Tofu Scramble

This TOFU SCRAMBLE is very much loved by our son, whether I serve it for breakfast or a quick fix dinner. The turmeric makes it look like scrambled eggs. Turmeric is more than just a spice, it is a powerful antioxidant and has a natural anti-inflammatory effect.

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Feel free to use your favorite veggies for your tofu scramble.

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Watch as you add yellow turmeric to the white color of the tofu…

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Stir…

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…and see how the tofu will be transformed into a beautiful yellow scramble.

 
Tofu Scramble
Serves 4
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
Ingredients
  1. 1/2 onion, chopped
  2. 1/2 tbsp olive oil
  3. 1 garlic clove, minced
  4. 1 bunch asparagus, chopped
  5. 2 small zucchini, chopped
  6. 1 package button mushrooms, chopped
  7. 1/4 cup fresh parsley, chopped
  8. 2 tbsp tamari
  9. 1 tsp truffle oil
  10. 2 tbsp Umeboshi vinegar
  11. 1 1/2 tbsp nutritional yeast
  12. 1-2 tsp turmeric
  13. Salt, freshly ground black pepper
  14. 2 handful of baby spinach leaves
  15. 1 package tofu, drained and dried
Instructions
  1. Heat oil in a large pan. Saute onion for 3 minutes until soft. Add garlic and cook for another minute, stirring.
  2. Add zucchini, mushrooms and asparagus and cook until tender but still firm, about 2 minutes.
  3. Crumble tofu into the pan and cook for 2 minutes.
  4. Add tamari, truffle oil, vinegar, turmeric, nutritional yeast, salt and pepper and mix well. Cook for 2 minutes.
  5. Add spinach leaves and cover the pan. Turn off the heat, wait until leaves have wilted and stir in the parsley.
  6. Serve warm or cold.
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Red Quinoa Cinnamon Pancakes

There is always another pancake recipe to try out- endless piles of heavenly pancakes on lazy Sundays. These quinoa pancakes were a huge hit in our family.

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I recommend soaking the oats and the quinoa overnight to activate them, which makes them easier to digest and releases their nutrients (see my post on activation http://plantbasedhappy.com/?p=6272). Especially oats should be soaked because they are low in the enzyme phytase.

IMG_2250Soaking really only takes a minute or so and it makes such a big difference in our nutrition.

Feel free add some extra grated coconut with the lemon zest at the end. Also, feel free to omit the applesauce in the recipe if you don’t have any and add slightly more coconut oil instead.

These pancakes had a beautiful reddish marble color and were so good! You can, of course, use white quinoa as well as red one.

 

 
Red Quinoa Cinnamon Pancakes
Yields 14
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
Ingredients
  1. 1 1/2 cup red quinoa, soaked overnight, rinsed well and drained
  2. 1/2 cup of rolled oats, soaked overnight in slightly salted water, rinsed well and drained
  3. 1 cup almond milk
  4. 1 tsp vanilla powder (or 2 tsp pure vanilla extract or 1 bourbon vanilla, scraped)
  5. 1 egg replacer (1 tsp Energie Egg Replace mixed with 2 tbsp water)
  6. 1/4 cup organic grated coconut
  7. 1 scant tbsp virgin coconut oil plus more for cooking pancakes
  8. 1 tbsp unsweetened apple sauce
  9. 1 tsp baking powder
  10. 1 tsp cinnamon
  11. Zest of 1 organic lemon
Serve with
  1. Maple Syrup
  2. Fresh berries
  3. Activated nuts
Instructions
  1. Add all ingredients except the lemon zest to a blender and puree until smooth. Stir in zest.
  2. Heat a non stick frying pan with a tiny bit of coconut oil over medium heat. Straight from the blender, pour in about 1/4 cup batter for each pancake. Cook until the bottom is golden and the surface covered with bubbles.
  3. Flip the pancakes, fry the other side and keep them warm. repeat with remaining batter.
  4. Serve the pancakes immediately with syrup, nuts and fresh berries.
Notes
  1. Soak quinoa in water but add a tsp of apple cider vinegar. It helps to break down phytates.
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Quinoa with Strawberries and Cranberries

Quinoa is a nutrient dense food that provides us with lots of energy over a long period of time. The grain may be germinated to boost its nutritional value, provided that the grains are rinsed thoroughly, Only 2–4 hours in a glass of clean water is enough to make it sprout. The sprouting enhances its nutritional value and softens the seeds, making them suitable to be added to salads and other cold foods.

