My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Breakfast

Sugar-Free Oatmeal PLUS Bonus recipe!

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Sugar Free Oatmeal

Breakfast sets the tone of the day. If I start the day with a healthy breakfast, I’m more likely to continue to make good choices the rest of the day.

Sometimes we have good intentions but get off track. Oatmeal is a healthy filling breakfast but if we add lots of unhealthy ingredients we can sabotage ourselves. Instead start the day with this delicious recipe for Sugar-Free Oatmeal!

Sugar Free Oatmeal

Sugar-Free Apple and Raw Pepita Oatmeal

Ingredients

  • 1/2 cup rolled oats + 1 cup water (per person)
  • 1 packet Pure Via
  • 1 apple, diced
  • 1 Tbsp Raw Pepitas

Do

  1. Bring a pot of water to boil. Once it is at a rapid boil pour in oats.
  2. Add about half of the apples.
  3. Stir regularly adding more liquid (even plant-milk) if needed.
  4. Cook for 10-20 minutes until the oatmeal reaches the desired consistency.
  5. Remove from heat and pour in 1 packet of Pure Via.

Serve

Serve this oatmeal warm with fresh apples and raw pepitas.

Pure Via is a great tasting natural alternative to sugar. It is made from the stevia plant, has zero calories and can be added to food or drinks to sweeten them. My husband has used Pure Via in his coffee everyday for years.

I was excited to find them at my local Walmart. Right now you can save 55¢ on one box of 40 count packets while supplies last. The packets are very convenient and easy to keep in your desk or bag while away from home. You can also take advantage of a free song and cookbook/songbook download from Jewel.

Sugar-Free Instant Oatmeal

I often hear that people don’t have time to cook oatmeal and I have a solution for you. Make your own instant oatmeal by buying quick oats or making your own with a food processor or blender. Once you’ve whizzed them through the blender you have instant oatmeal. Follow the recipe below for your very own sugar-free instant oatmeal packet.

Instant Oatmeal

  • 1/3 to 1/2 cup instant oats
  • 1 packet Pure Via
  • 2-3 Tbsp raisins
  • 1 tsp Raw Pepitas, ground flax seeds or chia seeds
  • 3/4 cup-1 cup water

Pour the instant oatmeal into a mug and add hot water. If you don’t have access to hot water add the water and microwave until ready. Keep an eye on it so it doesn’t overflow while heating.

Instant Oatmeal

Top your oatmeal with fresh fruit like apples, bananas or blueberries.

What is your favorite oatmeal topping?

Overnight Chia Porridge

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When we learned that half of our household had a sensitivity to oats our oatmeal consumption went way down. For a while we replaced that with toast and cereal but both were much more expensive that oats, especially since we had to buy gluten-free, nut-free, dairy-free, egg-free versions. That is when we embraced Overnight Chia Porridge.

Vegan and Gluten-free overnight Chia Porridge

I’m no stranger to chia seeds and I’m not talking about chia pets. We’ve been eating chia seeds regularly since the beginning of our plant-based journey. In fact, in our house we call them “sprinkles” and I keep them in a little shaker bottle. My boys get sprinkles on almost everything they eat. When they hear other kids talking about sprinkles they will chime in because they eat sprinkles too. (yes, I have lots of evil tricks like this)

Vegan and Gluten-free overnight Chia Porridge

Overnight Chia Porridge

Ingredients

Do

  1. Pour seeds into a jar with a leak-proof lid.
  2. Pour milk over seeds, tighten lid and give it a good shake.
  3. Wait about 15-20 minutes then give jar another good shake.
  4. Store overnight in the refrigerator.

Serve

The chia (and hemp seeds) will absorb the milk and you’ll be left with a full jar of firm porridge. I typically use a few tablespoons of porridge and mix it with grains and fruit.

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Bean and Potato Burritos using Oil-Free Skillet Potatoes

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Even before we transitioned to a plant-based diet our family loved Bean and Potato Burritos. My husband has told stories about going on field trips as a small child and his “packed lunch” was a Bean and Potato Burrito. Some of the other kids would want to trade their white bread sandwiches.

I don’t know how my mother-in-law made her Bean and Potato Burritos but I’m pretty sure they were not oil free, in fact they probably contained lard.

Bean and Potato Burrtios

Skillet Potatoes (Oil-Free, Vegan, Gluten-Free)

Ingredients

  • 10 potatoes, peeled and diced
  • 1 onion, diced (I like to add extra onion powder too)
  • 3-5 garlic cloves minced, OR garlic powder to taste
  • salt and pepper are optional, add them after cooking to you taste
  • 1/2 cup or water or veggie broth (more if needed)

Do

  1. Put diced potatoes, diced onion and garlic in a large skillet and add about 1/2 cup of water or veggie broth.
  2. Begin cooking over medium heat and cover with a lid. Stir regularly, potatoes will likely stick to the pan.
  3. Cook for 20-30 minutes adding more liquid as necessary.

