Banana-Berry Yogurt Shake
1 banana (frozen, is best)
2 Tbsp. Bulgarian yogurt (or Greek yogurt) 1 bag frozen or 1 box fresh strawberries
1 cup almond milk 1 T. ground flaxseed or hulled hempseed
Blend all ingredients together in a food processor or blender.
Frozen Banana Fluff
1 banana
¼ cup vanilla almond milk
dash vanilla extract (optional)
Ripe bananas won’t be wasted if they are peeled and frozen in plastic bags. Use these for nutritious drinks…any other fruit can be added.
Place soymilk in a blender or processer. Drop small slices of banana one by one and process to desired consistency.
Blueberry Cinnamon Bowl
1/2 c rolled oats
1/2 c. fresh or frozen blueberries
1 Tbsp. freshly ground flaxseeds (or hulled hemp seed)
1/2 Tbsp. ground walnuts
dash of cinnamon
Jenna’s Peach Freeze
1 frozen banana ¼ cup vanilla almond milk
2 large dates, or 4 small 1 tsp. vanilla
3 peaches or nectarines 1/8 tsp. cinnamon
Cut up the bananas and fruit. Mix all ingredients together in a blender.
Granola
4 ½ cups rolled oats ¾ cup maple syrup
½ cup walnuts, coarsely chopped ¼ cup honey
½ cup sunflower seeds ¼ cup canola oil
½ cup almonds 1 tsp. vanilla
½ cup cashew pieces 1 ½ cups dark raisins
½ cup pumpkin seeds
Place rolled oats, walnuts, sunflower seeds, almonds, cashews, and pumpkin seeds in bowl and mix well.
Mix together syrup, honey, canola oil and vanilla, and pour over dry ingredients, coating thoroughly.
Place in large shallow pan and bake at 350 degrees for 45 to 60 minutes, stirring every 10 minutes until brown.
Add raisins. Allow to cool, and refrigerate in airtight container. Keeps in refrigerator for up to two weeks.
Note: This granola is also a good addition to pancake batter, or sprinkled on pancakes when served.
Makes 9 ½ cups.
Buckwheat Pancakes
1 ½ cups Buckwheat Pancake Mix (like Hodgson Mill’s)
1 cup milk (any kind of milk you like; I prefer almond milk but use a lot of rice milk, too)
1 egg
2 Tbs. oil (expeller pressed canola, or walnut oil)
Toppings such as fruit, syrups, honey or molasses.
Preheat griddle to 360 degrees. Place pancake mix into mixing bowl; add milk & egg, stir in vegetable oil. Mix just until blended. Let stand for 5 minutes. Cook on one side until bubbles form on the edges, then flip and cook on the other side until golden brown. Serve hot. Top with blended fruit, maple syrup, honey or molasses. For thinner pancakes use more soymilk.
Variations: Fold ½ cup berries or ½ cup nuts into batter; for apple pancakes decrease milk to 1/3 cup and stir 1 cup applesauce into batter.
Muesli
3 cups rolled oats
5 cups soymilk
1 cup golden raisins
1 cup brown raisins
1 cup slivered blanched almonds, toasted
1 red apple, chopped
1 yellow apple, chopped
Soak oats with soymilk overnight in refrigerator. Before serving, add raisins, almonds, and apples. Serve cold. Keeps in refrigerator for up to 3 days. Serves 6 to 8.
Baked French Toast
This is a breakfast that you prepare the night before, refrigerate overnight, and then just pop into the oven in the morning. The toast is moist throughout with a slight crispness on top. Serve with warmed maple syrup, or a fruit topping (see hints below).
Preparation Time: 5 minutes
Resting Time: overnight
Cooking time: 40 minutes
Servings: 6-8
Resting Time: overnight
Cooking time: 40 minutes
Servings: 6-8
9-10 slices french or sourdough bread (whole wheat preferred)
4 cups Almond milk
3 tablespoons brown sugar
1 teaspoon vanilla
⅛ teaspoon cinnamon
⅛ teaspoon turmeric
⅛ teaspoon salt
4 cups Almond milk
3 tablespoons brown sugar
1 teaspoon vanilla
⅛ teaspoon cinnamon
⅛ teaspoon turmeric
⅛ teaspoon salt
Arrange the bread slices in the bottom of two 9 x 13 inch baking dishes. Do not overlap the slices. Place the remaining ingredients in a blender jar and process briefly. Pour over the bread slices in both dishes. Cover and refrigerate overnight. In the morning, preheat oven to 350 degrees. Remove cover and bake for about 40 minutes until slightly crisp on the top, but still moist throughout.
Hints: This is an easy way to make French toast for a crowd without standing over the griddle in the morning. To make a simple fruit sauce, thaw an unopened package of raspberries (or another favorite fruit) overnight in the refrigerator. In the morning, place in a blender jar, add a small amount of agave nectar (a tablespoon or two) and process until smooth.
Three Egg Omelet
2 eggs
¼ c. egg white
1 Tbsp water
Spinach – a small handful of chopped spinach (fresh or frozen)
Hulled hemp seed – 1 Tbsp.
Cumin powder – sprinkle to taste
Garlic powder – sprinkle to taste
No-salt-added tomato paste – about 2 Tbsp.
Nonstick vegetable oil spray – I prefer Spectrum brand canola that has been cold expressed
Heat skillet to medium heat or slightly hotter. Egg won’t stick with a hot pan. When hot, spray with non-stick spray. Stir up the egg plus water, but do not whip excessively. Pour in pan and cook until the edges are firm, then “ooch” up the edges to allow the wet mixture to contact the rim of the omelet. Continue this until most of that liquid mixture has cooked. Sprinkle on cumin and garlic powder. Put on the tomato paste in dollops, and then the spinach and hulled hemp seed. You may use the Veggie shreds cheddar cheese here if you prefer, but hemp seed is much better for you. Cook another minute and then fold the omelet over on itself so as to make a half circle. Squeeze gently with spatula so any remaining liquid egg mixture will ooze out and cook. The trick is to put the inside ingredients deep inside so this “squeezing” will not empty out your omelet. It is done when no further liquid easily comes out. Serve very hot. Add sweet-hot jalapeno relish to this dish if you like.
High Protein Pancake
Ingredients: egg white, yogurt, soy protein powder (Bob's Red Mill brand is at our local grocery store), Quick Oats, baking powder, plus a pinch of salt. I use the yogurt in the fridge that has an expiration date that has already passed. That means the good bacteria counts have dropped some, and when you heat this batter up, I bet the survivors are few! So you don't want to use the freshest yogurts for this recipe. The older yogurt retains good things like the protein and the predigestedness of the lactose, and it is smoother than cottage cheese. But you could use cottage cheese instead, if that's what you like.
Mix dry ingredients together and store in a covered container at room temperature: Quick oats and the soy powder in a ratio of 3:2 so that might be 1 and 1/2 cup of the oats and 1 cup of the soy protein powder plus 1 tsp of baking powder, and a pinch of salt. (I actually double this for storage.)
Per cup, this mixture has 30 gm protein and 180 calories.
Mix together:
1/2 cup of the dry ingredients
1/3 cup of egg white
1/3 cup of yogurt or cottage cheese
Add a splash of any kind of milk you like to get the consistency of batter that you want. Vanilla almond or vanilla rice milk are my favorite.
Add frozen or fresh blueberries if desired.
Preheat your pan and spray with a cooking spray (There is a new one that I like that is an expeller pressed olive oil spray, brand name "Spectrum") And cook as usual.
Makes 3 4 inch cakes.
Protein 30 gm, calories 180