breakfast ideas healthy 101

Ingredients 7 ounces pearl barley 7 ounces pre-cooked chickpeas, rinsed and drained 7 ounces fresh peas, shelled (weighed after shelling from about 2 pounds of pods) 7 ounces fresh fava beans, shelled (weighed after shelling from about 2 pounds of pods) 1/2 to 1 lime or lemon 1 cup cherry or grape tomatoes, seeded and quartered Fresh mint leaves, finely chopped + whole for garnishing Fresh basil leaves, finely chopped + whole for garnishing 1/2 red onion, thinly sliced 1/4 cup extra virgin olive oil Salt Pepper Instructions Prepare 2 saucepans with water. In one saucepan, add the pearl barley and salt then bring to a boil over medium to high heat. When it boils, simmer on low fire for 20 minutes or until they are tender. When they are cooked, rinse under the tap, drain and set aside. Bring the other saucepan to a boil over high heat then add some salt. Drop the peas and cook for 3 minutes. After 3 minutes, strain them then drop them in a bowl of iced water for an ice bath. Let them coo

Ingredients 2 cups broccoli, cut into small florets 1/4 cup red onion, chopped small 3 cloves garlic, minced 2 cups mushrooms, sliced 1/4 teaspoon crushed red pepper (optional) 2 teaspoons fresh ginger, grated 1/4 cup vegetable broth, optional water 1/2 cup carrot, shredded 1/4 cup cashews, optional water chestnuts 2 tablespoons rice wine vinegar 2 tablespoons low-sodium soy sauce 1 tablespoon coconut sugar, optional 1 tablespoon sesame seeds Instructions In a large skillet on high heat, add the broccoli, onion, garlic, mushrooms, red pepper, ginger, and water. Cook, stirring often until broccoli is soft and onions are translucent. Add broth and more as needed to prevent the vegetables from sticking. Stir in the carrot, cashews, vinegar, soy sauce, and coconut sugar. Stir well and simmer for about 2 minutes. Sprinkle with sesame seeds. Serve alone or on top of quinoa or brown rice. If you like this recipe, please share! This will help other readers. Source

Ingredients 10 ounces whole-wheat spaghetti 1 ripe avocado peeled and seeded 1 cup fresh spinach leaves 1/2 teaspoon minced garlic 1 tablespoon olive oil 1 tablespoon lemon juice salt and pepper to taste 1 and 1/2 cups cherry tomatoes halved 2 tablespoons toasted pine nuts 2 tablespoons chopped fresh parsley Instructions Cook the pasta in salted water according to package directions. Reserve 1/4 cup of the cooking water. While the pasta is cooking, make the sauce. Place the avocado, spinach, garlic, olive oil, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor.  Blend, adding the cooking water 1 tablespoon at a time until sauce is smooth and of the desired consistency. Taste and add more salt and pepper if necessary. Toss the pasta with the sauce. Top with cherry tomatoes, pine nuts, and parsley then serve immediately. If you like this recipe, please share! This will help other readers. Source

Ingredients 1 1/2 cup short-grain white or brown rice cooked according to package 12 oz sliced mushrooms 1/2 cup black beans rinsed, drained, patted as dry as possible with paper towels 1/2 cup oats 1 tsp salt 1/2 to 1 tsp black pepper 2 cups sliced onions 1/4 cup vegan butter 1 tsp garlic powder 1 tsp onion powder 1/4 tsp red pepper flakes vegan hamburger buns Instructions Cook the rice according to directions and set aside. Saute the mushrooms in a dry pan to brown and remove most of the moisture. Optionally, use a bit of butter for this step, if desired. Drain the beans well, rinse them, and pat as dry as possible with paper towels. Add the rice, mushrooms, beans, oats, and seasonings to a food processor. Pulse several times to mince and combine the ingredients. Don't overprocess. Let burger mixture rest for about 20 minutes. Meanwhile, saute the onions in a large skillet with 2 tbsp vegan butter over medium heat until brown and tender. Remove the onions and set aside. Fry the b

Ingredients 1 large sweet onion - diced 4 cloves garlic - minced 1 lb brown mushrooms - sliced 1 cup frozen green peas - rinsed under warm water 1 large carrot - diced or sliced into rounds 2-3 tbsp whole wheat pastry flour - organic 2 cups vegetable stock - low sodium 1/2 cup red wine - vegan 3 whole cloves 2 leaves bay 1 tbsp smoked paprika 1 tsp onion powder 1/2 red chili pepper - diced & Optional 5 sprigs thyme - leaves only 1 pinch sea salt + more to taste 2 tsp olive oil or a splash of water 1/4 cup micro greens or chives for garnish (optional) Mashed Potatoes: 3 lb Yukon gold potatoes diced 4-6 tbsp extra virgin olive oil (omit for WFPB & Plantricious diets) 1/2 cup cashew milk - plain unsweetened 2-3 tbsp nutritional yeast +more to your liking 4 cloves garlic minced 2 leaves bay sea salt + black pepper to taste Instructions Make the Mashed Potatoes Scrub and rinse the potatoes well and cut them into 1 inch pieces. Transfer them to a large pot and cover with cold water.

