Thursday, December 15, 2011

Crock Pot Pesto Chicken and Seasoned Potatoes

1 package Quorn chick'n cutlets
1 cup Kale Pesto (recipe below)
1 cup shredded mozzarella cheese (or vegan substitute, or no cheese at all works well too)

Pour a bit of olive oil in the bottom of the crock pot.  Place chicken cutlets in the bottom of the crockpot and  top with pesto sauce and cheese.  Layer the top with a sheet of aluminum foil and place seasoned potatoes (recipe below) on top.  Cover and cook on low for 4-6 hours.

Kale Pesto:
kale, 1 bunch, ribbed and chopped
walnuts, 1 cup
olive oil, 1/2 cup
garlic, 3 cloves, minced

Put all ingredients in the blender/food processor and blend until saucy.  Adjust the amount of olive oil to create the consistency of your liking.

Seasoned Potatoes:
potatoes, small/two-bite size, 28 ounces
garlic, 6 cloves, minced
basil, 1/3 cup, fresh, chopped (or 5.5 tsp dry basil)
olive oil, 1/4 cup
salt, 1/2 tsp
pepper, 1/2 tsp

Place all ingredients in a large bowl.  Toss potatoes to coat.  Add to crockpot on top of aluminum foil layer (as stated in first recipe).  Heat along with the Pesto Chicken on low for 4-6 hours.

Recipe taken from:

Vegetarian Muffuletta

vinegar, 1/4 cup (or lemon juice instead)
garlic, 1 clove, minced
oregano, dried, 1 tsp
olive oil, 1/3 cup
green olives, 10 large, chopped
kalamata olives, 1/3 cup, chopped
roasted red pepper, 1/4 cup, chopped
multigrain bread loaf, round, 1 lb
basil leaves, fresh, 4-5
artichokes, 4-6 quarters, canned or marinated
provolone cheese, 4-6 slices (or vegan alternative)
red onion, sliced, a few slices
arugula, a few handfulls

In a large bowl, whisk vinegar (lemon juice), garlic and oregano to combine.  Gradually add in the oil.  Stir in the green olives, kalamata olives, and red pepper.
Using a serrated knive, slice the loaf of bread in half, creating a top and bottom.  Hollow out the top and bottom halves of the loaf.  Spread some of the vinaigrette in the bread bottom.  Follow with arugula, basil, red onion, and cheese.  Spread more vinaigrette on the top of the bread and place on top of the sandwich.
Cut sandwich into wedges and serve.

Recipe taken from:

Bulgur Chili

olive oil, 1 Tbsp
onion, 1 medium, diced
garlic, 3 cloves, minced
red bell pepper, diced
corn kernals, fresh or frozen, 1 cup
cherry tomatoes, halved, 1 cup
jalapenos, 2 medium, diced
cocoa powder, 1 Tbsp
tomato sauce, 1 cup
kidney beans, 1 can, rinsed/drained
bulgur, 1/2 cup
cumin, cayenne pepper, chili powder, paprika, 1/2 tsp each
vegetable stock, 3-4 cups

In a large stock pot heat oil over medium heat.  Add onion, garlic, red pepper, sautee until softened.  Stir in spices, corn, and tomatoes.  Continue to cook for 2-3 minutes.  Stir in remaining ingredients and bring to a boil (start with 3 cups of vegetable stock).  Once boiling, reduce to a simmer and stir occasionally.
If the chili begins to thicken too much, continue to gradually add stock until it gets to the thickness of your liking.   Let simmer for 45 minutes until bulgur is softened.  Taste and adjust spices to your preference.
This freezes well.  Other additions could be squash, zucchini, or okra.

Recipe taken from:

Linguine With Almond Pesto and Beans

Almonds, 1/3 cup, roasted unsalted
Garlic, 1 clove
Parsley, 1.5 cup, fresh
Basil, 1.5 cup, fresh
Parmesan cheese (or vegan alternative), 1/4 cup
Olive oil, 1/4 cup
Tofu Ricotta (recipe below), 1/3 cup
Kalamata olives, 1/2 cup, chopped and pitted
Linguine, 12 ounces, preferably whole wheat
Cannellini beans, 1 can, drained and rinsed
Cherry tomatoes, ~1 cup, cut in half

Bring a large pot of salted water to a boil.  Meanwhile, make the pesto: Pulse the almonds and garlic in a blender/food processor until finely chopped.  Add the parsley, basil and parmesan and pulse until the herbs are chopped, scraping down the side of the processor as needed.  With the motor running, drizzle in the olive oil and blend until combined.  Transfer to a large bowl; stir in the tofu ricotta and olives.

