I’m drawing a line in the sand between cold weather and warm weather oats. Of course, there are a few that could go either way. I don’t know about you, but I eat pancakes and waffles all year long. There’s no reason why you can’t cross that line whenever the mood takes you.
The Gluten-Free Blueberry Lemon Waffles are a special treat in cold weather and one of my favorites. Baked Apple-Blueberry Pancake, is my vegan version of a Dutch Baby. All of this made possible through the magic of frozen blueberries! Of course, you can always use fresh ones when they are in season.
But don’t fret—I have also included plenty hot steel-cut oatmeal recipes, which are what I’ve become known for at my blog, HealthySlowCooking.com. Most of these oatmeals are super healthy and share the same decadent flavors as some of my favorite desserts. For instance, the Caramel Delight Oatmeal is reminiscent of a Girl Scout Cookie and is made with guilt-free date caramel and stevia chocolate sauce. Hummingbird Cake Oatmeal is inspired by a Southern favorite. You can make most of these in a small slow cooker, but if you don’t have one, stove-top directions have been provided.
Some people like a pinch or two of salt in their sweet oatmeals. Feel free to add some if you’d like! Now make your doctor happy and eat oats every day!
These pancakes are full of bananas, oats and cinnamon, plus your choice of extras, which get lightly toasted underneath as the pancakes cook. No more pre-toasting nuts for pancakes! I highly recommend adding pecans to these if you have some on hand.
DRY INGREDIENTS
1 cup (92 g) rolled oats
1 cup (132 g) whole wheat pastry flour (*use gluten-free flour blend instead)
3 tablespoons (37 g) brown sugar (or sweetener of your choice, to taste)
2 teaspoons (10 g) baking powder
2 teaspoons (10 g) cinnamon
½ teaspoon allspice
¼ teaspoon baking soda
WET INGREDIENTS
2 tablespoons (14 g) ground flaxseeds
4 tablespoons (59 g) warm water
2 ripe bananas
1 cup (237 ml) nondairy milk
1 teaspoon vanilla
EXTRAS
chopped pecans (or your favorite nut)
golden raisins
chocolate chips
sliced bananas
blueberries
FOR SERVING
maple syrup
nondairy butter, optional
Mix the dry ingredients together in a medium-sized mixing bowl and set aside. Mix the ground flaxseed with the warm water in a small bowl to thicken.
In a smaller mixing bowl, mash the bananas with a fork until you get a fairly smooth consistency. Tiny pieces are just fine. Add the rest of the wet ingredients, including the flax mixture.
Start heating your skillet or pancake pan over medium-low heat. I use a nonstick pan so I don’t have to use any oil when cooking the pancakes.
While the pan is heating, add the wet ingredients to the dry and mix until well combined.
Drop about 2 tablespoons (30 ml) of batter per pancake and sprinkle your choice of extras over the top of each pancake. Cook for about 2 to 3 minutes or until you see the edges get dry. Flip and cook about 1 or 2 minutes more.
Serve with maple syrup and some nondairy butter if you want.
PER 2 TABLESPOON (30 ML) SERVING (ONE SILVER DOLLAR PANCAKE): Calories 21.3, protein 1.1 g, total fat 0.7 g, carbohydrates 5.2 g, sodium 1.1 mg, fiber 1.9 g
By whirling up the batter in your blender and cutting up a little fruit, you’ll have a weekend breakfast that your family will love. Vary the fruits for each season—use fresh berries in the summer and frozen berries in the winter. The silken tofu provides a light eggy texture that makes this breakfast extra special.
1 cup (92 g) rolled oats
¾ cup (178g) nondairy milk
2 cups (220 g) apple chunks
1 cup (148 g) blueberries, fresh or frozen
½ container (325 g) silken tofu
¼ cup (55g) coconut sugar or brown sugar
2 teaspoons (10 g) baking powder
½ teaspoon vanilla
¼ teaspoon salt or kala namak
Preheat your oven to 350°F (177°C). Either use a nonstick 12” (30.5-cm) skillet or coat a 12” (30.5-cm) cast iron pan with some spray oil.
