2 cups soy milk (plain or vanilla)
1 cup quinoa, rinsed
3 TBL light brown sugar
1/8 tsp ground cinnamon
1 cup fresh berries
In medium saucepan bring soy milk to boil. Add quinoa and return to boil. Reduce heat to low, and simmer, covered, until most of the soy milk has been absorbed, about 15 minutes.
Stir in brown sugar and cinnamon. Simmer, covered, until almost all the soy milk has been absorbed, about 8 more minutes.
Serve in bowls and garnish with fresh berries. Add in optional items to customize to your liking, such as ground flax seed, nuts, earth balance, sprinkle of brown sugar or a splash of soy milk. Use almond milk instead of soy.
Makes 2 cups
1/3 stick Earth Balance
½ cup dices brown onion
½ cup sliced fresh mushrooms
2 cups cut green beans
3 cups Imagine Organic No-Chicken broth
½ cup Silk Soy Creamer
1 can 2.8 oz French-fried onion rings
Dash of salt
Dash of black pepper
Dash of garlic powder
1 cup Daiya shredded cheddar cheese
Preheat oven to 350 degrees. Melt Earth Balance in large skillet. Saute the onions and mushrooms in skillet. In a saucepan, boil the green beans in broth for 6 minutes and drain. Add the green beans, silk soy creamer, onion rings, salt, pepper and garlic powder to the onion mixture. Stir well to combine. Pour into greased 1 ½ quart casserole dish. Bake for 20 minutes, then top casserole with cheese and bake 10 minutes longer, or until the casserole is hot and the cheese is melted.
Cooking spray (for loaf pan)
4 very ripe bananas
2 TBL canola oil
1/4 cup Silk soy original creamer
4 egg replacers (Bob’s Red Mill 4 TBL whisked with 12 TBL water)
1 1/2 cup all-purpose flour
1/2 cup oats
1/2 cup sugar
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 TBL ground flaxseed
1/4 cup chocolate chip morsels (reserve 1 TBL)
Preheat oven to 350 degrees F. Lightly spray 8 x 4-inch loaf pan.
In a medium bowl, mash bananas, then add in oil, Silk, and prepared egg replacer. Mix well and set aside.
In a large bowl, combine flour, oats, sugar, baking powder, baking soda, salt, and flaxseed and mix well.
Make a well in the center of the dry ingredients. Add in banana mixture to dry ingredients and mix well to combine.
Stir in 1/3 cup chocolate chips to batter. Pour into loaf pan. Sprinkle 1 TBL of chocolate chips on top of batter.
Bake for 60 minutes or until toothpick inserted in center comes out clean. Let sit for 5 minutes, then turn out of pan and let rest for 30 minutes before cutting.
Tip: add in nuts or replace chocolate chips with dried fruit, like cranberries.
1 TBL vegetable oil (I like olive oil)
1 cup packed fresh spinach leaves
1 red bell pepper diced
1/2 brown onion, diced
2 cloves garlic, pressed through garlic press
1 lb firm tofu, rinsed, pressed between paper towels, and crumbled
1 tsp turmeric or curry powder (I like Spice Islands with turmeric blend)
1/2 tsp garlic salt
2 green onions (scallions) or chives, minced
Heat oil in skillet. Add the bell pepper, onion, and garlic and saute a few minutes until softened and browned. Add in crumbled tofu, spinach, turmeric, and garlic salt and saute for 5 minutes. Add green onions and cook for 1 minute longer. Serves 2-4 depending on how large a breakfast you eat. I like to garnish mine with a small side of freshly prepared guacamole, a sprinkle of soy mozzarella by Daiya, and one slice of toast.
Sub out any ingredient you do not like and sub in things you do. Try:
Diced mushrooms or Lightlife breakfast veggie sausage links (dice a few and add to pan with the bell pepper).
2 boxes (3.8 oz each) Dr. Oetker Organics Vanilla cooked pudding and pie filling mix
4 cups Silk Soy Milk (Very Vanilla)
1 15oz can pumpkin (do not use pumpkin pie filling)
3 tsp pumpkin pie spice blend
Make vanilla pudding, following Dr. Oetker box instructions. Once pudding is cooked, whisk in the can of pumpkin and pumpkin pie spice blend until combined. Divide among 8 ramekins and refrigerate for at least 1 hour before serving.
Tip: add soy or rice whipped topping, graham crumbles or freshly sliced bananas.
1 9.7 oz bar 70% bittersweet dark chocolate bar by Scharffen Berger (dairy free) (use 4 of the 5 pieces, break into pieces)
1 cup Silk Soy Creamer
1 TBL Bob’s Red Mill Egg Replacer (1 TBL whisked with 3 TBL water)
1/2 tsp vanilla extract
pinch of sea salt
1 9″ prepared graham cracker crust (Arrowhead Mills is dairy-free and honey-free) or 1 frozen pie shell
1 1/2 cups marshmallow creme (use Suzanne’s ricemellow creme)
Preheat oven to 350 degrees F. Break chocolate into pieces. In medium saucepan, bring Silk to a simmer. Add in chocolate pieces and whisk until melted and smooth. Remove from heat and whisk in egg replacer (prepared), vanilla and salt.
