Breakfast really is the most important meal of the day. Think of it as a foundation, the base from which you spring, full of energy and inspiration. If you were building a house, you couldn’t start without a solid square on which to put everything to come. Luckily, there is not as much heavy lifting involved in breakfast each day. It’s easy to plan for a good square meal every day of the week. In this chapter, there are recipes for on-the-go foods that you can set up the night before, as well as tasty treats that make a weekend morning into a vegan feast.

It’s no coincidence that the base of the food pyramid is made up of whole grains and that breakfast is usually grain based. That foundation of energy from complex carbohydrates will fuel you for the day ahead. Starting the day off with whole grains is smart. Whole grains burn more slowly, and the fiber keeps you fuller for longer than white products. Adding some protein and fruits or vegetables also makes that breakfast last longer.

You might be a pastry lover, or perhaps you prefer a savory style of morning meal. Both tastes are represented here, with decadent sticky buns on the sweet side and savory hashes and wraps on the other. If you are cooking for family, eating a lovely breakfast like one of these is a great way to spend time together before everyone scatters. If it’s just you, take care of yourself and make sure you get your RDA of flavor as well as nutrients.

You can certainly start the day with cereal from a box, but when that gets boring, try homemade granola or a scone. You will surely start the day with a smile on your face.

This is a healthier version of the famous frozen coffee drinks that seem to be in everyone’s hands in the summertime. If you are avoiding caffeine, try it with decaf or a grain beverage like Kaffree or Teeccino instead.

Mocha Frappé

1 cup/240 ml chocolate or vanilla soymilk or other milk

1 large frozen banana, sliced

¼ cup/120 ml cold-press or espresso-brewed coffee

2 tbsp agave syrup (optional)

2 tsp unsweetened cocoa powder

¼ tsp vanilla extract

SERVES 2

Combine all the ingredients in a blender and puree, then serve immediately.

Eating kiwi is a fun way to get vitamins C, E, and K, as well as potassium and copper. A little matcha green tea adds crazy-good flavor and antioxidants as well.

Kiwi–Green Tea Smoothie

1 cup/180 g sliced peeled kiwi fruits

6.25 oz/175 g silken tofu

½ cup/120 ml soymilk

¼ cup/60 ml brown rice syrup or agave syrup

1 tbsp matcha tea powder

1 tsp almond extract

SERVES 2

Combine all the ingredients in a blender and puree, then serve immediately.

You will feel like you are on the beach if you close your eyes as you drink this delicious smoothie. You can add a scoop of protein powder for a heartier breakfast that will keep you full a bit longer.

Tropical Coconut-Mango Smoothie

2 cups/330 g chopped peeled fresh mango

1 cup/165 g chopped peeled fresh pineapple

1 cup/240 ml coconut milk

4 ice cubes

2 tbsp/28 g vegan protein powder (optional)

1 tsp vanilla extract

½ tsp ground cinnamon

SERVES 2

Combine all the ingredients in a blender and puree, then serve immediately.

I created this for a class on eating for beautiful skin. Papaya is famously high in vitamins A and C—both good for fighting free radicals that promote premature aging. Rub the insides of the papaya skin on your face for a mild exfoliant!

Beautiful Papaya-Carrot Booster

1 large frozen banana

2 cups/330 g peeled cubed papaya/pawpaw

½ cup/120 ml fresh carrot juice

½ cup/120 ml vanilla almond milk or other milk

4 ice cubes

2 tbsp agave syrup or all-fruit jam

1 tbsp freshly squeezed lime juice

SERVES 2

Combine all the ingredients in a blender and puree, then serve immediately.

Strawberry and banana is a classic flavor combo, and in this creamy smoothie, they make a pink breakfast you will want to make again and again. A sprinkle of oats makes it a little thicker and more substantial in your belly. Don’t thaw the strawberries and banana—putting them in frozen will make the smoothie thick and luscious like a milkshake.

Strawberry-Banana Blender

2 cups/290 g frozen strawberries

1 large frozen banana

1½ cups/360 ml vanilla almond milk or other milk

¼ cup/40 g rolled oats

2 tbsp all-fruit strawberry spread (optional)

½ tsp almond extract

SERVES 2

Combine all the ingredients in a blender and puree, then serve immediately.

Muesli is a no-cook way to have great grain cereals for breakfast—just soak the rolled grains in flavorful liquids overnight. Dark cherry juice is packed with sweet, fruity flavor and antioxidants and gives the oats a purplish hue. It has a little more texture than your typical oatmeal, which makes it even more satisfying to eat.

Hemp-Cherry Muesli

½ cup/65 g hulled hemp seeds

1 cup/155 g thick rolled oats

1 cup/155 g rolled barley

½ cup/85 g dried cherries

1 cup/240 ml vanilla soymilk or other milk

1 cup/240 ml unsweetened dark cherry juice

2 tbsp agave syrup (optional)

SERVES 4

1 Put the hemp seeds in a small frying pan and place it over medium heat. Stir and swirl the seeds until they are just fragrant and toasted.

2 In a large bowl or storage tub, combine the seeds, oats, barley, and cherries and toss. Stir in the soymilk, cherry juice, and agave syrup (if using). Cover tightly and put in the refrigerator overnight, or for at least 1 hour.

3 Stir and serve cold, or microwave for 2 minutes per bowl.

This may be the ideal way to cook whole-wheat berries of all kinds, as they take so long on the stove. Just load the slow-cooker the night before, and your hot cereal will be ready when you are. This is the most chewy, hearty hot cereal you have ever had. The combination of slightly crunchy farro grains with the softer chunks of steel-cut oats gives it far more texture than oatmeal. Don’t use rolled oats, though; they will melt overnight and might stick to the bottom of the pot.

