Breakfast Spirals

This recipe uses a lot of processed ingredients, which I don't really care for, but it makes for a delicious breakfast that's easy to prepare. Make ahead of time and store in the refrigerator or freezer, then just pop them in the microwave in the morning and pair with fruit for a quick and easy breakfast.

1 tube refrigerated bread dough
2 T. flour
1/2 onion, diced
8 oz. soy sausage crumbles
1/4 c. vegan parmesan cheese (optional)

Unroll bread dough onto a cutting board covered in flour. Brown sausage crumbles and onion in a large skillet. If necessary, use a small amount of olive oil to prevent from sticking.

Spread hot sausage crumbles and cheese, if using, over the bread dough. Roll dough, keeping ends even, much like a cinnamon roll. Slice into 1/2 inch pieces and arrange on a baking sheet covered with foil and/or cooking spray. Bake for 15 minutes or until slightly golden.

Serve immediately or refrigerate/freeze until ready to eat. Makes about 16 pieces.

Blueberry Oatmeal Pie

Okay, this isn't actually pie - sorry, no pie for breakfast - but that is EXACTLY what it smelled like when it was finished cooking. It was a really nice twist to the usual Power Oatmeal I normally eat for breakfast.

1 1/3 c. hot water
1/2 c. rolled oats
2 T. ground flax seeds
1 T. wheat germ
1 t. cinnamon, more or less to taste (I l.o.v.e. cinnamon!)
1 T. agave nectar
1/2 c. blueberries

Bring hot water to a boil in a medium saucepan. Reduce heat to medium, add oats, and cook for 3 minutes or until oats are tender. Remove from heat and stir in flax, wheat germ and cinnamon. Top with agave and blueberries. Add a small amount of almond milk, if desired.

Serves 1.

Note: To get the true blueberry pie smell, let the oatmeal cool. With blueberries in the bowl, microwave for about 1 minute or until some of the blueberries pop. Stir well.

The Power of a Power Breakfast

We've all heard it a million times: Breakfast is the most important meal of the day. Eating breakfast gives a jump-start to our metabolism and helps fuel our minds for the day ahead. Breakfast for me used to consist of coffee, coffee, then another cup of coffee. I've experimented with various breakfast combinations, and my Power Breakfast, as I call it, is the one that seems to do the trick. I knew it made me feel better, but I didn't realize its full power until I passed it along.

All the research I have found supports that combining protein and fiber is the best way to stay full and help avoid mindless snacking. That being said, I suppose I should tell you about my Power Breakfast before going any further. To make my Power Breakfast, I bring 1 1/2 cups of water to a boil in small saucepan. Add 1/2 cup oats and cook until done (it's very runny at this point). Turn off the heat, add 1/8 c. dried cranberries, and 1 tablespoon each of wheat germ and ground flax, which will thicken the cereal substantially. Stir in a little agave nectar, top with some almond milk and you're good to go. For an occasional treat I will crush a few pecans on top.

It's just oatmeal, right? What exactly makes it a Power Breakfast? Well, for starters, it's high in fiber. You're getting 10 grams of fiber in this little bowl of cereal. It's not doing too bad in the protein arena either - it packs 12 grams of protein. From the wheat germ and and flax seed you're getting folic acid, Vitamin E, and those heart-healthy Omega-3's (plus fiber and protein). Agave nectar is a low glycemic sweetener, so it won't cause spikes in your blood sugar that can lead to cravings for other non-healthy foods.

So I noticed it was working for me. After about 2 weeks of eating it consistently for breakfast (and other lifestyle changes, too, it's not a magic potion) I have lost almost 9 pounds. I found that I was saited until lunchtime. That was good enough, but my mom then said she was trying to lose weight. I'm sort of the "nutritional expert" in our family (and I use the term lightly), so I offered her my Power Breakfast idea and gave her some ground flax seeds to try. She started eating it 2 to 3 mornings per week and has lost 5 pounds in the past 2 weeks. She also commented that she has decreased cravings for snack foods and actually feels like her body is detoxing. How wonderful is that?!?