Let the oats and milk sit in your blender. Heat the skillet over medium-high heat and sauté the apples and berries for about 8 minutes until the apples become tender. Spread the fruit so that it’s evenly distributed over the bottom of the pan, and then remove from heat.
Add the tofu, sugar, baking powder, vanilla and salt to the blender and blend well. Pour the mixture over the fruit and spread out using a spatula.
Put the skillet in the oven and bake for 15 minutes, until the center is solid and the edges start to pull back from the pan.
PER SERVING: Calories 278.3, protein 8.6 g, total fat 4.9 g, carbohydrates 58.0 g, sodium 427.3 mg, fiber 5.0 g
This oven pancake is my vegan version of a Dutch Baby, which is made with eggs. Kala namak is a salt that has a high sulfur content, which makes it taste eggy.
I can’t help but add some lemon wherever I have blueberries! If you aren’t fond of the combination, use vanilla or almond extract instead. It’s very important to cook these waffles at least 5 minutes, if not more. If the waffle is not ready, it will make a mess.
DRY INGREDIENTS
¾ cup (69 g) finely ground rolled oats or oat flour
½ cup (48 g) rolled oats
¼ cup (39.5 g) rice flour
¼ cup (37.5 g) almond flour
½ teaspoon baking powder pinch of salt
WET INGREDIENTS
1 cup (148 g) blueberries (fresh or frozen)
¾ cup (180 g) nondairy milk
½ cup (127.5 g) applesauce
2 tablespoons (14 g) ground flax mixed with 4 tablespoons (59 g) warm water
½ teaspoon vanilla extract
½ teaspoon lemon extract (or
¼ teaspoon lemon oil)
FOR SERVING
maple syrup
nondairy butter, optional
Mix the dry ingredients together in a large bowl until well combined. In a different bowl, combine the wet ingredients and mix well. Then pour the wet into the dry and mix thoroughly.
Set the batter aside for 10 minutes to let the rolled oats soften. Please note that this batter is very thick. Preheat your waffle iron at medium-high temperature if you have that option. The waffle iron should be hot once the batter is ready.
I suggest spraying the top and bottom plates with some spray oil, but you can make it oil-free* by just relying on the nonstick coating. If you choose to use no additional oil, make sure the waffle is completely cooked. If any of the outside is not crispy, the waffle will tear, stick and generally make a mess.
Place about ⅓ cup (80 ml) of batter in the middle of the waffle iron and spread into a circle with a wooden spoon or silicone spatula. When you place the top down, the batter will spread. If your mixture gets too thick to spread, add a little nondairy milk to loosen it up.
Cook according to your waffle iron instructions, about 5 to 8 minutes. With my waffle iron, the first waffle takes 8 minutes. As you make additional waffles, the process gets a little faster until it takes 5 minutes for each waffle.
PER WAFFLE: Calories 259.2, protein 6.9 g, total fat 7.8 g, carbohydrates 42.5 g, sodium 90.4 mg, fiber 6.1 g
Don’t have a waffle iron? Add ¼ to ½ cup (60 to 120 ml) of extra nondairy milk to loosen up the batter and make pancakes instead!
These hands-off oats cook in 1 hour in your 5-quart Dutch oven. To make cleaning up easy, mix everything together in the same pan you’re cooking in. This is perfect for brunch. You can even tidy up while it’s in the oven. I love the sweet tangy taste of Meyer lemons in this.
4 cups (946 ml) water
1½ cups (120 g) steel-cut oats
1 cup (200 g) sugar (or ½ cup [120 ml] agave nectar)
1 teaspoon vanilla extract
zest and juice of 2 Meyer lemons pinch of salt
Preheat oven to 350°F (177°C). Mix all the ingredients in a 5-quart Dutch oven.
Cover and bake for 1 hour. Stir well before serving. The top will look watery, but once you stir it will come together and have just the right consistency. Serve topped with a pinch of zest and nondairy milk on the side.
