My Plant-Based Family

Feeding My Family a Whole Food, Plant-Based Diet, On a Budget

Breakfast

Peachy Keen Oatmeal

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Last week we had a little vote on My Plant-Based Family’s Facebook page. This recipe was the runner-up but I know many of you have been patiently waiting for it.

On a side note, my husband and I just celebrated our 8th wedding anniversary. Happy Anniversary!

Peachy Keen Oatmeal

Are you in a breakfast rut? Allow me to help you out with this delicious breakfast treat.

I was able to get a few dozen white peaches from the discounted produce section and I’ve been enjoying them ever since. You could use yellow peaches instead of white if you’d like.

Peachy Keen Oatmeal

Ingredients

  • Gluten-free or regular rolled oats (read the package to make the appropriate amount for your family)
  • 1 to 2 peaches per person ( just made a large batch of about 10)
  • maple syrup (optional)
  • cinnamon (optional)
  • walnuts or chia seeds (optional)

Do

  1. Peel and slice peaches; cook them on the stove (using medium heat) in a small sauce pan with peaches barely covered in water.
  2. Once peaches are soft whiz half of them in a blender or food processor. Set the rest of the cooked, sliced peaches aside.
  3. Cook oats according to package directions, you can use the leftover peach “water” if you’d like.
  4. After oatmeal is made spoon into bowls, adding puréed peaches and some peach chunks.
  5. Top with optional maple syrup, cinnamon, or walnuts.

Serve

The peaches can turn plain oatmeal into an incredible treat. I’ve also served peaches prepared this way on top of pancakes; it reminded me of homemade peach cobbler. I plan to try it with quinoa next.

Have you tried oatmeal with peaches? Once peach season arrives I plan to have peaches for breakfast, lunch and dinner!

Savory Breakfast Muffins

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I love the simplicity of grabbing a muffin or two on the way out the door. My problem with most muffins is that they are basically a sweet treat with little substance to fuel my day. If you feel the same way allow me to introduce you to a new friend of mine, Savory Breakfast Muffins.

Savory Breakfast Muffin

This recipe has a whole wheat and a gluten-free option and can easily be adapted to accommodate your favorite flavors or dietary needs. Use 2 cups of whole wheat flour or whole wheat pastry flour instead of the gluten-free flours and xanthum gum. I’ve also used a premade baking mix but I prefer to mix my own flours, it will taste great if you choose that route.

These muffins have been enjoyed by over a dozen people. In my most recent batch I substituted 1 tsp of crushed red pepper instead of the jalapeno for an even spicier result. I also marinate the mushrooms in equal parts (1-2 Tbsp) of liquid smoke, Worcestershire sauce, and Braggs Liquid Aminos. If you are avoiding soy you can use equal parts of liquid smoke and water, just read your labels. The marinated mushrooms lead many people to think these contain meat. Don’t let the long ingredient list intimidate you, this is well worth it.

Savory Breakfast Muffins

Ingredients

  • 1 cup brown rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup tapioca flour
  • 1 tsp xanthum gum
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 cup baked potato, diced
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1/2 cup mushrooms, diced
  • 1/4 cup jalapeno, diced (or 1 tsp crushed red pepper)
  • 1 3/4 cup rice milk (if making whole wheat version start with 1 cup milk and increase as needed)

Do

  1. Preheat oven to 350° and lightly spray muffin pan.
  2. In a large bowl mix all of the dry ingredients, then add the veggies, lastly the plant milk.
  3. Stir until well mixed adding more milk if necessary.
  4. Scoop batter into muffin pan, I like to fill them most of the way up.
  5. Bake for 24 minutes until an inserted toothpick comes out clean.
  6. Let cool for 10 minutes before removing from muffin pan.

Serve

This recipe makes 10 muffins. I’ve served this at Healthy Cravings and at a women’s bible study. They are easy to eat on the go, are not messy (crumbly) and taste great warmed or at room temperature. If you are serving brunch and need a dish that can be made ahead these are perfect. I plan to make this recipe in a loaf pan soon.

This recipe was shared at Gluten-Free Fridays hosted at Vegetarian Mamma.

Breakfast Tacos

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breakfast tacos

I love Breakfast Tacos! Years ago the breakfast tacos I made were completely different from those I make today, but we enjoy them just as much if not more. These tacos are very versatile and can be adapted for even the pickiest eaters or omnivores in your household.

breakfast tacos

Breakfast Tacos

Ingredients

  • 1/2 an onion, diced
  • 1/2 a bell pepper, diced
  • 1/2 a jalapeno (remove seeds for less heat)
  • 1 handful of mushrooms, chopped
  • 1 cup cut cauliflower
  • 1 large baked potato, diced
  • 1/2 to 1 cup of cooked beans, drained
  • 1/2 cup cooked quinoa
  • 1 Tbsp nutritional yeast
  • salt (or black salt), pepper, garlic, and turmeric to taste
  • tortillas of your choice, use corn tortillas for a gluten-free option

Do

  1. Add onions, peppers and mushrooms to a skillet and cook on medium heat, stirring occasionally, adding a little water if veggies start to stick.
  2. Once veggies are beginning to soften stir in potatoes, quinoa, and beans.  They will now begin to stick.
  3. As soon as everything is incorporated and warm add nutritional yeast and spices.
  4. Spoon this into tortillas and serve.

