I found Susan's Power Porridge at her Fifty Not Frumpy blog and I'm hoping it does the trick. That is, keep me full for a longer period of time. Although I changed it up a bit, I think you'll find this recipe a real winner. It is super delicious and it doesn't really need any sweetener, at least for my taste. It's so full of goodness that I've contacted my friend and nutrition guru, Susie Phillips (who also owns Advance Body Solutions), to break down the nutritional value of this powerhouse meal. I am so excited to have discovered this recipe. Lentils and almond milk up the protein and the seeds and nuts add fiber and vitamin E. But let's see what else Susie has to say. This is a dynamite way to start the day. Eat your Power Porridge and you'll be powering all day. According to her blog, Susan was ably to shed many pounds by following Dr. Fuhrman's book, Eat to Live. Oh, and you also might be interested in Susan's great take on style and clothing. printable recipe
2 cups almond or oat milk
1 T. lentils
2 T. steel cut oats
2 T. oat bran
1 T. Kasha (buckwheat groats, toasted)
1 T. flax seeds, ground
1 T. chia seeds
1 T. sunflower seeds
2 T. walnuts, rough chopped
1 T. pumpkin seeds, raw
4 large dates, rough chopped
1 T. raisins
fresh or frozen berries and/or bananas
sweeten if you need to with honey or maple syrup or try the new sweetener Monk FruitMethod
1. Heat almond milk to a boil add lentils, then add grains, seeds and oats stir, turn down the heat to simmer, stirring occasionally. Simmer for about fifteen minutes until the lentils are tender. You may need to add more almond milk to keep the consistency creamy.
2. Add the nuts and dried fruit, stir and cover to simmer only until the dried fruits have warmed. Cut fresh fruit to add on top. Put in a bowl then drizzle honey over all.
If you're working towards a plant-based diet that includes giving up dairy - you know that means giving up eggs, too. but don't despair, I think you'll find that tofu is a great substitute and I'll talk about why in a blog post that's coming soon. I'm amazing at how satisfying it can be. The onion becomes sweet and the curry gives it a kick. Tofu is a perfect blank slate for accepting flavor and your body won't miss the cholesterol or poultry hormones. printable recipeTofu Scramble
1 package firm tofu, drained and crumbled
1 onion, roughly chopped
1 red papper, roughly chopped
1/2 to 1 8 oz. carton mushrooms, sliced
1/2 tsp. tumeric
1/2 tsp curry power
Salt & pepper to tasteMethod
1. Saute all of the vegetables in a small amount of water in non-stick pan.
2. When veggies are mostly soft, add the crumbled tofu, spices and salt & pepper and stir to combine. The mixture should turn yellow from the spices and begin to look like eggs.
3. Continue to cook until most of moisture from the tofu has cooked off and it's heated through, stirring frequently so as not to stick.
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Tofu Scramble Veggie Tacos
I've been on a taco kick - tacos with corn tortillas, tacos for dinner or breakfast. Yes, breakfast. And, they are a great addition if you're trying to loose a few pounds. Corn tortillas have virtually no oil. Trader Joe's brand Ingredients: stone ground corn, water, traces of lime. Can't beat that! So I'm encouraging you to experiment with your taco ingredients. I like to substitute hummus for cheese. It adds the kick and creaminess that you get from a good cheese. It's always fun to top them off with chopped tomatoes, lettuce, a little avocado, and salsa, but a few sprouts works well, too. Here's a basic recipe for veggie tacos. I added crumbled tofu for the breakfast version. Try them, I think you'll really like them. Served with a fruit for breakfast tops off the meal and makes it uber plant-based :) OH, and to heat the corn tortillas, I like to put them into the toaster oven and "toast" them until they are just crispy and still easy to fold in half. Ingredients
6 corn tortillas
1/2 red onion, diced
4 oz. mushrooms, sliced
1/2 bell pepper, diced
1 tomato, diced
3 leaves romaine lettuce, diced
1 avocado, diced
1/3 cup hummus recipe (see here
salt & pepper
Tofu scramble: 1/2 block of tofu, crumbled in a town with a fork.
1/2 tsp. turmeric for color
Optinional: use broccoli sprouts as a topping or mango chutney as a "salsa"Method
1. Add red onion, mushrooms and bell pepper to a sauté pan with a little water. Saute until tender.
2. Toast corn tortillas in toaster oven until crisp but pliable.
3. Smear a tablespoon or so of hummus on one side of the corn tortilla. Fill the bottom with the veggie mixture.
4. Top with the tomatoes, lettuce, avocado and salsa. For Tofu Scrambled tacos:
5. Add crumbled tofu to the veggies in the sauté pan along with the turmeric. Stir to combine. Fill taco shell and top with remaining ingredients.
I have a smoothie most days so I decided to post another version. This one has oranges from our garden because it helps thin the smoothie. They are not only so delish, but also have great anti-cancer and healthy heart properties. Read more here
... This smoothie also has 3 romaine lettuce leaves. This is a great way to get in your greens. Add almond milk, frozen berries and a little Super Seed and your ready whir.Ingredients
1 cup frozen organic berries
1 orange peeled into sections
3 romaine lettuce leaves
3/4 cup almond milk
1/2 scoop Super SeedMethod
1. Put all into blender except the Super Seed.
2. Blend until smooth. Add a little water if too thick.
3. Pour in the Super Seed and whir just a few seconds.
You wouldn't think it, but this combo works! These pancakes were awesome and very easy to prepare. Use your ripe bananas and a little pancake mix and you're almost there. We picked berries from the garden this morning to serve as topping with a little maple syrup. A great Father's Day breakfast!