PER SERVING: Calories 227.3, protein 5.3 g, total fat 2.3 g, carbohydrates 47.8 g, sodium 19.4 mg, fiber 3.8 g
• Make a batch on the weekend and store it in single servings in the fridge for a ready-to-eat lunch all week long!.
• Meyer lemons not in season? Use your favorite citrus fruit in their place.
This oatmeal solves the problem of making breakfast every morning, because you make 6 servings worth of oatmeal at a time. If that’s more than what you need, you can freeze single servings for another time. Serve warm with nondairy milk poured over it. Cranberry and orange is one of my favorite flavor combos, but you can vary it with the fruit and extracts you have on hand.
DRY INGREDIENTS
2 cups (184 g) rolled oats
1 teaspoon baking powder
½ teaspoon salt
⅛ teaspoon stevia, optional
WET INGREDIENTS
1½ cups (355 ml) nondairy milk
1 cup (110 g) fresh cranberries, minced
½ cup (122 g) unsweetened applesauce
⅓ cup (80 ml) agave nectar or maple syrup
2 tablespoons (14 g) ground flaxseed mixed with 4 tablespoons (59 g) warm water
1 teaspoon orange extract
Preheat the oven to 350°F (177°C) and oil a square 9” x 9” (23 x 23-cm) baking dish. To make this oil-free, line the dish with parchment instead.
Mix the dry ingredients in a large mixing bowl. Mix the wet ingredients in a smaller bowl.
Right before baking, pour the wet ingredients into the dry ones and mix until thoroughly combined. Pour into the prepared pan and bake for 45 minutes or until the edges turn golden brown and the middle has set.
PER SERVING: Calories 196.2, protein 4.1 g, total fat 4.1 g, carbohydrates 37.0 g, sodium 280.8 mg, fiber 4.2 g
• Top with a drizzle of maple syrup or a handful of your favorite toasted nuts.
• Make sure to save any leftovers for dessert! It’s amazing with a scoop of nondairy vanilla ice cream.
I love the texture of steel-cut oats, and they really shine in this baked oatmeal. Don’t worry if it’s a little watery on top when you take it out of the oven. Just stick a spoon in and test that it’s cooked underneath. The water will be absorbed more after you remove it from the oven or can easily be mixed in when you put it in bowls.
4 cups (960 ml) nondairy milk
2 cups (220 g) peeled and chopped apple, about 2 medium
2 cups (322 g) peeled and chopped pear, about 2 medium
1 cup (80 g) steel-cut oats
2 teaspoons (10 ml) vanilla extract
1 teaspoon cinnamon
¼ teaspoon allspice
pinch cloves
Preheat the oven to 350°F (177°C) and prepare a large rectangular baking dish by coating it with oil or lining it with parchment.
Mix all the ingredients in a large mixing bowl.
Pour into prepared pan and bake uncovered for 60 to 75 minutes, or until the edges turn golden brown and the middle has mostly set. As the steel-cut oats sink to the bottom, the fruit will remain on top, causing the top to be more watery.
PER SERVING: Calories 215.7, protein 5.2 g, total fat 5.4 g, carbohydrates 39.5 g, sodium 10.8 mg, fiber 5.5 g
Top with a drizzle of maple syrup or a handful of your favorite toasted nuts.
Make this cake on a Sunday and take care of breakfast all week. It’s a great way to start off pumpkin-everything season! This whole-grain cake isn’t overly sweet, which allows all the spices to really shine through.
DRY INGREDIENTS
1½ cups (198 g) whole wheat pastry flour (*use a gluten-free baking mix)
1½ cups (140 g) rolled oats
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon cardamom
½ teaspoon ground ginger
¼ teaspoon allspice
¼ teaspoon salt
pinch of cloves
WET INGREDIENTS
2 tablespoons (14 g) ground flaxseed mixed with 4 tablespoons (59 g) warm water
1 (15 oz) can pumpkin purée or
1½ cups (367 g) homemade
½ cup (110 g) brown sugar
¼ cup (52 g) coconut oil, melted (**use applesauce or extra pumpkin purée to make oil-free)
¼ cup (60 ml) agave nectar
Preheat oven to 350°F (177°C). Prepare a rectangular 8” x 12” (20 x 30.5-cm) baking dish by spraying with oil or by lining with parchment paper.