Overnight Slow-Cooker Farrotto

1 cup/200 g whole farro, wheat berries, or kamut

1 cup/160 g steel-cut oats

2 cups/480 ml apple juice

1 cup/170 g chopped dried apricots

½ tsp ground cinnamon

1 cup/240 ml coconut milk yogurt (optional)

½ cup/55 g coarsely chopped toasted hazelnuts or walnuts

SERVES 4

1 In a small slow-cooker, combine 1 qt/960 ml water, the grains, apple juice, apricots, and cinnamon. Turn the cooker on low and cover. Cook for 7 to 8 hours, or until the farro is tender. To leave it cooking longer, add ½ cup/120 ml more water when you put it on to cook.

2 To serve, portion the grain into bowls and swirl in the yogurt, if desired. Sprinkle with the nuts.

Quinoa is such a perfect food for vegans, because it’s so high in protein and calcium. It’s good to have it at breakfast, as well as lunch and dinner. Make a big batch and keep this in the refrigerator to warm up throughout the day.

Sweet Quinoa–Pumpkin Seed Pilaf

½ cup/90 g quinoa

½ cup/100 g millet

1 cup/240 ml apple juice

½ cup/85 g raisins or other dried fruit

½ cup/50 g shredded carrot

1 pinch salt

½ cup/30 g pumpkin seeds

Agave syrup, for drizzling (optional)

SERVES 4

1 In a 4-qt/4-L, heavy-bottomed saucepan, dry-toast the quinoa and millet over high heat. Swirl the grains until they are crackling and fragrant. Take off the heat and carefully add 1 cup/240 ml water and the apple juice. It may boil up, so stand back. Add the raisins, carrot, and salt and bring back to a boil. Cover tightly, reduce the heat to low, and cook for about 25 minutes, until the liquids are all absorbed.

2 In a small frying pan, dry-toast the pumpkin seeds over medium-high heat. Swirl and toss the seeds until they are toasted and popping. Pour them onto a plate to cool. Serve the pilaf topped with the crunchy seeds and drizzled with agave syrup, if desired.

While a bowl of oatmeal is great, making a polentastyle slab of the creamy grain and then frying it is an extra-special way to eat your oats. It’s a fun way to use up leftover oats, too, so make a big batch and chill them overnight, then slice and cook.

Griddled
Oat Polenta
with Smoky Maple-Tempeh “Bacon”

Canola oil

1 cup/175 g steel-cut oats

¹/₈ tsp salt

8 slices Smoky Maple-Tempeh “Bacon”

¼ cup/60 ml maple syrup

SERVES 4

1 Start the polenta the day before you want to eat it. Lightly oil a 9-by-4-in/23-by-10-cm loaf pan/tin. In a 4-qt/3.8-L saucepan, bring 3 cups/720 ml water, the oats, and salt to a boil, then reduce the heat to low. Stir often and cook for 25 minutes. When the timer goes off, take the pan off the heat and let it stand for 5 minutes. Scrape the oats into the loaf pan and spread the mixture evenly. Cover and refrigerate until completely cold.

2 To prepare, invert the loaf onto a cutting board and cut the polenta into slices 1 in/2.5 cm thick. Heat a ridged grill pan or a cast-iron frying pan over high heat. When hot, brush the pan with oil and place the oat slices in the pan. Cook for about 5 minutes per side, until the outside of the pieces develops a nice crust. Turn until the polenta is heated through and firm. In the same pan, spread a little oil and heat the tempeh “bacon.” Serve two polenta slices with the tempeh on the side, drizzle with the maple syrup, and eat hot.

Two great tastes that taste great together, chocolate and peanut butter make this a breakfast you will jump out of bed for. Cocoa is also a great source of all the antioxidants and heart-healthy chemicals in dark chocolate.

Cocoa–Peanut Butter Granola

5½ cups/850 g rolled oats

1 cup/200 g sugar

½ cup/40 g vegan protein powder

½ cup/60 g whole-wheat/wholemeal flour

½ cup/55 g ground flax seeds

½ cup/50 g unsweetened cocoa powder

1 cup/240 ml apple juice concentrate, thawed

½ cup/100 g creamy peanut butter

½ cup/120 ml canola oil or coconut oil, plus extra for the pans

2 tsp vanilla extract

1 tsp almond extract

½ tsp salt

SERVES 12

1 Preheat the oven to 300°F/150°C/gas 2. In a large bowl, mix together the oats, sugar, protein powder, flour, flax, and cocoa. In a food processor or a medium bowl, mix together the apple juice concentrate, peanut butter, oil, vanilla, almond extract, and salt. Stir the two mixtures together; your hands will work best for this.

2 Lightly oil two baking sheets/trays with rims. Scrape the mixture onto the pans and crumble it into chunks. Bake for 15 minutes, then use a metal spatula to turn the layer, and reverse the position of the pans in the oven. Repeat every 15 minutes for a total of 1 hour, until the granola is toasted and chunky.

3 Let the granola cool in the pans on racks until completely cool and dry. Store in an airtight container for up to 2 weeks.

Oats reign in the cereal world, but did you know that barley has more of the heart-healthy starches that make oats the recommended grain? Beta-glucans are a kind of starch that lowers cholesterol, and barley has more of them. It also makes a hefty, tasty rolled flake that you can make into a delicious granola.

Maple-Barley Granola

2 cups/310 g rolled oats

2 cups/310 g rolled barley flakes

2 cups/60 g brown rice cereal

1 cup/115 g pecan pieces

½ cup/60 g whole-wheat/wholemeal flour

½ cup/40 g vegan protein powder

1 cup/240 ml maple syrup

½ cup/120 ml canola oil, plus extra for the pans

2 tsp vanilla extract

½ tsp salt

SERVES 16

1 Preheat the oven to 300°F/150°C/gas 2. In a large bowl, mix together the oats, barley, rice cereal, pecans, flour, and protein powder. In a large bowl or a blender, combine the maple syrup, oil, vanilla, and salt. Lightly oil two baking sheets/trays with rims and spread the oat mixture on the pans.