Add the linguine to the boiling water and cook as the package directs, adding the beans to the pot in the last 2 minutes of cooking.  Reserve 1 cup of the cooking water, then drain the pasta and beans.  Transfer to the bowl with the pesto and toss to coat.  Add the tomatoes and toss to combine, adding the reserved cooking water as needed to loosen.

Tofu Ricotta Recipe:
Tofu, firm/extra firm, 1 package
Spinach, 8 oz, chopped
Tofutti Soy Sour Cream, 1/2 cup
Lemon juice, 1/8 cup
Cane juice crystals (or other sugar/sweetener), 1/8 cup
~1/2-3/4 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder

Drain excess water from tofu.  Mash tofu in a large bowl with potato masher or your hands.  Add remaining ingredients to tofu, mix well.  Add additional salt or sweetener if needed.

Recipe adapted from:
Give Them Something Better by Sarah Frain and Stephanie Howard

Meal Plan 12/19

Linguine with almond pesto and beans, steamed broccoli, garlic toast
Vegan bulgar chili, garlic toast
Vegetarian Muffuletta, soup/sunchips
Pesto Chicken, potatoes, steamed broccoli, garlic toast

Kale, 1 bunch
garlic, 8 cloves, minced
broccoli, 2 heads (at least, for side dish)
potatoes, bite size (for side dish)
red bell pepper
cherry tomatoes, 2 pints
jalapenos, 2
parsley, fresh, 1.5 cup
basil, fresh, 1.5 cup
lemon juice, 1/8 cup
arugula, 1 package

Walnuts, 1 cup
Almonds, 1/3 cup
Olive oil, 1.5 cup
Vinegar, 1/4 cup (or you can use lemon juice instead of vinegar)
cocoa powder, 1 Tbsp
tomato sauce, 1 cup
kidney beans, 1 can
canellini beans, 1 can
bulgur, 1/2 cup
linguine or fettuccine noodles, 1 package (preferably whole wheat)
vegetable stock, low sodium, 4 cups
cumin, cayenne pepper, chili powder, paprika, onion powder, garlic powder, oregano
kalamata olives, 1 jar
green olives, 1 jar
roasted red bell pepper, 1/4 cup (purchased in the international section in a jar packed in oil)
artichokes, 4-6, quartered, canned/marinated
spinach, 1 package/bag
cane juice crystals (or other sugar/sweetener), 1/8 cup
bread, 1 lb round loaf, preferably whole grain

Shredded Mozzarella (or vegan alternative)
Parmesan Cheese, 1/4 cup (or vegan alternative)
Provolone cheese slices (or vegan alternative)
Tofu, firm/extra firm, 1 package
Soymilk (plain) or Tofutti brand soy sour cream

1 package Quorn Chick'n Cutlets
Corn Kernels

Thursday, December 8, 2011

Thai Red Curry Vegetables with Coconut Rice

Thai Red Curry
Red bell pepper, sliced 
Green bell pepper, sliced
1/2 white onion, coarsely chopped
2 carrots, sliced
1/2 head cauliflower, cut into bite size pieces
1 cup broccoli, cut into bite size pieces
3 Tbsp red curry paste (vegan) - more or less of the paste based on your spice preference.
2 cans Coconut milk, lite

Heat large cooking pan over medium heat.  Pour 1 can of coconut milk and the red curry paste into the pan.  Stir until combined.  Then add the second can of coconut milk.  Cover and heat over medium heat. Meanwhile cut your vegetables while sauce begins to boil and thicken.  Add cauliflower, cover and cook for ~5 minutes.   Add remaining vegetables (add enough to create the vegetables to sauce ratio of your liking).  Cook for ~7 minutes.  Serve over Coconut Rice (recipe below).