Mix the dry ingredients in a medium bowl and set aside. In a smaller bowl, combine the wet ingredients and mix until thoroughly combined.
Add the wet mixture to the dry mixture and mix until just combined. Pour into prepared pan and smooth the top with a spatula.
Bake for 25 to 35 minutes or until the middle starts to be firm.
PER SERVING (cut into 24 pieces): Calories 101.0, protein 1.8 g, total fat 3.0 g, carbohydrates 19.2 g, sodium 79.1 mg, fiber 2.3 g
If you have never heard of an Elvis sandwich, it is a peanut butter and banana grilled sandwich, sometimes with bacon. This recipe is the brainchild of my friend, Dianne Wenz, a vegan lifestyle coach. She teaches cooking classes and runs both veggiegirl.com and chicvegan.com. She uses her Elvis oatmeal recipe to keep her fueled through her busy days.
1 cup (96 g) rolled oats
2 cups (470 ml) unsweetened vanilla nondairy milk
2 medium bananas, sliced
½ cup (48 g) peanuts, chopped (with extra for garnish)
½ teaspoon cinnamon
3 tablespoons (48 g) peanut butter
½ cup (85 g) vegan chocolate chips
Combine the oats and milk in a large saucepan, then bring to just a boil over high heat. Turn the heat down to medium and add the banana, peanuts and cinnamon. Cook for about 5 minutes or until the oatmeal begins to thicken, then stir in the peanut butter.
Serve topped with 2 tablespoons (30 g) each of peanuts and chocolate chips.
PER SERVING: Calories 434, protein 12.4 g, total fat 24.1 g, carbohydrates 50.2 g, sodium 64.4 mg, fiber 6.8 g
I like to take my Elvis oatmeal to the extreme and sprinkle coconut bacon on top in addition to the peanuts and chocolate chips. But you already know I’m like that!
The best part of coffee cake is the delicious crumbly topping that gets its crunch from the nuts and some spice from the cinnamon. As you add it to your wholesome bowl of pumpkin oats, you’ll swear you can see decadence and healthy holding hands!
½ cup (40 g) steel-cut oats
1¼ cup (437 ml) unsweetened vanilla nondairy milk (or plain plus ½ teaspoon vanilla extract)
½ cup (124 g) pumpkin purée
½ teaspoon cinnamon
COFFEE CAKE TOPPING
3 tablespoons (37 g) brown sugar (or other sweetener if you don’t use refined sugar)
3 tablespoons (23 g) pecans or walnuts, chopped
½ teaspoon cinnamon
Mix toppings together and set aside. Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat. Lower to medium-low and stir in pumpkin and cinnamon, cooking for 15 to 20 minutes or until the oats are tender. Serve topped with the coffee cake topping.
Use 1¾ cups (473 ml) unsweetened vanilla nondairy milk instead of 1¼ cups (437 ml).
The night before: Mix toppings in a small container and cover until the morning. Spray your 1½ to 2-quart crock with some oil to help with later cleanup (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add all the ingredients except the toppings. Cook on low overnight (7 to 9 hours).
In the morning: Stir your oatmeal well. It may seem watery at the top, but stirring will create a more uniform consistency. Top with coffee cake topping.
PER SERVING: Calories 209.2, protein 5.8 g, total fat 8.4 g, carbohydrates 34.5 g, sodium 66.1 mg, fiber 5.1 g
In my original version of this, I used vegan raspberry Greek yogurt. If you can find it in your area, make sure to try it. It’s a little more tart and makes the oatmeal taste a bit more like cheesecake. If you can’t find vegan raspberry Greek yogurt, don’t worry; it’s still a huge treat with plain old vegan yogurt.
