Breakfast Bowl

Breakfast Bowl

Even if you are in a rush, there is always time for oatmeal. Eating breakfast is 

very important, as it fuels your body with the nutrients it needs to to work properly

throughout the day. It also boosts your metabolism right away.  

A one pound bag of organic old fashioned oats costs about $2! You can't go wrong.

I usually put 1/2 cup of organic frozen fruit (blueberries or raspberries) in a bowl,

 a few tablespoons of chia gel, topped with 1/2 cup of prepared oatmeal. Sprinkle with cinnamon

and sunflower seeds or walnuts. You are starting your day with fiber, protein, antioxidants etc.. 

and cinnamon is an anti-inflammatory. 

To make chia gel:

2 tablespoons of chia seeds

4-6 tablespoons of liquid

(can be water, organic apple juice, coconut water or even green tea)

let it set 15-minutes, refrigerate, lasts a several days.

Mine is gone in a few days.

If you're pressed for time, prepare it in a mason jar the night before!!

Layer the jar with fruit, uncooked oatmeal, nuts, cinnamon and cover contents with your 

favorite nut milk.(Almond, Coconut or Cashew-it's awesome!)

It's ready to enjoy the next morning.

Take it with you!

I hoped you were able to watch"Cowspiracy" last week.

If not, its worth purchasing for your personal library.

Have a great week, and thank you for viewing the blog. 

Dessert Waffle

Dessert Waffles

Most everyone loves dessert, and most love waffles. 

When the weekend comes,  family breakfast choices change from oatmeal, multi-grain cereals, or fruit bowls to something different.

  Like, breakfast tofu/potato scrambles, or blueberry pancakes, etc.

I believe dessert can be eaten at any time of the day!

This morning we had dessert waffles.

You do need a waffle maker for this recipe, but you should have one any way.

This is a good excuse to purchase one.

For your toppings:

To make coconut whipped cream,

put a small metal bowl and whisk in the freezer for about 20 minutes.

When chilled,

Mix:

The cream off the top of 1 can of chilled coconut milk (not lite)

Refrigerated Coconut milk forms a 2/3 can of cream. DO NOT SHAKE OR STIR THE CAN

1 tsp vanilla extract

1 tbs powdered sugar

Put all in the chilled metal bowl and whisk until creamy.

Chocolate Ganache:

1 cup of semi-sweet chocolate chips

1-2 tbs non-dairy milk

Melt it in a double boiler, stirring constantly.

Waffles:

I use a recipe from "Thug Kitchen"

2 cups almond or your favorite nondairy milk

1 tsp. apple cider vinegar or lemon juice

1 1/2 cups organic cornmeal

1 cup all-purpose or whole wheat flour

2 tbs brown sugar

1 1/2 tbs baking powder

1/2 tsp salt

1/8 tsp cinnamon

2 tbs oil ( grapeseed, olive or safflower)

Heat your waffle iron

Mix all dry ingredients in a bowl and

slowly stir in milk, oil and cider vinegar until blended.

Pour mixture on iron and cook accordingly.

Top your waffles with your favorite berries, 

covered with ganache and a spoonful of whipped cream!

Add walnuts or whatever else you want.

Just to let you know, you can enjoy these any time of the day!

Have a great week and be kind.

Judd

Power Cookies

POWER COOKIES

As we go through the work day some of us need a little pick me up.  These "cookies" are just the solution.  The date paste is perfect for a long steady energy release.  These cookies are also high in fiber keeping you full and ready to tackle any situation that comes your way.  They are actually a great "breakfast"cookie and a way to start your day.  

Date Paste Topping:

8-10 pitted dates.

1-tb ground flax seeds.

1-2 tbs almond or peanut butter.

1/8 cup pumpkin, sunflower, hemp or peanuts.

In a food processor, pulse dates into a paste. 

Add flax, nut butter and seeds.

Mix until you have a "ball" of paste.

Breakfast Cookie:

In a bowl:

1 cup of whole wheat flour.

1/2 tsp baking soda.

1/2 tsp sea salt.

1 tb. chia seed.

Blend together.

Preheat oven to 350'

In a second bowl:

1/3 cup vegan butter or melted coconut oil.

2 tbs almond butter.

1/2 tsp. vanilla extract.

1/4 cup your choice:coconut palm sugar, honey, agave syrup or maple syrup.

2 tbs water.