Serve

I love to eat these Breakfast Tacos with salsa! This reheats very well and will keep several days when refrigerated. If you are using corn tortillas know that they are crumbly and will likely break. These can be layered in a casserole dish instead of rolled into the tortillas for a quicker option. I’ve also wrapped them in parchment paper to hold them together. I’ve served these to an omni group and they LOVED them.

If you are eating plant-based but having a hard time convincing your family this is an easy dish to adapt for them. Things like eggs or cheese are easily added but not really needed.

Are you a Breakfast Taco lover too?

FAQ’s: Oats

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Occasionally I like to post questions here that I get asked through email or Facebook. Today I’ll be discussing oats. Feel free to share your opinion in the comments.
Nutty Apple Cinnamon oatmeal
Easy & Inexpensive
We typically buy whole grain rolled oats, occasionally I’ll buy steel cut oats. I no longer buy the instant oats. The rolled oats are less processed but can easily be whizzed through a food processor for an instant oat effect. It took a little while to get used to them but now they are my favorite. I felt like I was fueled longer when I ate the rolled opposed to the 1 minute instant. Still the instant are better than the little packages and most breakfast cereals. Oats are also inexpensive, I talk more about their cost efficiency here.
Quick
If time is of concern the rolled oats can be made pretty quickly too. I make them in the microwave most mornings. You need a big bowl, not a typically cereal/soup bowl. I use a serving bowl. I don’t measure but just pour in enough for a few servings including water then microwave for 2 minutes. I stir then cook 1 more minute. It is usually perfect. It may take some practice but it is quick, easy, and inexpensive. If you think microwaves are evil, which I understand, they can be easily cooked on the stove.
Healthy
One cup of cooked oatmeal contains 307 calories, 5 grams of fat, 8 grams dietary fiber, and 11 grams of protein. When my family eats oatmeal we are less likely to make poor food choices a few hours later. My kids have evolved to favor oatmeal (even unsweetened) instead of cereal. They always ask for “sprinkles” which are really just chia seeds and walnuts.
The Gluten Issue
Oats are naturally gluten-free but are usually processed on the same equipment as grains that do contain gluten. Most oats are cross-contaminated with gluten. If you have a gluten sensitivity or allergy you can buy gluten-free oats that are processed and packaged in a dedicated gluten-free facility. Gluten-free oats will cost a lot more than oats that are from a regular facility.
Apple Cinnamon Pancakes
Do you eat oats or oatmeal? I can’t imagine an easier meal that is less expensive and healthier than oatmeal. At the next Healthy Cravings I’m going to have an Oatmeal Buffet with as many toppings and add-ins as I can imagine. What is your favorite way to eat oats?

Nutty Apple Cinnamon Oatmeal

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Sometimes I get stuck in a breakfast rut. As the seasons change I find myself craving new flavors and textures. Oatmeal is the perfect vehicle to test out my newest ideas whether I add fresh fruit and berries or dried fruit with seed and nuts.

This morning my thoughts drifted back to my childhood and the single serving packets of Apple Cinnamon Instant Oatmeal I remember eating. I’m sure that oatmeal was better than the Count Chocula I ate regularly, but they were both full of sugar and devoid of nutrients.

Nutty Apple Cinnamon Oatmeal (An Unrecipe)

Ingredients (amounts will vary depending on your number of servings)

  • Rolled Oats
  • water
  • 1-2 apples, diced
  • cinnamon
  • sweetener (I used maple syrup)
  • walnuts (optional)
  • ground flax (optional)
  • almond slivers (optional)

Do

  1. Bring water and diced apples to boil. Two cups of water for every 1 cup of oats is a general rule.
  2. Add oats and stir regularly.
  3. Once oatmeal is done, add cinnamon and sweetener of your choice.

Serve

I like wait until the oatmeal is put in bowls to add the optional add-ins. Add a side of fruit to round out the meal is always a good idea. 🙂 My kids loved this by the way and I’m willing to bet yours will too. You can also try this with quinoa or brown rice to mix things up a bit.

On a side note, Vegan Month of Food, Vegan MoFo is still under way. I am a few post behind but I’m cutting my self some slack because I’ve been super busy. I had hoped to catch up over the weekend but made the executive decision that my sanity is more important than catching up. 🙂

 

Party Worthy Parfait

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Welcome back to day 2 of the Vegan Month of Food, a.k.a The Vegan MoFo. Today I’m setting my sights on the parfait.

Making parfait’s are super easy if you have kids they can help or make their own. If you own a large glass bowl or trifle dish they can make a perfect center piece for a party or make these in individual glasses like I did. These are healthy enough for an on the go breakfast but tasty enough for dessert too.

Parfait

Ingredients

  • Vegan yogurt (I use coconut, almond or soy milk yogurt)
  • Diced fruit of your choice (apples, berries, or bananas)
  • Granola
  • Nuts and/or seeds
  • Vegan chocolate chips (hey I’m not judging)

Do

  1. Layer granola, yogurt, nuts/sees, then fruit.
  2. Repeat step 1 two to three times to fill your container.
  3. Refrigerate until ready to serve

Serve

This was a big hit at my Healthy Cravings group served as a dessert. We ate the leftovers for breakfast and lunch for a few days after. A few of my favorite variations include Cinnamon granola with diced apples, Almond granola with mixed berries, granola with vegan chocolate chips and bananas. I like to top this with chia seeds right before serving. My son thinks they are sprinkles! 🙂

This recipe is kid friendly, omni friendly, and gluten-free if you use gluten-free granola.

What is your favorite parfait combination?