½ cup (40 g) steel-cut oats
1½ cups (360 ml) unsweetened nondairy milk
1 teaspoon lemon extract
½ teaspoon vanilla extract
sweetener of your choice, to taste
FOR TOPPING
1 container vegan raspberry Greek yogurt (or plain vegan yogurt with fresh raspberries)
Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat. Lower to medium-low and stir in the extracts. Cook for 15 to 20 minutes or until the oats are tender. Sweeten to taste with your favorite sweetener and serve topped with the yogurt “icing”.
Use 2 cups (473 ml) unsweetened vanilla nondairy milk instead of 1½ cups (350 ml).
The night before: Spray your 1½ to 2-quart crock with some oil to help with later cleanup (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add everything except sweetener and yogurt. Cook on low overnight (7 to 9 hours).
In the morning: Add sweetener and stir your oatmeal well. It may seem watery at the top but if stirred it should all mix together well. Serve with the yogurt “icing” on top.
PER SERVING: Calories 185.3, protein 4.8 g, total fat 6.2 g, carbohydrates 28.9 g, sodium 9.2 mg, fiber 3.3 g
Kheer is a creamy Indian rice pudding with cardamom, raisins and nuts. This oatmeal is a guilt-less and vegan version of the traditional cream-laden dessert.
½ cup (40 g) steel-cut oats
1½ cups (360 ml) unsweetened nondairy milk
½ teaspoon ground cardamom
¼ cup (41 g) raisins or raisin mix with berries
pinch of saffron, optional
sweetener of your choice, to taste
FOR TOPPING
chopped nuts (pistachios, cashews, almonds or assortment)
Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat. Lower to medium-low and stir in the cardamom, raisins and saffron (if using). Cook for 15 to 20 minutes or until the oats are tender. Sweeten to taste with your favorite sweetener and serve topped with mixed nuts.
Use 2 cups (473 ml) nondairy milk instead of 1½ cups (360 ml).
The night before: Spray your crock with some oil to help with later cleanup (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add oats, nondairy milk, raisins, cardamom and optional saffron. Cook overnight on low, for 7 to 9 hours.
In the morning: Stir your oatmeal well. It may seem watery at the top but stirring should provide a more uniform consistency. Stir in your choice of sweetener to taste and top each serving with chopped nuts.
PER SERVING: Calories 174.6, protein 5.6 g, total fat 3.8 g, carbohydrates 30.7 g, sodium 91.7 mg, fiber 4.3 g
Just thinking about Girl Scout cookies makes me crave that gooey caramel coconut that’s in between the chocolate stripes and the crisp vanilla cookies. I thought I’d use healthy substitutes to make a nice—even healthier—Caramel Delight oatmeal. The caramel and chocolate sauce recipes can be found in the Do It Yourself Homemade Staples chapter, which starts here.
½ cup (40 g) steel-cut oats
1½ cups (360 ml) unsweetened nondairy milk
¼ cup (20 g) finely shredded coconut
1 teaspoon vanilla extract
TOPPING (OR MIX-INS)
2 tablespoons (30 g) shredded coconut
2 tablespoons (30 ml) Fat-Free Date Caramel Sauce with No Added Sugar (see recipe)
2 tablespoons (30 ml) Guilt-Free Stevia Chocolate Sauce (see recipe)
sweetener of your choice, to taste (you may need none since the toppings are sweet)
Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat.
Lower to medium-low and stir in the coconut and vanilla. Cook for 15 to 20 minutes or until the oats are tender. Stir in shredded coconut, caramel and chocolate sauce. Taste, adding more sweetener if necessary.
Use 2 cups (473 ml) unsweetened vanilla nondairy milk instead of 1½ cups (360 ml).
The night before: Make the sauces (see recipes and here). Spray your 1½ to 2-quart crock with some oil to help with later cleanup (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add oats, milk and coconut and vanilla extracts. Cook on low overnight, for 7 to 9 hours.
In the morning: Stir your oatmeal well. It may seem watery at the top but stirring will provide a more uniform consistency. Either top with or stir in shredded coconut, caramel and chocolate sauce. Taste, adding more sweetener if necessary.
