Category Archives: Breakfast

Oyster Mushroom Tofu Scramble Breakfast Burrito

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I didn’t have much time today to make an elaborate dinner, so I made breakfast burritos using some produce I got from the farmers market (onions, garlic, oyster mushrooms, and squash).  If you like scrambled eggs in burritos, you would enjoy this one.

Ingredients:

  • 3 to 4 cups of oyster mushrooms (chopped)  Note: you can use white mushrooms, portobello, etc.
  • 1 large crooked neck squash (chopped)
  • 1 package of firm tofu (I used organic and sprouted)
  • 1 onion (chopped)
  • 3 cloves of garlic (minced)
  • 3 tablespoons of nutritional yeast
  • 1/2 cup of cilantro (chopped)
  • 3 pinches of turmeric
  • 2 pinches of paprika
  • 1.5 tablespoons of olive or grape seed oil
  • Liquid aminos and pepper to taste

Directions:

  1. Heat oil in a large pan.
  2. Add onions and garlic and cook until the onions are transparent.
  3. Then, add squash and tofu.  Note: squish the tofu in between your fingers for the “scrambled egg” look.
  4. Cook together for 5 minutes in medium-high heat and then add mushrooms, turmeric, nutritional yeast, cilantro, liquid aminos, and pepper (adjust the amount of liquid aminos to taste preference).
  5. Stir and cook for another 5 minutes.
  6. Done!
  7. Now make some burritos!…using all-natural, vegan, whole grain, preservative-free tortillas.
  8. Serve with hot sauce, guacamole, spicy carrots, salsa, etc.

Zucchini and Rainbow Chard Fruity Smoothie

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Here is another delicious smoothie idea.  A blend of zucchini, rainbow chard, and fruit!  Yum!

This was our breakfast this morning served with almond, coconut, and raisin oatmeal.  This breakfast high energy breakfast is high in protein, high in fiber, and packed with vitamins and minerals (B12, iron, calcium, Vitamin A, Vitamin C, Vitamin K, and much more).  This delicious meal will help you take on the day!

Smoothie recipe:

  • 1.5 to 2 cups of coconut water (add more if you want your smoothie thinner)
  • 1 cup of rainbow chard
  • 1 banana
  • 1 medium zucchini
  • 1 pear
  • 5 pitted medjool dates (to sweeten)  this also adds fiber and iron
  • 1 small carrot
  • 4 tablets of spirulina (sea weed)
  • 1/4 cup of ice
  • 2 tablespoons of chia seeds

Directions: Blend all ingredients in your Vitamix or other high powered blender.

Oatmeal:

  • 1 cup of cooked 5 grain oatmeal
  • 4 tablespoons of almond butter
  • 3 tablespoons of shredded coconut
  • 1/3 cup of raisins
  • a few pinches of cinnamon

Directions: Cook oatmeal and then add the rest of the ingredients.

Enjoy!

As you can see, I like my oatmeal lumpy. :)

Nut Butter and Fruit Burrito

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Okay, so this may seem weird to some, but I am telling you, it is good!

When one thinks of burritos, they automatically think of salsa, beans, and such.  But, don’t be afraid to try these out just because it seems “weird”.  It is just a pretty cool version of a peanut butter and jelly sandwich!

When I was a teenager, I loved eating peanut butter rolled into corn or flour tortillas.  First, I would spread the peanut butter on the tortilla, heat it in the microwave for a few seconds, and enjoy it with some cold chocolate milk.  These days, I eat a more “refined” peanut butter and tortilla wrap. ;)

During my pregnancy, I became a bottomless pit when it came to nut butters and jelly sandwiches/wraps!  That was when I started adding fruits and other stuff to my PB &Js.  The typical breakfast for me looked like this:  Almond/peanut butter on whole wheat toast or tortilla with jelly, sliced bananas, raisins, and  hemp seeds.

These are super healthy and I love that my daughter enjoys these as much as I do.

