Over Night Oats: Nut Butter & Chocolate

Overnight Oats: Nut Butter & Chocolate

Who needs a quick, easy, healthy and yummy breakfast idea? Pretty much EVERYONE! A great way to start your day is with oats. They're full of fiber which will leave you feeling full without a huge calorie load. They're also full of essential vitamins and minerals and have been shown to decrease risk of heart disease, diabetes and even cancer. Count me in.

My favorite ways to eat oats in the morning are in waffles, baked oatmeal muffins or in overnight oats. 

It takes less than five minutes to assemble these babies, they're so easy my kids make them! Feel free to use whichever nut butter you like best, I switch between pb and almond but sometimes I'll go for cashew or walnut. My favorite non dairy milk is homemade cashew, but almond would be a great addition. 

You'll need:

2 T cacao

1/2 c nut butter (no oil)

1/2 c cashew milk

1/4 maple syrup

1 t vanilla

Pinch of sea salt

1 T chia seeds

2.5 c oats

Optional add-ins: dark chocolate chips, more seeds or chopped nuts

Mix all ingredients except chia seeds and oats until smooth, then use a spatula to combine oats and seeds until mixed. If the mixture is thick, add in more non-dairy milk. Makes 4 half pints.

Frosted B-raw-nies

My kids love anything with a chocolate flavor, especially when they know it's secretly good for them. One of my favorite quick "desserts" to make them are these Frosted B-raw-nies. They are great right out of the fridge and even better frozen. I'll be adding these to my boy's school lunches tomorrow. I'm pretty sure they'll eat them first!

You can find the recipe at http://plantpoweredkitchen.com/recipes/recipe-brawnies/ or in Dreena Burton's book, Let Them Eat Vegan. 

I love the recipe as is, but this time I subbed the agave for maple syrup and added ground flax seeds to the nut mixture for some added Omega 3's.

Roasted Cauliflower Wings

One of my favorite spicy treats are Buffalo Cauliflower Bites, but sometimes I want them but don't feel like going through the process of battering them. I know, that's not that big of a process, but still. It takes time. So I decided to try them out as regular roasted cauliflower, just a little jazzed up. They were way better than I expected. 

If you prefer your cauliflower soft, don't cook them as long. I still wanted the chewiness of a "wing", that's why I let them roast beyond doneness.

You'll need:

1 head of cauliflower, separated into florets and then cut in half

1.5 c hot sauce

Preheat oven to 450F. Pour the sauce in a bowl, then dip each piece of cauliflower in the sauce, making sure to coat them evenly. Lay the coated pieces on a roasting pan, making sure they have enough space between them to cook evenly. Roast the cauliflower for 10 minutes and then turn each piece over. Be careful, they will be delicate and can fall apart. Brush more sauce on top of each piece before placing the pan back in the oven. Roast for 10-15 more minutes, or until desired texture is achieved. Serve with cashew ranch, it's a match made in heaven. 

Vegan Zuppa Toscana

A few years ago, when I would frequent Olive Garden, I loved ordering the soup and salad combo. It was always a toss up between the Minestrone and Zuppa Toscana. Usually Zuppa Toscana won out, and just recently a thought flickered into my head telling me to recreate the soup. Just a lot healthier and of course, vegan. It was actually really easy to put together, but is definitely not a "healthy" soup. Save this one for when you are feeling indulgent or when you want a really hearty soup that will leave you satisfied.

I chose to use this homemade veggie sausage recipe from Yumuniverse, feel free to use your favorite.

You'll need:

2 c cooked veggie sausage
4 russet or yellow potatoes, cubed
1 onion, diced
4 cloves garlic, minced
3-4 c veggie stock
1 c thick nut milk, I used homemade cashew
1/2 package veggie bacon, cooked (optional, but worth it, can use tempeh bacon for a gf option)
5 stalks de-stemmed and roughly chopped fresh kale (spinach would be great, too)
coconut oil for sauteeing

Cook your veggie bacon and sausage (large crumbles) in a large stock pot, seperately in the coconut oil. Set aside. Saute the onion, in the pot, until translucent then add in the garlic and saute for an extra minute. Deglaze the pot with the veggie stock then add in your potatoes. Cook on medium until potatoes are almost tender, then add in the veggie sausage, half of the bacon and the kale. Add in the cashew milk and season with salt and pepper. Once the soup is ladled into bowls, top with the extra veggie bacon. Enjoy! 