PER SERVING: Calories 208.9, protein 6.0 g, total fat 6.9 g, carbohydrates 30.6 g, sodium 15.4 mg, fiber 5.1 g
For a fancier presentation, mix the coconut and caramel together and spread stripes over the oatmeal. Then spoon the chocolate sauce in between the caramel stripes. You can also top with an extra sprinkle of coconut.
When nothing but something sweet will do, try some Hummingbird Cake Oatmeal. This is an old Southern cake favorite that has pineapple, banana and pecans in the cake and is topped with a vegan yogurt “icing”.
½ cup (40 g) steel-cut oats
1½ cups (360 ml) nondairy milk
½ cup (82 g) minced pineapple (fresh, frozen, or canned)
1 teaspoon vanilla extract
½ teaspoon cinnamon
1 ripe banana (the riper it is the less extra sweetener you’ll need)
2 tablespoons (30 g) chopped pecans
“ICING”
½ cup (113 g) vanilla vegan yogurt
¼ cup (41 g) chopped pineapple
1 tablespoon (15 g) chopped pecans
Mix topping together and set aside. Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat. Lower to medium-low and stir in pineapple, vanilla and cinnamon. Cook for 15 to 20 minutes or until the oats are tender. Mash in the banana and mix in the pecans. Serve topped with the “icing”.
Use 2 cups (473ml) nondairy milk instead of 1½ cups (360 ml).
The night before: Spray your 1½ to 2-quart crock with oil to help with later cleanup (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add oats, pineapple, cinnamon and nondairy milk. Cook on low overnight, for 7 to 9 hours. You can mix the icing ingredients in now and store in the fridge overnight. Feel free to add more sweetener if you desire.
In the morning: Stir your oatmeal well. It may seem watery at the top, but stirring will provide a more uniform consistency. In a separate bowl, mash the banana and add it and the nuts to the oatmeal. Top each serving with the icing and extra pineapple. You can add more sweetener if desired.
PER SERVING: Calories 293.1, protein 6.7 g, total fat 10.4 g, carbohydrates 43.9 g, sodium 93.8 mg, fiber 6.5 g
My friend Jenni Field is the force behind PastryChefOnline.com and is the queen of cooking techniques. I knew she had a fancy oatmeal tucked away and convinced her to share it with the oatmeal-obsessed like me. The base is a rich mix of two kinds of oats topped with whipped coconut cream and maple pecans spiced with cinnamon.
FOR THE OATS
⅓ cup (27 g) steel-cut oats, soaked in cold water overnight
½ cup (48 g) thick cut rolled oats
¼ to ½ teaspoon kosher salt, to taste
1 tablespoon (15 ml) coconut oil
¼ cup (81 ml) maple syrup
1 cup (237 ml) water
1 cup (226 ml) full-fat coconut milk, stirred well
salt, to taste
FOR THE MAPLE COCONUT CREAM
1 can (13.5 oz [420 ml]) full-fat coconut milk, refrigerated overnight
1 to 2 tablespoons (15 to 30 ml) organic pure maple syrup, to taste
FOR THE MAPLE SPICED NUTS
1 tablespoon (14 ml) coconut oil
2 tablespoons (30 ml) organic pure maple syrup
½ cup (54 g) pecan halves and/or pieces
½ teaspoon cinnamon
Stir all ingredients for the oats together and bring up to a boil over medium-high heat, stirring frequently. Reduce the heat, cover and let simmer for 15 minutes.
Taste for texture. If the oats are a bit too chewy for your liking, put the lid back on and simmer for an additional 3 to 5 minutes.
Carefully open the can of coconut milk and spoon the thick, white part into a regular bowl, or into the bowl of your stand mixer fitted with the whisk attachment. Reserve the thin, clear portion for other use.
Either with a hand mixer with a whisk attachment or your stand mixer, whip on medium speed until it begins to loosen up a bit. Then increase to high speed. Add the salt and drizzle in the maple syrup, whipping until you have a lovely whipped consistency.
Line a cookie sheet with Silpat or parchment and set it aside, conveniently close to the stove.
In a heavy-bottomed skillet, melt the coconut oil over medium heat.
Add the syrup, nuts, cinnamon and sea salt and let sizzle, stirring constantly with a high heatproof silicone spatula or a wooden spoon.