In the picture above, I used the following ingredients to make the “burrito”:

  • Spinach vegan and all natural tortilla wrap
  • Raw almond butter
  • Jelly
  • Mixed berries (blueberries, raspberries, and black berries)
  • Shredded coconut
  • 1 banana

Directions:

  1. Heat up the tortilla on a griddle or large pan.
  2. Spread a few tablespoons of almond butter, sunflower seed butter, or peanut butter.
  3. Add your fruit of choice (bananas, raisins, strawberries, raspberries, blueberries, etc.)
  4. Sprinkle cacao nibs, shredded coconut, hemp seeds, chia seeds, or even chocolate chips!  (optional)
  5. Wrap it up.
  6. Enjoy!
  7. Serve with delicious non-dairy milk.

Note:  You can also serve this up”sushi style”.  First, you spread it all over the tortilla/wrap.  Second, add jelly.  Third, add thinly sliced fruit.  Then, you roll it up and cut it like sushi.  They are fun little finger food for kids!  I make these for my daughter and her friends at times.

Carrot, Walnut, and Raisin Belgian Waffles

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Delicious waffle topped off with frozen berries and served with orange slices.

My good friends, Tara and Aaron gave me this waffle iron for Christmas, and I must say, it makes pretty darn good waffles!  So, thanks guys! :)

Click on the image for more info.

Oster CKSTWFBF21 1-1/2-Inch Thick Belgian Flip Waffle Maker, Brushed Stainless Steel

On Christmas morning, I treated my family with some delicious carrot, walnut, and raisin Belgian waffles!  Notice below, I added “teff” flour into my batter.  This is because teff  is very nutritious.  It has more protein than wheat, it is packed with calcium, and it contains iron and thiamine.  I also added carrots for beta-carotene, walnuts for added protein and omega 3s, and raisins for added antioxidants.

These waffles have a crunchy outside and the inside is fluffy, sweet, and nutty.  I hope you like it as much as we did!

Ingredients:

  • 1.5 cups of unbleached all purpose flour
  • 1 cup of teff flour
  • 2/3 cup of shredded carrot (1 carrot)
  • 2/3 cup of raisins
  • 1/2 cup of walnuts
  • 1/4 cup of coconut oil
  • 4 tablespoons of sucanat or muscovado sugar
  • 2 teaspoon of baking powder
  • 1 teaspoon of baking soda
  • 3/4 teaspoon of sea salt
  • 2 and 1/4 cup of hemp milk, almond milk, oat milk, rice milk, or soy milk
  • 3 tablespoons of ground flax seeds
  • 3 teaspoons of cinnamon
  • 1/4 teaspoon of ground nutmeg
  • olive oil spray

Directions:

  1. Combine all of the dry ingrediets: flour, salt, baking soda, baking powder, cinnamon, nutmeg, and sugar.
  2. Mix together.
  3. Add the rest of the ingredients: non-dairy milk, flax seeds, carrot, raisins, walnuts, and coconut oil.
  4. Mix together.
  5. Heat the waffle iron and spray with olive oil.
  6. Follow directions in the manual to cook the waffles.
  7. Top it off with hemp seeds, chia seeds, fresh fruits, and or maple syrup.
  8. Enjoy!

Vegan, Chocolate, and Coconut Mini Doughnuts

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My 3-year-old has been curious about doughnuts after she saw watched a television show she saw on PBS.  I noticed that every time we drive by a doughnut place, she would ask about the doughnuts.  She wanted to know what they were, how they were made, how they tasted like, and if they were vegan.   Then, I explain to her that doughnuts are mostly made up of flour and sugar, then deep-fried, and then dipped into more sugar.  And, that it is most likely not vegan.  She asked enough times a couple of weeks ago, that it made me want to buy a doughnut maker!  And, this is the one I got.

…..I have to say, it is pretty cool!

Click here or the picture for more info.

I have never made doughnuts before, and unfortunately, there was only one recipe for doughnuts in the user’s manual.  That recipe required the use of butter,eggs,  sugar, and more butter.  Not my ideal recipe, but it was still better than an average doughnut hat you buy at the doughnut shop because it is “baked”.