Choco-PB Breakfast Cookies

I'm always looking for an easy breakfast for my kids. I usually make double batches of waffles, pancakes or muffins on lazy days but that can get boring.  A few years ago, before we cleaned up our diets, a quick breakfast I would give the kids was a popular, store-bought "breakfast cookie" that I thought looked healthy. I was incredibly wrong. They were full of GMOs, trans fats, artificial colors and flavors, and a whole mess of chemicals. My version of breakfast cookies contain none of that and are made with only 7 ingredients. They're also naturally gluten free. Add the delicious glaze if you feel the need to indulge a bit, they are tasty either way.

Choco-PB Breakfast Cookies

For the cookie

1 c ground oats (can be ground in a food processor, blender or coffee grinder)
1 1/2 c old fashioned oats
1 c nut butter (I used PB)
1/4 c maple syrup
1 tsp vanilla extract
1/2 tsp salt (my favorite is real salt)
3 ripe, smashed bananas 
1/3 c dark chocolate chips 

For the glaze

2 T maple syrup
2 T cacao
1 tsp coconut oil
2 T peanut butter

Preheat your oven to 350F. Mix the wet ingredients with a wooden spoon until combined. Add in the salt, ground and whole oats, stirring until incorporated, then fold in the chocolate chips. Spoon 1/3 c batter onto baking sheet, making large, round cookies, 2-3 inches wide. Bake for 20-25 minutes or until lightly browned on top. (sometimes I broil them on low for a minute to get a golden color on top) 

Let cool on a wire rack before adding the glaze.

To make the glaze, I used a double broiler, added all of the ingredients to the bowl and whisked until combined. Spoon the mixture into a ziploc bag, snip a tiny corner off the bag for piping, and decorate the cookies in whatever pattern you like.

This recipe makes 10 large cookies.

Tropical Green Smoothie

Iron is essential in keeping our bodies healthy. It strengthens our immune systems, treats insomnia and helps with concentration. It's also a key factor in preventing anemia. What you may not know is that for our bodies to absorb Iron properly, Iron-rich foods (plant based ones, like whole grains, beans and veggies) should be accompanied by Vitamin C rich foods when eaten. When digested together they form a compound that makes the Iron more absorbable. This Tropical Green Smoothie gives you the best of both world.

I recently bought a case of oranges and had planned to juice them all. But then I got to thinking about how Iron needs Vitamin C  to be absorbed and then this smoothie was born. I was very surprised at how tasty it was because I put a lot of spinach in it. But the sweetness of the fruit really mellowed out the bitterness of the greens.

You'll need: 

2 c fresh, baby spinach
2 bananas, fresh or frozen
1 c pineapple, fresh or frozen
1 c freshly squeezed orange juice (I hand-squeezed 3 oranges)

Let's get started!

Blend the orange juice and spinach until smooth. Add in the fruit and blend until creamy. This makes about 3 cups.

Hearty Vegetable Soup

In the winter, I make soup 4-5 times a week. It's my favorite go-to meal and with a little help from the slow cooker, it makes my nights a bit less busy. I've been making this soup for years, but recently cut out chunks of tomato in favor of adding just tomato paste. My kids enjoy it much better that way. For some reason the chunks of tomato were not appealing to them. This recipe is very easy, yet flavorful, I hope you enjoy it.

To make life simpler, grab a bag of organic mixed veggies instead of cleaning and chopping fresh.

Hearty Vegetable Soup

You'll need:

1 jar of tomato paste, such as Bionaturae

1 c chopped carrots

1 c chopped celery

1/2 c peas

1/2 c corn 

4 c vegetable broth, or more

1 chopped bell pepper

5 cloves garlic, pressed or smashed

1 c green beans

1 medium onion, chopped

4 red potatoes, quartered

Option: add in your favorite beans

Let's get started!

