teaspoon ground nutmegAdults seem to have a love-hate relationship with breakfast—either it is a nuisance to be disposed of as quickly as possible with coffee and a doughnut or it evokes nostalgic reminiscences of a simpler time when someone else fed us a wholesome morning meal. In making the decision to adopt a plant-based diet, you’ve made a commitment to be the one nurturing your body, so it’s time to make breakfast a healthy, enjoyable part of your day.
The following recipes closely parallel the most familiar breakfast choices. But don’t let your old notions of breakfast limit your options. Instead of using soymilk on your granola, try orange juice. Why not have a Sun-Dried Tomato and Lentil Burger (page 155) or some Caponata (pages 46) with a crusty roll? Check out the smoothies in “Beverages” (pages 317–320) for quick liquid pick-me-ups.
And don’t forget the easiest recipe for health: “1 apple, washed. Eat. Makes 1 serving.”
Scrambled Tofu
The health food sections of most grocery stores carry pre-packaged mixes for scrambling tofu, but it is so easy to do yourself. The turmeric is more for color than flavor, in case you are trying to fool the kids or a reluctant spouse. If you are too bleary-eyed in the morning to be wielding a knife, substitute ½ teaspoon of onion powder and ¼ teaspoon of garlic powder for the vegetables.
2 teaspoons oil
1 small onion, diced
1 teaspoon minced garlic
1 small green bell pepper
8 ounces tofu
1 tablespoon nutritional yeast
¼ teaspoon ground turmeric
2 teaspoons soy sauce
Heat the oil in a skillet over medium heat. Sauté the onion, garlic, and green pepper until the onion is soft. Crumble the tofu into the vegetables. Add the yeast, turmeric, and soy sauce. Mix thoroughly and heat through.
Makes 2 servings.
Migas
Migas means rags in Spanish and refers to the shreds of tortilla that are scrambled along with whatever snippets of vegetables may be lurking in the fridge. Despite its humble name, this is a dish with extravagant flavors. For a quick meal on the go, roll the migas in a whole wheat tortilla. Serve migas with a light salsa.
2 teaspoons oil
1 medium onion, diced
2 teaspoons minced garlic
1 small jalapeño, minced (optional)
1 medium green bell pepper, diced
1 medium red bell pepper, diced
1 teaspoon ground turmeric
¼ teaspoon ground cumin
1 pound tofu
1 tablespoon nutritional yeast
1 medium tomato, diced
2 tablespoons chopped fresh cilantro
1 tablespoon soy sauce
2 6-inch uncooked corn tortillas, cut into strips, or ½ cup tortilla chip crumbs
Heat the oil in a skillet over medium heat. Sauté the onion, garlic, and peppers until the onion is soft. Mix the turmeric and cumin into the vegetables. Crumble the tofu into the vegetables. Add the yeast, tomato, cilantro, and soy sauce and mix well. Add the tortillas and heat through.
Makes 4 servings.
Seitan Chorizo
This spicy Spanish sausage can be served for breakfast or used in casseroles such as Millet Paella (page 174). The flaxseed in this recipe will help to hold the sausage together and give a more sausage-like texture, but the recipe works well without it also.
1 tablespoon flaxseed (optional)
2 tablespoons canola oil
½ cup finely diced yellow onion
2 teaspoons minced garlic
1 teaspoon cayenne
1 teaspoon ground cumin
2 teaspoons paprika, preferably smoked paprika
2 teaspoons black pepper
½ teaspoon fennel seed
¼ teaspoon dried oregano
1 pound seitan, chopped fine
½ cup dry red wine
1 tablespoon soy sauce
In a blender or small food processor, grind the flaxseed with ¼ cup of water. Pour into a small bowl and cover.
Heat the oil in a wide skillet over medium heat. Sauté the onion, garlic, and dry spices until the onion is soft and a hearty aroma rises from the pan. Add the seitan and heat through. Add the wine and soy sauce to the pan and cook until the mixture is dry. Remove the pan from the heat. Stir in the reserved flaxseed. Adjust the seasonings.
When the mixture is cool enough to handle, shape the sausage into patties or links. Cook the formed sausages in a clean skillet over medium heat with more canola oil until well browned, about 5 to 7 minutes on each side. (Since this sausage is so lean, it may require more oil.) Sausages may be cooked and frozen for later use.
Makes 4 servings.