2 Bake for 20 minutes, then turn the granola with a spatula and bake for 20 minutes more, until it is lightly toasted. Let the granola cool completely on the pans on racks. Store in airtight containers or zip-top bags for up to 2 weeks at room temperature.

You can make this all fruit-sweetened by leaving out the brown sugar. The cinnamon, cloves, ginger, cardamom, and black pepper that make chai so warming and energizing also make granola taste great.

Fruit-Sweetened Chai-Spiced Granola with Pecans

6 cups/930 g rolled oats

½ cup/60 g whole-wheat/wholemeal flour

¼ cup/30 g gluten flour

½ tsp salt

12 oz/360 ml frozen apple juice concentrate

½ cup/120 ml canola oil, plus extra for the pans

½ cup/100 g brown sugar (optional)

1 tbsp ground cinnamon

1 tsp ground cloves

1 tsp ground ginger

½ tsp ground cardamom

½ tsp freshly cracked black pepper

2 cups/230 g pecan pieces

SERVES 12

1 Preheat the oven to 300°F/150°C/gas 2. In a large bowl, mix together the oats, both flours, and salt. In a blender or a bowl, combine the apple juice concentrate, oil, brown sugar (if using), cinnamon, cloves, ginger, cardamom, and pepper. Mix well and pour over the oat mixture; add the pecans. Stir thoroughly to mix.

2 Oil two baking sheets/trays with rims. Distribute the oat mixture over the pans. Bake the granola for 15 minutes, then stir it and switch the position of the pans. Do this every 15 minutes for a total of 1 hour, until the granola is golden. Break up the granola into small pieces as you stir and turn.

3 The granola will be soft, but it will firm up when cool. Let the granola cool on the pans on racks until completely cold. Store in zip-top bags or storage tubs for up to 2 weeks at room temperature.

Using all-fruit lemonade is a great way to add fruity nutrition, sweetness, and moisture to this granola. Don’t overbake it, though; if it looks like it is brown-ing faster than it should, take it out and let it cool.

Lemony Quinoa-Almond Granola

3 cups/465 g rolled oats

2 cups/160 g quinoa flakes

½ cup/60 g whole-wheat/wholemeal flour

1 tbsp ground cinnamon

¼ tsp salt

1½ cups/360 ml all-fruit lemonade concentrate, thawed

½ cup/50 g brown sugar

½ cup/120 ml vegetable oil

2 tsp vanilla extract

½ tsp almond extract

1 cup/115 g whole almonds, coarsely chopped

Vegetable oil spray

1 cup/170 g dried apricots, chopped

SERVES 9

1 Preheat the oven to 300°F/150°C/gas 2. In a large bowl, mix together the oats, quinoa, flour, cinnamon, and salt. In a small bowl, stir together the lemonade concentrate, brown sugar, oil, vanilla, and almond extract. Pour the liquids over the oat mixture and stir thoroughly with your hands. Let stand for 10 minutes to absorb the liquids, then stir in the nuts.

2 Coat a baking sheet/tray with a rim with vegetable oil spray. Spread the oat mixture on the pan and bake for 15 minutes, then use a metal spatula to turn over portions of the mixture on the pan. Bake for another 15 minutes and repeat for a total of 1 hour, until the granola is golden. Let the granola cool on the pan on a rack until completely cool and dry. Mix in the apricots. Store in an airtight container or zip-top bag for up to 2 weeks at room temperature.

Go Mediterranean with the flavors in this substantial scramble. Don’t discount basil as just a seasoning—it is a nutritious leafy green that just happens to taste divine.

Tomato-Basil Tofu Scramble with Toasted Baguette

10 oz/280 g extra-firm tofu

3 scallions/spring onions, slivered

¼ cup/40 g rolled oats

¼ cup/25 g grated carrot

2 tbsp nutritional yeast

1 tbsp sherry vinegar

1 tsp salt

1 garlic clove, pressed

1 tsp Dijon mustard

1 tsp freshly cracked black pepper

1 pinch saffron, crumbled

Olive oil spray

2 large tomatoes, seeds squeezed out, chopped

1 cup/30 g chopped fresh basil

8 slices whole-wheat/wholemeal baguette, toasted

Tahini paste or nut butter (optional)

SERVES 4

1 Drain the tofu and wrap it in a kitchen towel, then place a cutting board on top. (If you do this at night and put the tofu, tightly wrapped in the towel, in the fridge, it will be ready when you get up.)

2 In a large bowl, crush the tofu with your hands. Mix in the scallions/spring onions, oats, carrot, yeast, vinegar, salt, garlic, mustard, pepper, and saffron.

3 Place a large cast-iron or nonstick frying pan over high heat. Let it heat up thoroughly (cast iron takes a couple of minutes). Coat the pan with olive oil spray. Dump in the tofu mixture and begin stir-frying over high heat. Stir, scraping the bottom of the pan, until the tofu is dry and firm, with golden brown spots. Add the tomatoes after the tofu is well browned. Add the basil just before serving.

4 Smear the baguette slices with tahini, if desired, and serve alongside a plateful of scramble.

Wake up with a bright and sunny scramble, sans eggs and cholesterol. Quinoa adds some texture and nutty flavor, as well as all the protein, minerals, and fiber of that amazing grain.

Sunshine Carrot-Tofu Scramble with Spinach

1 cup/110 g grated carrots

½ cup/120 ml cooked quinoa

½ medium yellow bell pepper/capsicum, thinly sliced

12 oz/340 g extra-firm tofu, drained and pressed

3 tbsp nutritional yeast (optional)

2 tsp vegan Worcestershire sauce

1 tsp dried thyme

1 tsp tamari or soy sauce

½ tsp paprika

½ tsp salt

¹/₈ tsp ground turmeric

2 tsp canola oil

2 cups/60 g spinach leaves

½ cup/55 g toasted sunflower seeds

SERVES 4

1 In a large bowl, combine the carrots, quinoa, and bell pepper/capsicum. Crumble in the tofu, then add the yeast, Worcestershire, thyme, tamari, paprika, salt, and turmeric. Mash the mixture together with your hands until it is well mixed. The mixture can be made up to this point and refrigerated overnight.