Slowly beat with mixer.

Add dry mixture until you have a cookie batter. Add 1 tb.water if needed.

THE BEST PART: THIS COOKIE DOUGH CAN BE EATEN RAW!

Form into small thin 2" cookies and bake for 12 minutes.

Let cool.

 Top with date paste.

 ENJOY

This makes 12-14 cookies.

Have a great week.

Be kind.

Judd

Roasted Potatoes and Okra

Roasted Potatoes and Okra

I don't eat okra very often... hardly at all.  Not too many people I have come across do

My friend (The Barefoot Farmer- Tomazin Farms) offered me some fresh okra last week, I 

wanted to find some way to prepare them. Okra is a great source of fiber, improves blood 

sugar levels and reduces your risk for heart disease.  It is high in Vitamin C, K, A, manganese 

and magnesium folate, beta carotene and lutein.

Here is a quick and easy recipe:

Preheat oven to 425'.

Cut 2-3 potatoes into 3/4"-1' cubes.

Largely dice 1/2 onion (red if you have it).

Cut your fresh okra into 1/2" slices.

 In a mixing bowl add okra and small amount of olive oil.

Coat the okra and then mix in 2 tbs of cornmeal, pepper and salt.

The cornmeal will cut down on the "slime".

Place it on a baking sheet.

Mix potatoes and onions in same bowl, adding a little more olive oil,

smoked paprika,salt and pepper. Coat well and place on baking sheet.

Bake for 20-25 minutes.

Stir mixture, sprinkle with fresh rosemary sprigs and garlic powder.

Bake for another 10-15 minutes until potatoes are soft and okra is browned.

Remove from oven, mix all together in a large serving bowl.

Squeeze some fresh lemon juice over all.

Serve with organic or homemade ketchup. Or even with your favorite hot sauce!

It can be a great weekend breakfast when joined with tofu scramble.

Here's a quick tofu scramble recipe:

Drain and press a package of sprouted "extra/super" firm tofu, between two plates.

In skillet, heat 1 tbs. coconut or olive oil.

Crumble the tofu into scrambled egg size pieces into skillet.

Season with turmeric, smoked paprika and salt&pepper.

Stir/cook the tofu while coating it with the seasonings and oil until it looks like scrambled eggs.

Sprinkle nutritional yeast on top, and you have the best "cheesy" scramble ever.

Enjoy!

Have a great week!

The Power of Potatoes

September is National Potato Month.

Potatoes are one of the most beloved and most produced foods on the planet.  The humble healthful potato is popular for a number of reasons. They are relatively inexpensive to grow, available year round and are rich in nutrients.  You can easily grow them at home!   Potatoes are tubers that belong to the nightshade family which strangely include tomatoes, eggplants and bell peppers.  With over a hundred edible varieties, they come in an array of colors, sizes, shapes and flavors.  Potatoes are classified as either 'mature' or 'new'.  New potatoes are harvested before fully grown, obviously smaller in size.( New Red potatoes or Purple potatoes)

The History of the Potato

Potatoes originated in the Andean Mountain area of South America where historians believe they have been cultivated for over 7000 years.  They were one of the few crops that could survive the harsh climate.  The Spanish brought them to Europe in the 16th century, but were not widely consumed until farmers discovered they were much easier to grow than wheat and oats.  They also found them to be vitamin-rich and produced more yield per acre.  Potatoes' popularity was greatly aided by Antoine-Augustin Paramentier, a pharmacist by training was imprisoned during the Seven Years War.  He was forced to eat only potatoes and was surprised how he emerged with excellent  health.  He launched a public relations campaign on their benefits, organizing an all-potato dinner for some high society guests, which included Thomas Jefferson.  He was so excited, he brought the "French Fry" back to America.  Now you know!  

Paramentier also persuaded Marie Antoinette and husband Louis XVI to wear potato flowers in her hair and him to adorn his suits.  Finally, he planted acres of potatoes outside Paris so that starving peasants would steal them.

By the 18th century potatoes had become a staple around the world, but in 1845 a potato blight virtually wiped out the entire crop overnight.  The Potato Famine in Ireland was the worst, where 40% of the Irish ate only ate potatoes as their solid food.  Millions died and millions more migrated to America to escape the famine.  America was the last country to adopt it to its cuisine.  We now grow more then 17.1 million pounds per year and consume as much as 126 pounds per person.  