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We love the fluffy, but still slightly chewy consistency of cooked quinoa. You can serve it warm or at room temperature and I like to send leftovers along to school for morning snack the next day.

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Quinoa is a gluten free and can therefore be consumed by gluten intolerant people. A recently published study in the journal Digestion found that 86 percent of individuals who believed they were gluten sensitive could tolerate it. Individuals with celiac disease, a hereditary autoimmune condition that affects about 3 million Americans, or roughly 1 percent of the population, must avoid gluten. Gluten is not the bad guy, it is the way we handle gluten nowadays that poses a great deal of stress on our digestive system. Therefore, it is wise to consume long fermented grains like long fermented sourdough bread and avoid long shelve life products that have not been prepared properly which -unfortunately- makes up the majority of our breads nowadays.

Quinoa with Strawberries and Cranberries
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
Ingredients
  1. 1 1/2 cups quinoa, soaked overnight in water and a splash of lemon juice or apple cider vinegar, rinsed well and drained
  2. 1 1/2 cups water
  3. 1 1/2 cups activated almond milk
  4. 1 tbsp maple syrup
  5. Handful of dried low sugar/ no sugar added cranberries
  6. 1 1/2 tsp cinnamon
  7. Pinch of salt (optional)
  8. 2 cups strawberries, chopped
Instructions
  1. In a medium saucepan, combine all ingredients except the strawberries.
  2. Bring mixture to the boil, reduce the heat and simmer until all the liquid has been absorbed.
  3. Remove the pan from the heat and stir in the strawberries.
  4. Serve warm or at room temperature.
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Quinoa Flakes with Mixed Berries and Chia

This is a great recipe for a busy morning. Quinoa flakes are made from pressed quinoa. They cook faster than quinoa but give provide you with the same health benefits. Quinoa is one of the most protein rich foods and contains lots of fiber, iron, lysine (an essential amino acid that is harder to find in the plant kingdom, essential for tissue growth and repair), magnesium (relaxes blood vessels), manganese and vitamin B2 (important for energy metabolism).

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Feel free to use whatever berries you have at home, fresh or frozen, and top with chia seeds and maple syrup.

Quinoa Flakes with Mixed Berries and Chia
Serves 4
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Prep Time
3 min
Cook Time
10 min
Prep Time
3 min
Cook Time
10 min
Ingredients
  1. 1 cup filtered water
  2. 1 cup almond milk or your choice of plant milk
  3. 1 tsp salt
  4. 2/3 cup quinoa flakes
  5. 1/2 cup mixed frozen berries
  6. Maple syrup
  7. 2 tbsp chia seeds
Instructions
  1. Pour water and milk into a saucepan, place over medium-high heat and bring to a boil.
  2. Add salt and stir in quinoa flakes. Stir gently for about 30 seconds, until the flakes and liquid are thoroughly combined.
  3. Add frozen berries and cook for another minute or until hot.
  4. Remove the saucepan from the heat and cover. Allow the mixture to stand and thicken for three to four minutes.
  5. Spoon some of the quinoa berry mixture in a bowl, drizzle with maple syrup and top with chia seeds. Serve hot or cold.
Notes
  1. It's best to mix the quinoa with milk and water the night before and soak it overnight to reduce the amount of phytic acid, which interferes with the absorption of important nutrients.
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Chia Banana Waffles

For this recipe, you need about two egg replacers- swap around using flax eggs (1 tbsp flax meal mixed with 3 tbsp water for 1 egg), bananas (one banana for one egg) or use an egg replacer for 1 egg. We love the taste of bananas and I take every opportunity to sneak one into a recipe.

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Chia Banana Waffles
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
Wet ingredients
  1. 1 chia egg (1 tbsp chia seeds mixed with 3 tbsp water, let sit for 5-10 minutes until a gel forms)
  2. 1 banana, mashed
  3. 2 tbsp unsweetened apple sauce
  4. 1 1/2 cups unsweetened almond milk
  5. 1 tbsp maple syrup (optional)
Dry ingredients
  1. 1 3/4 cups whole wheat flour
  2. 1/2 tbsp cinnamon
  3. Pinch of salt
  4. 1 tbsp baking powder
Instructions
  1. In a blender, process the almond milk, banana, cinnamon and apple sauce until smooth.
  2. Transfer the mixture to a bowl and whisk in the chia egg, flour and baking powder.
  3. Preheat a waffle iron. Spray the inside lightly with cooking spray and bake the waffles until slightly crispy.
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Overnight Vanilla Oats With Banana And Blueberries

 Love to take these jars to work for lunch or send them to school for snack. They look amazing and people keep asking me where I bought them.. P1030414

…and they are filled with amazingly healthy and delicious oats and blueberries!