2 Put a large cast-iron frying pan over high heat. When hot, smear it with the oil. Dump in the tofu mixture and scramble, using a spatula to turn the mixture. Scrape the pan to release bits on the bottom; if it sticks, add a little more oil. Scramble until the tofu is firm and golden. Stir in the spinach and take the pan off the heat, stirring until the spinach is just wilted. Serve topped with the sunflower seeds.

Put a meal in a wrap—with the veggies, grains, and tempeh all together. Savory and filling, this is a sturdy sandwich to take to work or on the bus, so you can get your breakfast no matter what.

“Bacon,” Sweet Potato, and Brown Rice Breakfast

2 cups/480 ml mashed baked sweet potatoes (about 1 lb/455 g)

2 tbsp red miso

½ tsp freshly cracked black pepper

Four 8-in/20-cm or larger whole-wheat/wholemeal tortillas

2 cups/320 g cooked brown rice

2 recipes Smoky Maple-Tempeh “Bacon"

SERVES 4

1 In a medium bowl, mix the sweet potatoes with the miso and pepper. Lay out the tortillas and portion the sweet potato mixture in the center of each, then top with the rice and 4 slices of tempeh “bacon.”

2 Fold in the sides and roll up the tortillas. Wrap each in wax/greaseproof paper if you plan to microwave later, or foil to bake in the oven or toaster oven. Refrigerate until serving.

3 To microwave, take off the paper and place a wrap, seam-side down, on a plate and heat for about 2 minutes. Or bake the wraps in a 375°F/190°C/gas 5 oven for 15 to 20 minutes to heat through.

If you have to run out the door in the morning, make these the night before. Just remember to grab it on the way out and you will have a calcium-rich, high-fiber breakfast to go.

Almond-Apple-Date Breakfast Burrito

Four 8-in/20-cm whole-wheat/wholemeal tortillas

8 tsp all-fruit apricot jam

8 tbsp/100 g almond butter

1 medium apple, chopped

16 large dates or other dried fruit

¼ cup/30 g toasted slivered/flaked almonds

½ tsp ground cinnamon

SERVES 4

1 Place each tortilla on a piece of wax/greaseproof paper or foil about 1 ft/30 cm long and spread with 2 tsp jam. Then put 2 tbsp almond butter in the center third of the tortilla, leaving ½ in/12 mm or so bare at each end.

2 In a small bowl, mix together the apple, dates, almonds, and cinnamon, then divide the mixture among the tortillas. Fold in the bare ends and then roll up each burrito. Lay, seam-side down, on the paper or foil and wrap each burrito, pulling the wrap in from the short sides first, so you can unwrap the end at which you start to eat the burrito and the paper or foil will hold it neatly as you go.

3 Refrigerate for up to 3 days until serving.

This is a breakfast that will stick with you, packed with high-protein tempeh and sizzling root vegetables. Beets for breakfast is actually an old idea that works wonders for your iron levels, especially if you use cast iron for cooking.

Red Flannel Hash
with Smoked Tempeh

1 lb/455 g boiled red or yellow potatoes

1 lb/455 g boiled beets/beetroot, skins slipped off

4 oz/115 g smoked tempeh, diced

½ cup/50 g chopped scallions/spring onions

½ tsp salt

Freshly cracked black pepper

2 tbsp Earth Balance margarine

Vegan ketchup/tomato sauce, for serving

SERVES 4

1 Shred the potatoes and beets/beetroot, then mix them in a large bowl with the tempeh, scallions/spring onions, and salt. Season with pepper. This step can be done the night before and the mixture refrigerated, covered.

2 Heat a large cast-iron frying pan over medium heat. Add the margarine and swirl the pan to coat. Add the potato mixture and press to make a single flat cake. Cover and cook for 20 minutes, until the bottom is crusty and browned. Turn the hash over in large sections with a spatula and pack it down again; cook for 10 to 15 minutes more, until it is well browned. Serve with ketchup/tomato sauce.

Making homemade pancakes doesn’t take long—you can even set up the night before, mixing the dry ingredients and leaving the bowl on the counter. Wait until the last minute to mix up the egg replacer, and enjoy the hot cakes drenched in pure maple syrup.

Fluffy Banana-Bran Pancakes with Maple Syrup

1 cup/115 g unbleached all-purpose/plain flour

½ cup/60 g whole-wheat/wholemeal pastry/soft-wheat flour

½ cup/30 g wheat bran

2 tbsp sugar

2 tsp baking powder

1 tsp ground cinnamon

½ tsp baking soda/bicarbonate of soda

½ tsp salt

1 ripe, medium banana

2 cups/480 ml vanilla rice milk or other milk

2 tsp egg replacer powder

2 tbsp canola oil

Vegetable oil spray

¾ cup/85 g chopped walnuts or berries

Maple syrup, for serving

MAKES 12 PANCAKES

1 Preheat the oven to 200°F/95°C/gas ¼, so you can keep the cakes warm as you finish cooking the rest. In a large bowl, mix together both flours, the bran, sugar, baking powder, cinnamon, baking soda/bicarbonate of soda, and salt. In a glass measuring cup, mash the banana. In another cup, whisk together the milk and egg replacer powder until frothy, then whisk in the canola oil. Add the milk mixture to the bananas to make 2½ cups/600 ml. With a spoon, quickly stir the liquids into the dry mixture, leaving some small lumps.

2 Heat a large nonstick frying pan or griddle until hot; a drop of water should sizzle on the surface. Grease the pan with vegetable oil spray and measure ¼ cup/60 ml of batter for each cake. Drop the batter onto the pan and quickly sprinkle 1 tbsp of nuts evenly over each cake; pat with a large spatula to sink them in. Lower the heat to medium and cook each side for about 1 minute, until lightly browned. Place each pancake on an oven-safe platter and keep it in the oven until all are done. Serve with maple syrup.

