Breakfast – The most important meal of the day!

Almond Pancakes

Prep Time:

10 minutes

Cooking Time:

10 minutes

Yields:

4 servings

Ingredients:

1 egg

1 ½ cups almond or rice milk

¼ cup canola oil

1 ¾ cups oat or whole wheat pastry flour

½ cup almonds, finely chopped

1 tablespoon non-aluminum baking powder

½ teaspoon sea salt

Directions:

  1. Mix egg, milk and oil in a medium-size bowl.
  2. Mix flour, almonds, baking powder and salt into a small bowl.
  3. Combine dry ingredients into the wet ingredients.
  4. Mix until dry ingredients are moistened.
  5. Using a ¼ - ½ cup measuring cup drop pancakes onto a lightly oiled skillet and cook until golden brown on both sides.
  6. Serve warm with maple syrup or honey.

Notes:

  • Try ½ cup of shredded coconut and/or ¼ cup malt-sweetened chocolate chips instead of almonds.
  • Try a little lemon zest, the juice of one lemon (add a little less milk) and ½ cup poppy seeds for lemon poppy seed pancakes

Muesli

Prep Time:

5 minutes

Cooking Time:

None

Yields:

3 servings

Ingredients:

1 cup rolled oats

2 cups almond milk

5 to 6 dates, chopped

½ cup sunflower seeds

Directions:

  1. Soak all ingredients overnight covered and it will be done by the morning without cooking!

Notes:

  • Add shredded coconut, raisins or brown rice syrup before eating.

Japanese Style Breakfast

Prep Time:

5 minutes

Cooking Time:

10 minutes

Yields:

1 serving

Ingredients:

4 bok choy leaves

1 teaspoon toasted sesame oil

1 tablespoon brown rice vinegar

1 tablespoon tamari

½ cup cooked brown rice

Sesame seeds (optional)

Directions:

  1. Wash bok choy and chop into bite-size pieces.
  2. Heat sesame oil in a sauté pan.
  3. Add bok choy and stir fry for one minute.
  4. Add vinegar, tamari and brown rice.
  5. Stir gently and continue cooking for about 3 minutes, until everything is warm.
  6. Transfer to a bowl to eat.
  7. Garnish with sesame seeds if desired.

Notes:

  • For extra protein add 4 ounces of cooked salmon or other fish

Easy Homemade Granola

Prep Time:

5 minutes

Cooking Time:

15 minutes

Yields:

3 servings

Ingredients:

2 cups rolled oats

½ cup slivered almonds

½ cup dried shredded coconut

¼ cup crystallized ginger

¼ cup coconut oil

¼ cup maple syrup

Directions:

  1. Preheat oven to 350 degrees.
  2. Combine all ingredients into a large bowl.
  3. Spread mixture in a thin layer on a cookie sheet.
  4. Bake for 5 minutes and then stir with a spatula.
  5. Bake another 5 minutes and then stir again.
  6. Keep baking for about 15 minutes total until golden brown all over.
  7. Eat immediately or cool for about 10 minutes prior to serving.

Notes:

  • Double this recipe and store it in an airtight container in the pantry. Enjoy it with milk or yogurt all week.

Amaranth and Polenta Porridge

Prep Time:

5 minutes

Cooking Time:

40 minutes

Yields:

4 servings

Ingredients:

3 cups water

½ teaspoon sea salt

½ cup polenta

½ cup amaranth

½ cup dried cranberries

½ cup pine nuts

1-2 tablespoons honey

¼ cup milk (or non-dairy milk)

Directions:

  1. Bring water with salt to a boil.
  2. Add polenta and amaranth.
  3. Reduce heat and simmer, cover for about 30 minutes. Stir occasionally.
  4. After 20 minutes, add in cranberries and stir.
  5. When porridge is soft and creamy remove from heat.
  6. Add pine nuts, honey, milk and enjoy!

Morning Kasha

Prep Time:

5 minutes

Cooking Time:

2 minutes

Yields:

1 serving

Ingredients:

1 cup cooked kasha

1 apple, diced

2 tablespoons almond or cashew butter

2 tablespoons water (use more if needed)

1 teaspoon cinnamon

Maple syrup

Directions:

  1. Place kasha in a steamer over boiling water. Steam until warm.
  2. Combine warm kasha and apple in a breakfast bowl.
  3. In a separate bowl mix nut butter with 2 tablespoons of water.
  4. Blend with fork until creamy like a sauce. If needed add a bit more water. Mixture should not be too runny.
  5. Pour peanut sauce over kasha and apples and mix well.
  6. Sprinkle with cinnamon and drizzle with maple syrup.

