BAKED APPLES
This recipe is great for breakfast, but it also could be used as a dessert. These freshly baked apples are stuffed with oatmeal, raisins, Sucanat, and spices.
Yields: 4 apples
Prep Time: 15 minutes Cook Time: 35 minutes
4 apples (Granny Smith or McIntosh)
¼ cup Sucanat
¼ cup dry oats (not instant)
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
⅛ teaspoon ground cloves
¼ cup raisins
¼ cup chopped walnuts
½ teaspoon orange zest
1. Preheat oven to 375°F. Line a square baking dish with parchment paper and set aside.
2. Remove the cores of the apples, leaving a layer of apple at the bottom to hold the stuffing. This is easy to do with an apple corer but can also be done with a paring knife.
3. Place the apples in the prepared baking dish.
4. In a small bowl, mix the Sucanat, oats, cinnamon, nutmeg, cloves, raisins, walnuts, and orange zest. Divide this mixture among the apples, packing the wells firmly.
5. Bake for 35–40 minutes, or until the apples are tender when poked with a knife.
6. Serve warm.
KIM’S HINTS:
- You can peel the apples if you don’t like the skin.
- If coring takes too much time for you, simply slice an apple in half and remove the core, and then you can fill the apple halves by making a bowl shape with each half.
- You can also reduce the amount of Sucanat because apples are naturally sweet.
BLUEBERRY MUFFIN GRANOLA
This is a light granola made with your favorite nut butter and almonds. Dried blueberries give it the perfect sweetness. Serve this over soy yogurt or with your favorite nondairy milk.
Yields: 6–8 servings
Prep Time: 10 minutes Cook Time: 45 minutes
4 cups whole-grain dry oats (not instant)
½ teaspoon sea salt
¼ cup Sucanat
½ cup flax meal
1 cup raw blanched almond slivers
½ cup nondairy milk
2 teaspoons vanilla extract
¼ cup unsweetened applesauce
½ cup nut butter (almond, sunflower, or peanut)
¼ cup agave nectar
1 cup dried blueberries
1. Preheat oven to 300°F. Line a baking sheet with parchment paper and set aside.
2. Mix together the oats, sea salt, Sucanat, flax meal, and almond slivers in a large bowl. Set aside.
3. Whisk together the milk, vanilla, applesauce, nut butter, and agave.
4. Stir the wet ingredients into the dry ingredients until well combined.
5. Spread the granola evenly on the prepared baking sheet.
6. Bake for 30–45 minutes, stirring every 10 minutes to achieve an even color.
7. Remove from the oven and let cool completely. Stir in the dried blueberries.
8. Serve warm or at room temperature.
KIM’S HINTS:
- You will need to keep a close eye on the granola, stirring frequently and being careful not to overbake.
- I also like to add a variety of dried fruit at the end using whatever I have on hand.
BLUEBERRY SAUCE
This sauce is perfect for pancakes or French toast. It brings back memories of eating breakfast at my husband’s house, where my mother-in-law had an assortment of different berry sauces to choose from. Pancakes just aren’t complete without berries!
2 cups blueberries (fresh or frozen)
½ cup water, divided
1 cup orange juice
2 tablespoons agave nectar
3 tablespoons cornstarch
½ teaspoon coconut flavoring
¼ teaspoon ground cinnamon
Yields: 4 servings
Prep Time: 5 minutes Cook Time: 12 minutes
1. In a saucepan over medium heat, combine the blueberries, ¼ cup of the water, orange juice, and agave. Stir gently and bring to a boil.
2. In a cup or small bowl, mix together the cornstarch and remaining ¼ cup water.
3. Gently stir the cornstarch mixture into the blueberry sauce. Simmer and stir until thick enough to coat the back of a metal spoon, 3–4 minutes.
4. Remove from the heat and stir in the coconut flavoring and cinnamon. Thin the sauce with water if it is too thick for your liking.
KIM’S HINT:
You can replace the blueberries with mixed berries or any other berry that is in season.
BREAKFAST BURRITO
This recipe has the best mix of seasonings, hash browns, and vegetables, all wrapped up in a burrito for the perfect breakfast.