Note: Cooking time will vary depending on the size of your skillet, amount of potatoes and the size of the potatoes. If you don’t use a non-stick pan ( I don’t) you will want to keep plenty of liquid in the pan to keep the potatoes from sticking and burning.

Serve

The potatoes are great in burritos or as a side dish. I also like to eat them in a bowl for a quick snack. To make Bean and Potato Burritos follow the instructions below. The potatoes are very soft and are perfect for small children, or kids who have lost a few baby teeth and need soft foods.

Bean and Potato Burritos (Vegan and Gluten-Free)

Use the Oil-Free Skillet Potatoes detailed above along with the recipe for Unfried Pinto Beans (or Unfried Black Beans if you prefer). Choose your favorite tortilla, I used  Food For Life’s Black Rice Tortillas.

Layer Unfried Beans, Skillet Potatoes and any other toppings like fresh salsa or just diced tomatoes into a warm tortilla.

These Bean and Potato Burritos are perfect for Breakfast, Lunch or Dinner and travel well. I eat them warm or room temperature. I think I’ll make a batch for our next road trip too.

The Food For Life Black Rice Tortillas are vegan, gluten-free and yeast-free. I’ve also used them for Veggie Rollups for my boys. Like most tortillas that are vegan and gluten-free they are a little on the rigid side. This can be helped by heating them in a moist paper towel. I wrapped my boys rollups in plastic wrap to help them keep it from unraveling.

FTC Disclaimer: I received the Food For Life Black Rice Tortillas for free but was under no obligation to review them.

Cinnamon Apple Raisin Breakfast Rice

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Do you need a cheap and easy breakfast idea? If you have an intolerance to oats or can’t handle the sticker shock of quinoa this may be the perfect whole grain breakfast rice for you.

As the mornings grow colder and the aroma of cinnamon and spices fills the air, there’s no better way to start the day than with a warm and comforting bowl of breakfast rice. Cinnamon apple raisin breakfast rice is a delicious twist on classic oatmeal, offering a delightful blend of flavors and textures that transform ordinary rice into an indulgent morning treat. This plant-based breakfast option is perfect for those who love starting their day with something hearty, healthy, and full of fall flavors.

The Perfect Fall Breakfast

There’s something magical about the combination of cinnamon, apples, and raisins. This trio is synonymous with fall and winter, evoking memories of apple picking, holiday baking, and cozy mornings spent indoors.

  • Cinnamon, known for its warming properties, has been a staple in traditional medicine for centuries. It’s believed to help stabilize blood sugar levels, making it a great addition to breakfast dishes.
  • Apples bring a natural sweetness and slight tartness, adding freshness and balancing the spices. They are also rich in fiber, particularly pectin, which supports healthy digestion.
  • Raisins add a burst of sweetness and a chewy texture, complementing the softness of the cooked rice. They are high in natural sugars and provide a quick energy boost, making them a perfect ingredient for breakfast.

These ingredients come together in a symphony of flavors, creating a dish that tastes delicious. This has been a family favorite for weekend breakfasts for about a decade. But if your family is used to Fruit Loops they may need a little more sweetener than this recipe includes. I love that I can make this with pantry staples.

I say this was a weekend breakfast because it takes about 45 minutes to cook brown rice. Now we will make a large pot and reheat leftovers quickly. Even my 4 year old who has been very picky lately LOVES this. I also have an Instant Pot version for a more hands off approach!

How to Make Cinnamon Apple Raisin Breakfast Rice

Ingredients

  • 2 cups brown rice (I prefer short grain)
  • 4 c water
  • 1-2 cups plant milk
  • 1 Tbsp cinnamon
  • 1 diced apple
  • 1/4 cup raisins (or other dried fruit)
  • 1/4 cup maple syrup (optional)

Instructions

Step 1 – Cook Rice

Pour rice, water and cinnamon into large sauce pan and cook over medium heat set timer for 45 minutes.

Step 2 – Add Apples and Raisins

When there is 15 to 20 minutes left add 1 cup plant milk, diced apples and raisins then give it a good stir. Once the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft.

Step 3 – Serve

Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Serving Suggestions

Cinnamon apple raisin breakfast rice can be served in various ways to suit different preferences:

  • Classic bowl: Enjoy it warm with a sprinkle of cinnamon on top and a drizzle of maple syrup for extra sweetness.
  • On-the-go option: For busy mornings, you can prepare it in advance and reheat it throughout the week. Store it in individual containers for a quick grab-and-go breakfast.
  • Dessert-style: Turn leftovers into a cozy dessert by serving them chilled with a scoop of dairy-free vanilla ice cream or a dollop of whipped coconut cream.