For stove top

Throw your onions, garlic, celery and bell peppers in a pot ( medium heat) with 1/2 c of water and sauté for 3-4 minutes. Add in the rest in the rest of the veggies, tomato paste and broth, and let boil for 10 minutes. Lower heat and cook for 45 minutes to an hour, or until everything is cooked through. Season with salt and pepper, if desired.

For slow cooker

Throw all ingredients into a slow cooker and set for 6 hours. That's it! 

Raw Cheesecake with Almond and Cacao

This cheesecake is delicious and easy to make. It's perfect for when you want something sweet but don't want the naughty feelings afterwards. Made with no gluten, no oil and no refined sugar, you'd think it would taste bland and boring, but that's definitely not true. Dates, almond butter and cacao give this little cake an enormously scrumptious flavor. A dehydrator isn't necessary and all you need is a blender, food processor and a freezer. 

You'll need:

Crust

1 c raw cashews

1 c raw almonds

1 c soft, pitted dates

2 T cacao powder

Filling

2 c soaked, raw cashews

2 T raw almond butter, like Artisana

1/4 c lemon juice

1/2 c date paste* or raw coconut nectar, such as Coconut Secret

1 c water

1 t vanilla bean powder or 2 t vanilla extract

1 t cacao powder

* date paste: 2 cups pitted and softened dates blended with 2 c water

Let's get started!

To make the crust, pulse the almonds and cashews until they are broken down into small pieces. Add in the dates and cacao and pulse until combined and the mixture holds its shape. Press into the bottom and up the sides of a spring-form pan, or for mini cakes, press into the bottom and sides of a muffin tin. 

To make the filling, blend all of the ingredients except the cacao powder until smooth and silky. Pour all of the mixture, except 1/4 c, over your crust. Add the tsp of cacao to the leftover mixture and blend until combined. 

Now comes the fun part. With a spoon, drizzle the filling over the cake, in lines. Try to get them as close together as you can. They definitely don't have to be perfect, because you are about to mess them up.

Now, grab a toothpick, or a skewer, and use it to make perpendicular lines through the batter, changing direction every line (up and down).

After you've finished decorating your cheesecake, cover it and place in the freezer for 4-5 hours to set. Let it thaw out for 15 minutes before cutting. The cheesecake can be stored in the freezer for up to two weeks. I usually cut it up and store slices individually for easy access. 

Spicy Tempeh Hash

I love a good breakfast. But who doesn't? Growing up in the South, a staple for breakfast was always potatoes, some kind of meat, a bread with gravy and eggs. Sometimes fruit. Now that our family eats plant based, I usually make pancakes with a smoothie for breakfast. I can hide so many healthy ingredients in pancakes! But having the same thing over and over again definitely gets boring. So when I came across this recipe in the Vegetarian Times, I was overjoyed. We don't eat much soy, but every so often I"ll cook with organic tempeh.

I pretty much followed the recipe as written, I just added sage and more paprika, peppers and onions. I also used organic coconut oil instead of canola. I doubled the recipe for our family of 5. I served it with some Ezekeil sprouted toast and fruit and fresh juice. It was a hit. And very easy to make.

Peary Green Smoothie

This is my kids' favorite smoothie… even though it's green! At first, I just told them that the green came from the pears, until they caught me adding spinach in!

Smoothies are a great way to start your day. You literally just drink your vitamins and your meal. They are my go-to breakfast if we are in a hurry or to take along with us. I just pop an Eco Jarz lid on and off we go. And if, at the end of the day, I feel like I haven't had enough nutrients, I'll make a quick smoothie before bed or even as dinner (an extra large one!)

This smoothie is very, very simple. 

You'll need…

1 pear, cored
2 c fresh spinach
1 frozen banana
1/2-1 c nut milk

Blend nut milk and spinach until smooth. Add in the pear and banana, and blend until smooth. Drink up!