Yields: 6 burritos
Prep Time: 15 minutes Cook Time: 35 minutes
1½ cups frozen hash browns
½ onion, diced
3–4 cloves garlic, minced
1 small poblano pepper, seeded and diced small
½ cup diced red bell pepper
¼ cup low-sodium vegetable stock, for sautéing
¼ teaspoon turmeric powder
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons nutritional yeast flakes
¼ teaspoon black pepper
¼ teaspoon sea salt
2 tablespoons vegan bacon bits
2 tablespoons low-sodium soy sauce
One 14-ounce block extra-firm tofu, drained and crumbled
6 whole wheat tortillas
⅓ cup Daiya Mozzarella Style Shreds (optional)
1. Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. Place the frozen hash browns on the prepared baking sheet and place in the oven. Bake for 10–15 minutes, until tender and warm but not crispy. Remove hash browns from the oven, keeping the oven heated, and line the baking sheet with new parchment paper.
3. In a skillet over medium-high heat, sauté the onion, garlic, poblano pepper, and bell pepper in vegetable stock until tender.
4. Mix in the dry seasonings and bacon bits until well combined. Stir in the soy sauce and crumbled tofu. Continue cooking for an additional 5 minutes over low heat.
5. In each tortilla, add ½ cup of tofu scramble filling, ¼ cup of cooked hash browns, and a small sprinkle of vegan cheese, if using.
6. Roll the tortilla into a closed burrito, place on the prepared baking sheet seam-side down, and bake in the oven for 15 minutes.
7. Serve hot.
KIM’S HINT:
You can use whatever vegetables are in season. I have made these burritos with spinach, kale, mushrooms, and tomatoes. They are so customizable that you will find yourself not using a recipe next time!
BREAKFAST CASSEROLE
This casserole is almost like a vegetable sandwich—but soaked in a creamy, flavorful sauce and baked to perfection. It’s similar to a scrumptious breakfast or brunch that you would find at a bed and breakfast. I like to serve this when we have guests because I can make it ahead of time and pop it in the oven the next morning.
Yields: 6 servings
Prep Time: 20 minutes Cook Time: 1 hour
3 cups nondairy milk
6 ounces silken tofu
3 tablespoons flax meal
¼ teaspoon ground nutmeg
¾ teaspoon black pepper, divided
½ teaspoon ground mustard
2 teaspoons vegan Worcestershire sauce
2 tablespoons minced garlic
8 ounces mushrooms, sliced
10 ounces spinach, chopped
1 onion, diced
1 red bell pepper, seeded and diced
¼ teaspoon sea salt
12 slices whole wheat bread
8 ounces Lightlife Organic Smoky Tempeh Strips
½ cup Daiya Mozzarella Style Shreds (optional)
1. Preheat oven to 350°F. Line a 9 × 13 inch casserole pan with parchment paper and set aside.
2. Put the milk in a blender with the tofu, flax meal, nutmeg, ½ teaspoon of the black pepper, mustard, and Worcestershire sauce. Blend until completely smooth and set aside.
3. In a skillet over medium-high heat, sauté the garlic, mushrooms, spinach, onion, and bell pepper in a small amount of water. Season with salt and the remaining ¼ teaspoon pepper.
4. Place 6 slices of bread on the bottom of the prepared pan. You may need to cut the bread slices to fit the pan.
5. Arrange the sautéed vegetables, tempeh strips, and cheese, if using, evenly over the top of the bread. You may have to cut or crumble the tempeh to spread evenly.
6. Pour half the milk mixture over the vegetables and tempeh strips.
7. Cover the vegetables and tempeh with the remaining 6 bread slices. (It looks like you are making a casserole sandwich.)
8. Pour the remaining milk mixture over the top of the casserole. Bake uncovered for about 40 minutes, or until golden brown on top. Let cool for 15 minutes and serve warm.
KIM’S HINT:
This recipe can be made ahead of time and not baked. Simply assemble the casserole, cover, refrigerate, and then bake before serving.