Coconut Rice:
3 1/2 cups water
2 cups brown basmati rice
1 can (15 ounce) coconut milk, lite
1 Tbsp olive oil
1 Tbsp garlic, minced
1 Tbsp ginger, minced
1 tsp salt
1/4 tsp ground turmeric
1/8 tsp ground cardamom (or cinnamon)
1/8 tsp ground coriander

Combine all ingredients in a medium saucepan.  Bring to a boil over high heat.  Reduce to a simmer and cook, covered, 50-60 minutes, until rice is tender.

Recipes taken from:
Give Them Something Better by Sarah Frain and Stephanie Howard

Vegetarian Italian Lentil Loaf with Checca Sauce

This is DELICIOUS!  This recipe is definitely a keeper.  It is much different than traditional vegetarian lentil loaves.  One thing to note, it doesn't slice really well,  It is almost better to use a spoon to dish out of the pan.  But, it tastes so good it doesn't really matter.

This recipe is one that I would consider for special occasions.  It is a bit labor intense because it uses a lot of pots and pans.  It is also a more rich dish with cheese and eggs, but I really think that vegan cheese can be substituted and maybe using a flax egg or chia egg might suffice (1egg = 1 Tbsp ground flax or chia seeds mixed with 2-3 Tbsp water, let sit for 5 minutes then add to recipe).  I was making this to take to Thanksgiving so I stuck with the traditional recipe, but when I make this again (because it was so good that I will) I will try to substitute items to make this a healthier, vegan dish.  But in the mean time, here is the recipe for you to try to experiment with.

Checca Sauce:
1 pint cherry tomatoes, halved
3 green onions, sliced up into 1/3 of the green stem
3 cloves of garlic, chopped
8 fresh basil leaves
3 Tbsp olive oil
salt and pepper to taste

Lentil Loaf:
3/4 cup dry lentils
3 cups low sodium vegetable broth
1 cup uncooked brown rice
1/2 cup onion, chopped
1/2 cup shredded carrots, chopped
1 celery rib, sliced
1/2 cup frozen corn kernels
2 Tbsp Earth Balance buttery spread, divided
~4 cups spinach leaves
8 ounces of light mozzarella bar cheese (or vegan alternative)
2 eggs, lightly beaten (or flax/chia egg substitute - directions in above paragraph)
1/4 cup parmesan cheese
1/3 cup basil leaves, chopped
salt and pepper to taste
1 tomato, sliced

Checca Sauce: Place all ingredients in blender or food processor.  Pulse until blended, but not pureed.  Season with salt and pepper to taste.  Set aside for later use.

Lentil Loaf: Place lentils in a large saucepan of cold water.  Bring water just to a boil over high heat.  Drain boiling waters and separate lentils for later use.  Meanwhile in a large saucepan, bring broth to a boil.  Add rice and return to a boil, then reduce heat to low and simmer (covered) for 10 minutes.  Stir in lentils, onion, carrot, celery.  Cover and allow to cook until lentils and rice are cooked and tender and liquid is absorbed (~30 minutes).  Turn off heat.  Sprinkle corn over rice and lentil mixture.  Cover and let sit for 5 minutes.  Uncover and fluff with a fork.  Cover and let stand for an additional 5 minutes.

In a large bowl, mix lentil mixture, spinach, mozzarella cheese, eggs, 1/4 cup parmesan cheese, basil, salt, pepper, and 1/2 of the checca sauce. Spoon mixture into a prepared loaf pan (coated with non-stick spray).  Arrange tomato slices in a row on top of the lentil mixture.  Sprinkle with any remaining parmesan/mozzarella.  Dot top with a few dots of Earth Balance buttery spread.

Bake uncovered for ~30 minutes (until cooked through).  To serve, slice the loaf and top with Checca Sauce.

Recipe taken from:

Black Bean Quesadillas

These are a great go-to meal in our house.  They are simple and quick for those busy nights.

Black Beans, 1 can, preferably low sodium organic
Salsa, either fresh or the wholly salsa brand that you can get in the refrigerated produce section
Guacamole, either fresh or the wholly guacamole brand that you can get in the refrigerated produce section
Shredded Colby Jack Cheese, optional
Flour tortilla

Drain and rinse black beans thoroughly.  Place beans in a medium bowl and mash with a potato masher.
Place a small handfull of the cheese on 1/2 of the tortilla.  Top with black beans, a spoon full of salsa and guacamole.  Fold tortilla in half.  Place on a skillet or grill plan sprayed with cooking spray.  Cook each side until tortilla is golden brown and slightly crisp.

