½ tablespoon miso
¼ teaspoon smoked paprika
⅛ teaspoon sea salt
2 whole grain tortillas
½ cup thinly sliced red bell pepper or ⅓ cup chopped fresh spinach (or both)
¼ cup chopped fresh basil (optional)
In a bowl, coarsely mash the white beans, avocado, lemon juice, miso, smoked paprika, and sea salt. Stir through to combine. Spread about half the mixture on one tortilla. Top with the bell pepper/spinach, and basil, if using. Spread remaining mixture on the other tortilla. Sandwich the tortillas together. Place a nonstick skillet over medium-high heat. Put the quesadilla in the skillet and cook for about 3 minutes, until lightly browned. Flip and cook for 2 to 3 minutes, until lightly browned. The tortillas should be crisp, with the filling warmed inside, but it doesn’t have to be hot. Transfer to a rack (so the underside doesn’t soften) to cool slightly, then transfer to a plate and cut into wedges. Serve warm.
NUTRITIONAL FACTS
Per serving: 258 calories, 10 g protein, 41 g carbohydrate, 2 g sugar, 8 g total fat, 25% calories from fat, 9 g fiber, 751 mg sodium