Test the maple syrup periodically by smearing a bit onto the Silpat or parchment. It should cool into a hard candy when it is ready. If you test it and the syrup sets up but is still gummy, keep cooking and stirring.
When the maple syrup tests done, about 5 to 7 minutes, spread the nuts out on the lined cookie sheet to cool. When cool, either leave as is or chop into pieces as coarse or fine as you like.
Split the cooked oats between two warmed bowls. Add a dollop of the maple coconut cream and a handful of the maple spiced nuts to each serving and enjoy.
PER SERVING: Calories 638.9, protein 7.7 g, total fat 45.6 g, carbohydrates 52.4 g, sodium 237.7 mg, fiber 3.9 g
This oatmeal will remind you of silky peanut butter pie, complete with a graham cracker “crust” sprinkled on top with chopped peanuts. You could get wild and throw in a few vegan chocolate chips as well.
½ cup (40 g) steel-cut oats
1½ cups (360 ml) unsweetened nondairy milk
2 tablespoons (32 g) peanut butter
sweetener of choice, to taste
FOR TOPPING
crushed graham crackers and chopped peanuts
Add the oats and nondairy milk to a small saucepan and bring to a boil over high heat. Lower to medium-low and cook for 15 to 20 minutes or until the oats are tender. Mix in peanut butter and sweetener. Top with crushed graham crackers and chopped nuts.
Use 2 cups (473 ml) unsweetened nondairy milk instead of 1½ cups (360 ml).
The night before: Spray your 1½ to 2-quart crock with some oil to help with later clean up (*or use with no oil to make oil-free and just soak with water for a few hours for easy cleanup).
Add oats and milk. Cook on low overnight, for 7 to 9 hours.
In the morning: Stir your oatmeal well. It may seem watery at the top but stirring will provide a more uniform consistency. Mix in peanut butter and sweetener. Top with crushed graham crackers and chopped peanuts.
PER SERVING: Calories 216.7, protein 7.5 g, total fat 9.8 g, carbohydrates 25.5 g, sodium 54.2 mg, fiber 4.0 g
Add a special touch with flavored peanut butters like chocolate or white chocolate. Most white chocolate is not vegan, but Peanut Butter and Co. makes a variety, White Chocolate Wonderful, which is vegan-safe.
These scones are only slightly sweet so they are just as great with a soup or salad as they are as a delicious breakfast. If you’d like them sweeter, make a glaze by adding a few drops of maple syrup to ¼ cup (60 g) powdered sugar.
DRY INGREDIENTS
1½ cups (198 g) whole wheat pastry flour (**use a gluten-free baking mix)
¾ cup (72 g) rolled oats
¼ cup (60 g) coconut sugar or brown sugar
1 tablespoon (15 g) baking powder
1 teaspoon cinnamon
¼ teaspoon nutmeg
½ teaspoon salt
WET INGREDIENTS
½ cup (123 g) butternut squash purée (see note)
2 tablespoons (14 g) ground flax-seed mixed with 4 tablespoons (60 ml) warm water
¼ cup (60 ml) nondairy milk
¼ cup (60 ml) maple syrup
1 teaspoon maple extract
½ cup (55 g) chopped walnuts
Preheat the oven to 350°F (176°C) and oil a large cookie sheet (*or line with parchment to make oil-free).
Mix the dry ingredients in a large mixing bowl. Mix the wet ingredients in a smaller bowl.
Right before baking, add the wet ingredients into the dry ones and mix until thoroughly combined, then mix in the walnuts.
Scoop out the batter to the middle of your prepared cookie sheet and pat it into a big circle about ¾-inch thick. Using a chef’s knife, score into 12 triangles by cutting halfway through the dough.
Bake for 25 to 30 minutes until golden brown.
PER SCONE: Calories 100.8, protein 2.9 g, total fat 2.8 g, carbohydrates 16.5 g, sodium 200 mg, fiber 3.0 g
You can use canned pumpkin in place of the butternut squash if that’s what you have on hand.