Serve with brown rice, salad, and more salsa for dipping.

Vegan Lasagna

6 whole wheat lasagna noodles, cooked to al dente
Fresh spinach and/or Kale, chopped - about 3-4 cups chopped (more or less based on your taste)
1/2 tsp salt
1 tsp garlic powder
2+ cups spaghetti sauce, low sodium
6 oz non-dairy cheese alternative

1 recipe of tofu ricotta, as follows:
8 ounces extra firm tofu, drained and crumbled by hand or with a potato masher
1 tsp lemon juice
1 clove garlic, minced
4-5 handfulls fresh basil leaves, chopped
1 tsp olive oil
2 Tbsp nutritional yeast flakes
salt and pepper to taste

Preheat oven to 375 degrees.  Cook lasagna noodles per package directions until al dente.  

Begin by making the tofu ricotta.  In a medium bowl, crumble tofu by hand or with potato masher.  Once crumbled, add remaining ingredients and mix together.  Add chopped spinach and stir into mixture.  Once prepared, it can be used immediately, or it can be covered and stored in refrigerator for later use.

Once noodles have cooked, spread a thin layer of tomato sauce on the bottom of a 2 quart (7 x 9 inch) baking dish.  Place 2 noodles in the bottom of the dish.  Top noodles with 1/3 of the tofu mixture, 1/3 shredded cheese, and 1/3 of the sauce.  

Continue to layer with noodles, ricotta, shredded cheese, and sauce.  On the third and final layer, top with shredded cheese.  

Cover with foil and bake for 40 minutes.  Uncover and bake for an additional 10 minutes.

Cut and serve with steamed broccoli and garlic toast.

Meal Plan 12/4

Lasagna (vegan) with garlic bread and steamed broccoli
Black Bean Quesadillas with salsa
Lentil Loaf with mashed potatoes
Thai Red Curry Vegetables with Coconut Rice

2 onions
tomato, roma
celery, 1 rib
corn, 1 ear (or 1/2 cup frozen)
shredded carrots
green bell pepper
red bell pepper
spinach, 2 bags or cartons of pre-washed baby spinach
lemon juice, 1 tsp
garlic, 4 clove minced
basil, fresh, ~1.5-2 cup
salsa - (I like the wholly salsa brand found in the produce refrigerated area)
guacamole - (I like the wholly guacamole brand found in the produce refrigerated aisle, or make your own)
cherry tomatoes, 1 pint
green onions, 1 bunch
Earth Balance buttery spread, 2 Tbsp

Red Curry Paste (vegan ingredients)
Coconut Milk - 3 cans
Whole wheat lasagna noodles - 6 noodles
Spaghetti Sauce - low sodium
Garlic powder
Olive oil
Nutritional Yeast Flakes, 2 Tbsp
flour tortillas
black beans, 1 can
lentils, 3/4 cup uncooked
vegetable broth, low sodium, 3 cups
brown rice, 1 cup uncooked
2 eggs (or vegan egg substitute)
1 1/2 cup mozzarella bar cheese (or vegan cheese)
1/4 cup Parmesan cheese (or vegan cheese)

Extra Firm Tofu, 8oz package
shredded mozzarella cheese - vegan

Thursday, December 1, 2011

Tex-mex Rice and Black eyed Peas


  • 1 cup brown rice
  • 1 tablespoon extra-virgin olive oil
  • 1 cup fresh salsa, plus more for topping
  • 1/2 teaspoon ground cumin
  • 2 14-ounce cans black-eyed peas (1 undrained; 1 drained and rinsed)
  • 3 cups baby spinach
  • 1/4 cup chopped fresh cilantro
  • avocado, halved, pitted and sliced
  • Tofutti vegan sour cream, topping
  • Directions:
  • Cook rice per package directions.  Meanwhile, heat olive oil in medium saucepan over medium-high heat.  Add the salsa and cumin and cook, stirring, until salsa is soft, about 5 minutes.  Add the black-eyed peas, plus the liquid from one of the cans and an additional 1/4 cup water.  Cook, stirring occasionally, until the beans are creamy and tender, about 12 minutes.  
  • Fluff rice with a fork and divide among bowls.  Add spinach and cilantro to the black-eyed pea mixture and stir until wilted, about 1 minute.  Spoon evenly over the rice.  Top each serving with a few avacado slices, salsa, and sour cream.
  • Yield: 4 servings

