Category: breakfast

breakfast bars

Breakfast bars

Chef KimLeave a Comment on Breakfast bars

Do you need a quick breakfast? Have one of these breakfast bars and a piece of fruit and you’ll set yourself up for an energetic day.

You can substitute your favorite nut or seed in place of the pumpkin seeds in this recipe, if you prefer. Or use a mixture.

I add a couple scoops of protein powder to help stabilize blood sugar, but you can leave it out if you want to. If you include it, use protein powder without added sugars or no more than 4 grams per serving. (This is the protein powder I use.)

In the picture, I topped each bar with a couple pieces of chopped dates.

breakfast bars
Print Recipe

Breakfast Bars

Chewing Bars that satisfy and are a great way to start your day.
Prep Time15 minutes
Cook Time30 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: banana, oats, pumpkin seeds
Servings: 12
Calories: 285kcal
Author: Chef Kim

Ingredients

  • 2 tbsp flax meal
  • 6 tbsp water
  • 1 cup dates, pitted, softened if water if hard
  • 1 cup banana, mashed I use bananas with no spots
  • 1/2 cup peanut butter
  • 1/3 cup protein powder
  • 1/3 cup maple syrup
  • 1/3 cup shredded coconut, unsweetened
  • 1/4 cup hemp seeds
  • 1/2 cup pumpkin seeds
  • 1 1/2 cups gluten free oats
  • 2 tbsp chia seeds
  • 1 tsp vanilla

Instructions

  • In a small bowl, combine flax meal and water, stir and let sit to thicken.
  • In a large mixing bowl, combine the coconut, pumpkin, hemp and chia seeds, the oats and protein powder. Stir to combine.
  • In a food processor, combine the dates, bananas, maple syrup and peanut butter. Process until well combined and the dates have been broken down into small bits. Add the flax and water mixture and vanilla and pulse to combine. Pour this over the dry ingredients.
  • Stir everything together.
  • Line a cookie sheet with parchment paper. Drop onto the pan in 2-3 tablespoon size portions and flatten into a bar shape.
  • Bake at 350 degrees for 15-25 minutes. Check at 15 minutes, you want them firm and lightly golden brown.
  • These will keep for 3-4 days at room temperature in an airtight container or weeks in the fridge or freezer.

Notes

Per bar: Protein 11.2g, Carbs 34g, Fat 13g, Fiber 6g
mango fresh and dried

Mango Berry Tart

Chef KimLeave a Comment on Mango Berry Tart

Fresh fruit, no added sugar, amazing taste, what could be better than this mango berry tart. It is easy and quick to pull together.

I made this for a class on Breaking up with Sugar and everyone loved it. When you are eating whole plant foods, there is less of a need to watch your calories and carbs. Whole plant foods are complex carbohydrates and break down slowly for sustained energy and even blood sugar.  Fruit isn’t the culprit, it’s the non-nutritive added sugars in processed foods that are really causing the problems people have with sugar and raising the risk of disease.

This fruit tart is a delicious way to get healthy sweetness into your life. It is simple and fresh and tastes amazing. It looks beautiful as a tart but also layered in glasses to make a parfait that is suitable for breakfast or dessert.

Give it a try!

Print Recipe

Mango Berry Tart / Parfait

Fruity and delicious, creamy and bursting with flavor without added sugar
Prep Time20 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: berries, coconut, dates, mango
Servings: 6
Author: Chef Kim

Equipment

  • 1 food processor

Ingredients

Crust:

  • 2½ cups of shredded coconut
  • ¼ teaspoon vanilla
  • Pinch salt
  • 1/3 cup dates pitted and chopped

Filling:

  • 2 mangos peeled and chopped (or use thawed frozen)
  • ½ cup dried mango soak for 15 minutes in water
  • 2 cups berries single or mixed, I like blackberries
  • 1 teaspoon lime juice

Instructions

Prepare Crust:

  • To a food processor, add coconut, vanilla and salt and pulse to combine.
  • Add the dates and blend until dates are incorporated and mixture holds together when pinched. May need a few more dates.
  • Press into a pie dish or use as a layer or topping for a parfait

Prepare Filling:

  • In a food processor, pulse the dried mango and half of the mango cubes until thick and smooth. Be sure you have soaked the dried mango until softened.
  • Add the remaining mango and pulse a few times, should be chunky. Transfer to a bowl.
  • Fold in the berries and pour into a prepared pie crust or layer in cups for a parfait. Chill for an hour before serving.