Potatoes are naturally fat-free, cholesterol-free, high in fiber,low in sodium and packed full of vitamins and nutrients.  Andrew "Spud" Taylor  lost 114 lbs eating only potatoes for a year. 

Here's an easy recipe any time of the day:

Fall Breakfast Bowl

1 sweet potato

1 white potato

Cube in 1/2" bite-size pieces.

Lightly cook-until tender- in olive oil with fresh rosemary and sage.

Top with pepitas and dried cranberries or raisins.

The affordable potato(even organic) should always be on your list of healthy food choices.

BELIEVE IN

KINDNESS

Have a great week.

Judd

2 Awesome Muffin Recipes

Everyone Loves Pizza

 I don't think I have ever heard of someone that doesn't love pizza.

That being said, going plant-based you choose to go dairy-free..."I can't quit the cheese!" Finding a plant-based cheese that actually melts reasonably well is hard to find.

Trader Joe's "Dairy free Mozzarella Style Shred" made with Cashews is the answer.

This simple Mini Pizza Muffins recipe comes from Weight Watchers but with a little twist.

1 lb pre-made pizza dough (Trader Joe's)

3/4 cup pizza sauce (Trader Joe's)

1 cup Dairy free Mozzarella Shreds (Trader Joe's)

Preheat oven 450'

Divide the dough into 12 equal pieces and press into a silicone muffin pan, pressing down the middle. Slightly brush dough with olive oil/garlic powder.

Add 1 tb sauce, 1-1/2 tb "cheese"

Bake for approximately 15 minutes, then let cool and enjoy!

Just Bananas Muffins

This recipe comes from Forks Over Knives and Chef AJ

Oats, bananas and applesauce are the base ingredients.

These make an easy breakfast along with a bowl of berries etc.

No dairy, no sugar, no flour, no oil and no salt!

4 very ripe bananas

2 cups oats, ground into flour

1/2 cup unsweetened organic apple juice

1/2 cup unsweetened organic applesauce

2tb ground flax seeds

1tsp gr cinnamon

1/2tb vanilla extract

1/2tb apple cider vinegar

1/2tb baking powder

1/2tsp baking soda

Preheat oven to 350'

Grind oats into flour and add all other dry ingredients into a large mixing bowl.

Puree or mash bananas until smooth.

Add the apple juice, apple sauce, extract and cider vinegar to banana puree until combined.

Pour over dry ingredients until combined.

Optional- Add 1/2 cup frozen blueberries

Pour into silicone muffin pan until 3/4 full.

Bake for 20-25 minutes(28-30 minutes if added blueberries)

Enjoy!

Be Kind

Judd

Quinoa

Quinoa

It's gluten-free!

Most people don't know how to say Quinoa (KEEN-wah), let alone what it is.

Technically it is a seed, but mostly known as a whole grain.  It is a highly nutritious,

quick cooking and gluten-free seed of the beet family. It comes in a variety of colors, but

red, black (both have a crunchy cooked texture) and white (fluffier texture) are the most common.

Although Quinoa is known for having a good deal of protein (8+ grams per cup), It's the 

type of protein, that makes it great.  It has the perfect balance of  all nine essential amino acids

needed for human nutrition. This complete protein is rarely found in plant foods. Other plant foods 

containing complete proteins are chia, hempseeds, soybeans(organic non-gmo),etc. 

The history of Quinoa is rooted in the Andes region of South America in the countries of Peru, Bolivia, Argentina, Chile and Ecuador.  Easily surviving in many growing conditions Quinoa became a mainstay food source for the Inca Empire. Along with maize, its consumption became  widespread 

around 3000 BC.

Being nutrient rich, it provides almost half of the daily requirement of manganese(59%),

copper and phosphorus(40%), magnesium(30%).  Also it is high in zinc, folate and fiber.

It is cholesterol free and has a valuable amount of omega-3 fatty acids with monounsaturated fats like oleic  and alpha-linolinec(ALA) acids which are great for heart health.

It's great for Buddha bowls in place of rice or even cold as cereal/oatmeal with fruit for breakfast.

In a Buddha bowl served with black beans, roasted purple cauliflower, sweet potatoes and avocado.

Here's a quick article on How to cook Quinoa.

You can check out my pinterest for my Quinoa recipes.

Have a great week.

Be kind.