Buckwheat, with its earthy flavor and deep brown hue, is an underappreciated grain. Pancakes are the only place that most Americans ever see it. Enjoy these happy little cakes in spring when the rhubarb is good, then look for buckwheat groats to cook later and serve like rice.

Buckwheat Silver
Dollar Cakes
with Rhubarb Compote

1½ cups/170 g unbleached all-purpose/plain flour

1 cup/115 g buckwheat flour

¼ cup/50 g sugar

2 tsp baking powder

½ tsp baking soda/bicarbonate of soda

½ tsp salt

2 tsp egg replacer powder

2½ cups/600 ml vanilla rice milk or other milk, plus more as needed

2 tbsp canola oil

1 tbsp rice vinegar

Rhubarb Compote

4 cups/490 g chopped rhubarb

2 cups/250 g raspberries, fresh or frozen

1 cup/240 ml maple syrup or agave syrup

2 tsp ground cinnamon

Vegetable oil spray

SERVES 4

1 Preheat the oven to 200°F/95°C/gas ¼, so you can keep the cakes warm as you finish cooking the rest. In a large bowl, mix together both flours, the sugar, baking powder, baking soda/bicarbonate of soda, and salt. In a glass measuring cup, mix the egg replacer powder with 3 tbsp of the milk until dissolved, then add the remaining milk, the oil, and vinegar. With a spoon, quickly stir the liquids into the dry mixture, leaving some small lumps. Let stand for a couple of minutes to absorb the liquids.

2 to make the compote: Combine the rhubarb, berries, maple syrup, and cinnamon in a 4-qt/4-L saucepan. Over low heat, slowly bring the mixture to a simmer, stirring often. Cook until thick, but pourable, about 10 minutes.

3 While the compote is cooking, heat a large nonstick frying pan or griddle until hot; a drop of water should sizzle on the surface. Grease the pan with vegetable oil spray and measure 2 tbsp of batter for each cake. Do one tester cake, and if the batter is too thick to spread out easily, stir in 1 to 2 tbsp of milk. Lower the heat to medium and cook each side for about 1 minute, until lightly browned. Place each pancake on an oven-safe platter and keep it in the oven until all are done.

4 Serve the pancakes with the warm rhubarb compote.

Pack these muffins for lunch, and you will not need to bring peanut butter and jelly, because it is already concealed in the center of every one. It’s also a great way to use up potassium-rich bananas and stock up on tasty snacks.

Peanut Butter and Jelly Banana Muffins

1 cup/115 g unbleached all-purpose/plain flour

1 cup/115 g whole-wheat/wholemeal pastry/soft-wheat flour

1 tsp baking powder

¼ tsp salt

2 ripe, medium bananas

1 cup/200 g raw sugar

½ cup/120 ml rice milk or other milk

½ cup/120 ml canola oil

2 tbsp ground flax seeds

1 tsp cider vinegar

10 tsp/40 g peanut butter

10 tsp/50 ml jam

MAKES 10 MUFFINS

1 Preheat the oven to 375°F/190°C/gas 5. Line 10 cups in a muffin pan/fairy cake tin with muffin papers. In a large bowl, mix together both flours, the baking powder, and salt. In a food processor or bowl, puree the bananas until smooth. Add the sugar, milk, oil, flax, and vinegar. Stir the banana mixture into the flour mixture just until combined.

2 Scoop a scant ¼ cup/60 ml of batter into each muffin cup. Drop 1 tsp of peanut butter in the center of each, then top that with 1 tsp of jam. Use the remaining batter to cover the filling in each cup.

3 Bake for 25 to 30 minutes, or until a toothpick inserted in the center of a muffin comes out with only peanut butter and jelly on it. Let cool on racks. Store in an airtight container in the refrigerator for up to 1 week.

Blueberries and lemon go together so well because the tart lemon brings out the sweetness of the juicy berries. Blueberries are the darlings of superfood lists, with their concentrated antioxidants and vitamin C.

Blueberry-Lemon Muffins

Vegetable oil spray

1 cup plus 2 tbsp/130 g unbleached all-purpose/plain flour

1 cup/115 g whole-wheat/wholemeal pastry/soft-wheat flour

½ cup/100 g granulated sugar

1 large lemon, zested and juiced

1 tsp baking powder

1 tsp baking soda/bicarbonate of soda

½ tsp salt

2 tsp egg replacer powder

1 cup/240 ml rice milk or other milk

¼ cup/60 ml canola oil

1½ cups/230 g frozen blueberries (do not thaw)

8 tsp turbinado sugar

MAKES 8 MUFFINS

1 Preheat the oven to 375°F/190°C/gas 5. Line 8 cups of a muffin pan/fairy cake tin with muffin papers, then coat the top of the pan between the cups with vegetable oil spray to prevent sticking. In a large bowl, combine 1 cup/115 g of the all-purpose/plain flour with the pastry/soft-wheat flour, granulated sugar, lemon zest, baking powder, baking soda/bicarbonate of soda, and salt; whisk to combine. In a 2-cup/480-ml measure, whisk the egg replacer powder with 2 tbsp warm water until well mixed. Add milk to make 1 cup/240 ml, then add the canola oil and 1 tbsp of the lemon juice. In a medium bowl, toss the frozen blueberries with the remaining 2 tbsp all-purpose/plain flour. Stir the liquids, then dump them into the dry mixture and stir just until combined. Fold in the frozen blueberries just to distribute. Portion the batter into the 8 muffin cups, and sprinkle each with 1 tsp of the turbinado sugar.

2 Bake for 40 minutes, or until a toothpick inserted in the center of a muffin comes out with a little blueberry juice, but no wet batter on it. Let cool on racks. Store tightly covered in the refrigerator for up to 1 week.