Don’t forget to add some buckwheat or rye flour as well as a spoonful of yogurt (with live cultures) to the oat mixture. This will reduce the high amount of phytic acid in the oats and allow you to absorb most of the vital minerals.

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Overnight Vanilla Oats With Banana And Blueberries
Serves 3
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2 cups rolled oats
  2. 1 tsp buckwheat or rye flour
  3. 2 tsp plant-based yogurt (with live cultures)
  4. 1 vanilla bean, scraped
  5. 1 tsp cinnamon
  6. 1/2 banana, sliced
  7. 1 cup of blueberries
  8. Activated almond milk
  9. Maple syrup (optional)
Instructions
  1. Place oats in a small bowl or pot and cover with milk. Stir in Cinnamon and vanilla seeds. Cover, and refrigerate overnight.
  2. The next morning, layer oats, banana slices and blueberries in jars and drizzle with maple syrup. Enjoy immediately or pack as a snack.
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Overnight Steelcut Oats with Bananas, Pecans and Maple Syrup

Who doesn’t like the crunchy and chewy consistency of steel cut oats? They are a great alternative to the more traditional rolled oats. Make sure you avoid eating raw, non activated oats as they contain high amounts of phytic acid. Phytates (phytic acid bound to minerals) will put stress on your digestive system and you will miss out on the nutritious minerals.

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Adding rye or buckwheat flour high in phytase (the enzyme that breaks down phytates) as well as a bit of live cultures from yogurt will dramatically reduce the amount of physic acid in the oats.

Steel cut oats are groats of whole oats which have been chopped into two or three pieces.

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The big advantage of breakfast oats is that you can prepare them the night before and only need to warm them up the next morning- or simply enjoy them at room temperature.

Leftovers can be stored in the fridge for a few days. I usually make twice the amount and send leftovers to school the next day as a snack, topped with berries and drizzled with just a bit of maple syrup. Or you can add banana, blueberries and chia seeds and have them for lunch at work!

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Overnight Steelcut Oats with Bananas, Pecans and Maple Syrup
Serves 4
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
Ingredients
  1. 1 cup steel cut oats
  2. 2 cups water
  3. 1 tbsp plant-based yogurt with live cultures
  4. 1 tbsp buckwheat or rye flour
  5. 1 cup almond milk (or any type of plant milk)
  6. Pinch of salt
  7. 1/2 tbsp cinnamon
  8. 1/4 cup pecans
  9. 1 banana, cut in slices
  10. Coconut flakes (optional)
  11. Maple syrup
Instructions
  1. The night before place all ingredients except nuts, banana and syrup in a medium sized pot and bring to a boil. Remove from heat, cover and let stir overnight.
  2. Next morning, enjoy the oats cold or quickly warm them up.
  3. Top with banana slices, sprinkle with pecans and coconut and drizzle with syrup.
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Overnight Steel Cut Oats with Grated Pear and Blueberries

I usually make a whole batch of oats and use them for breakfast or snacks- or even lunch sometimes. The chia seeds add a nice crunchiness to the soft oats. And even if I repeat myself all the time- don’t forget to activate the oats!! (see post on activation http://plantbasedhappy.com/?p=6272).

Grated apples are juicy and soft- just what our kids love. When I was little, we children got grated apple and mashed banana when we were sick and it made us feel comfortable and safe. These positive emotions come back when I grate apples for my children and they love them just like my brother and I did.

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When our children are about to come down with something, I feed them more powerful foods and bounce right back. I choose foods that are rich in antioxidants and anti inflammatories like turmeric almond milk with cinnamon, ginger and magical healing active Manuka honey.