Ingredients Chocolate Cake 1 cup unsweetened almond milk 1 tablespoon apple cider vinegar 2 cups all purpose flour 1 3/4 cups granulated sugar 3/4 cup cocoa powder 2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon salt 1/2 cup canola oil OR melted coconut oil 2/3 cup unsweetened applesauce 1 tablespoon pure vanilla extract 1 cup boiling water Chocolate Buttercream Frosting 1 cup cocoa powder 1 1/2 cups earth balance vegan butter, softened baking sticks preferred 4-5 cups powdered sugar 2 teaspoons pure vanilla extract 1/4-1/2 cup unsweetened almond milk US Customary - Metric Instructions For the Chocolate Cake Preheat oven to 350 degrees F and grease two 9-inch cake pans. I also line them with parchment rounds and lightly flour for easy removal of the cakes later. Measure 1 cup unsweetened almond milk and add the tablespoon of vinegar to it. Stir slightly and set aside to curdle. In a large bowl, add the flour, sugar, cocoa powder, baking powder, baking soda and salt. Wh

Ingredients 2 cups oats 2 cups boiling water 2 large bananas (+ 1/2 for topping) 1 flax egg 1/4 cup syrup 1/4 cup protein powder 1/4 cup hemp seeds 1/2 cup blueberries 1/4 cup sliced almonds 2 teaspoons cinnamon 1 teaspoon vanilla 1 1/2 cups almond milk Instructions Add the oats and boiling water into a mixing bowl. Allow to sit for 10 - 15 minutes. Meanwhile, mash the banana in a separate bowl until as smooth as possible. Stir in the flax egg, syrup and protein powder. Pour this mixture over the softened oats and stir to combine. Add the remaining ingredients into the bowl and stir again to combine. Pour the oat mixture into a 9x13 baking pan. Top with sliced bananas and more blueberries if desired. Bake at 350ºF for 30 - 35 minutes. Allow to cool slightly, then cut into squares (or scoop out) and enjoy. If you like this recipe, please share! This will help other readers. Source

INGREDIENTS 1 14oz package extra firm tofu, pressed, (I recently got this tofu press from amazon and I love it!) 1/3 cup cornstarch 1 tbs soy sauce ½ cup vegan mayo 1 ½-2 ½ tbs vegan milk (will depend how thick your vegan mayo is) 1 tbs soy sauce Fresh cracked black pepper ½ cup light brown sugar 1/3 cup franks red hot 2 tbs vegan butter ½ tsp vegan Worcestershire sauce ¼ tsp garlic powder 1 tbs apple cider vinegar ¼ tsp salt ¼ tsp red pepper flakes DIRECTIONS Heat oven to 350 degrees, spray a large baking dish with cooking spray or grease with extra vegan butter and set aside Cut tofu into 1-inch cubes, I like to filet it in half then cut into cubes. In a large bowl, toss tofu with soy sauce and some fresh cracked black pepper and set aside In a small saucepan add brown sugar, franks red hot, and butter heat over medium heat and stir until the butter is melted and brown sugar dissolves. Off the heat and add Worcestershire, garlic powder, apple cider vinegar, salt and red pepper flakes

Ingredients For the gnocchi: 1 17.6 OZ (500 g) package store-bought gnocchi make sure to choose a vegan brand 4 handful fresh spinach 2 tomatoes, diced For the sauce: 1/2 cup cashews (unsalted and not roasted) 2 large cloves of garlic 3 tablespoons nutritional yeast 2 teaspoons white miso paste 1/2 teaspoon salt 1/2 teaspoon Dijon mustard 1 teaspoon tapioca starch 1 cup unsweetened almond milk black pepper Instructions Prepare the gnocchi according to the instructions on the package. Place the spinach in a colander and drain the gnocchi over it (this is an easy trick to wilt fresh spinach). Make the sauce: place all ingredients in a high speed blender and process until smooth. Pour the sauce into a large pot and heat until it thickens up. Add the gnocchi, the spinach, and the diced tomatoes. Cook for another minute. If you like this recipe, please share! This will help other readers. Source

