This is a variation of the overnight oatmeal only I make it in the morning so I have something warm to eat on cold days. Perfect to make if you are working and have to out the door in a hurry. Oats are loaded with fiber so they are good for the heart and cholesterol levels. Add some cinnamon for extra heart benefits.
Ingredients:
Here's another recipe from FMTV. This is by far my favorite vegan Sunday breakfast especially if you use my Curried Quinoa recipe with this.
Ingredients:
Protein, healthy fats and slow-releasing carbohydrates make for an excellent breakfast, sustain you through your morning with energy and nutrients to support your daily activities. Quinoa is a slow-releasing carbohydrates, so it won't spike your blood sugars, but it's also a complete protein source - making it a great vegan or vegetarian option to ensure you're getting all the essential amino acids to repair and build proteins in the body. Avocado is also an incredible source of vitamins, fiber and healthy fats, which will help to keep you full and your skin glowing! Go here to print this recipe: recipe_smashed_avocado_on_sauteed_greens_and_quinoa.docx Here's my version on overnight oatmeal. This is a great nutritious breakfast if you are busy as you just combine it the night before, shake it and it's ready to go in the morning. It's also great if you need multiple breakfasts that will be taken at different times, like a busy young family or breakfast for a sleepover. You can even have the children make their own as it is so easy. Use a 1 quart jar for adults and a 1 pint jar for children. Oatmeal is great for heart health. It is a good source of iron and is rich in fiber. Non-dairy sources such as almond milk are delicious. Cow's milk is one of the most common food allergens. Chia, hemp and flax seeds contain Omega 3s, protein and fiber. Make sure you use ground flax seeds so your body can absorb them. Nuts, raw sunflower and pumpkin seeds are a good source of protein, healthy fats and minerals. Real maple syrup and raw honey are natural sweeteners. If you get your honey locally like Fredrich's Canadian Honey produced in Cedar, BC. You have the added benefit of helping you with your seasonal allergies. These bees are collecting pollen from our local island plants so it will help to build your immunity slowly and naturally. Ingredients for an Adult Portion (1/2 recipe for kids) 1/2 cup organic oats 1 cup almond/rice or coconut milk 1 Tbs. chia seeds 1 Tbs. hemp seeds 1 Tbs. flax seeds, preferably freshly ground 1 Tbs. nuts (chopped walnuts, almonds, cashews or hazelnuts). 1 Tbs. raw pumpkin and sunflower seeds 1-2 tsp. real maple syrup or raw honey. Method Just combine all the ingredients in the jar, shake to mix and store in the refrigerator overnight. Optional: You can add homemade applesauce and cinnamon. Applesauce provides good fiber from pectin and cinnamon is good for your heart. You can also add some frozen mixed berries at night to the mix. Here's another recipe from Food Matters TV. I made mine with apple sauce instead of eggs as I am a vegan. I will give you both options below. I've made this recipe twice now. The first time I made it by grinding my own almonds. It was delicious but was pretty dense. The second time I bought my almond flour (meal) from Thrifty's bulk section at Port Place Mall. They also had it in the health food aisle but since it only requires 1.5 cups it was much cheaper to buy a smaller amount. You can buy the tapioca starch/arrowroot flour at any supermarket that stocks Red Mill products but it's pretty expensive. You can get the tapioca starch and arrowroot flour at health stores as well. Anyway, the second time it still didn't get much bigger so I am attributing that to using apple sauce instead of eggs. If you do use eggs, remember to buy local, free range, organic eggs. If anyone knows of a good local brand, please leave me a comment below. Why it's so good for you. This breakfast/paleo bread is great to have on hand for breakfast, lunch or as a snack! Suitable for the dairy and gluten intolerant, our breakfast/paleo bread is loaded with ingredients that will help you feel satiated and nourished. Rich in protein, vitamins and minerals. Almond meal (or almond flour) is made from ground up blanched almonds. It is the best tasting gluten free flour and works well in gluten-free baking. This grain-free loaf is much lower in carbs and higher in protein and healthy fats compared to most commercial breads on the market! Ingredients (use organic ingredients where possible)
Method
Note: If using whole almonds, place the almonds in the food processor or high speed blender and process until it resembles a fine flour.
Tip: This bread will last 3-4 days in an airtight container. Freeze leftover slices in a Tupperware container. This recipe is also from FMTV 21-day program. It's vegan, and gluten free. Make sure you buy your nuts and seeds raw. There's a good selection of raw nuts and seeds at health food stores like Pomme Natural and Charlie Brown Health Foods in Nanaimo. Also don't overlook Bulk Barn. They have raw sunflower and pumpkin seeds and also coconut without sulfites. Sulfites are used to dry food and retain their natural color. This is a highly food sensitive additive and can cause severe allergic reactions. This stuff is often found in dried fruit and they don't need to write it on the label so always look for sulfite free on the label when buying these types of products. See www.befoodsafe.com for more information. Why it's good for you. Nuts are high in protein and a great source of healthy fats. Soaking or 'activating' increases the nutrient value of the nuts along with breaking down the problematic compounds to help enhance their digestibility. Enjoy this energizing breakfast; thanks to the mix of protein, healthy fats and delicious natural sweetener! *Soak nuts and seeds the night before you plan on preparing this recipe. Ingredients (use organic ingredients where possible)
Method
This recipe is super easy to make and is so delicious. It makes about 4 cups and lasts about 2 weeks in the refrigerator. This is a dairy-free yogurt and is a probiotic so super supportive for your gut. I think it is better than yogurt. Here's what you will need...
**Organic coconut milk is best. Read the ingredients to ensure you are getting the real deal without too many preservatives, etc. I didn't take my own advice as the coconut milk in the picture contains: coconut milk and guar gum (natural thickening and stabilizing agent derived from a bean). But it also contains: carboxymethyl cellulose - is a fiber which is made from wood pulp or cotton lint. It is found in such foods as: ice cream, dressing, cheese, icing, toppings, gelatinous desserts, infant/baby formula, and cottage cheese. It's used as a thickening agent. It's okay to consume for most people but may cause flatulence. (bonus!) polysorbate 60 - This is an emulsifier and thickener. It's found in frozen dessert, cake mix, salad dressing, donuts, foods with artificial chocolate coating and whipped topping. This one is really bad. It gets a failing grade on the www.befoodsmart.com website. It is known to be commonly contaminated with 1,4 dioxane, which is known to cause cancer in animals. It is derived from petroleum. Yum. So....I went out and bought the Western Family Organic Coconut Milk which was about twenty cents more. It contains organic coconut and organic guar gum. It may contain sulphites which get a D rating on the www.befoodsmart.com website but I've got to draw the line somewhere. I will continue searching for a healthy reasonably priced coconut milk. I've paid from $2.50 to $6.00 for a can of coconut milk so I'll keep you posted. |