Country-Style Tempeh Sausages
2 8-ounce packages tempeh, cut into 1-inch cubes
½ teaspoon dried thyme
1½ teaspoons rubbed sage
¼ teaspoon dried savory
½ teaspoon red pepper flakes
¼ teaspoon pepper
½ cup whole wheat flour
1 tablespoon soy sauce
¼ cup olive oil
Canola oil for frying
Steam the tempeh in a steamer basket over simmering water for 15 minutes. Alternatively, microwave the tempeh, covered by plastic wrap, for 1 or 2 minutes, or put the tempeh cubes into a mixing bowl and pour 2 cups of boiling water over them. Cover the bowl and let rest for 15 minutes. Drain.
Crumble the tempeh, add the dry spices, and mix well. Add the flour, soy sauce, and oil and mix well. Let the sausage rest for 10 minutes. With moistened hands, form the sausage into 8 patties. Put the patties onto a baking sheet lined with waxed paper or parchment. Chill for 1 hour.
Cook the formed sausages in a clean skillet over medium heat with canola oil until well browned, about 5 to 7 minutes on each side. (Since this sausage is so lean, it may require more oil.) Sausages may be cooked and frozen for later use.
Makes 4 servings.
Hash Browns
There are endless variations on this morning favorite. I prefer to slice the potatoes rather than grate them, but either method works. The secret is not to rush. Let the onions caramelize and the potatoes get crispy before turning. And use a metal spatula, not a spoon. (If using a nonstick pan, use a rubber spatula.) I like to use Yukon Gold potatoes here for their waxy texture, but just about any potato will do.
1½ pounds potatoes
1 medium onion
3 cloves garlic, peeled
Oil
Sea salt and freshly ground black pepper
Scrub the potatoes. Place the potatoes in a pot of cold, salted water. Bring the water to a boil and cook the potatoes until they are about half done. Cool. Remove the skins if desired and cut into ½-inch slices.
Peel the onion and discard the root end. Cut the onion into halves and slice ¼ inch thick. Slice the garlic cloves as thinly as possible.
Heat 1 tablespoon of oil in a wide skillet over medium heat. Add the onions and garlic in an even layer on the bottom of the pan. Top the vegetables with the potato slices. Season the potatoes with salt and pepper. Cook the potatoes undisturbed for 5 to 10 minutes. When the onions have begun to caramelize in the bottom of the pan, gently turn the mixture over so the potatoes are on the bottom and the onions are approximately on top. This will not form a cake, so it’s fine if the mix has fallen apart.
Cook the potatoes undisturbed for another 5 to 10 minutes or until they begin to brown, adding more oil as needed. Continue cooking the potatoes, stirring more frequently, until they are done to your liking.
Makes 4 servings.
Congee
Eaten sweet or savory, congee, or rice soup, is a healing, comforting way to begin your day. The strength of congee is said to increase with cooking time, so try cooking this in an electric slow cooker overnight.
½ cup short grain rice
2¼-inch slices fresh ginger
1 2-inch square of kombu or other seaweed
SWEET TOPPINGS
Almond milk
Cinnamon
Cane juice sweetener
SAVORY TOPPINGS
2 tablespoons sliced green onions
3 teaspoons chopped peanuts
4 teaspoons chopped fresh cilantro
2 tablespoons Asian pickled vegetables
Electric slow cooker method: Place the rice, ginger, and seaweed in a slow cooker with 3 cups of water. Cook at high setting for 30 minutes, and then reduce the heat to low. Let cook for 8 or more hours.
Stovetop method: Place all ingredients (except toppings) in a heavy pot and bring to a boil. Reduce the heat to very low and cook for 2 hours or until the rice has fallen apart.
Remove the ginger before serving. Pour into two bowls. For sweet congee, drizzle with almond milk, sprinkle with cinnamon, and add cane juice sweetener. For savory congee, top each bowl with green onions, peanuts, cilantro, and pickled vegetables.
Makes 2 servings.
Pancakes
Derived from various flatbreads, pancakes have taken on a life of their own as a breakfast food. When buying a mix, check the ingredients carefully for dried eggs or dairy products.
2 cups all-purpose flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 tablespoons applesauce or mashed banana
1 tablespoon maple syrup
1 cup soymilk
½ cup apple juice
2 tablespoons canola oil
Nonstick cooking spray or additional oil
Combine the flour, baking powder, baking soda, and salt in a medium mixing bowl. Add the applesauce, maple syrup, soymilk, apple juice, and canola oil and stir just until blended.
Heat a heavy skillet or griddle over medium to medium-high heat. Brush lightly with oil or coat with nonstick cooking spray. When the griddle is hot, drop the batter by spoonfuls. Do not crowd the pan. Cook the pancakes until bubbles form on the tops and the edges appear firm. Turn the pancakes with a spatula and cook on the other side until they are puffed and are golden on the bottom.