So, I decided to alter the recipe a bit to make it more “my style”.   And, like I said, this was my first time making doughnuts, so I wasn’t really sure on how they were going to turn out.  I wanted to “healthify” it the best that I could, so it is not as sweet and greasy.  Surprisingly, they turned out very good!  My family and I really liked the outcome!  It is chocolaty, coconutty, and delicious!  I hope you guys enjoy it as well!

Also, I have to add that my daughter had a blast helping me make them!

Ingredients:

  • 1.5 cups of unbleached, organic, all-purpose flour
  • 1.5 cups of NON-DAIRY milk
  • 6 pitted medjool dates
  • 1 egg-replacer (Ener-G)
  • 5 tablespoons of coconut oil
  • 4 tablespoons of organic cacao powder
  • 1/4 teaspoon of cinnamon
  • 1/4 teaspoon of salt
  • 5 tablespoons of unsweetened organic shredded coconuts
  • 1 tablespoon of organic sucanat sugar.
  • 1/4 cup of maple syrup

Directions:

  1. Mix egg-replacer and set aside (follow instructions on package).
  2. Blend milk and dates in a blender or food processor until smooth (consistency of runny yogurt).
  3. In a large bowl, pour flour, cinnamon, salt, and cacao powder and mix.
  4. In another bowl, mix coconut oil (make sure it is not in solid form), with milk/date mixture, and egg-replacer.  When it is thoroughly mixed together, add it to the dry ingredients.
  5. Mix it well.
  6. Spoon into doughnut maker.
  7. Close and “bake” for 2-3 minutes.
  8. In a regular-sized bowl, mix shredded coconut with sucanat sugar.
  9. Put your maple syrup in another regular-sized bowl.
  10. First, dip your cooked doughnuts into the maple syrup and then dip it into the shredded coconut and sucanat mixture.  Note: I only dipped the top of the doughnuts, but if you want it a little bit sweeter, you can dip the whole thing in maple syrup and then roll it into the shredded coconut.
  11. Serve with espresso, cappuccino, coffee, hot chocolate, or with just plain non-dairy milk!
  12. Enjoy!

Vegan Blue Berry Mini Bran Muffins

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This is a modified version of my vegan blueberry chocolate chip bran muffin.   I made these today because my daughter’s ballet class is having a little party tomorrow.  I am sure that the majority of the snacks that will be served won’t be vegan, so I wanted to make sure my little ballerina will have something to munch on while everyone else is eating cupcakes, cookies, and candy.

I wanted these muffins to be a bit healthier than the average ones which is why I used whole wheat, all natural sucanat sugar, coconut milk, bran, etc.  And, they are moist and delicious!

I am sure you will like them!

Ingredients:

  • 1.25 cups of wheat bran
  • 1 cup of whole wheat flour
  • 1 cup of Thai coconut milk
  • 1 cup of blueberries
  • 2/3 cup of sucanat unprocessed sugar
  • 1/4 cup of applesauce
  • 1 teaspoon of baking powder
  • 1 teaspoon of baking soda
  • 1/2 teaspoon of sea salt
  • 1 teaspoon of vanilla
  • 1 tablespoon of molasses (for added iron)

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix coconut milk and wheat bran together.  Let the milk  absorb into the bran (10 minutes).
  3. In another bowl, mix applesauce, vanilla, sea salt, and brown sugar together
  4. Pour applesauce mixture in with the bran and add flour, baking soda, and baking powder.
  5. Mix together.
  6. Add the blueberries and mix it in.
  7. Place into greased cupcake liners.  Fill it up 3/4 of the way.
  8. Bake in preheated oven for 20 minutes.
  9. Enjoy!

Gluten-Free Vegan Rhubarb Zucchini Quinoa Pancakes with Blueberry Banana “syrup”

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My child loved these!

Are you looking fora high energy, high protein, high fiber, vegan, and gluten-free breakfast with lots of vitamins and minerals?…well, here it is!

This is a wonderful combination of grains, vegetables, and fruits!

Zucchini is awesome in many ways (magnesium and potassium for better heart health).  It is high in antioxidants (vitamin c and a) and carries cancer preventing properties.  It is high in manganese (for healthier skin).  Also, it helps your body absorb iron more efficiently.