Notes

The filling can be used by itself as a fresh fruit pudding.
Nuts can be added if desired to the coconut mixture, remove equal amounts of coconut as added nuts.
Any kind of berry can be used. If using frozen berries, thaw and strain any liquid before adding to the mango puree.
gluten-free biscotti

Nutty Gluten-free Biscotti

Chef KimLeave a Comment on Nutty Gluten-free Biscotti

These nutty gluten-free biscotti came to the rescue when I decided to go gluten-free to support my thyroid. I knew I’d miss biscotti with coffee as a special treat and wanted to find something a little sweet and crispy to fill the void.

I’ve tried making these gluten-free with different nut and seed flours and they all work pretty well. Keep that in mind because you can substitute if you don’t have almond flour on hand but have some sunflower seeds, you can grind those and use it in place of the flour.

The stir-in ingredients can be switched up as well. Use chopped dried fruit or berries of your choice and use some whole nuts or seeds to give them some crunch and texture.

Get creative and make different combinations. these would make great holiday gifts.

gluten-free biscotti
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Nutty Gluten-free Biscotti

Crispy, slightly sweet and satisfying
Prep Time15 minutes
Cook Time1 day 45 minutes
Course: Breakfast, Snack
Cuisine: French

Ingredients

  • 1 cup almond flour sub, almond meal, hazelnut meal, sunflower or pumpkin seed meal
  • 1 tbsp arrowroot powder
  • 1/2 tsp sea salt
  • 1 tbsp flax meal
  • 2 tbsp water
  • 1/4 cup dried fruit, chopped apricot, apple, cherries, goji berries, raisins, blueberries
  • 1/4 cup cacao nibs
  • 1/4 cup pumpkin seeds
  • 1/4 cup toasted haxelnuts
  • 1/4 cup maple syrup
  • 1 tsp vanilla extr.

Instructions

  • Preheat oven to 350 degrees.
  • combine all the ingredients in a mixing bowl and stir well, pressing with each stir to really distribute the maple syrup. Stir until the mixture comes together into a dough.
  • Split the dough in two portions and place onto a sheet of parchment paper. Form each into two rectangles about 5X7 and 1 inch thick.
  • Pick up parchment and place onto a sheet pan. Bake for 20 minutes.
  • Remove from oven and let cool for about 15 minutes. Turn the oven heat down to 275.
  • Cut each loaf into 3/4 - 1 inch strips and flip each one onto a cut side.
  • Bake for another 20-25 minutes until edges are lightly brown. Let cool and enjoy!
  • Store in sealed container for a weak.

Spring Green Mint Smoothie

Chef KimLeave a Comment on Spring Green Mint Smoothie

This creamy mint smoothie is packed full of nutrients to nourish you from head to toe. It’s not too sweet because it’s made with veggies instead of a lot of fruit.  Feel free to swap out what you have on hand, you want to have some good fat from nuts, seeds or avocado, some green leaves for high mineral concentration, vegetables to bulk it up and add complex carbohydrates, fiber and more vitamins and minerals, a green apple and some dates or a sprinkle of stevia leaf, and a plant milk or a few tablespoons of oats and water.

Print Recipe

Spring Green Mint Smoothie

refreshing and light but packed with nutrition
Prep Time15 minutes
Course: Breakfast, Snack
Cuisine: American
Servings: 1
Author: Chef Kim

Equipment

  • blender

Ingredients

  • 1/4 cup hemp seeds
  • 1/4 cup mint leaves
  • 1 cup spinach
  • 1 T flax seed meal
  • 1/2 cup zucchini
  • 1-2 dandelion leaves optional
  • 1 cup oat or almond milk or 2 T oats and 1 c water
  • 1/2 green apple
  • 4 dates pitted or pinch of stevia leaf
  • ½-1 cup ice optional or warm water

Instructions

  • Combine everything except the ice in a blender and blend until smooth.
  • Add ice, if using, and blend again until thickened.
  • If you don't like cold drinks, this works with added warm water as well.

Notes

To swap out some of the ingredients is fine to accommodate your taste or what you have on hand.
For hemp- try almonds, cashews or Brazil nuts
For Spinach- try romaine or baby kale
For zucchini or green apple - try thawed frozen cauliflower, celery, pear, or peeled broccoli stem
Any plant milk will do, so use what you like.