Serve immediately or reserve in a warm oven.
Makes 4 servings.
Crepes
The secret to making good crepes is to make the batter the night before you plan to cook them. This gives the gluten time to develop and keeps the crepes from breaking.
A crepe pan should have sloping sides so that when you are rotating the batter in the pan the bottom is evenly covered. Pans 6 to 8 inches in diameter are comfortable for most people, though the adventurous can try using a 10-inch pan. A nonstick pan and a heat-resistant rubber spatula simplify crepe making.
Roll these crepes around Strawberries Romanoff (page 283), maple-sweetened whipped tofu, or even creamed tempeh and shiitakes.
1 tablespoon potato starch or gluten flour
1 cup all-purpose flour
½ teaspoon salt
2 tablespoons vegan margarine, melted
½ cup soymilk
Oil or nonstick cooking spray
Food processor method: Place the dry ingredients in the bowl of a food processor. With the motor running, drizzle ¾ cup of water through the feed tube until a paste forms. Add the margarine and soymilk—the texture of the batter should be between those of pancake batter and soymilk. Put the batter into a bowl, cover, and let rest at least 2 hours at room temperature or for 8 hours or more in the refrigerator.
Manual method: Combine the dry ingredients in a medium mixing bowl. With a wooden spoon, stir ¾ cup of water into the dry ingredients, being careful not to form lumps. The dough will be stiff and a little hard to work. Persevere because it is this step that develops the gluten. Beat the margarine into the dough. Gradually add the soymilk. When the dough has become a thick batter, whisk until smooth. If the batter is lumpy, strain it through a fine wire sieve, discarding any hard bits of dough. Cover the batter and let rest at least 2 hours at room temperature or for 8 hours or more in the refrigerator.
To cook the crepes, heat the pan over medium heat for a few minutes Set the batter in a convenient spot near the pan and place a small ladle in it. When the pan is hot, turn the heat to high. Lightly brush the bottom of the pan with oil or coat with cooking spray. Hold the pan at a 45° angle to the stove. Place a ladleful of batter at the bottom of the pan. Quickly tilt the pan with a circular motion to distribute the batter evenly. The batter will be cooking as it hits the pan. When an even layer of batter covers the bottom of the pan, put the pan back on the heat. Cook the crepe until small bubbles form on the top, about 2 to 3 minutes. Flip the crepe with a rubber spatula or superior pan-flipping technique, and cook on the other side for about a minute or until just lightly browned. It may take a couple of tries to get the pan temperature, amount of batter, and wrist action just right. Don’t be discouraged. Just eat your mistakes and try again.
Place the cooked crepes on a dinner plate and cover with a clean kitchen towel to keep them warm.
Makes 24 crepes.
Buckwheat Cakes
This make-ahead batter is perfect for those mornings when time is limited but hunger is not. Use a nonmetal bowl or container that can hold 8 cups because the batter will expand in the night. The dough will keep for 2 or 3 days before it becomes sour.
2 tablespoons molasses
2 teaspoons (1 package) dry active yeast
1 cup soymilk
2 cups buckwheat flour
1 cup all-purpose flour
1 teaspoon salt
Oil or nonstick cooking spray
Dissolve the molasses in 2 cups of warm water. Sprinkle the yeast on top of the water. Let yeast stand for 5 to 10 minutes or until it is foamy. Whisk the soymilk into the yeast, breaking up any lumps that may have formed. Stir in the flours and salt. Combine thoroughly but do not overmix. Cover and refrigerate for 8 or more hours.
When ready to cook, remove the dough from the refrigerator and stir it down. Heat a heavy skillet or griddle over medium to medium-high heat. Brush lightly with oil or coat with nonstick cooking spray. When the griddle is hot, drop the batter by tablespoonfuls. Do not crowd the pan. Cook the pancakes until bubbles form on the tops and the edges appear firm. Turn the pancakes with a spatula and cook on the other side until they are puffed and are golden brown on the bottom.
Serve immediately or reserve in a warm oven.
Makes 6 servings.
Waffles
1 tablespoon egg replacer mixed with ¼ cup water
1 cup soymilk
2 tablespoons oil
1 cup whole wheat pastry flour
½ cup all-purpose flour
1 tablespoon baking powder
2 teaspoons sugar
½ teaspoon salt
Nonstick cooking spray or additional oil
Whisk the egg replacer, soymilk, and oil together. Stir in the dry ingredients and mix until blended. Heat the waffle iron and spray with cooking spray or brush with oil. Pour in just enough batter to fill the iron. Close and bake until the waffle has puffed up and steam stops coming from the sides.