Breakfast Rice Variations to Try

One of the joys of breakfast rice is its adaptability. Once you master the base of cinnamon, apples, and raisins, the possibilities are endless:

  1. Nutty Delight: Add a handful of toasted almonds, walnuts, or pecans for extra crunch. Nuts not only enhance the texture but also provide healthy fats and protein, making the dish more filling.
  2. Berry Twist: For a burst of color and flavor, try adding fresh or dried berries. Cranberries, blueberries, or strawberries can introduce a tangy note that contrasts nicely with the sweet raisins.
  3. Spiced Up: Experiment with different spices. Cardamom, nutmeg, and ginger can add depth and complexity, giving the dish a unique twist.
  4. Coconut Dream: Sprinkle some shredded coconut on top for a tropical flair. Paired with coconut milk, this variation can transport your taste buds to a sunny beach, even in the middle of winter.
  5. Creamy Indulgence: For a creamier texture, stir in a dollop of plant-based yogurt or a splash of cream just before serving. This adds richness and makes the dish feel extra indulgent.

Cinnamon apple raisin breakfast rice is more than just a meal; it’s an experience that brings comfort and warmth to your morning routine. Whether you’re enjoying it on a quiet weekend or preparing it for a busy weekday, this dish offers a nourishing start to your day. It’s a celebration of simple, wholesome ingredients that come together to create something special.

More Plant Based Breakfast Ideas

If you love this recipe, you’ll love these breakfast ideas too:

Yield: 4 Servings

Cinnamon Apple Raisin Breakfast Rice

Cinnamon Apple Raisin Breakfast Rice

Start your day with a warm, comforting bowl of cinnamon apple raisin breakfast. A cozy, plant-based delight full of sweet apples, juicy raisins, and aromatic spices.

Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes

Ingredients

  • 2 cups brown rice (I prefer short grain)
  • 4 c water
  • 1-2 cups plant milk
  • 1 Tbsp cinnamon
  • 1 diced apple
  • 1/4 cup raisins (or other dried fruit)
  • 1/4 cup maple syrup (optional)

Instructions

  1. Pour rice, water and cinnamon into large sauce pan and cook over medium heat set timer for 45 minutes.
  2. When there is 15 to 20 minutes left add 1 cup plant milk, diced apples and raisins then give it a good stir. Once the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft.
  3. Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Notes

Add a little liquid when reheating leftovers.

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© Holly Yzquierdo

Summer Berry Breakfast Quinoa

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Summer Berry breakfast quinoa HT1

Summer Berry Breakfast Quinoa (1 serving)

Ingredients

  • 1 cup cooked quinoa
  • ¼ tsp vanilla
  • 1 to 2 Tbsp rice milk
  • ½ cup assorted berries (we like strawberries, blueberries, raspberries, and black berries)
  • A generous shake of chia and hemp seeds (we call these sprinkles)
  • Stevia or maple syrup (optional)

Do

  1. Gently mix quinoa (warm or cold) with vanilla, rice milk, berries, and seeds.
  2. If desired, use a little stevia or maple syrup to sweeten the breakfast quinoa.

Serve

My kids were suspicious of Breakfast Quinoa in the beginning but now love it and ask for it daily. They prefer it cold, I like it warm. Walnuts make a great addition but sadly we are now a nut-free household.

 Do you eat quinoa for breakfast?

Chocolate Cherry Oatmeal

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I’m back! I apologize to those of you who experienced some problem assessing this site over the last few days. I transferred to a self-hosted site and there have been a few issues. I’m very excited about all of the things I have planned, including more Back to School recipes. (just a few more kinks to work out)

I admit, Chocolate Cherry Oatmeal throws me for a loop. Breakfast isn’t supposed to be full of chocolate-y goodness, right? I prefer this for dessert buy you can eat it for breakfast and I wont say a word!

Chocolate Cherry Oatmeal

Chocolate Cherry Oatmeal (single serving)

Ingredients

  • 1/2 cup rolled oats
  • 3/4 cup water
  • 1/4 cup frozen pitted cherries
  • 1 Tbsp. vegan chocolate chips
  • 1/2 Tbsp. maple syrup (optional)
  • 1 tsp chia or hemp seeds (optional)

Do

  1. Mix oats and water together and cook according to package directions.
  2. Roughly chop frozen cherries and mix into cooked oatmeal along with chocolate chips.
  3. If preferred, add maple syrup and chia or hemp seeds.

Serve

This decadent oatmeal is pretty intense. Chocolate lovers will swoon but if you aren’t ready for that much chocolate in the morning feel free to cut back or leave it out.

 

graphics by Melodee Fiske
graphics by Melodee Fiske

 

Stay tuned for more Back to School recipes!