BREAKFAST PATTIES
Complete these breakfast patties with shredded potatoes, mushrooms, and peppers. With simple flavors everyone will love, these patties are a great addition to any breakfast.
Yields: 6 patties
Prep Time: 15 minutes Cook Time: 30 minutes
2 tablespoons flax meal
6 tablespoons water
4 green onions, sliced
7 white button mushrooms, chopped
½ cup diced red bell pepper
3 garlic cloves, minced
¼ cup shredded carrot
1½ cups grated potato
½ cup whole wheat bread crumbs
½ teaspoon sea salt
¼ teaspoon black pepper
½ teaspoon fennel seeds
7 ounces extra-firm tofu, drained and crumbled
2 tablespoons vital wheat gluten
1. Preheat oven to 375°F. Line a baking sheet with parchment paper and set aside.
2. Mix the flax meal with the water in a small bowl and set aside until thickened.
3. In a skillet over medium-high heat, sauté the green onions, mushrooms, bell pepper, and garlic in a small amount of water until tender.
4. Place the sautéed vegetables and the remaining ingredients (including the flax mixture) in a large mixing bowl and mix thoroughly.
5. Form the mixture into 6 patties.
6. Bake for 20–30 minutes, or until golden brown.
7. Allow the patties to cool and set before serving.
KIM’S HINT:
These patties also freeze very well.
FLUFFY WHOLE WHEAT PANCAKES
These hot, fluffy pancakes are made with whole wheat pastry flour. We like these pancakes with hot cherry sauce or Blueberry Sauce (page 36).
Yields: 4 servings
Prep Time: 5 minutes Cook Time: 5–10 minutes
1 cup whole wheat pastry flour
1 tablespoon Sucanat
2 teaspoons baking powder, sifted
⅛ teaspoon sea salt
1 cup nondairy milk
2 tablespoons unsweetened applesauce
1. Mix all the dry ingredients in a large mixing bowl.
2. In a separate bowl, whisk together the milk and applesauce.
3. Stir the wet ingredients into the dry, being careful not to overmix. Overmixing can lead to tough, gummy pancakes. You will have some lumps, but that’s fine.
4. Heat a nonstick griddle pan over medium-high heat. Drop a ¼–½ cup of batter onto the preheated pan.
5. Cook until bubbles appear in the middle of the pancake. Flip and continue cooking for 2–3 minutes.
6. Repeat with the remaining pancake batter.
KIM’S HINTS:
- For a thicker or thinner pancake, simply adjust milk as needed.
- You can also substitute a banana for the applesauce.
GINGERBREAD-BLUEBERRY PANCAKES
A special treat if you love gingerbread, these are perfect for the holidays!
Yields: 6 servings
Prep Time: 10 minutes Cook Time: 5–10 minutes
2¼ cups white whole wheat flour
1 tablespoon Sucanat
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon ground cloves
½ teaspoon ground ginger
½ teaspoon ground nutmeg
¼ teaspoon sea salt
2½ cups nondairy milk
3 tablespoons molasses
1 cup blueberries (fresh or frozen)
1. Mix all the dry ingredients in a large mixing bowl.
2. In a separate bowl, whisk together the nondairy milk and molasses.
3. Stir the wet ingredients into the dry, being careful not to overmix. Overmixing can lead to tough, gummy pancakes. You will have some lumps, but that’s fine.
4. Gently fold in the blueberries.
5. Heat a nonstick griddle pan over medium-high heat. Drop a ¼–½ cup of batter onto the preheated pan.
6. Cook until bubbles appear in the middle of the pancake. Flip and continue cooking for 2–3 minutes.
7. Repeat with the remaining pancake batter.
KIM’S HINT:
For a thicker or thinner pancake, simply adjust milk as needed.
GREEN PEPPER TOFU SCRAMBLE
The turmeric in this scramble gives the tofu that yolk-yellow look, while the peppers and onions add texture and flavor. It’s a quick and easy breakfast that goes nicely with a fruit salad and whole-grain bread or grits.