Makes 6 to 8 waffles.
Toppings for Pancakes, Crepes,
and Waffles
Raspberry Sauce
½ cup seedless raspberry preserves (preferably an all-fruit variety)
2 tablespoons Framboise liqueur or water
Tiniest pinch salt
¼ cup fresh or frozen raspberries
In a small saucepan, thin the preserves with the liqueur or water and warm all the way through. Add the salt. Just before serving, add the raspberries. Heat thoroughly and serve.
Makes ¾ cup.
Spiced Blueberry Sauce
1 pint fresh blueberries
½ cup sugar
1 stick cinnamon
1 whole clove
Pinch salt
2 teaspoons cornstarch
2 tablespoons lemon juice
Place the fresh blueberries in a small saucepan with the sugar. Add the cinnamon, clove, and salt. Add enough water to cover the blueberries by 1 inch. Turn the heat to high. When the blueberries have just begun to burst, remove the pan from the heat. Dissolve the cornstarch in the lemon juice. Add to the hot blueberries. If the mixture doesn’t thicken right away, return the pan to a low heat and cook with occasional stirring for 3 to 5 minutes. Remove cinnamon stick and clove before serving.
Makes about 2 cups.
Strawberries Romanoff
1 pint of fresh strawberries
¼ to ½ cup sugar
1 teaspoon fresh orange zest
½ cup Cointreau or orange liquer
Wash and hull the strawberries. Cut the strawberries into quarters (or smaller if they are large). Add the sugar, orange zest, and Cointreau or orange liqueur. Allow the fruit to macerate overnight.
Makes about 2 cups.
Spiced Apple Maple Sauce
1 tart apple
1 teaspoon oil
½ cup maple syrup
½ cup applesauce
1 teaspoon lemon juice
¼ teaspoon ground cinnamon
teaspoon ground nutmeg
Pinch salt
Cut the apple into ½-inch chunks. Heat the oil in a small saucepan over medium heat. When the pan is hot, put the apples in the pan and allow them to cook until they caramelize slightly. In a bowl, whisk the maple syrup with applesauce, ¼ cup of water, lemon juice, cinnamon, nutmeg, and salt. Add to the pan and cook until the apples are crisp-tender.
Makes about 2 cups.
Coffee Cake
cup brown sugar
cup whole wheat flour
½ teaspoon ground cinnamon
cup chopped nuts (optional)
2 tablespoons canola oil
1 cup all-purpose flour
cup sugar
¾ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon salt
cup vegan sour cream or 6 ounces silken tofu blended with 1 tablespoon lemon juice and 1 tablespoon oil
2 teaspoons vanilla extract
Mix the brown sugar, whole wheat flour, cinnamon, and nuts. Add the oil and blend. If the mixture is too crumbly to make a good streusel, add 1 tablespoon of water and blend until it resembles coarse crumbs.
Grease an 8-inch square baking dish. Preheat the oven to 350°.
Mix the all-purpose flour, sugar, baking soda, cinnamon, nutmeg, and salt in a medium bowl. Stir in the sour cream and vanilla. Stir just until the mixture is blended. Pour the batter into the prepared pan. Top evenly with the streusel mixture. Bake for 25 to 30 minutes.
Makes 8 servings.
Scones
This is a basic recipe. Blueberries, chocolate chips, or diced apricots can easily be substituted for the currants. If you are using a very moist fruit, reduce the soymilk. For best results, cut the margarine into small cubes and chill well in the refrigerator or freezer.
2 cups all-purpose flour
1 tablespoon baking powder
¼ cup sugar
teaspoon salt
4 tablespoons vegan margarine
¼ cup currants or chopped raisins
1 cup soymilk
Soymilk for brushing
Preheat the oven to 375°. Combine the flour, baking powder, sugar, and salt in a large bowl and mix well. Cut in the margarine with a pastry cutter, two knives, or in a food processor until the mixture resembles a coarse meal. Add the currants and mix well. Add the soymilk and stir just until the dough holds together. Put the dough on a floured surface and knead 10 times. Over-kneading will make the scones tough.
Roll the dough into a square about 1 inch thick. Cut the square into quarters. Cut the resulting squares into halves to form triangles. Place the scones 1 inch apart on an ungreased baking sheet. Brush the tops of the scones with soymilk if desired. Bake for 15 minutes or until golden brown.