Healthy (and clumpy) Granola

Every time I've made granola, it quickly became crumbly and hard to snack on. I wanted it to be used for more than cereal. I wanted it to be more like store bought granola without all of the added processing and ingredients. 

This morning, as I was adding ground flax seeds to my pancake batter, it hit me. Flax "eggs" could bind my granola and make pieces! 

A flax egg looks like this:

Kinda weird, but it works. 

To make the granola, combine all of your favorite ingredients in a large bowl. 

Then add in your flax eggs. 

It won't feel too thick, but will definitely thicken up in the oven. 

Then bake your granola, let cool, and store in an air right jar. 

You'll need ...

3 c rolled oats

1/4 c quinoa

1/2 dried fruit ( I used cranberries)

1/2 c liquid sweetener, like maple syrup, brown rice syrup or coconut nectar

2 flax eggs (1/4 c ground flax seeds mixed with 1/2 c warm water)

1/2 c chopped nuts/seeds

Lets get started!

Preheat your oven to 350*. Mix all ingredients, in a large bowl, until well combined. Line a cookie sheet with parchment paper and "grease" with coconut oil to prevent the granola from sticking. Spread your granola evenly on the pan. Bake for 25 minutes or until light brown, stirring 1-2 times. 

Glorious Green Juice

Welcome to day 5 of Vegan Mofo and my 2nd blog entry! 

I love juicing. It's one of the easiest things you can do to fuel your body with tons of vitamins, minerals and antioxidants. I like to make a big batch of juice and the family and I try to drink it within 24-48 hours. 

Juicing with a theme is super fun, and helps you decide what to pick or buy. Like only leafy greens, or only berries, all things red or even "clean out the fridge day." This juice definitely has an all green theme. while it's not a very sweet juice, it's definitely delicious. If you're new to leafy greens or vegetable juices, feel free to add fewer greens or a little more fruit.

I try to buy all organic produce, but if that's not available or in your budget, try these tips. 1. It's very important to wash your produce. It might look clean, but just imagine how many people touched it before it got to you. 2. Peel your cucumbers after you wash them. 3. Soak your produce in a sink full of cold water with 1 cup of vinegar mixed in. This gets rid of mold spores and can "refresh" your produce. Rinse produce thoroughly after. 

You'll need...

2 cucumbers
2 green apples, cored
6 leaves romaine lettuce
2 kiwis
4-5 leaves kale

Juice all ingredients. Follow the leafy greens with something sturdy and hard, like the apples. Pour juice through a fine mesh strainer, if desired. Store in fridge, and drink within 24-48 hours, if not immediately. 

This juice is Emerson approved!

Cumin Spiced Beans with Rice and Quinoa

I try to plan our meals a month in advance. I know, that sounds crazy, but I like to make sure the month is well-rounded and that I don't forget our favorites or to try new things. We ALWAYS have Black Bean Burgers, Falafel, cold salads, pizza, some sort of pasta with sauce, and lots and lots of beans. The whole family loves beans. All beans. Black, navy, lentils, chickpeas, aduki, pinto… you get the idea. 

I love to cook with dry beans, they're cheaper and don't take much to prepare. Just soak them overnight in a large bowl and then toss into a slow cooker, with enough water to cover an inch over the beans, during the day. In a pinch, I buy canned beans that don't have BPA in the liner. Like, Eden Organics or Native Forest.

Raising little kids puts a lot of responsibility and worry on my shoulders. I worry a lot about their nutrition and whether they are getting enough of this vitamin or that mineral. Beans are so kid-friendly and are already packed with so much goodness. Their versatility and nutrition content make them a super food in my book. Beans are loaded with fiber, water, and protein, and are high in antioxidants and low in sugar. That means, they will keep the kiddos full until bed time, and me, too!

BUT beans can get boring pretty fast, if you let them. My family and I love lots of spices, especially cumin. So I cooked some black and navy beans in the slow cooker and added A LOT of cumin, and veggies. Wow, were these beans flavorful and ridiculously delicious. 