Red Beet Pancakes

We had a breakfast for dinner day with these pancakes, and what a yummy dinner it was!  This is a great way to sneek such a healthy vegetable into your diet!  Beets are a nutrition powerhouse, containing several vitamins, minerals, and phytonutrients to help reduce inflammation, blood clot formation, and some cancers.  You can't even tell that the beets are in this pancake - they are so sweet they blend right in.  My husband and son loved these and it was suggested that I make them on Christmas morning this year because they were such a merry red color!

1 Cup All Purpose Flour
3/4 Cup Whole Wheat Flour
3 Tbsp Light Brown Sugar
1 Tbsp Baking Powder
1/2 Tsp Kosher Salt
2 Medium Beets, roasted & pureed (about 3/4 Cups)
1 1/4 Cup soy milk
1/3 Cup Plain Greek Yogurt or vegan alternative
1 Large Egg or egg substitute
3 Tbsp Earth Balance buttery spread, melted
1 Tsp Vanilla extract

Accompaniments: honey, maple syrup, butter, raspberry sauce

1. Roast the beets as follows: heat oven to 375 degrees, place washed beets in tinfoil and fold around beets to create a steaming "packet" with the foil.  Bake 45 minutes.  Remove beets from oven and open foil packet to allow to cool.  When beets cool to the touch, remove skins (they should peel right off).  Cut beets and place in blender/food processor.  Blend until smooth.
2. Sift the first 5 ingredients into a bowl.
3. Place the rest of the wet ingredients in a separate bowl and whisk thoroughly to combine.
4. Add the dry ingredients into the wet and stir until just combined (you don’t want to overstir the batter — some lumps are good).
5. Drop about 2 tbsp of the pancake mixture onto a greased griddle or pan over medium heat and cook for 3 minutes on each side.
6. Serve with desired accompaniments.

Hummus Melts

4 whole wheat english muffins
spinach, about 3 handfulls
olive oil
shredded mozzarella cheese (or vegan alternative)


  1. First, toast four whole wheat English muffins (this recipe makes enough for four open-faced sandwiches -- serves two hungry people
  2. Then saute a little baby spinach in some olive oil and garlic. Three to four handfuls of spinach will do. Just remember, it'll cook down dramatically.
  3. Turn on your broiler . . . and on a cookie sheet, lay out each English muffin and top with hummus. Then top with spinach and a sprinkling of mozzarella cheese (or vegan alternative)
  4. Broil until brown and bubbly.
Yields 4 open face sandwiches

Barley Brown Rice Risotto

2 cups (6 ounces) mushrooms, chopped
2 cups broccoli florets
4 oz whole grain tempeh, cut into small cubes (optional)
Salt and pepper

1/2 cup whole grain brown rice
1/2 cup pearl barley
1 Tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
1/2 tsp crushed red pepper flakes (or less depending on your spice preference)
Kosher salt and freshly ground black pepper
2 1/2 cups low-sodium veg broth


  • Preheat oven to 425°F and toss broccoli, tempeh and mushrooms with salt and pepper. Roast, covered, for 25-30 minutes, then set aside to cool.

  • While veggies are roasting, bring a large pot of salted water to boil. Add rice and barley and cook for 15 minutes or until mostly cooked. Drain off the excess water. You'll finish the cooking process later.

  • Heat oil in a large skillet over medium heat. Add onion, garlic, red pepper flakes, salt and pepper. Cook for 5 minutes, stirring occasionally, until the onion is tender and just beginning to brown. 

  • Stir in the drained rice mixture. 

  • Add 2 cups vegetable broth, cover and cook until the rice and barley are tender, 6 to 8 minutes.

  • Remove from the heat and stir in the remaining 1/2 cup broth.

  • Serve hot with roasted veggies on top, on the side, or mixed right in

  • Yield: 4 servings

    Recipe taken from:

    Pumpkin Pie Oatmeal

    This was delicious!  One thing that I would recommend, though...make the recipe for the pumpkin butter bars ahead of time to reduce time to make this recipe.  It's worth it!  Also, this recipe will only make 1 serving.  I multiplied it by 3 and refrigerated the leftovers and they heated up well in the microwave.  The recipe below is only one serving, so multiply to your liking.