Makes 8 scones.
Date–Oat Bran Scones
1 cup oat bran
1½ cups all-purpose flour
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cardamom
teaspoon ground cinnamon
teaspoon ground nutmeg
8 ounces pitted date pieces
½ cup cold vegan margarine, cut into cubes
¾ cup soymilk or rice milk
1 teaspoon vanilla extract
Soymilk for brushing
2 tablespoons rolled oats
Preheat the oven to 375°.
Mix the oat bran, flour, baking powder, baking soda, spices, and dates together. Cut the margarine into the flour mixture with a pastry cutter, two knives, or in a food processor until it resembles coarse meal. Add the soymilk and vanilla. Mix just until the dough holds together. Put the dough on a floured surface and knead 10 times. Overkneading will make the scones tough.
Roll the dough into a circle about 1 inch thick. Cut the circle into 8 wedges. Place the scones 1 inch apart on an ungreased baking sheet. Brush the scones with soymilk and sprinkle with the rolled oats. Bake for 15 minutes or until golden brown.
Makes 8 scones.
Good Morning Muffins
These muffins will give you a jump start on eating right for the day.
1 cup whole wheat pastry flour
¼ cup soy flour
1 cup all-purpose flour
1 tablespoon baking powder
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground allspice or mace
½ teaspoon salt
½ cup sugar
½ cup raisins
2 tablespoons flaxseeds
¼ cup molasses
½ cup applesauce
1 cup soymilk
¼ cup oil
Preheat the oven to 375°. Spray a 12-cup muffin tin with nonstick cooking spray and fit paper liners into the cups if desired.
In a medium mixing bowl, combine the flours, baking powder, cinnamon, nutmeg, allspice, salt, and sugar. Add the raisins and toss to coat with the flour mixture. Purée the flaxseeds with 2 tablespoons of water. In a small bowl, whisk the molasses, puréed flaxseeds, and applesauce until well blended. Whisk the soymilk and oil into the applesauce mixture.
Add the wet ingredients to the dry ingredients and stir just until the mixture is blended. Fill the muffin tins two-thirds full. Bake for 20 to 25 minutes.
Makes 12 muffins.
Polka Dot Muffins
Can’t get the kids to eat hot cream of wheat? They’ll never suspect that these charming little muffins are packed with iron. Use a chunky jam for this one—jelly will make a mess. If you are using oil instead of margarine, reduce the soymilk to ¾ of a cup and add an extra ¼ cup of flour.
1¼ cups all-purpose flour
1 cup uncooked cream of wheat
½ cup sugar
1 tablespoon plus 2 teaspoons baking powder
½ teaspoon salt
1 cup soymilk
¾ cup vegan margarine, melted
1 teaspoon vanilla extract
12 teaspoons jam
Preheat the oven to 375°. Spray a 12-cup muffin tin with nonstick cooking spray and fit paper liners into the cups if desired.
In a medium bowl, combine the flour, cream of wheat, sugar, baking powder, and salt and mix well. Add the soymilk, margarine, and vanilla. Stir just until the ingredients are blended.
Divide the batter among the 12 muffin cups. Poke a small indentation into the top of each muffin. Drop 1 teaspoon of jam into each indentation. Bake for 35 minutes.
Makes 12 muffins.
Blueberry Bran Muffins
Do you feel deprived when you choose a bran muffin over a blueberry one, but do you feel guilty if you just get the blueberry? Don’t hurt your brain like that in the morning! These muffins give you the best of both worlds. Use a bran cereal that is fortified with vitamin B-12.
If you are using frozen blueberries, do not defrost them before mixing them into the batter—unless you like blue food.
1 cup All-Bran cereal
1 cup raw wheat germ
½ cup oil
1 cup soy-gurt
1 cup soymilk
1 teaspoon vanilla extract
1 cup all-purpose flour
½ cup soy flour
1 tablespoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1 cup sugar
1½ cups blueberries, fresh or frozen
Preheat the oven to 375°. Spray a 12-cup muffin tin with nonstick cooking spray and fit paper liners into the cups if desired.
In a medium bowl, mix the cereal, wheat germ, oil, soy-gurt, milk, and vanilla. Let the mixture stand for a few minutes while you assemble the dry ingredients.
In a large bowl, mix the flours, baking powder, baking soda, salt, and sugar. Add the wet ingredients to the dry ingredients and stir just until they are blended. Gently fold in the blueberries, being careful that they don’t burst. Fill the muffin tins about two-thirds full. Bake for 25 to 30 minutes.
Makes 12 muffins.