Chia Breakfast

 I love this breakfast. I eat it  regularly. I mix up the fruit I eat with it for variety (I love cherries for instance). It also works to make it the night before and put it in a glass container. The next morning you can just grab the container as you head out for work (I'd add the sliced banana in the morning). 

Modified from www.drfuhrman.com

Ingredients:
1 cup unsweetened soy, hemp or almond milk
1 tablespoon ground chia seeds
1/4 cup rolled oats
1/4 teaspoon alcohol-free vanilla extract
1 cup blueberries or other mixed berries
1 tablespoon walnuts
1 sliced banana (optional)
1 teaspoon cinnamon

Instructions:

In a bowl, mix together all ingredients except blueberries and banana. Let mixture sit for 10 minutes. (For an on-the-run breakfast, make the night before and store in the refrigerator) 

Stir in blueberries and banana. Add additional non-dairy milk if desired to adjust consistency.

Note: Chia seeds absorb water very easily; when you combine them with a liquid, they form a gel. This recipe takes advantage of that property to make a delicious breakfast.

 

Blueberry Oatmeal

Here is a oatmeal warm breakfast that is delicious.

Ingredients:
1/2 cup cooked oatmeal (old fashioned tolled oats or steel cut oats). 
1 cup frozen blueberries (thawed or heated in the microwave or stove top)
1/2 teaspoon cinnamon
1 tablespoon ground flax or chia seeds
1 Tablespoon walnuts.

1/2 cup soy, almond or hemp milk (add to taste). 

Instructions:

Cook oatmeal on your stove top. Once oatmeal is cooked at blueberries, bananas, cinnamon, ground seeds, walnuts. Add soy, almond or hemp milk to taste.

 

Quick Tofu Scramble

This recipe makes a big batch that can be stored in the refrigerator and reheated quickly. It can be breakfast, lunch or dinner. 

1 bag frozen organic peppers

1 pound organic firm tofu

1 bag frozen organic mushrooms (I like Shitake's, but you can use any). 

1 onion chopped (yellow, white or red).

1 cup of cilantro.

2 bunches baby bok choy.

1 bunch of broccoli rabe

1/4 cup water (or so).

In a large saute pan add 1/4 cup water, chopped onion and mushrooms. Cook on medium heat 3-5 minutes until mushrooms are cooked through and onions begin to be translucent (but not browned). Crumble tofu by hand and add to sauté pan, stir and cook for another 2 minutes until tofu begins to heat through. Add frozen peppers and stir. Wash and chop the baby bok choy and broccoli rabe. Add broccoli and baby bok choy to sauté pan and sauté for 2 minutes, until slightly tender. Add additional water if needed to keep vegetables from sticking or browning. Remove from heat and add cilantro and stir. (This recipe also works well with fresh peppers and mushrooms, just wash and chop them up before you add them to the tofu scramble).

Tofu scramble tastes great in an ezekial sprouted grain or organic on tortilla that has been gently heated in a dry pan on the stove. Add some chili or salsa to taste.

 

Hearty Greens and Beans Breakfast (**with morning time saving tricks)

Here is a breakfast for in you need something hearty, that is quick to make and will tide you over until lunch through lots of physical work or exercise. 

Ingredients:

1 small clove of garlic chopped.

1/2 cup onion chopped.

1 cup beans (pinto or black, cooked)

2 cups chopped kale. 

1/4 cup mushrooms chopped.

2 tablespoon water.

Unsalted unsweetened hot sauce or peper to taste (like Trader's Joe's). 

Instructions: 

In a saute pan add water, chopped garlic, chopped onions and chopped mushrooms. Cook until onions are translucent - 3-5 minutes (nut not browned). Add chopped kale. Sauté for 1-2 minutes until just tender. Heat beans in the microwave or stove top. Plate beans and kale, onion, garlic mushroom mix. Add a little pepper or hot sauce to taste. 

** To save time in the morning - chop and cook the mushrooms and onions ahead and store win a airtight glass container in the refrigerator. Add to sauté pan after garlic is cooked to heat through. Also - stem and wash the kale leaves and store in the refrigerate run a plastic bag or container. Chop into small pieces right before cooking. The beans are also cooked ahead. I make a batch of them and store them in the refrigerator. 

 

Flax Seed Banana Oatmeal Nut Waffles (or *Pancakes)

If you or someone you love loves waffles or pancakes, here is a nutritarian version.  Remember if you are working to loose weight for health reason, limit the amount of grains to one cup and nuts you eat to 1 ounce in a day. (Just have one, with lots of fruit). 

Modified from a Veganomican Cookbook recipe

Ingredients for waffles:

1 and 3/4 cup plain unsweetened organic soy milk
¼ cup water
2 teaspoons apple cider vinegar
2 average size ripe bananas
1 teaspoon vanilla extract
1 cup rolled oats (uncooked) 
1 ¼ cup whole wheat flour (can use another whole grain flour if you want to avoid gluten or wheat, like almond flour). 
¼ cup ground flax seed
2 teaspoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1 cup raw unsalted nuts chopped (I like pecans, but walnuts or mixed nuts are great too).
A little canola oil for the waffle iron if needed.
Fresh Fruit of your choice for the top (I like chopped bananas and strawberries)..

Ingredients for the syrup
2 cups frozen fruit 

Instructions for Waffles:
Preheat your waffle iron. Pour the soy milk, water and vinegar into a bowl together and set aside to curdle.

Lace the oats into a high powered blender and blend, making them into a flour. In a large bowl, add the dry ingredients: oats flour (that you just ground), whole wheat flour, ground flax seed, cinnamon, baking powder, baking soda and stir until well mixed.

In a high powered blender add the banana, soy milk-vinegar-water mixture, and vanilla. Blend until smooth. 

Pour liquid mixture into the flour mixture. Don’t over mix, but mix until minimum lumps. Fold in the chopped nuts. 

Lightly oil the cooking surface of your waffle iron. Use a paper towel or napkin and put a little oil on it. Rub the surface of the iron with the oiled paper napkin and cook the waffles according to the manufacturer’s directions.  Serve with sliced strawberries and bananas or other fruit. 

Instructions for Syrup – microwave or stove top heat the frozen fruit until warmed through. Blend in a high powered blender to make a syrup.

If you have any left over - you can place the cooked waffles in plastic bag in the freezer and then in a toaster when you are ready to reheat and eat. 

* Pancakes - the same batter will make great pancakes if thinned a little with additional soy milk.