    
To make this meal easy, just add in the chopped veggies with the beans and spices in the slow cooker. If you want to saute them and then add the cooked beans, that works, too. Also, if you don't own a rice cooker, you should. Mine is my saving grace some nights. Before I purchased one, my family was victim to too many soggy or undercooked rice dishes. No more! In this dish, I cooked the brown rice and rainbow quinoa together in the rice cooker and they both came out perfect, and saved me a whole lot of time and worry.


Cumin Spiced Beans with Rice and Quinoa

You'll need...

Cumin Spiced Beans

2 c navy beans, soaked over night and rinsed
2 c black beans, soaked over night and rinsed
4-5 tbsp cumin (more if desired)
1 bell pepper, chopped
1 onion, chopped
4 cloves garlic, minced
salt and pepper to taste
1 jalapeno, seeded and chopped (optional)

Let's get started!

Place all of the ingredients in a slow cooker, set it to 6 hours and let it do it's thing. OR cook  just the beans in a slow cooker.  (or use canned), then saute the veggies and spices in a large pan. Add in the beans after the veggies are translucent.

Meanwhile...

Get your rice and quinoa going

3 cups brown rice, cooked according to package
1 c rainbow quinoa, cooked according to package
(I used my rice cooker for both)

Spoon some rice/quinoa into a bowl and cover with the Cumin Spiced Beans and scarf it all down!

Baked Gluten-Free Falafel

When my husband lived in Turkey, he picked up a fondness for falafel. Falafel wasn't really in my meal rotation… until I made these. They are a healthier version of traditional, but just as tasty. And they were a hit with the whole family! I made a tzatziki sauce to drizzle on top I just switched coconut yogurt for the greek). I also topped them with a salad of tomato, cucumber, lemon juice, salt and pepper. We used bibb and romaine lettuce along with pitas to wrap the falafel in. 

You can find the recipe for the Quinoa and Kale Salad here (pictured below)

Baked Gluten-Free Falafel

You'll need...


3 cups cooked chickpeas or 2 cups soaked overnight
3 Tbsp chickpea or brown rice flour
1 Tbsp cumin
1/4 c chopped parsley
1 tsp coriander
1 small onion
4 garlic cloves
5 green onions
salt and pepper to taste

Let's get started!

Preheat your oven to 375*. Pulse the chickpeas in a food processor until it becomes a thick paste. Remove and scoop into a large bowl. Add the rest of the ingredients to the food processor and pulse until a paste forms. Mix thoroughly with the chickpeas. Shape dough into 1 inch balls and press flat to make a disc. Lay onto a baking sheet and bake for 35-40 minutes, flipping once, or until both sides are brown. Makes around 25.

Black Bean Burgers

I love these "burgers", they are simple and easy to make, no fancy equipment needed. We have them a couple times a month. Also, they are baked, so I'm not stuck standing in front of the stove all night. I usually make a double batch so that I can freeze half for a busy night. Although I don't love to turn my oven on very often in the summer, these are worth it. They are a crowd pleaser in my house, even my picky guy scarfs them down. I'll add additional spices once I have patties formed, like crushed red pepper or cumin. These are easily gluten-free, just leave out the bread!

Or add bread and BBQ sauce, like my hubby did.

Black Bean Burgers

You'll need...

3 cups cooked black beans (I just soak mine overnight and then toss them in the crockpot, but if you use canned make sure the lining is BPA-free)

1/4 c ground flax seed mixed with 1/2 c hot water (to make flax seed "egg")

1 white onion, chopped

1 green bell pepper, chopped

3 cloves garlic, chopped

2 Tbsp oil (I used coconut, but evoo would be fine)

salt and pepper to taste

Let's get started!

Preheat your oven to 425*. Saute the veggies in the oil, until soft. Meanwhile, mash the beans with your hands until mushy, but there are still some whole beans left. Add in the cooked veggies, salt and pepper. Mix in the flax egg, and then form your patties. May use coconut oil  to "grease" a cookie sheet, then place your patties on it. Bake for 45 minutes, flipping once. Your cooking time may differ depending on how big your patties are. They'll be done when both sides are brown, but don't overcook or the beans will be crunchy. I made ten out of this batch.