Rhubarb is a good source of calcium and vitamin c (helps your body absorb iron better as well).

Quinoa is known for its protein packed with protein, antioxidants, fiber, calcium, and other vitamins and minerals.

Oatmeal contains lignans, which help protect you from heart disease.  It is low-calorie, high fiber, high in antioxidants, and delicious.

Corn is also packed with thiamin (B1), vitamin B5, folate, fiber and vitamin c.

Blueberries are just plain awesome.  It is known to help reduce belly fat, improve memory loss, and it even helps aid digestion.  Blueberries are high in vitamins and antioxidants and is also known to have cancer/disease fighting properties.

Bananas are high in potassium, vitamin B6, fiber, and vitamin c.

Ingredients:

  • 1.5 cups of blended rhubarb and zucchini (1 zucchini and 2/3 cup of rhubarb)
  • 1/3 cup of organic quinoa flour
  • 1/3 cup of organic corn meal
  • 1/3 cup of organic rolled oats
  • 2/3 cup of non dairy milk (soy, almond, hemp, etc.) Note: for thinner pancakes, add 1 cup instead of 2/3 cup of milk
  • 3 tablespoons of canola oil
  • 2 Ener-G egg replacer
  • 2 tablespoons of organic sucanat (sugar)
  • 1/6 cup of coconut cream (note: if you can’t find these, you can just add 3 tablespoons of cold pressed coconut oil and 1 tablespoon of raw agave)
  • 1 tablespoon of almond extract
  • 1 tablespoon of baking powder
  • 1 tablespoon of molasses (for added iron)
  • 1/2 teaspoon of baking soda
  • 1/2 teaspoon of ancient sea salt

Ingredients for Blueberry Banana “syrup”:

  • 1 cup of blueberries
  • 1 banana
  • 1/4 cup of raw agave (add more agave if you want it thinner)

Directions for syrup: blend all ingredients together until there are no lumps.

Directions for Pancakes:

  1. Make “syrup”.
  2. In a food processor, blend zucchini and rhubab together.
  3. Pour rhubarb and zucchini into a bowl.
  4. Add milk, sugar, molasses, cream of coconut, canola oil, almond extract and salt into the bowl.
  5. Mix it well.
  6. Add quinoa flour, corn meal, oats, baking soda, and baking powder.
  7. Mix well.
  8. Heat griddle (low to medium).
  9. Spray griddle with olive oil or coconut oil.
  10. Pour batter and cook pancakes for a few minutes on each side.
  11. Stack pancakes on a plate and serve with syrup.
  12. Enjoy!

A Healthy Fall Breakfast: Quinoa, Sweet Potato, Apple Pudding

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Ahhhhh, fall!  I love this time of year!…cool weather, multicolored trees, Halloween, scary stories, costumes, etc.  I also love fall produce!….apples, turnips, sweet potatoes, pumpkins, squash, pomegranates, etc.

This morning I decided to use the produce I received from my CSA (community supported agriculture).  I was craving something with sweet potatoes, cinnamon, apples, and nuts.  And, we love quionoa in this family.  So, I threw it all together and made pudding.

Why I love this dish: packed with vitamins and minerals (vitamin A, C, omega 3s, etc), protein, and fiber.  Click here to get a little info on sweet potatoes: Reasons to love sweet potatoes.

Ingredients:

  • 1 cup of organic cooked quinoa
  • 1 med-large organic sweet potato
  • 2/3 cup of organic applesauce
  • 5 to 6 tablespoons of organic sucanat sugar or raw agave
  • 1/2 cup of hemp milk
  • 1/4 cup of organic raisins
  • 2 teaspoons of cinnamon
  • 2 pinches of nutmeg
  • 1 pinch of salt
  • Walnuts for topping

  Directions:

  1. Cook quinoa and set aside.
  2. Chop and cook sweet potato.  I just covered it in water and boiled for about 10 minutes or so.
  3. After sweet potato is cooked, blend it with applesauce.
  4. Place blended sweet potato and apple back into pan.
  5. Add milk, cinnamon, salt, nutmeg, raisins, and sugar.
  6. Mix it all together.
  7. Add quinoa.
  8. Cook together for a few minutes.
  9. Place in a bowl and top it off with walnuts (or pecans).
  10. Enjoy!