Pour chocolate mixture into crust. If using no-bake graham cracker, then cover edges with foil strips. If using frozen pie shell, allow to bake with chocolate. Place pie pan on baking sheet to avoid spills and bake for 25 minutes. Pie will be softly set around edges but loose in center. Cool for 1 hour on wire rack.
Preheat broiler. Spread ricemellow creme on pie, being careful not to move around chocolate mixture. Broil until golden brown, between 30 seconds to 2 1/2 minutes, depending on your broiler, turning pie to brown all of the top of the pie ricemellow. Refrigerate for at least 2 hours, overnight preferred, to firmly set.
Quinoa (pronounced keen-wah) is a gluten-free grain that comes from the Andes Mountains of South America. The Inca civilization considered this one of their staple foods, besides corn and potatoes. It is considered an ancient super-grain delivering many nutritional benefits.
Quinoa is the one and only high protein grain, averaging 16.2% compared to rice which contains 7.5%, millet 9.9%, and wheat 14%. There are other varieties of quinoa that contain 20% or more of protein. The super-grain’s protein is of high quality, delivering a complete protein because it is rich in 9 essential amino acids, containing lysine, methinonin and cystine which are typically low in other grains. It also provides oils high in essential linoleic acid, fiber, minerals (calcium and iron), starch, sugars, and vitamins (E and B’s) and is low in sodium.
Quinoa is quick and easy to prepare, resembling tiny sprouted seeds. Once rinsed to remove a bitter tasting powdery residue , it cooks in 15 minutes. It tastes light and fluffy and is easy to digest. You can substitute it for other grains in any recipe or you can mix it with other grains to bring in the healthy benefits of this super-grain. You can enjoy eating quinoa for breakfast, lunch or dinner. Consider getting your protein intake with quinoa, a vegetarian meat (vegan) substitute that any vegetarian kid or adult would enjoy. Use it in any of your healthy vegetarian recipes to boost protein and other nutritional benefits. This grain can be eaten hot, warm or cold, as an oatmeal alternative, a base for a grain salad, or in place of a side of rice for dinner. The white variety is most common, but it also comes in red and black.
This relative of the beet, spinach and Swiss chard family is gluten-free and easy to digest. It is also a nutritious superfood high in magnesium, iron, copper, phosphorous, vitamin B2 and other essential minerals.
Quinoa can be found in most grocery and natural food stores.
3 cups cooked rice (long grain white or brown)
2 cups cut raw broccoli tips, rinsed
2 TBL sesame oil
1 package (9oz) Gardein Beefless Tips (frozen)
1 clove garlic, pressed through garlic press
1/4 cup scallions, sliced
1 TBL tamari
In a small sauce pan, add broccoli and a little water to cover the bottom of the pan. Put the lid on and steam until tender. Drain water and set aside.
While broccoli is steaming heat wok on medium to high heat. Add in sesame oil. Once oil is hot, add in frozen Gardein Beefless Tips and saute for 4 minutes, turning in pan to brown all sides. With 1 minute left, mix in garlic and scallions. Once done, add in steamed broccoli and tamari and toss to combine. Serve over your favorite rice. Garnish with additional scallions.
5 lbs potatoes (peeled and cut into small pieces)
1 cup Vegenaise
½ cup Tofutti Better Than Sour Cream (substitute with more Vegenaise if you prefer)
1 clove garlic pressed in garlic press
½ lemon squeezed (avoid seeds)
¼ cup chives chopped, plus more for garnish (scallions can be used)
salt and pepper to taste
1 1/2 tsp celery seed
celery (2 stalks, sliced into thin pieces)
Paprika for garnish
Boil potatoes until tender (you can leave on skins if you are using red potatoes and desire skins). Once tender, drain and cool. You can dip in a bath of ice water.
In large bowl, combine next 8 ingredients. Mix together and taste to customize to your liking. Once soft cooked potato pieces are completely cooled, add to dressing and combine. Sprinkle top with paprika. Chill in refrigerator 2 hours before serving. Serves 8-10
*For a great BBQ, try Tofurky Brats or other sausage flavors, Smart Dogs, or Yves Lemon Herb Skewers or Jumbo Dogs. All of these meatless selections can be found on my substitutions page.
2 cups all purpose flour
1 1/2 cups sugar
1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 cup water
1/2 cup canola oil
1 cup soy milk
2 egg replacers (mix with water per package directions; 2 TBL Bob’s Red Mill whisked with 6 TBL water)
1 tsp vanilla extract
3/4 cup cocoa powder
Preheat oven to 350 degrees F. Line muffin tins with cupcake liners (makes 24 cupcakes).
In a large bowl, combine all ingredients and whisk together until combined and smooth. Fill each liner 2/3’s full with batter.
Bake for 20 minutes or until toothpick stuck in the center of a cupcake comes out clean. Cool before frosting.
Frost with chocolate frosting, cream cheese frosting, or make your own color by using either recipe (remove cocoa powder from the chocolate recipe) , adding in drops of color of your choice.