Oh, and one other thing: it's best to grind the flax seeds right before you use them to unleash their full power. I personally am not one of those people motivated enough to pull out the coffee grinder and/or blender every morning to grind one tablespoon of flax. The alternative is to grind some ahead of time (I usually grind enough for one week) and keep it in the refrigerator. I figure grinding a week's worth and storing it is better than not using it at all. Oh, and in case you were wondering, flax seeds do absolutely nothing for you if they're not ground. Just FYI. ;o)

Try my Power Breakfast for two weeks. If you're not completely satisfied, I will fully refund the purchase price of reading this blog. (Okay, bad joke, sorry, but seriously - try it!)

Nutty Breakfast Cereal

Okay, okay, if you tell me this is just decorated oatmeal you'd be right - but it is DELICIOUS decorated oatmeal. It's full of protein, fiber and Omega-3's, so it's not only wonderfully good for you, but it keeps you full. Perfect on mornings when you wake up to snow.

1 1/3 c. water
Scant 1/2 cup rolled oats
1 T. wheat germ
1 T. ground flax seed
1 to 2 T. agave nectar
2 T. almond butter
1 t. Sucanat
1/8 c. pecans, crushed

Bring water to a rolling boil in a small saucepan over medium heat. Add oats, stir, and cook for 2 minutes. Add wheat germ and flax seed and cook an additional 1 minute. Remove from heat and stir in agave nectar and almond butter.

Pour cereal into a serving bowl. Sprinkle with Sucanat and crushed pecans. Serve with almond or cococnut milk, if desired.

Note: When I make breakfast cereals, I usually only make 1 serving because the kids don't like it. They usually eat dry cereal with milk or bagels for breakfast. Any of my breakfast recipes can be doubled, tripled or more to feed a family.

Low Fat Vegan Muffins

These muffins take a little bit longer to make than their unhealthy commercially packaged counterparts, but they're totally yummy. Experiment with variations by adding vegan chocolate and peanut butter chips, raisins, craisins, nuts, coconut, dates or pretty much anything else you can think of - even fresh blueberries! Muffins are always a hit at our house.

2 T. ground flax seed
1 c. whole wheat flour
3/4 c. white flour
1/3 c. Sucanat
2 t. baking powder
1/4 t. Real Salt
1/4 c. apple sauce
3/4 c. almond milk (or other non-dairy milk)

Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray, or line with paper cups.

In a medium-sized mixing bowl, combine ground flax seed with 4 tablespoons water. Stir with a fork or wisk and let stand for about 5 minutes, or until gooey. Note: Most "flax-egg" recipes call for 1 T. flax to 3 T. water for each flax egg, but I have found that the 2:4 ratio works better for these muffins.

While flax is sitting, combine flours, Sucanat, baking powder and salt in a large mixing bowl. Stir to combine. Make a small well in the middle of the flour mixture for the wet ingredients. Set aside.

To the flax mixture, add applesauce and almond milk, stirring to combine. Pour liquid mixture into the center of the dry ingredients. Stir in small circles, starting in the middle, slowly increasing the amount of flour mixture being pulled into the dough. Continue stirring until all dry ingredients are completely incorporated. It may be necessary to add a little more applesauce or almond milk. Mixture should be very thick. If using any add-ins, like blueberries or raisins, add them now and stir into the dough.

Portion dough equally between the 12 cups in the muffin tins. Bake for 18 to 20 minutes or until golden brown. Let cool in the pan for about 5 minutes before serving.

Sweet 'n Creamy Dippy Spread

I originally made this as a dip for my homemade sweet potato fries, but it was absolutely delish spread on a bagel. This could easily be adapted as a savory dip/spread by adjusting the seasonings. The boys watched me make it and STILL didn't notice the beans. Bonus: a high protein, high fiber dip/spread that tastes sweet and creamy.

1 1/2 c. cooked white beans
1/8 c. agave nectar
1/2 t. cinnamon
1/2 t. nutmeg
2 T. cashew butter
Non-dairy milk as needed

Place all ingredients except milk in a blender - preferably a high powered blender like BlendTec (but a regular blender will also work). Begin processing on low speed, drizzling milk in through opening in the lid. Use as much as needed for a smooth consistency, but remember this will be a dip/spread so it should be thick.