Super Healthy Breakfast Idea: Raw Vegan Cookies and Green Smoothie

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This is what we had for breakfast today!  Delicious and super nutritious!  This beats coffee and donuts!  This has lots of fiber, protein, omega 3s and 6s, and lots of vitamins and minerals.  Yay for healthy!

Ingredients for Green Smoothie:

    • 1/3 cup of strawberries
    • 1 cup of spinach
    • 1 banana
    • 1/4 cup of ice
    • 1/3 cup of non dairy milk or coconut water with agave (if you want to keep it “raw”)
    • 3-4 spirulina tablets (sea weed)…for info: Now Foods Spirulina 500mg, Tablets, 500-Count (See all Vitamin B12 Supplements)
    • 3 tablespoons of hemp seeds
    • 1/2 of a small zucchini (optional)
    • 1 small carrot (optional)

Super healthy “raw vegan cookie”

So, I took the pulp from my juice and used it to make this cookie.

Ingredients:

  • 2 cups of pulp (note: you can just use carrot and sweet potato pulp if you don’t want to get all elaborate with the juice)
  • 3 bananas
  • 1 teaspoon of pure vanilla extract
  • a pinch of sea salt
  • 3 to 4 tablespoons of raw cacao powder
  • 4 tablespoons of sesame seeds

Directions:

  1. Place all ingredients in a food processor.
  2. Shape into a cookie.
  3. Place in the dehydrator.
  4. Dehydrate for 16 hours.
  5. Enjoy!

Carrot Cake Bran Muffin with Coconut Butter Frosting

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This is a delicious and healthier version of a traditional carrot cake.  It contains of fiber, protein, omega 3s, and other vitamins and minerals.  It is also very easy to make.  And, if you “juice”, you can use your carrot pulp for this!

Ingredients:

  • 2 cups of whole wheat flour
  • 2 cups of carrot pulp or finely shredded carrots
  • 1 cup of bran
  • 2/3 cup of walnuts
  • 1/3 cup of applesauce
  • 1/3 cup of canola oil
  • 2/3 cup of raw agave
  • 1/2 cup of nut milk (today I used almond milk
  • 1/4 cup of cranberries or raisins
  • 4 tablespoons of brown sugar
  • 2 egg substitute (I always use ENER-G egg replacer)
  • 1 teaspoon of baking soda
  • 1 teaspoon of baking powder
  • 1 teaspoon of vanilla
  • 1/2 teaspoon of salt
  • 1.5 teaspoon of cinnamon
  • 1/2 teaspoon of nutmeg
  • 1/4 teaspoon of ginger

Directions: 

  1. Preheat oven to 350 degrees.
  2. Mix the oil, applesauce, milk, vanilla, and agave together (wet ingredients).
  3. Add Carrots, salt, brown sugar, and the spices together (nutmeg, cinnamon, nutmeg) to the wet ingredients.
  4. Mix the dry ingredients together. flour, bran, baking soda, baking powder, walnuts, and cranberry/raisins.
  5. Mix the wet ingredients with the dry ingredients.
  6. Line the muffin tray with cupcake liners.
  7. Spray the cupcake liners with cold pressed olive oil spray.
  8. Scoop the muffin batter into the cupcake liners, filling it up just a bit more than 3/4′s of the way.
  9. Bake for 30 minutes.
  10. Let cool.

Now you can enjoy it as it is, but you can add some “delicious” frosting to it.  I like it either way….

Ingredients for frosting (optional):

  • 10 oz of shredded coconut
  • 4 oz of coconut oil
  • 4 oz of raw agave
  • 1 tsp of vanilla

Directions for frosting: Blend it in a Vitamix for a few minutes.  If you don’t have a Vitamix blender, use a food processor.

Top the carrot cake bran muffins off with the coconut frosting.  I just added a bit of carrot pulp to the top for decoration.