Plump muffins studded with sweet raisins always hit the spot—and the nutrient-dense sweet potato batter is full of antioxidants. You can always try other dried fruit for variety.

Sweet Potato and Raisin Muffins

Vegetable oil spray

1 cup/115 g whole-wheat/wholemeal pastry/soft-wheat flour

1 cup/115 g unbleached all-purpose/plain flour

2 tsp ground cinnamon

1 tsp baking soda/bicarbonate of soda

½ tsp salt

1½ cups plus 4 tbsp/175 g turbinado sugar

1 cup/240 ml mashed cooked sweet potatoes (about 7 oz/200 g)

12 tbsp/180 ml rice milk

½ cup/120 ml canola oil

2 tbsp ground flax seeds

2 cups/340 g raisins

MAKES 12 MUFFINS

1 Preheat the oven to 375°F/190°C/gas 5. Line 12 cups of a muffin pan/fairy cake tin with muffin papers, then coat the top of the pan between the cups with vegetable oil spray to prevent sticking. In a large bowl, mix together both flours, the cinnamon, baking soda/bicarbonate of soda, and salt. In a food processor or blender, combine 1½ cups of the sugar, the sweet potatoes, milk, canola oil, and flax. Blend until well mixed. Pour the wet mixture into the flour mixture, stir just until combined, and then quickly stir in the raisins. Fill the muffin cups to the top, then sprinkle the tops with the remaining 4 tbsp of the sugar.

2 Bake for 35 to 40 minutes, or until a toothpick inserted into the center of a muffin comes out with no wet batter clinging to it. Let cool on racks. Store in an airtight container in the refrigerator for up to 1 week.

Go tropical with these fruity, spiced muffins, spiked with toasted coconut. Keep dried mango in the pantry, and you can always whip up some fresh muffins and get your fruit servings in.

Coconut-Mango Muffins

Vegetable oil spray

½ cup/45 g shredded/desiccated unsweetened coconut

1 cup/115 g whole-wheat/wholemeal pastry/soft-wheat flour

1 cup/115 g unbleached all-purpose/plain flour

1 cup/200 g sugar

1 tsp ground cinnamon

½ tsp baking powder

½ tsp baking soda/bicarbonate of soda

¼ tsp salt

½ tsp ground allspice

½ tsp ground cloves

1 cup/240 ml rice milk or other milk

1 tbsp cider vinegar

¼ cup/60 ml canola oil

1 tsp vanilla extract

1 tsp almond or coconut extract

¾ cup/130 g chopped dried mango

MAKES 9 MUFFINS

1 Preheat the oven to 300°F/150°C/gas 2. Line 9 cups of a muffin pan/fairy cake tin with muffin papers, then coat the top of the pan between the cups with vegetable oil spray to prevent sticking. Spread the coconut on a baking sheet/tray and place the pan in the oven. Toast the coconut for 5 minutes, stir, and continue to toast until lightly golden, 3 to 5 minutes more. Let the pan cool on a rack and increase the oven to 375°F/190°C/gas 5.

2 In a large bowl, mix together both flours, the sugar, coconut, cinnamon, baking powder, baking soda/bicarbonate of soda, salt, allspice, and cloves.

3 In a medium bowl, combine the milk, vinegar, canola oil, vanilla, and almond extract. Stir quickly into the dry mixture, and when almost combined, fold in the mangoes. Scoop into the prepared muffin cups and bake for about 25 minutes, until a toothpick inserted in the center of a muffin comes out with no wet batter clinging to it. Let cool on racks. Store tightly covered in the refrigerator for up to 1 week.

It’s a good idea to carry something energy packed when you are out on the trail, which is what trail mix is all about. These delicious bars will sustain you on any path you choose, no matter how urban.

Trail Mix Bars

1 tbsp Earth Balance margarine, plus extra for the pan

½ cup/120 ml agave syrup

½ cup/120 ml brown rice syrup

1 tsp vanilla extract

1 cup/155 g rolled oats, ground

3½ cups/520 g prepared trail mix

MAKES 8 BARS

1 Liberally grease an 8-in/20-cm square cake pan/tin with the margarine. In a 4-qt/4-L pot, mix together the agave and rice syrups, 1 tbsp margarine, and the vanilla. Bring to a boil over high heat, then monitor the heat as you stir the boiling mixture for 5 minutes; be careful not to let it boil over. Take the pan off the heat and stir in the ground oats and trail mix. Stir until coated, then scrape the mixture into the prepared pan. Flatten as well as you can with a greased spoon, then place wax/greaseproof paper on the top and press firmly into the pan. Refrigerate until firm.

2 Bring to room temperature to slice. Store in the fridge in an airtight container for up to 1 week.

Steer clear of the commercially made breakfast bars—they have all sorts of weird ingredients. These are easy to put together on the weekend, so you can enjoy them all week.

High-Protein Oat Breakfast Bars

Canola oil for the pan, plus 2 tbsp

2 cups/310 g rolled oats

¼ cup/30 g whole-wheat/wholemeal flour

¼ cup/30 g vegan protein powder or gluten flour

½ tsp ground cinnamon

¼ tsp baking powder

¼ tsp salt

1 tbsp ground flax seeds

½ cup/100 g almond butter

½ cup/120 ml agave syrup

1 tsp vanilla extract

1 cup/170 g chopped pitted dates

MAKES 8 BARS

1 Preheat the oven to 350°F/180°C/gas 4. Lightly oil a 9-in/23-cm square cake pan/tin. In a large bowl, mix together the oats, flour, protein powder, cinnamon, baking powder, and salt. In a cup, whisk the flax with ¼ cup/60 ml water and let stand while you prepare the rest, stirring occasionally.

2 In a small bowl, whisk together the almond butter, agave syrup, 2 tbsp oil, and vanilla until smooth. Stir the flax mixture into the almond butter mixture. Stir the wet mixture into the dry, and use your hands to combine it thoroughly. Stir in the dates.