Ingredients 1 small head Cauliflower florets 3 tbs Olive oil 2 tbs Water 1½ tbs Corn flour / Corn starch For Sauce: 1 cup Vegetable broth (with salt) 1/4 cup Soy sauce / Tamari sauce 3 tbsp Brown sugar / Maple syrup 2 tsp Chili flakes 2 tbsp Tahini 5-6 cloves Chopped garlic 3 Tbs Rice vinegar Instructions Prepare the sweet and sour sauce by mixing vegetable broth, soya sauce or tamari sauce, rice vinegar, maple syrup, Tahini, chili flakes, and chopped garlic.  Wash and cut cauliflower into 1 ½ to 2-inch size florets.   In a pan add cauliflower oil and a splash of water. Stir and cover, let it cook on slow to medium heat for 4 to 5 minutes.   Once cauliflower gets soften add half of the sauce and stir.   Let it simmer for further 3 to 4 minutes or until the sauce is well absorbed. Make sure the heat is medium to low. Do not burn the sauce.   Add cornflour into the remaining sauce and mix. Now add the remaining sauce into cauliflower and cook until thickened.  Serve hot on rice and garni

Ingredients 2 cups flour (see note) 1 1/2 tsp baking powder 3/4 tsp salt 1/4 tsp baking soda 1 cup sugar, or xylitol for sugar free 3/4 cup milk of choice 1/2 cup plain yogurt, such as almondmilk yogurt 1/4 cup oil, or sub applesauce for fat free 1/4 cup lemon juice zest of 1 large or 2 small lemons (1 tbsp total – don’t omit) 1 tsp pure vanilla extract Instructions The recipe works with spelt, white, oat, or gf all purpose flour. It technically works with almond flour (and tastes delicious) but won’t rise or look pretty. I prefer the oil version’s flavor and texture, but if you’re used to the texture of oil free baked goods it’s fine to sub applesauce. Preheat oven to 350 F. Grease a 9x5 loaf pan. In a large bowl, combine all dry ingredients. Whisk liquid ingredients in a separate bowl, combine wet and dry, then stir until just evenly mixed. Spread into the pan. Bake 50-55 minutes, or until loaf has risen and a toothpick inserted into the center comes out clean. If desired, frost with

Ingredients 1 large cucumber, (peeled or unpeeled) diced large 4 Roma tomatoes, diced large 3 avocados, peeled and pit removed, diced large 1 small red onion, sliced thin 1/4 cup fresh cilantro, roughly chopped 1 tablespoon lemon juice 1/2 teaspoon Kosher salt 1/4 teaspoon ground black pepper 2 tablespoons olive oil Instructions In a large mixing bowl, combine all ingredients and toss well to combine and coat the vegetables in the oil and seasoning. Cover and refrigerate for about 30 minutes. Toss again before serving. Enjoy! If you like this recipe, please share! This will help other readers. Source

Ingredients For the Potato: 1 cup water 2 large sweet potatoes, washed well 3 tablespoons coconut butter For the Filling: 1/2 tablespoon extra-virgin olive oil 4 cups baby spinach 1/4 cup walnuts, slightly crushed 1/4 raisins Instructions For the Potato: Place steamer basket in Instant Pot and add 1 cup water. Place the sweet potatoes on top of the steamer basket. Cover and check to be sure the vent is set in the "sealed" position. Press the "steam" button and set the time for 15 minutes. The Instant Pot will the begin to preheat. Once ready, the Instant Pot will being cooking to potatoes for the designated time. When time is completed, wait 5 minutes and then carefully vent the instant pot and remove lid. Cut each sweet potato in half and top each half with coconut butter and top with filling. For the Filling: On a medium skillet, heat olive oil on medium heat. Once hot, add spinach and cook just until the spinach is wilted. Add walnuts and raisins and lightly cook

Ingredients 1/2 cup canned white beans, drained and rinsed 2 teaspoons tahini paste 2 teaspoons lemon juice 1/2 teaspoon Kosher salt 1/2 avocado, peeled and pit removed 4 slices whole grain bread (or your favorite bread) toasted 1/2 cup grape tomatoes, cut in half Instructions In a small bowl, combine the beans, tahini, half the lemon juice, and half the salt. Mash well. In a second bowl combine the avocado, remaining lemon juice and remaining salt. Lightly mash. Spread the mashed beans on to the toast. Spoon the avocado on top of the beans and top with tomatoes. Serve and enjoy If you like this recipe, please share! This will help other readers. Source