2 small zucchini or 1 medium-large, grated
1 1/2 banana
1/2 cup pancake mix or enough to make the mixture not runny
1/4 cup milk alternative like almond milk
1/3 tsp salt
1. Place grated zucchini into a bowl, add the eggs and beat with a fork. Add the remaining ingredients until you have a pancake batter consistency.
2. Heat griddle and put on a small about of butter to prevent sticking.
3. Drop batter by large spoonfuls onto the griddle and cook until just done around the edges.
4. Flip and cook on the other side, making sure not to overcook.
5. Serve with heated maple syrup with chopped up fruit.
I've been wanting to try some recipes from the book, Vegetarian Suppers, by Deborah Madison. The cover photo alone would make you buy it. It's a beautifully produced book and you'll love this recipe. It's easy, has a boat load of onions, # 29 on the top 30 super foods, and is very satisfying. Serve it with a green salad or veggies and you have another colorful meal. I've cut down on some of the butter, but if you want the last
1/8 cup water
3 large onions (red or yellow) peeled, quartered, sliced crosswise about 1/4 inch thick
6 eggs, whisked
1/8 tsp. ground cloves
2 T. parsley
1. Warm the water in a skillet, add the onions and cook over medium heat, stirring occasionally, until golden, about 30 minutes. Add half the vinegar, raise the heat, and reduce while stirring. Season with salt and pepper and ground cloves. Preheat the broiler.
2. Add several pinches of salt to the eggs and beat Then stir in the onions and parsley. Spray a 10" skillet with non-stick and, add the eggs. Move the eggs around with a fork at the edges to bring uncooked egg to the skillet to cook. When the eggs are almost cooked through, slide the pan under the broiler until they're set and golden. Remove the frittata onto a serving dish and return the pan to the stove.
3. Add a few pinches of chopped parsley and serve.
It's not always easy to get in all of the greens you know you should be eating, but this "green" smoothie makes it easy. By adding a few swiss chard leaves to the mix, you get a boatload of nutrition that is easily digested since it's be whirred into such small bits. I like adding 1/2 scoop of my new favorite fiber, Super Seed (from Garden of Life
), and a scoop of powdered greens (from Amazing Grass
). You can also add protein powder if you're upping your protein. Drink you greens (and berries) any time of day. My Vitamix does an amazing job. (see link below) Berry Green Smoothie
1 cups of frozen berries, any mix - organic strawberries, blueberries, cranberries are my favorite
1 cup of your favorite non-dairy drink - I like hemp or almond milk
1/2 cup water for thinning
1-2 leaves swiss chard broken into smaller bits
Fiber and / or powdered greens (optional)
1. Add the berries, swiss chard and on-dairy drink to the blender
2. Whir until smooth, adding water to think to the consistency you like.
3. Add any fiber, powdered greens or protein powder you like and whir just a few more seconds.
You've heard the advice - EAT BREAKFAST! It keeps you from eating out of control later in the day when your body says "feed me." So I've included this yummy breakfast that uses quinoa flakes to up the protein and keep you full longer.
2 cups water
1/3 tsp cinnamon
1/3 tsp vanilla extract
1/4 tsp salt
1/2 cup rolled oats
1/3 cup quinoa flakes
1/3 cup plain yogurt
3 tsp honey
1/2 cup frozen berries, defrosted
1. Add water to saucepan along with the oats, quinoa, cinnamon, vanilla and salt.
2. Bring to a boil, lower the heat and cook until thickened.
3. Serve in a bowl along with half of the yogurt, half of the berries and a drizzle of honey.
4. Enjoy :)
Take every chance you can to eat more veggies. I didn't have any spinach this morning, but I did have a lot of romaine lettuce. Voila - why not add lettuce to my mixture. Onion, zucchini and yam finish off this colorful filling for omelets.
1/4 cup water
1/2 chopped yellow onion
1/2 chopped zucchini
1/2 chopped yam
1/2 chopped romaine lettuce
1/2 jarred spaghetti sauce
1/2 tsp. curry powder
1/3 tsp. garam masala
salt and pepper to taste
6-8 eggs, 2 at a time beaten
1. Heat water in a large saute pan.
2. Add onion and yam and saute for a few minutes.
3. Add zucchini and lettuce and continue to heat.
4. Add spaghetti sauce and spices and cook until lettuce is wilted and cooked through.
5. Heat another pan for omelet and spray with cooking spray.
6. Add 2 beaten eggs and move eggs around pan until almost done. Add a top to complete cooking the top of the omelet.
7. Put omelet onto a plate and fill with veggie mixture.
Start the day with this breakfast version of a quesadilla. Loaded with veggies and salsa. Lower the fat by using corn tortillas.
1 Whole wheat tortilla
2 eggs, beaten
1/4 of a mild pepper, chopped
1 green onion
broccoli sprouts or lettuce
1/3 avocaco, sliced
grated cheese (optional)
1. Add to tortilla to a flat pan over medium heat to brown (no oil needed).
2. Add chopped veggies to another pan and saute a few minutes to start softening.
3. Add eggs and scramble until softly cooked.
4. When tortilla is browned, put onto a plate and add egg mixture to one side of tortilla.
5. Top with optional cheese, avocado, hot sauce and sprouts.
6. Fold over and serve.