3 Scrape the mixture into the prepared pan and use wet hands to pat it evenly in the pan. Bake for 25 minutes, until the mixture is golden brown around the edges and slightly puffed in the middle. Let cool on a rack. Cut into eight bars. Wrap individually and refrigerate for up to 1 week or freeze for up to 3 months.

Dried cherries and maple syrup make these scones into a taste sensation. It’s best to measure the coconut oil while it’s soft, put it in the freezer until firm, then knock it out of the cup to grate it. Corn oil adds a buttery flavor to these hearty, filling wonders.

Whole-Wheat Maple-Cherry Scones

2 cups/255 g whole-wheat/wholemeal pastry/soft-wheat flour

1 cup/115 g unbleached all-purpose/plain flour, plus extra for the counter

1 tsp baking powder

1 tsp baking soda/bicarbonate of soda

1 tsp ground cinnamon

½ tsp salt

½ cup/120 ml coconut oil, frozen

1 cup/155 g rolled oats

2 tsp egg replacer powder

¾ cup/180 ml rice milk or other milk

½ cup/120 ml maple syrup

2 tbsp cold-press corn oil

1 tsp cider vinegar

1 tsp vanilla extract

1 cup/170 g dried sweet cherries

¼ cup/50 g turbinado sugar

MAKES 8 SCONES

1 Preheat the oven to 400°F/200°C/gas 6. Line a large baking sheet/tray with parchment/baking paper. In a large bowl, whisk together both flours, the baking powder, baking soda/bicarbonate of soda, cinnamon, and salt. Grate the cold coconut oil over the dry ingredients or cut it in using a pastry blender. Add the oats and mix with your hands. In a large measuring cup, stir the egg replacer powder into the milk, then stir in the maple syrup, corn oil, vinegar, and vanilla. Add the liquid mixture to the dry mixture and stir just until mixed. Let stand for a couple of minutes for the oats to soak up moisture. Stir in the cherries.

2 Transfer the dough to a floured counter and form it into a disk about 1 in/2.5 cm thick. Using a bench knife or large knife, cut the disk into eight wedges. Sprinkle the tops with turbinado sugar, pressing lightly to make it stick. Transfer the wedges to the prepared pan, 2 in/5 cm apart, and bake for 15 minutes, until the edges are golden brown. Transfer to racks to cool. Store in an airtight container for up to 1 week.

For a treat, try these pale green scones, made with cake flour—the whitest flour of them all. It shows off the delicate color and flavor of the tea. You can get back to whole-wheat tomorrow!

Matcha Scones with Golden Raisins

2½ cups/315 g pastry/soft-wheat flour, plus extra for the counter

¼ cup/50 g sugar

1 tbsp matcha green tea powder

2 tsp baking powder

½ tsp salt

¼ cup/55 g Earth Balance margarine, frozen

1 cup/240 ml coconut milk, plus extra for brushing

¾ cup/130 g golden raisins/sultanas

MAKES 8 LARGE OR
16 SMALL SCONES

1 Preheat the oven to 400°F/200°C/gas 6. Line a baking sheet/tray with parchment/baking paper. In a large bowl, mix together the flour, sugar, matcha, baking powder, and salt. With a pastry blender or grater, cut the margarine into the dry ingredients and work it in with your fingers. Pour the milk into the flour mixture and stir until just combined. Add the raisins and mix with your hands.

2 Scrape the dough out onto a lightly floured counter and form it into a disk about ¾ in/2 cm thick for eight scones (or make two rounds for sixteen smaller scones; slice each round into eight wedges). Place the scones on the baking sheet/tray, 2 in/5 cm apart, and brush with milk. Bake for 12 to 14 minutes, until the bottoms are browned and the edges are golden brown (bake smaller scones for about 10 minutes). Let them cool on the pan for 10 minutes before removing to cool on racks. Store in an airtight container for up to 1 week.

Amaranth is an ancient Aztec treasure, loaded with protein and minerals. The tiny grains were a staple food for the Aztec people, and now you can enjoy them in a scone. The uncooked amaranth gives these scones a crunchy, nutty texture and flavor.

Crunchy Amaranth-Date Scones

1 cup/115 g unbleached all-purpose/plain flour, plus extra for the counter

1 cup/115 g whole-wheat/wholemeal pastry/soft-wheat flour

¼ cup/50 g granulated sugar

1 tsp baking powder

1 tsp ground cinnamon

½ tsp baking soda/bicarbonate of soda

½ tsp salt

6 tbsp/85 g Earth Balance margarine, frozen

½ cup/100 g whole amaranth

½ cup/120 ml vanilla rice milk or other milk

2 tsp egg replacer powder

¼ cup/60 ml maple syrup

1 cup/170 g sliced pitted dates

¼ cup/50 g turbinado sugar

MAKES 8 SCONES

1 Preheat the oven to 400°F/200°C/gas 6. Line a baking sheet/tray with parchment/baking paper.

2 In a large bowl, mix together both flours, the granulated sugar, baking powder, cinnamon, baking soda/bicarbonate of soda, and salt. Grate in the margarine, then use your fingers to work it throughout the mixture, leaving rice-size chunks. Stir in the amaranth. In a measuring cup, whisk together the milk and egg replacer/powder to make a smooth, bubbly mix. Stir in the maple syrup, then add to the dry mixture. Stir just until mostly mixed, then add the dates and press together to make a dough.

3 Transfer the dough to a floured counter and form it into a disk about 1 in/2.5 cm thick. Using a bench knife or large knife, cut the disk into eight wedges. Sprinkle the tops with the turbinado sugar, pressing lightly to make it stick. Transfer the scones to the pan, 2 in/5 cm apart, and bake for 15 minutes, until the edges are golden brown. Let cool on the pan for 5 minutes. Transfer to racks to cool. Store in an airtight container for up to 1 week.