 

high C Compote

High Vitamin C Compote

Chef KimLeave a Comment on High Vitamin C Compote

Supporting your immune system with food can be delicious with this high vitamin C compote. You can use it in so many ways. Try it over oat milk yogurtor banana nice cream, on top of granola or your favorite gluten free cake, or even try it spread over seed butter for a nostalgic PB&J.

high C Compote
Print Recipe

High Vitamin C Compote

Boost your immune system with this delicious berry filled topping.
Prep Time30 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: berries, cranberries, dairy free, gluten free,, rose hips
Servings: 4
Author: Chef Kim

Equipment

  • food processor

Ingredients

  • ½ cup cranberries
  • 1 cup raspberries fresh or frozen, thawed
  • ½ cup goji berries soak to soften
  • 1 orange and zest
  • ¼ cup rose hips soaked until soft
  • ¼ cup orange juice
  • 1 tablespoon honey to taste
  • 1 Tablespoon chia seed
  • 1/2 teaspoon Cinnamon and ginger or more to taste

Instructions

  • Soak the rosehips in warm water for 20 minutes.
  • Soak the goji berries for ten minutes in room temperature water.
  • Zest the orange, then remove the peel.
  • Combine everything in food processor and pulse until combined but still chunky.
  • Serve over coconut yogurt, granola or frozen banana ice cream or use as a jam.
  • Store in a sealed container and refrigerate for up to a week.
Apple berry rhubarb crisp

Apple Berry Rhubarb Crisp for Your Health

Chef KimLeave a Comment on Apple Berry Rhubarb Crisp for Your Health

I love to welcome summer in with the satisfying flavors of berries and rhubarb.  This Apple berry rhubarb crisp is a quick and easy way to showcase those flavors and enjoy the seasonal harvest. But here’s a side note, when berries ripen and rhubarb matures, I will freeze what I can so I have a stash.  That way, when warm desserts and breakfast options are what I’m craving mid-winter, I have some tucked away and ready so I can enjoy and bake this fruit & berry crisp anytime.

If you grow your own strawberries and rhubarb or have a neighbor who does, this is a great recipe to use when you harvest or as a food gift.  For a special presentation, scoop into glasses and top with a dollop of banana nice cream.

Is this good for you? Absolutely! Berries are on the top of the list when it comes to phytonutrients and along with rhubarb  they posess anthocyanins which are flavonoids that act as antioxidants and show anti-cancer activity. They reduce oxidative stress and help with reducing inflammation which leads to all kinds of disease.

Apples add their own mix of nutrients into the dessert along with iron, protein and fiber found in the oats. I just love the crunch!

The sweetener in the recipe can be substituted with monk fruit or honey. For additional information about swapping sweeteners see this Post.
I do think this is an appropriate breakfast as well as dessert. You could always add a little plant yogurt to it to give it a breakfast feel.  Fruit is beneficial to health so add some to your day to reach the recommended servings, dig in!

Apple berry rhubarb crisp
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Apple Berry Rhubarb Crisp

This tangy sweet dessert with crispy topping is sure to please!
Prep Time15 minutes
Cook Time1 hour
Course: Breakfast, Dessert
Cuisine: American
Servings: 6
Author: Chef Kim

Equipment

  • 8X8 or 7x11 baking pan

Ingredients

Topping

  • 1 ½ cups rolled oats
  • ½ cup walnuts, chopped
  • ¼ cup coconut sugar
  • 2 tablespoons coconut oil
  • 2 tablespoons vegan butter or more coconut oil
  • 2 tablespoons gluten free flour
  • ½ teaspoon cinnamon

Filling

  • 2 large apples peeled and sliced
  • 2 stalks rhubarb sliced ¼ in thick
  • 2 cup mixed fresh or frozen berries
  • 2 tablespoons coconut sugar

Instructions

For the topping:

  • In a medium mixing bowl, combine the oats, flour, walnuts, sugar and cinnamon.
  • Melt the coconut oil and vegan butter and pour over oat mixture stirring to combine.

For the filling:

  • Preheat oven to 350 degrees. Lightly oil a 9x11 glass baking pan with a bit of coconut oil or spray.
  • Peel and slice apples and add to the pan.
  • Slice the rhubarb and add to the pan
  • Measure and add the mixed berries to the pan.
  • Sprinkle the coconut sugar over the fruit and lightly mix with a spatula.
  • cover the fruit with the oat mixture, pressing down gently to set it in place.
  • Bake for 45 minutes to 1 hour until fruit is soft and topping is crisp.
  • Serve with banana nice cream and enjoy!
Pumpkin granola w/ yogurt

Pumpkin Granola – Not Just For Breakfast!

Chef KimLeave a Comment on Pumpkin Granola – Not Just For Breakfast!

This is the time of year pumpkin and pumpkin spice are found everywhere. This pumpkin granola hits all the marks when it comes to tasty healthy breakfast, snacking or other uses.

It’s perfect for breakfast. Most mornings, I  grab a bowl of granola and yogurt along with a cup of chai in the morning. The warming spices hit the spot on these cool fall mornings. But it’s definitely great for more than just breakfast. I will, on occasion, add granola to my lunch salad, and also keep a baggie of granola with additional dried fruit added in the car for when I find myself hungry while doing errands. I also use the granola in cookies or raw power balls and definitely on top of banana nice cream, yum!