Process on medium high speed until very smooth. Check for taste, adding additional agave or seasonings if desired. Serve immediately or store in an airtight container in the refrigerator for several days.

Note: Cashew butter is quite expensive. I use it frequently because of the creaminess it lends to dishes, so I have it on hand. If you don't use it and don't want to buy an expensive jar for one recipe, soak a large handful of raw cashews in hot water for 30 minutes and use in place of the cashew butter, or use peanut butter or almond butter instead. These nut butters have a more distinct taste (and you will probably notice a hint of peanuts or almonds respectively), but it will still be delicious.

Garden-Fresh Breakfast Burrito

We helped my mom "put the garden to sleep" last weekend, which means we came home with bags and bags of veggies from her garden. I get tired of eating oatmeal every morning (which is usually breakfast because I'm in a rush) and I needed to use up the veggies before they went bad. The bell pepper and zucchini I used in this reciep were VERY tiny, so it worked well for a single burrito. If you have bigger veggies simply use half and save the other half for later.

Olive oil
1 very small green bell pepper (or other pepper), thinly sliced
1/4 yellow onion, thinly sliced into half-moon pieces
1 very tiny zucchini (or half a regular small zucchini), thinly sliced
1/2 t. Southwestern seasoning
2 small roma tomatoes
1 burrito-sized tortilla

Heat a small amount of olive oil in a medium skillet over medium heat. Add pepper and onions, sauteeing until almost soft, about 2-3 minutes. Add zucchini and southwestern seasoning. Stir to evenly distribute seasoning and cook another 2 minutes.

Cut tomatoes lengthwise into quarters. Remove seeds and liquid-y centers, if desired*. (I did this because I was going to be eating it in my new car on the way to work and I didn't want burrito juice going everywhere.) Slice thinly.

Heat tortilla in a dry skillet, over a gas flame or in microwave for 10 seconds, just long enough to soften. Spread tomatoes evenly across center of tortilla. Top with cooked veggies. Add vegan sour cream, if desired. Fold bottom up, then fold sides over to form a burrito.

Makes 1 serving. If you want more than one burrito, just cook and slice more veggies.

*Note: The easiest way I have found to do this is to quarter the tomato and then slide your thumb under the seeds under cold running water.

Tip: Most veggies can be frozen for later use with very little impact on quality. For example, if I dice or slice a whole onion and only use half, I toss it in an airtight container or baggie and save it for next time. My mom likes to carmelize large batches of garlic and freeze it. You can do the same thing with peppers and other veggies. Some veggies require blanching before freezing, like spinach and broccoli. Having veggies ready to go ahead of time really cuts down on porep time, making it easier to create a vegan masterpiece.

Variations: Use any veggies you have on hand. Consider mushrooms, potatoes, avocado, spinach, broccoli, etc. I can't think of a veggie that would NOT go well sauteed up and put in a tortilla. Also consider adding grains like Quinoa or brown rice.

Creamy Peanut Butter Porridge

This is so simple and so delicious. I was trying to think of a healthy way to add protein to my morning oatmeal - and this hit me!

2 c. hot water
1 c. oats
1/4 c. creamy peanut butter
2 T. Sucanat
Banana, blueberries, strawberries or other fruit as desired
Almond or soy milk, if desired

Bring water to a boil in a medium saucepan. Add oats, reduce heat to medium, and stir occasionally until cooked through, about 3-5 minutes (depending on how chewy you like your oats). Remove from heat. Add peanut butter and Sucanat. Stir thoroughly to combine. Cereal will be thick and creamy. Top with bananas and almond milk, if using. Serve immediately.

Makes about 2 servings, but you can see how easy it would be to double or triple the recipe to serve more.

Homemade Granola Part 2

I got this recipe for homemade granola from a girl at work (except that I added the agave nectar and reduced the amount of maple syrup). She tried the recipe I had previously posted on this blog and, after remarking it "smelled good but had no taste," offered me her recipe. It wasn't quite as sweet as I'm used to with granola, but it was very tasty. The next time I make it I will probably add a little Sucanat.