Notes:

  • Make kasha for dinner instead and use the leftovers for breakfast.
  • Kasha keeps well with a splash of olive oil in the fridge for 3-4 days.

Oatmeal Pancakes or Waffles

Prep Time:

10 minutes

Cooking Time:

10-20 minutes

Yields:

2 servings

Ingredients:

2 cups rolled oats

2 cups water

1 banana

2 tablespoons maple syrup

¼ teaspoon sea salt

1 teaspoon vanilla extract

2 teaspoons oil

Directions:

  1. Place all ingredients, except oil, in a blender and blend until smooth.
  2. Let stand a few minutes until batter thickens.
  3. If batter is too thick to pour easily, add some water.
  4. Heat oil in frying pan or skillet.
  5. Pour batter, by ¼ - ½ cup, into pan and cook for 2-3 minutes on each side.
  6. For waffles: Pour into a heated waffle iron and cook for 10 minutes.

Notes:

  • Try adding chopped walnuts to the pancake batter.
  • Top with simple fruit syrup made by heating apple juice to almost boiling and stirring in kudzu root to thicken.

Rice Porridge with Apples

Prep Time:

5 minutes

Cooking Time:

15 minutes

Yields:

3 servings

Ingredients:

2 cups leftover brown rice ¼ cup water, rice milk or coconut water

1 tablespoon maple syrup

1 teaspoon ground cinnamon

Pinch of sea salt

1 apple, peeled and diced

Directions:

  1. Add rice, liquid, maple syrup, cinnamon and salt to a pan and cook over medium-low heat.
  2. Add apple and mix well.
  3. Bring mixture to a boil, then reduce heat to low and simmer.
  4. Continue cooking for about 10 minutes or until the apple is soft.
  5. Enjoy hot.

Notes:

  • You can use any leftover grain in place of the rice.

Scrambled Eggs and Greens

Prep Time:

10 minutes

Cooking Time:

12 minutes

Yields:

1-2 servings

Ingredients:

2 eggs

1 tablespoon olive oil

1 leek, chopped into small pieces

1 clove garlic, minced

1 carrot, diced

1 cup chopped spinach, dandelion, watercress or chard

Directions:

  1. Beat the eggs in a small bowl.
  2. Heat the oil in a frying pan.
  3. Sauté leek for 3 minutes.
  4. Add garlic and sauté for one minute.
  5. Add carrots, cover and cook 5 minutes on low heat until carrots are softened.
  6. Remove vegetables and put on a plate.
  7. Add a little oil to the pan if it’s dry, add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked.
  8. Add greens and other vegetables back into pan.
  9. Stir all ingredients together until eggs are completely cooked.
  10. Add salt and pepper to taste and serve.

Warm Gingery Oatmeal

Prep Time:

5 minutes

Cooking Time:

15 minutes

Yields:

3 servings

Ingredients:

2 cups water

1 cup rolled oats

¼ cup raisins

¼ cup goji berries

2 teaspoons grated ginger

Pinch of salt

¼ cup sunflower seeds

1 tablespoon brown rice syrup

Directions:

  1. Bring water to boil.
  2. Add oats, raisins, goji berries, ginger and a pinch of salt.
  3. Reduce heat to low.
  4. Cook until water is absorbed and oats become creamy (about 7 minutes).
  5. Remove from heat and add sunflower seeds and brown rice syrup.

Notes:

  • To make oatmeal creamier try using rice or nut milk instead of water.

Guacamole Toast

Prep Time:

2 minutes

Cooking Time:

2 minutes

Yields:

2 servings

Ingredients:

1 avocado

1 lime

4 slices of whole wheat or spelt bread

1 cup chopped cilantro

Salt to taste

Fresh ground pepper to taste

Directions:

  1. Cut avocado in quarters, removing skin and pit.
  2. Toast bread
  3. Mash avocado slices on bread with fork.
  4. Cut lime in quarters and squeeze one quarter on top of avocado on each slice of bread.
  5. Add salt and pepper to taste
  6. Add cilantro to each slice.

Notes:

  • Add anything else to this that you might enjoy, such as tomato or onion.

Banana Almond Smoothie

Prep Time:

2 minutes

Cooking Time:

2 minutes

Yields:

1 servings

Ingredients:

1 frozen banana

1 cup yogurt, almond or rice milk

¼ cup of almonds

1 teaspoon vanilla

Directions:

  1. Place all ingredients in blender and blend until smooth and free of large chunks.

Notes:

  • Substitute almonds for any nut that you enjoy.