Ingredients 18 rice paper wrappers 8 ounces brown rice noodles, recommend Annie Chun's Maifun Brown Rice Noodles 5 ounces mixed baby greens, organic if possible 1 avocado 1 cucumber 2 bell peppers, your choice of color 2 cups shredded carrots 2 cups shredded purple cabbage 1 (16 ounce) package firm or super firm block of tofu Vegan oil-free salad dressing – your choice Instructions Prepare rice noodles according to package instructions and then drain. Peel and slice avocado, cucumber, and bell peppers into matchstick width strips. Prepare tofu planks as described in this recipe, without the marinade, and then slice into matchstick width strips. Add the vegetable fillings to a large bowl, then toss and coat liberally with the vegan oil-free salad dressing of your choice. Prepare rolls individually by submerging one sheet of rice wrapper at a time in a bowl of warm water for 10 seconds, then place on a cutting board or other clean flat work surface. Layer an even amount of salad fill

Ingredients 3 cups cooked quinoa* 1 can black beans, rinsed 1 cup corn frozen and thawed, or canned 2 small avocados 2 cups cherry tomatoes, chopped 1/2 medium red onion, diced 1/2 cup chopped cilantro 2 limes, juiced 2 tbsp. olive oil 1 tsp. salt or to taste 1 tsp. pepper or to taste 1 tsp. cumin powder or to taste 1/8 tsp. cayenne optional Instructions Place the cooked and cooled quinoa into a large bowl. Add the black beans, corn, onion, tomatoes, avocados, and cilantro. Squeeze the limes, grizzle with olive oil, and season the salad with salt, pepper, and cumin powder. Add a pinch of cayenne pepper, if preferred. Mix everything well. If you like this recipe, please share! This will help other readers. Source

Ingredients 1 Large Onion, I used Vidalia 1 C. Almond milk or non dairy milk of choice 3 tsp. Hot sauce, divided 1 tsp. Apple cider vinegar 1 C. All purpose flour 1/2-1 tsp. Cayenne pepper 1 tsp. Salt 2 C. Panko bread crumbs Instructions Preheat oven to 450 degrees.  Peel and slice the onion into slices about 1/3 inch thick. Then separate the rings. Set aside. Now take 3 medium or small mixing bowls. In the first bowl, combine the almond milk, 2 tsp. of the hot sauce(reserve the other 1 tsp.) and the apple cider vinegar. Whisk to combine. It will curdle and thicken, that is what you want. Let it sit for a few minutes while you get the rest of the breading ready. In the second bowl, combine the flour, cayenne(either 1/2-1 tsp. depending on how spicy you want them) and salt. Stir to combine. In the third bowl, add the panko and remaining 1 tsp. of hot sauce. Stir, then massage the hot sauce into the panko to spread it around and evenly coat the panko. Now take an onion. dip in the almond

Ingredients 2 eggplants 2 tsp salt 1/2 cup extra virgin olive oil 3 cloves garlic crushed 2 tbsp chopped fresh parsley 2 tbsp chopped fresh oregano 1/2 tsp pepper 1/2 tsp salt Instructions Cut the eggplant into 1/4 inch thick slices and generously salt each slice. Let them rest for about 15 minutes so that the salt can draw out the moisture and bitterness. Wipe each of the slices with a paper towel to remove the salt and moisture.  Preheat the barbecue to medium heat In a large dish combine the olive oil, garlic, parsley, oregano, salt and pepper. Place each of the eggplant slices in the dish, flipping them over to ensure both sides are covered in oil.  Grill for approximately 6 minutes per side until golden in colour with grill marks. If the eggplant slices become dry and stick to the grill, brush them with more oil.  Once the eggplant is tender and cooked. Remove from the grill and return back to oil, herb and garlic mixture in the pan. Flip once so that both sides are coated before

Ingredients 2 pounds carrots, peeled and sliced into 1/4 in thick ‘fries’ 1 tablespoon oil salt and pepper to taste 1/2 cup parmigiano reggiano (parmesan cheese), grated Directions Gently toss the carrot fries in the oil, salt and pepper, sprinkle on the cheese and mix to coat before spreading on them in a single layer on a silicon mat or parchment paper lined baking sheet. Roast in a a preheated 425F/220C oven until tender and lightly charred, about 16-20 minutes, mixing half way through. If you like this recipe, please share! This will help other readers. Source