Judd

"Frickin Chickin" Waffles

"Frickin Chikin" and Waffles

After no posts for 2 weeks, we're back!  Relaxing while on vacation, and traveling on Sundays,  I 

was not able to blog.  I did however, try some new recipes.  On onegreenplanet.org, I came across

a recipe for "Jackfruit Fried Chicken".  I decided to make some "Frickin Chickin" and Waffles.  Our daughter, Bree and I first tried them. We were amazed of how really good they were.  I couldn't wait

for Kris to try them.  Upon returning from D.C., (on a small getaway with her Mom and Sister) we had breakfast for dinner one evening.  She was a little skeptical at first, not sure if it would taste like chicken.  She was amazed at its likeness.  Now she is thinking "Jackfruit" Chic-fil-a nuggets? 

"Frickin Chickin" and Waffles

Here's the recipe:

For the Jackfruit:

1-20 oz. can  Jackfruit(in water or brine, not syrup!)

1/2 tsp. smoked paprika

2 minced garlic cloves

1/2 tsp. salt

1/2 tsp. pepper

 1 cup almond or soy milk mixed with 1 tsp. apple cider vinegar

For the breading:

1 cup of flour

1 tsp smoked paprika

1 tsp salt

1 tsp pepper

1-2 tablespoons of poultry seasoning

Mix the "milk" and ACV in a measuring cup and set aside for 10 minutes.

Drain and rinse the jackfruit thoroughly. Using a sharp knife, cut away a small tip(1/4 in) off the triangle piece of fruit. (The whole piece of fruit is edible).  Add the fruit and spices and garlic to the milk mixture and stir well. Let it marinade for 30 minutes or so.

Mix the breading flour, spices and seasoning to a large bowl.  I just drain the jackfruit and mix it in with the flour, etc. to bread it.

In a skillet on a medium setting heat a little oil.  Place your breaded "chickin" in the pan and fry for 3-4  minutes per side until golden brown.

Serve it hot on your favorite homemade or store bought waffles, with maple syrup.

Here's an easy waffle recipe if you have your own waffle maker:

Combine

 1-3/4 cup whole wheat flour

1 tbsp raw sugar

1 tbsp baking powder

pinch of salt

Add 1-1/2 cup almond milk

2 "chia eggs"(To make one chia egg-1 tbsp chia seeds with 3 tbsp of water, stir, let set for 10-15 minutes until it forms a gel.)

1-2 tbsp of  oil(optional)

Mix all ingredients together, adding more milk for right consistency.

For more recipes click here: Jackfruit Carnitas

Have a great week. 

Be kind.

Judd

The New Comfort Foods

All over the world when people are going through a stressful period or feeling nostalgic we reach for comfort food.  Something that maybe our parents or grandparents would feed us when we were feeling down.  The only problem is most comfort foods are characterized by its high caloric, high carbohydrate level and its simple preparation.  Which means its probably not the best thing to eat when you are feeling down.  

According to experts at Pinterest they see comfort foods moving in a lighter direction.  And with more than 4 billion food and drink "pins" they should know.  Things like lettuce instead of bread on sandwiches, cauliflower "rice", spiralized zucchini or spaghetti squash instead of pastas.  Even Jackfruit in place of pork, beef and chicken.  One of the fastest growing comfort foods is the Buddha Bowls, which are healthful, colorful, nutritious and easy to make.  Buddha bowl pins shot up more than 200% last year, making it one of 2017's top food trends.

Here are a few "comfort food" recipes we have listed on the blog:

The most requested is Baked Mac-n-"Cheese".

Vegan Cream of Wild Rice and "Chickin" Soup.

Butternut Squash Soup.

For breakfast:  Vegan Hash Brown Casserole.

For treats:  Banana Raspberry "Nice" Cream.

Vegan Chocolate Chip Cookies  (Don't eat too many! A lot of sugar).

 If you are looking for comfort food because you are stressed out there are other options than pigging out on food.  Go for a walk, get outside, exercise, meditate.  Here are 2 articles which might help: 

Meditation and Heart Health

10 Natural Tips To Beat Chronic Stress

Are These 5 Eating Habits Sabotaging Your Healthy Relationship With Food?

It is very easy to become overwhelmed with all the crazy things going on in the world today.  

"Receive hope and courage when a great dilemma is present, for the solution must also be... commit to being the solution."  Guru Singh

Have a great week. 

Be kind. 

Judd