Breakfast

Vegan, No-Fat Molasses Applesauce Flax Muffins

 

 

 

1/4 cup ground flax seed  (flax seed meal)

1 3/4 cup unbleached white wheat flour

1/4 cup xylitol (or 3 tablespoons sugar)

2 1/2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 1/2 teaspoons EnerG egg replacer

2 tablespoons warm water

1/2 cup non-dairy milk (used the 45 calorie per cup variety of SoDelicious Coconut milk)

1/2 cup unsweetened applesauce

1/2 cup dark molasses

 

Preheat oven to 400 degrees.

Mix the dry ingredients together in a medium mixing bowl and set aside.

Mix the egg replacer with the warm water.  Add the other wet ingredients and stir.

Pour the wet mixture over the dry mixture.

Stir just until the dry in incorporated.  Don't over mix.

Divide between 9 muffin cups that have been coated with spray oil.  If you use cupcake papers in your muffin pan, coat them with spray oil for easy removal.

Bake for 20 minutes or until done.

 

Makes 9 muffins at 155 calories each.  If you would like like to make smaller muffins, at fewer calories each, just divide the total calorie count (1392) for the recipe by the number of muffins you make.

Breakfast Quinoa

 

 

 

Quinoa ('keen-wah') has been cultivated in South America for hundreds of years.  It is a native of the Andes Mountains in Peru.  It pairs well with Mediterranean and Mexican dishes.

Quinoa is one of the best protein sources in the plant kingdom.  It is also a good source of fiber, potassium, iron, zinc and B vitamins.

I like quinoa added to a salad and also for breakfast.  Because it is high in protein and fiber it carries me through the morning without a need for a snack.

Today it was with raisins and cinnamon.  You could add any kind of dried or fresh fruit you like, either during cooking or after.  Quinoa can be made ahead and warmed for breakfast or cold with some fresh berries.

 

1 cup quinoa

2 cups water

1/4 cup raisins

dash of ground cinnamon

 

Rinse the quinoa with cold water in a fine strainer.  This removes any bitterness.

Place the quinoa, water, raisins and cinnamon in a 2 quart sauce pan and bring to boil over high heat.

Reduce heat to low, stir, cover the pan and simmer for 20 minutes.  Stir several times while simmering.

After 20 minutes, remove from heat and leave covered for 10-15 minutes.  Then fluff with a fork and serve.

 

Makes 4 servings at 173 calories each.  Or this could be two large servings at 346 calories each.

Orange Poppy Seed Flax Scones

 

 

The scone originated in Scotland.  It is  small round or wedge shaped pastry that is closely related to the American biscuit.  Biscuits are usually unsweetened and scones are lightly sweetened.  Scones are usually made with butter and biscuits with shortening.  Originally, scones were made from oat, wheat or barley flour and cooked on a griddle.  They often had raisins or nuts. 

Today, scones remain a staple in the British tea.

The American scone has evolved to coffee shop favorite and often contains butter, eggs and milk.  The recipe below is a vegan version of the American scone.

 

 

2 cups unbleached white wheat flour

2 tablespoons flax seed meal (ground flax seeds)

1/2 teaspoon poppy seeds

2 tablespoons xylitol  (or sugar)

2 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/3 cup vegetable shortening (I used Spectrum Organic All Vegetable Shortening Butter Flavor Non-hydrogenated)

2 teaspoons finely grated orange rind

3/4 cup fresh squeezed orange juice

 

Preheat oven to 425 degrees.

In a medium bowl, stir together the flour, flax seed meal, poppy seeds, xylitol, baking powder and baking soda.

Using a pastry cutter or two knives in scissor fashion, cut the shortening into the dry ingredients until it is the size of small peas.

Stir in the orange rind and juice just until mixed.

Turn out onto a well floured surface and pat into a circle that is 1/2 to 3/4 inch thick.  Cut into 8 wedges.  Place on a baking sheet, leaving an inch two between each scone.

Bake for 9 to 10 minutes or until the tops feel slightly firm.  Take care not to over bake.

Remove from oven and allow to cool for about 5 minutes before serving.

 

Enjoy!

Make 8 scones at 224 calories each.

 

Note- If you prefer a sweeter, increase the xylitol or sugar a little bit.  I used xylitol for it's low glycemic index.