    Pumpkin Butter Oat Squares with Candied Pecans (this is used as a topping on the oatmeal.  I suggest making this ahead of time to save time on prep of the oatmeal).
       Oat Base:

  • 1.5 cups regular oats

  • 1 cup whole-grain spelt flour (or kamut, whole wheat pastry flour, or white/whole wheat)

  • 1/2 tsp baking soda

  • 1/2 tsp sea salt

  • 1/2 cup brown sugar

  • 1 chia or flax "egg" (1 tbsp chia seeds or flax meal + 4 tbsp warm water, mixed well and set aside for 5 mins)

  • 1/2 cup + 2 tbsp Earth Balance, melted

  • 1/4 cup pure maple syrup

  • 1 tsp pure vanilla extract

  • 2 tbsp almond milk

  • 1.5 cup pumpkin butter

  • Candied pecans: 1/4 cup pure maple syrup, 1/3 cup raw sugar, 1/4 tsp sea salt, 1/4 tsp cinnamon, 1 cup pecans, chopped

  • Directions:
    Preheat oven to 275F. Coat a 9×9 baking dish with non stick cooking oil. 
    Next prepare your candied pecans as follows: Coursley chop 1 cup of pecans.  In a medium sized pot, add all ingredients (except pecans!) and heat over medium stirring well to blend. Bring to a boil and reduce heat to low-medium to simmer. Be careful not to burn. Keep stirring the mixture for about 10 minutes until it gets thick and caramelizes. Once it has thickened up remove immediately from stove top and pour in pecans. Stir quickly being sure to coat all the pecans. This is a very quick process and it is essential that you not leave the syrup mixture sitting for any amount of time or it will harden.  Place pecans on a piece of wax paper to cool.
    Now preheat oven to 350F.  In a small bowl, mix the chia or flax egg and set aside. In a large bowl, mix the oat base dry ingredients: oats, flour, brown sugar, baking soda, salt. In a small bowl, mix the melted earth balance, maple syrup, almond milk, vanilla, and chia/flax egg. Stir well.
    Add the wet mixture to the dry and mix well, using hands to mix well. Set aside 1/2 cup of the oat base mixture to put on top of the recipe when done. Pour the oat mixture onto the square pan.
    Pre-bake the oat base at 350F for approximately 15-18 minutes. Remove from oven and pour on 1.5 cups pumpkin butter and smooth out with spatula. Now sprinkle on the reserved 1/2 cup oat mixture and 1 cup candied pecan topping over top of pumpkin butter.
    Bake at 350F for another 8-10 minutes. Allow to fully cool on counter for about 20 minutes and then store in refrigerator.  This is not only a topping for this oatmeal, but you can use any leftovers as a dessert by itself.

    Pumpkin Oatmeal:

  • 1/3 cup regular oats

  • 1 cup almond or soy milk

  • 1/2 tsp pure vanilla extract

  • 1/3-1/2 cup pumpkin

  • 1/2 tbsp chia seeds

  • Pinch of sea salt

  • 1/2 tsp cinnamon

  • 1/4 tsp ginger

  • 1/8th tsp nutmeg

  • Directions:
    In a medium sized pot, heat the oats and almond/soy milk over medium heat until it comes to a low boil. Stir in the pumpkin and chia seeds. Heat over low-medium for about 5-7 minutes, stirring frequently. Now add in the spices and vanilla and heat for another 5-7 minutes, stirring frequently. Pour into a bowl and add toppings. 

  • Chopped pecans (approx 1 tbsp)

  • 1 tbsp almond/soy milk

  • 1 tbsp pure maple syrup

  • 1/2 tsp Earth Balance

  • Pinch of cinnamon

  • 1/3 of Pumpkin Butter Oat Square, crumbled (recipe above).

  • Serves 1, multiply the recipe if you want more servings.  It is so good, I recommend to make several servings!!

    Recipe taken from:

    Scrambled Banana Sandwich

    This is recipe is definitely a keeper!  It is super quick and easy.  It is good for breakfast, lunch, or dinner.  The best 19 month son LOVED it!