Looking for a very special breakfast treat? These tender rolls are packed with raisins, cinnamon, and sugar; drenched in sticky caramel; and will satisfy any kind of sticky-cinnamon cravings you might have. They are perfect for when you have guests; just make them the day before and get them out to rise and bake in the morning.

Sticky Cinnamon-Raisin Rolls

Caramel

½ cup/100 g brown sugar

3 tbsp coconut milk

2 tbsp Earth Balance margarine

2 tbsp agave syrup

Dough

2½ cups/300 g unbleached all-purpose/plain flour, plus more if needed

¼ cup/50 g granulated sugar

2½ tsp bread-machine yeast

Zest of ½ lemon

¼ tsp salt

6 tbsp/85 g Earth Balance margarine, melted

¾ cup/180 ml rice milk or almond milk

1 tsp egg replacer powder

1 tsp vanilla extract

¼ cup/50 g brown sugar mixed with 1 tsp ground cinnamon

½ cup/85 g raisins

1 to make the caramel: In a small saucepan, combine the sugar, milk, margarine, and agave syrup. Bring to a boil over medium heat, then reduce to a strong simmer and cook for 3 minutes to melt the sugar. Take the pan off the heat and let it cool, then divide the caramel evenly among the twelve cups of a muffin pan/fairy cake tin. Set aside. The caramel will harden as it cools.

2 to make the dough: In a stand mixer or a large bowl, mix together the flour, granulated sugar, yeast, lemon zest, and salt. Whisk the margarine into the milk and then whisk in the egg replacer powder and vanilla. With a dough hook or by hand, mix the milk mixture into the flour mixture. Add more flour if necessary to make a soft but not too sticky dough. Knead for 5 minutes after all the flour has been added, until you have a smooth dough. Place the dough on a floured counter and let it rest for 5 minutes.

3 On the floured work surface, press the dough out into a square, about 12 in/30 cm wide and almost as long. Cover with the cinnamon-sugar mixture and the raisins and roll up tightly into a log, pinching the seam to seal it. Slice the log into twelve rolls and place each in a prepared muffin cup. Cover the finished rolls with plastic wrap/cling film and refrigerate overnight to develop flavor.

4 The next morning, put the pan/tin in a warm place and let the dough come to room temperature; it will take 1½ to 2 hours, or longer if the room is cool. Preheat the oven to 375°F/190°C/gas 5. When the rolls are warm to the touch and are expanding to fill the cups, put the pan on a larger baking sheet/tray to catch any caramel overflows. Bake for 20 to 25 minutes, until the caramel is bubbling and the rolls are firm to the touch. Let the rolls cool in the pan for 10 minutes and then carefully place a large baking sheet/tray over them. Flip to drop the rolls onto the sheet/tray. Lift the pan off the rolls and use a small spatula to scrape any remaining caramel from the cups onto the rolls. As they cool, scoop any extra caramel back onto the rolls as it thickens. Serve with lots of napkins.

Mango and coconut milk give this French toast an exotic flair, adding hints of the tropics to your breakfast table. This is a great way to use up slightly old bread and pretend it’s not winter.

French Toast with Mango-Maple Syrup

1 cup/165 g chopped peeled fresh mango

1 cup plus 2 tsp/250 ml maple syrup

1½ cups/360 ml coconut milk

6 tbsp/20 g nutritional yeast

2 tbsp cornstarch/cornflour

1 tsp vanilla extract

½ tsp ground cinnamon

¹/₈ tsp ground nutmeg

Canola oil

8 slices whole-wheat/wholemeal bread, slightly stale if possible

SERVES 4

1 In a small saucepan, combine the mango and 1 cup/240 ml of the maple syrup. Put over high heat, bring to a boil, then reduce to medium-low and simmer for 5 minutes to let the flavors marry. Let cool slightly.

2 In a pie pan/tin, whisk together the milk, yeast, cornstarch/cornflour, the remaining 2 tsp maple syrup, the vanilla, cinnamon, and nutmeg. Heat a large cast-iron frying pan or griddle over high heat. When hot, spread it with oil. Dip each slice of bread in the coconut milk mixture to coat, letting it soak for about 1 minute. Drop the slices on the hot pan and cook for about 2 minutes per side, reducing the heat to medium or medium-low as they start to sizzle. Flip the slices until they are well browned. Be patient; it may take 8 minutes total. Serve the French toast with the warm mango syrup.

Looking for a special breakfast treat, with very little effort? Golden brown French toast filled with creamy “cheese” and topped with a quick sauté of apples looks like you really fussed. Sautéed apples are a delicious, nutritious alternative to syrups.

Baguette French Toast with “Cream Cheese” and Apples

2 tbsp Earth Balance margarine, plus extra for the pan

4 large Granny Smith apples, chopped

1 cup plus 1 tsp/245 ml maple syrup

½ tsp ground cinnamon

¾ cup/180 ml vanilla soymilk or rice milk

3 tbsp nutritional yeast

1 tbsp cornstarch/cornflour

½ tsp vanilla extract

¹/₈ tsp ground nutmeg

24 thin slices whole-wheat/wholemeal baguette

1½ cups/340 g tofu “cream cheese”

SERVES 4

1 In a small frying pan over medium heat, melt the margarine. Add the apples and sauté, tossing and stirring, until they are soft and juicy. Add 1 cup/240 ml of the syrup and the cinnamon and toss. Bring the syrup to a boil, then take it off the heat. Let cool.

2 In a pie pan/tin, whisk together the soymilk, yeast, cornstarch/cornflour, remaining 1 tsp syrup, the vanilla, and nutmeg. Heat a large cast-iron frying pan or griddle over medium-low heat. When hot, spread it with margarine. Dip each slice of bread in the milk mixture to coat, letting it soak for about 1 minute. Drop the slices in the pan and cook for about 4 minutes per side, reducing the heat to medium as they start to sizzle. Flip the slices and cook until they are well browned.

3 Sandwich two cooked slices with 1 tbsp of “cream cheese.” Serve the French toast sandwiches with the warm apples and syrup.