3 c. rolled oats
1/2 c. raw pecans, chopped
1/2 c. raw almonds, chopped
1/2 c. raw walnuts, chopped
1/4 c. agave nectar
1/4 c. pure maple syrup
1/2 t. cinnamon, more or less to taste

Preheat oven to 300 degrees. Cover a baking sheet with tin foil. Do not grease.

Place oats and chopped nuts in a large bowl. Feel free to chop the nuts as coarsely or fine as you choose. Toss to combine. (Add Sucanat at this stage if you prefer your granola sweeter). Pour agave and maple syrup directly on top of the oats mixture. Stir well with a wooden spoon until all oats are moist.

Transfer mixture to prepared baking sheet. Bake for 30 minutes, stirring after 10 and 20 minutes. Watch closely to prevent burning. Let cool completely before storing in an airtight bag for up to one week.

Variations: Add raisins or other dried fruit with the chopped nuts. Think cranberries, blueberries, strawberries or mangoes.

Homemade Granola

This granola is quite tasty, but much softer than commercially prepared granola. Be sure to watch it closely so it doesn't burn.

1/2 c. peanut butter
1/4 c. agave nectar
2 T Earth Balance (or other non-dairy butter)
2 c. oats
1/2 c. almonds, chopped
2 T. ground flax seed
1/2 c. raisins
1/2 c. dried cranberries*
Other nuts or seeds as desired
Cinnamon, nutmeg and/or allspice if desired

Melt peanut butter, agave and Earth Balance in a very large skillet. Combine dry ingredients in a large bowl (including seasonings if using), then add to pan containing liquid ingredients. Cook for about 3 minutes over medium heat.

Transfer to a baking sheet covered with foil and coated with cooking spray. Spread granola mixture evenly on baking sheet. Bake at 350 degrees for 15 minutes. Remove from oven, stir, and bake an additional 15 minutes.

Remove from oven and let cool. Store in a zip-closed gallon storage bag for up to two weeks (for longer storage, keep in refrigerator).

*The most popular variety of dried cranberries are Craisins, which are produced with added sugar (and refined sugar is not vegan because it is bleached with charred animal bones). Recently at the health food store I found dried cranberries with NO sugar that were sweetened with apple juice. They were a little more money, but they were well worth it - if dried fruit can be juicy, these were. :~)

Variation(s): There is no limit to what you can do with homemade granola. Let this recipe simply be a springboard. Add different types of nuts and seeds, dried fruit, coconut, etc until you find something you like. Depending on how strictly vegan you want your recipes, you could even use honey in place of the agave nectar. I personally prefer agave because of the low glycemic index, but it's up to you. :o)

Breakfast Split

Okay, so I totally stole this from The Biggest Loser Family Cookbook with just two tiny twists, so I really can't call it my own. It's just too good not to include, though. A banana split - for breakfast? Doesn't that go against everything pure and wholesome? Well, not if you stick to the good stuff. The boys are on a 5-day streak with this dish for breakfast.

Disclaimer: The chocolate syrup definitely isn't vegan, so you can either leave it out, make your own (I'm going to work on that this weekend) or substitute strawberry syrup or agave nectar if you feel strongly about a completely vegan dish.

1 banana, sliced in half lengthwise
1/4 c. vanilla flavored soy yogurt
1 large or 2 small strawberries, stems removed and diced
1 T. granola or other crunchy vegan cereal
Drizzle sugar-free chocolate syrup

Place sliced banana on a plate or in a bowl. Place yogurt in the center of the banana. Top with strawberries and sprinkle granola. Drizzle chocolate syrup.

To make strawberry sauce (instead of chocolate sauce), blend 3-4 large strawberries with 1-2 T. agave nectar until smooth. Store leftovers covered in the refrigerator for 4-5 days.

Note: Some people have an allergy to soy or choose to avoid soy for a number of reasons. If this is the case, there are other non-dairy yogurts you can use, including rice yogurt and yogurt made from coconut milk. These tend to be more expensive, but they're a wonderful alternative to soy.