    Ingredients for TWO sandwiches:

    • 1 large banana
    • 1/4 cup unsweetened coconut
    • 3 tablespoons soy milk (or almond milk)
    • 1 tablespoon maple syrup
    • Peanut butter (I used Skippy Natural)
    • 2 wheat English muffins

  • Toast the English muffins.

  • Then in the bowl mash together the banana, coconut, soy milk, and maple syrup (I used a potato masher and it worked well). Combine until egg-y, if that makes sense. You want only a few lumps.

  • Then in a skillet over medium heat (lightly coated with cooking spray), pour the banana mixture in and scramble until ever-so lightly browned. Divide into two equal portions.

  • Spoon onto English muffins and spread the other side with peanut butter or other nut butter (to your liking). The author of this recipe had a solution for an on-the-go breakfast - wrap the sandwich in  a piece of tin foil and go!

  • Yeilds 2 sandwiches

  • Recipe taken from:

    Quinoa Granola

    1 cup oats
    1/2 cup quinoa
    1/3 cup amaranth seeds (or more quinoa)
    2 Tbsp chia seeds
    1/2 cup almonds, chopped
    1/2 cup hazelnuts, chopped
    1/4 cup walnuts, chopped
    1/4 cup raw, unsalted pepitas (pumpkin seeds)
    1/4 cup raw, unsalted sunflower seeds
    1/4 cup unsweetened coconut flakes
    1/4 cup dried cranberries
    1/4 cup dried cherries
    1/4 cup dried blueberries
    1/2 cup maple syrup
    1/2 cup extra virgin coconut oil, melted
    2 tsp cinnamon
    1/4 tsp salt


  • Preheat oven to 300°F and line a baking sheet with parchment paper.

  • Combine oats, grains, nuts and berries in a large bowl and stir until well combined. 

  • In a small bowl, whisk together maple syrup, coconut oil, cinnamon and salt. 

  • Pour liquids over the granola mixture and stir gently until coated. (I like to use a spatula and "fold" the mixture together.)

  • Spread in an even layer on the baking sheet and bake 60-75 minutes, stirring every 20-25 minutes. 

  • Allow to cool completely on baking sheet before transferring to an airtight container. 

  • Eat alone or with non-dairy milk on top.

  • Yeild 5 servings

  • Recipe taken from:

    Meal Plan 11/20

    Quinoa Granola
    Scrambled Banana Sandwich
    Pumpkin Pie Oatmeal

    Barley Brown Rice Risotto
    Hummus melts with whole grain chips or salad
    Tex-mex rice and blackeyed peas
    Red Beet Pancakes with fruit and soy yogurt

    mushrooms, 1 carton
    broccoli, 1 bunch
    onion, 2
    garlic, 2 cloves
    crushed red pepper flakes, 0.5 tsp
    vegetable broth, 2.5 cup
    cherry tomatoes, 1 carton
    salsa (I like the wholly salsa brand)

    olive oil
    oats, 3 cup
    all purpose flour, 2.5 cup
    whole wheat flour, 3 cup
    yeast, 1 tsp.
    baking soda, 0.5 tsp
    baking powder, 1 Tbsp
    brown sugar, 0.75 cup
    flax meal (ground flax seeds) - 1 Tbsp
    quinoa, 0.5 cup
    amarath seeds, 0.33 cup
    chia seeds, 0.5 cup
    almonds, 0.5 cup
    hazlenuts, 0.5 cup
    walnuts, 0.25 cup
    pumpkin seeds, 0.25 cup
    sunflower seeds, 0.25 cup
    coconut, unsweetened, 0.5 cup
    dried cranberries, raisins, cherries, blueberries, 0.75 cup total
    maple syrup, 1 cup
    cinnamon, ginger, nutmeg, cumin, Italian herbs
    whole wheat english muffins
    Peanut/other nut butter
    vanilla, 2.5 Tbsp
    pumpkin, canned, 1 can
    pumpkin butter, 1 jar
    brown rice, 1.5 cup
    pearled barley, 0.5 cup
    black eyed peas, 2 cans

    Earth Balance butter spread, 1.5 cup
    soy milk
    tempeh, 4 oz (optional)
    shredded mozzarella cheese (vegan)
    shredded cheddar cheese (vegan, optional)
    Tofutti vegan sour cream
    greek yogurt, plain (or soy substitute), 1 cup
    egg, 1 (or vegan egg substitute)