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Overnight Steel Cut Oats with Grated Pear and Blueberries
Serves 2
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 cup steel cut oats
  2. 1 tsp rye or buckwheat flour
  3. 1 tsp live plant-based yogurt
  4. 1 cup water
  5. 1/2 cup raisins
  6. 1 pear, peeled, cored and grated
  7. 1 handful of blueberries
  8. 2 tbsp chia seeds
  9. 1/2 banana, peeled and sliced
  10. Maple syrup (optional)
Instructions
  1. The night before, place oats, flour, yogurt, raisins and water in a small pot and bring to a boil. Remove from stove, cover and put aside.
  2. Next morning, grate the pear and add the remaining ingredients to the oats. Drizzle with a little bit of maple syrup according to taste and serve right away.
https://plantbasedhappy.com/

Overnight Oats With Cinnamon, Blueberries, Banana and Chia Seeds

 

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Overnight Oats With Cinnamon, Blueberries, Banana and Chia Seeds
Serves 4
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Prep Time
10 min
Cook Time
5 min
Prep Time
10 min
Cook Time
5 min
Ingredients
  1. 1 1/2 cups rolled oats
  2. 1 tbsp live soy yogurt (live cultures)
  3. 1-2 tsp cinnamon
  4. Pinch of salt
  5. 1/4 cup almond milk or oat milk
  6. 1/2 banana, cut in slices
  7. 1 tbsp chia seeds
  8. 1/2 cup blueberries, fresh or slightly thawed
  9. Maple syrup
  10. Instructions
Instructions
  1. The night before, combine oats, yogurt, cinnamon and salt in a small pot.
  2. Add water until oats are covered. Cover and let sit overnight.
  3. In the morning stir in milk and warm up oat meal if desired.
  4. Scoop oatmeal in bowls, top with fruits, sprinkle with chia seeds and drizzle maple syrup on top.
Notes
  1. Yogurt activated oats, which means that it helps reduce the amount of phytates in oats.
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Orange Sweet Potato Pancakes

What makes pancakes so seductive? Probably their soft, fluffy texture combined with a hint of sweetness and the comfort of something warm? And their delicious aroma?

What about sweet potatoes. I guess we never think of the raw, hard, pretty low appealing vegetable but rather of  the cooked, peeled and soft version. Again, we crave the soft and light texture, warmness,… of sweet potatoes in pie fillings, fries, hash browns or PANCAKES.

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Sweet potatoes are inexpensive and surprisingly healthy.

  • They are an excellent source of vitamin A (in the form of beta-carotene). It has antioxidant activity, which helps to protect cells from damage. Beta-carotene is the main dietary source of vitamin A- and what do we associate with vitamin A? Yes, great skin! Also, good vision and eye health and a strong immune system.
  • Very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6.
  • Additionally, they are a good source of potassiumdietary fiberniacin, vitamin B1, vitamin B2, and phosphorus.

Rather than me boring you with all the background info on all the nutrients found in sweet potatoes, you can read up on the facts of vitamins, minerals and trace elements on this helpful website : http://www.nutri-facts.org/en_US/home.html

Orange Sweet Potato Pancakes
Yields 12
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
Ingredients
  1. 1 medium sweet potato
  2. 1/2 cup unsweetened applesauce
  3. 1 tsp cinnamon
  4. 1/2 cup fresh orange juice
  5. 1 1/2 cups almond milk
  6. 1 1/2 cups whole wheat flour
  7. 1 tsp baking soda
  8. 1/4 tsp fine sea salt
  9. 1 tbsp flaxmeal
  10. For frying: coconut oil
  11. For serving: maple syrup, chopped activated pecans
Instructions
  1. Pierce the potato with a fork several times and cook in the microwave for 4 minutes. Turn around and cook for another 2-3 minutes until soft. (alternatively, steam in a pot with steamer insert or bake in the oven).
  2. Scoop out the flesh and puree it together with the applesauce, cinnamon, OJ and almond milk in a blender until creamy.
  3. In a bowl, stir together the flour, baking soda, salt and flaxmeal.
  4. Pour the potato mixture into the flour mixture and combine well.
  5. Heat a small amount of coconut oil in a nonstick skillet over medium heat. I use a large spoon to place 3-4 drops of dough into the skillet. Cook until bubbles appear on the surface and the sides start to dry.
  6. Flip and cook the other side until golden brown.
  7. Serve with chopped pekans and maple syrup.
Notes
  1. In order to activate the flour (to reduce physic acid!), I mix the flour with the liquid ingredients the night before and leave the bowl on the counter overnight.
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