Yields: 4 servings
Prep Time: 15 minutes Cook Time: 10 minutes
1 onion, diced
1 green bell pepper, seeded and diced medium
½ jalapeño pepper, seeded and minced
¼ cup low-sodium vegetable stock, for sautéing
¼ teaspoon ground turmeric
2 tablespoons nutritional yeast flakes
1 tablespoon garlic powder
¼ teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons low-sodium soy sauce
One 14-ounce block extra-firm tofu, drained and crumbled
3 tablespoons chopped fresh parsley (optional)
1. In a skillet over medium-high heat, sauté the onion, bell pepper, and jalapeño pepper in the vegetable stock. Cook for 5 minutes, or until the vegetables become tender.
2. Stir in the spices and soy sauce. Continue cooking for 1–2 minutes longer.
3. Add the crumbled tofu and turn the heat to low. Cook for an additional 1–2 minutes.
4. Remove from the heat and stir in the fresh parsley, if using. Serve immediately.
HOT CINNAMON-APPLE CEREAL
In this recipe, steel-cut oats are cooked with fresh apples with the perfect blend of seasonings for a hearty, healthy breakfast!
Yields: 4 servings
Prep Time: 10 minutes Cook Time: 30 minutes
1 cup steel-cut oats
1 cup nondairy milk, plus more for serving
1 cup unsweetened applesauce
1 teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
1 apple, peeled, cored, and diced small
2 tablespoons Sucanat
1 cup hot water
¼ teaspoon sea salt
1 teaspoon vanilla extract
Berries or other favorite fruits or nuts, for serving (optional)
1. Combine all the ingredients in a saucepan over medium heat. Bring to a low simmer and cook for 20–30 minutes, until the oats become tender and the liquid is close to being completely absorbed.
2. Remove from the heat and serve with berries or other favorite fruits, nuts, and additional nondairy milk, if desired.
MUESLI
I like a mixture of grains, nuts, and dried fruits for an easy breakfast. I prefer muesli to traditional processed cereals.
Yields: 6 servings
Prep Time: 10 minutes Cook Time: 0 minutes
3 cups whole-grain dry oats (not instant)
1 cup wheat or bran flakes
½ cup rye flakes (optional)
¼ cup unsweetened coconut flakes
¼ cup sunflower seeds (raw or roasted)
¼ cup pumpkin seeds
1 cup dried fruit (raisins, blueberries, or cranberries)
½ cup chopped pitted Medjool dates
3 tablespoons flax meal
1 teaspoon ground cinnamon
1. Mix all the ingredients and store in a sealed container.
2. Serve muesli with your favorite nondairy milk and fresh fruit.
KIM’S HINT:
Any of these ingredients (except the oats) can be replaced or left out. Making a recipe for muesli is easy because I usually dump whatever ingredients I have on hand into a container and shake. You can choose various nuts, dried fruit, flakes, and even spices.
MUSHROOM HASH BROWNS
These seasoned hash browns are baked, not fried in oil, for a slightly crispy texture. They’re a great addition to any breakfast.
Yields: 4 servings
Prep Time: 15 minutes Cook Time: 20–30 minutes
12 ounces frozen hash browns, thawed
1½ tablespoons minced fresh rosemary
1 tablespoon nutritional yeast flakes
2 tablespoons minced garlic
½ teaspoon sea salt, plus more as needed
¼ teaspoon black pepper, plus more as needed
1 onion, diced
1 red bell pepper, seeded and diced
10 ounces mushrooms, sliced
¼ cup low-sodium vegetable stock, for sautéing
1. Preheat oven to 400°F. Line a baking pan with parchment paper and set aside.
2. Toss the hash browns with the rosemary, nutritional yeast, garlic, salt, and pepper.
3. Spread the seasoned hash browns evenly over the prepared baking pan. Bake for 20 minutes, or until tender and golden brown. Some of the potatoes should get crispy.
4. Meanwhile, in a nonstick frying pan over medium-high heat, sauté the onion, bell pepper, and mushrooms in the vegetable stock until tender. Season with salt and pepper.
5. When the hash browns are done baking, place them in the pan with mushrooms, onion, and pepper, and toss briefly over medium heat. Serve warm.