 

 

Vegan Roasted Potato and Sausage Breakfast

 

 

Who says roasted vegetables are just for dinner?  This roasted breakfast features red skin potatoes and vegan sausage,  This is a great weekend breakfast or brunch (or even dinner).  The vegetables can be varied to suit your tastes and what is in season.

Potatoes get a bad rap but they are fat-free, cholesterol-free and a good source of Vitamin B6 and dietary fiber. They are also high in Potassium and Vitamin C.

A 25 gram apple has 95 calories and a 26 gram potato has just 110 calories.

3 1/2 cups unpeeled red skin potatoes cut in bite size pieces (about 1 inch)

2 cups unpeeled carrots cut in bite size pieces (about 1 inch)

3/4 cups red bell pepper chopped

1 cup sliced red onions

3 cups sliced mushrooms

6 1/2 ounces vegan sausage, cut into 1/2 inch pieces ( I used a half package of Lightlife Gimme Lean Ground Sausage Style Veggie Protein)

 

Preheat oven to 430 degrees

Coat a large roasting pan with spray oil (I used Trader Joe's spray olive oil)

Add the vegetables to the pan and spray the top of the vegetable with spray oil

Roast for 20 minutes and stir

Roast another 10 minutes and add the sausage on top of the vegetables

Roast another 10 minutes or until the vegetables are done

 

Remove from oven and enjoy!

 

Makes 4 servings with just 214 calories per serving

 

Vegan Apple Cranberry Quick Bread

No Sugar, No Fat

 

 

 

This recipe started out as my grandmother's Raw Apple Cake.  I always loved this cake, but it has eggs and butter.  I also had a package of granulated xylitol in my pantry that I wanted to try.

Xylitol is a low glycemic sweetener that is made from corn husks, oats, berries, mushrooms and birch trees.  It has a glycemic index of 7 and 40% fewer calories than sugar (glycemic index of 65

 

1 cup granulated xylitol 

1 1/2 cups all purpose, unbleached flour

2 teaspoons baking soda
1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon freshly grated nutmeg

1/8 teaspoon sea salt

 

1/4 cup chopped walnuts

1/3 cup dried cranberries

 

3/4 cup cold, black coffee

1/2 cup unsweetened applesauce

2 tablespoons cider vinegar

 

1 1/4 cups thinly sliced apples

 

Preheat oven to 350 degrees.

 

Coat a loaf pan with spray oil.  Line the bottom of the pan with parchment paper.  Coat the paper with spray oil.

 

Place all of the dry ingredients in a medium mixing bowl and stir together to blend.

Stir in the cranberries and walnuts

Mix together the coffee, applesauce and vinegar.  Then stir into the dry ingredients.

Mix well and then stir in the apples.

 

Pour into prepared pan.  Bake for 55-60 minutes or until done.

 

Makes 12 servings.  Each serving has 132 calories.

I like this with a little Tofutti cream cheese.

 

 

 

Vegan Zucchini Muffins


 

 

When I have had a rough day at work, I just want to get home, get in my pajamas and have breakfast for dinner.  It's even better if I engage in a little cooking therapy.

 

Today I made  muffins with zucchini that my friend Glenn picked from his garden yesterday.  While they were baking, I picked blackberries from my backyard to enjoy for my breakfast dinner.

 

Most zucchini bread and muffins are so heavy and dense that they sit in stomach all day.  I have created a much lighter version here.  I can have these in the evening or for breakfast when I want something light, but satisfying.

 

1 cup shredded fresh zucchini

1/2 cup unsweetened applesauce

2 tablespoons vegetable oil

1/2 cup nondairy milk (I used the SoDelicous Coconut milk- the 45 calories per cup variety)

 

1 1/2 cups unbleached all-purpose flour

1/2 cup evaporated cane juice

1 teaspoon ground cinnamon

1/2 teaspoon fresh grated nutmeg

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon sea salt

1/4 cup chopped walnuts

 

 

Preheat oven to 350 degrees

 

Spray 10 cups of a muffin pan with spray oil. If you opt to use cupcake papers, spray the papers rather than the pan.

 

Mix the wet ingredients together.

Add the dry ingredients and stir until mixed, but don't over mix.  The batter will be slightly lumpy.

 

Divide among 10 muffin cups.  I use an ice cream scoop for this.

 

Bake for 25-30 minutes or until done

 

Makes 10 muffins, 160 calories each