My Plant-Based Family

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

Breakfast

Summer Berry Breakfast Quinoa

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I shared this recipe over at Herbivore Triathlete on Monday but I didn’t want anyone to miss it so I thought I should share it here too.

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!

 

 

Blueberry Oatmeal

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blueberry oatmeal 2

Fresh Blueberries are popping up in my Meal Plans. We eat them for snacks, mixed in our breakfasts and I’m even creating a Blueberry Vinaigrette that my kids adore. My absolute favorite way to eat blueberries is in this oatmeal. Make sure you buy Certified Gluten-Free Oats of gluten is an issue for you.

Blueberry Oatmeal

Ingredients

  • Rolled Oats and Water
  • 1/4 to 1/3 cup of blueberries per person
  • Cinnamon
  • 1/4 tsp Vanilla per person
  • 1/4 tsp chia seeds
  • 1/4 tsp hemp seeds
  • a few Tbsp almonds or walnuts (optional)

Do

  1. Cook oatmeal according to package directions.
  2. Allow oatmeal to cool for a few minutes then stir in blueberries, a generous shake of cinnamon, vanilla and seeds.

Serve

This is perfect for breakfast or brunch but taste so good I’ve considered it for dessert. 🙂 I don’t measure anything out when I make it so feel free to increase or decrease ingredients to suit your taste. If you are missing an ingredient don’t fret, just skip it or substitute something else. Missing blueberries try raspberries or strawberries; no seeds, just toss in a few nuts for crunch.

What is your favorite way to eat oatmeal?

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!

Healthy Cravings Recap for March

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Healthy Cravings banner

Recently I hosted my monthly Healthy Cravings group. I often get questions about this group so I thought I’d address the most common. This is a local group hosted at my home in Mesa, Arizona. Many people are curious about what we eat and I thought an in home demonstration would be the best way to address questions but also show how good our food is. I hosted my first food demo last summer, planning to have more when ladies from my church asked if I would be interested in holding them as part of our Women’s Ministries. I thought it sounded like a great idea. Our Women’s Ministries groups include a book club, a jewelry making group, and a crafting group to name a few.

Most of the women who come are from my church but several are friends I’ve known outside of church, and now some are local ladies who I’ve connected with through this blog. Each month has a different food theme, March was Breakfast. There are women who come who are not plant-based but want to eat healthy, others have allergies which I accommodate, and some have successfully transitioned to plant-based eating.

The purpose of the group is to be a support system and information center for ladies interested in plant-based living. Of course having a smorgasbord available doesn’t hurt things. I often tell people it is a bit like preparing Thanksgiving every month. There is a recommended donation of $5 but it is not required. I never want money to stand in the way of someone coming.

Oatmeal Bar

Last month I served breakfast including an oatmeal and quinoa bar that featured diced strawberries, fresh blueberries, chia seeds, walnuts, raisins, and dried cranberries. Baked Sweet Potatoes, Breakfast Tacos, Savory Breakfast Muffins with a side of salsa, Blueberry Muffins and Banana Bread were also available. My friend Steffi made some incredible chocolate muffins too!

HC March breakfast tacos

HC March blueberry muffins

HC March savory muffins

The next Healthy Cravings will be meeting next week. We are having a Top Chef/Chopped Style contest with celebrity judge Danny Collier! Danny is a Plant Based Nutrition Coach, Personal Trainer, Speaker, and Model. I’ll have an interview coming up with him in the next few weeks. In the mean time you can follow him on Facebook.

Do you belong to any local plant-based groups? They can be a great resource for local support. To find one in your area check Meet Up or just google “plant-based groups” in your area.

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.