NELSON’S GRITS
After having spent a good part of his childhood in the South, and with a mother who hailed from West Virginia, my husband is a huge fan of grits. It’s fun to watch him cook grits because he likes to experiment with flavors and sauces. Here is a recipe that we both enjoy.
Yields: 4 servings
Prep Time: 15 minutes Cook Time: 20 minutes
1 onion, diced
1 jalapeño pepper, seeded and minced
1 poblano pepper, seeded and diced small
1 red bell pepper, seeded and diced
¼ cup low-sodium vegetable stock, for sautéing
4 cups water
1 cup yellow grits
2 tablespoons vegan bacon bits
1 tablespoon nutritional yeast flakes
1 teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon black pepper
1. In a skillet over medium-high heat, sauté the onion, jalapeño, poblano, and bell pepper in the vegetable stock until tender.
2. Add the water and bring to a boil. Slowly add the grits, whisking so the mixture does not form lumps.
3. Turn the heat to low and add the bacon bits and seasonings. Cook until the grits are creamy and thick, 5–10 minutes.
4. Serve warm.
PINEAPPLE-COCONUT SMOOTHIE
This light and refreshing smoothie features coconut milk, bananas, and pineapple.
Yields: 3 servings
Prep Time: 5 minutes Cook Time: 0 minutes
1 cup cubed pineapple (fresh or frozen)
½ cup coconut milk
1 banana
1 cup nondairy milk
½ teaspoon vanilla extract
1. Place all the ingredients in a high-powered mixer or blender and process on high speed until smooth and creamy.
2. Serve immediately or chill and save for later.
VANILLA-BERRY SMOOTHIE
This light and refreshing smoothie makes a healthy breakfast drink or snack.
Yields: 3 servings
Prep Time: 10 minutes Cook Time: 0 minutes
1 cup vanilla soy yogurt
1 cup nondairy milk
1 tablespoon agave nectar
½ teaspoon vanilla extract
1 cup frozen raspberries
¼ cup flax meal
1. Place all the ingredients in a high-powered mixer or blender and process on high speed until smooth and creamy.
2. Serve immediately or chill and save for later.
WATERMELON SMOOTHIE
My last pregnancy was hard mainly because I experienced nausea for the entire nine months. Some Chinese people say that watermelon and ginger help with nausea, so during my pregnancy Nelson would trudge to the store in the winter to look for watermelon, which is not an easy or inexpensive task. I thought it was worth it, though— this smoothie really took care of the nausea! I also love this recipe because during the summer, when watermelon is in season, we always have leftover fruit and this is a great way to use it up.
Yields: 2–4 servings
Prep Time: 5 minutes Cook Time: 0 minutes
3 cups chopped watermelon
2 cups strawberries (fresh or frozen)
1 cup orange juice
1 tablespoon grated ginger
1. Place all the ingredients in a blender and blend on high speed until smooth.
2. Serve immediately or chill and save for later.
THE CHINA STUDY
SOWING THE SEEDS OF REVOLUTION
BY ANY MEASURE, The China Study by Dr. T. Colin Campbell and his son Tom is a seminal work. Published in 2004, the book details three decades of Dr. Campbell’s research at Cornell University on the correlation between the consumption of animal-based foods such as meat, milk, and eggs and the development of cancer, heart disease, type 2 diabetes, and other chronic conditions. Dr. Campbell found that eating a diet of whole, minimally refined plants, such as vegetables, fruits, grains, legumes, and nuts, can prevent, and in some cases even reverse, many of these diseases. It’s what Dr. Campbell and others call a whole food, plant-based diet.
Colin Campbell speaking to the Kentucky House of Representatives
The China Study’s influence on the modern plant-based nutrition movement can’t be overstated. It was the first book to lay out the purely scientific case for the advantages of a plant-based diet. As a result, it reached an audience far beyond the already converted vegan activists who were once the driving force of the movement.
A Google search on The China Study produced an impressive three hundred million hits—evidence that the plant-based snowball is rolling inexorably downhill, growing ever bigger by the minute. And The China Study is right at its core, and the reason many people see Dr. Campbell as the science father of the plant-based nutrition movement.