The bulk of this pumpkin granola can be oats with nuts, seeds and dried fruit or the oats can be omitted if you don’t want the grains. Remember though that oats are a great source of protein, vitamins and minerals, so if you tolerate them, find gluten free organic oats to add to this recipe.

The nut and seeds can really be any combination you like. I typically add sunflower, sesame, and pumpkin seeds and then walnuts, almonds and pecans. I like crunchy granola and adding variety increases the nutrient diversity. But you can certainly trim down the additions and stick with just seeds, or just nuts or one or two of your favorites.

Dried fruit can vary also, but with the pumpkin flavors in this granola I like dried cranberries- it just makes it all the more fall inspired.

The pumpkin binder in this granola is a combination of pumpkin purée, honey, maple syrup, molasses, pumpkin spice and a little oil. You cook this for a bit and then stir it into the oats, seeds & nuts.

 

Pumpkin granola w/ yogurt
Print Recipe

Pumpkin Granola

Fall flavors with a lot of crunch
Prep Time15 minutes
Cook Time45 minutes
Course: Breakfast, Snack
Keyword: almonds, oats, pecans, pumpkin, pumpkin seeds, sunflower, walnuts
Servings: 12
Author: Chef Kim

Ingredients

  • 4 cups gluten free oats
  • 1/2 cup walnuts chopped
  • 1/2 cup pecans chopped
  • 1/2 cup almond chopped
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin puree
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 1 Tbs molasses
  • 1/2 cup water
  • 2 Tbs coconut oil grape seed or mild olive oil
  • 2 tsp pumpkin spice combine cinnamon, ginger, nutmeg
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2-1 cup dried cranberries substitute dried fruit of choice

Instructions

  • Preheat the oven to 325 degrees.
    Combine the oats, nuts and seeds in a large mixing bowl. You can use whatever combination of nuts and seeds, more or less, or omitting the oats and adjusting them to the overall for a total of 6.5 cups.
  • In a small saucepan, combine the honey, maple syrup, pumpkin puree, molasses, water and oil. Bring to a simmer, stirring to combine. Let simmer for five minutes. It will foam up, so keep an eye on it and stir so that it doesn’t boil over.
  • Remove from the heat and stir in the vanilla, spice and salt.
  • Pour this over the oat & nut mixture and use a spatula or wooden spoon to stir to coat everything well.
  • Transfer the mixture onto two sheet pans. Bake for 15 minutes. Stir and bake for another 15 minutes, rotating the sheet pans on the shelves.
    The granola may be done at this point, if it’s golden brown. If not bake for an additional 15 minutes, remove and let cool. The granola crisps up as it cools.
  • When the granola has cooled, add the desired dried fruit.
    Store in an airtight container for up to a month.

 

Overnight oats

Easy Raspberry Orange Overnight Oats

Chef KimLeave a Comment on Easy Raspberry Orange Overnight Oats

If you like oatmeal, you have to give this recipe a try. Raspberry Orange Overnight Oats is easy to prepare the night or two before you want it.  It satisfies the desire for something a little sweet, because of the berries and orange juice. It not only fills your tummy, it’s packed with vitamins and minerals for a nutrient dense breakfast to start you day off right.

Overnight oats can be made with steel cut oats or rolled oats. The steel cut will be chewier than rolled oats.  Steel cut oats will be chewier and can be pulsed in the blender or food processor if you want it smoother. I like to open a capsule of probiotics and add it to the oats to help start the breakdown process, by slightly fermenting the mixture. Probiotics help to ease digesting the grains.

In this recipe, I add tahini. I like the flavor and the fact that it is a good calcium source, but you can substitute any nut or seed butter you have on hand.  Substituting different berries, nut butter and liquid can switch up the flavors and keep you from getting bored with the same old thing, even though it’s delicious.  For liquid variety try flavored plant milks, coconut water or milk, tea, even coffee works.

Overnight oats
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Orange raspberry overnight oats.

Prepare your breakfast tonight for tomorrow. Creamy fruity oats.
Prep Time15 minutes
Resting time8 hours
Course: Breakfast
Cuisine: American
Keyword: berries, oats, probiotics
Servings: 1
Author: Chef Kim

Ingredients

  • 1/2 c oats rolled or steal cut
  • Handful of frozen raspberries
  • 2 T dried fruit (goji, apricot, fig, berries) chopped if needed
  • 1 T tahini
  • 1-2 tsp maple syrup or 3 drops stevia optional
  • 2 T yogurt or open a probiotic capsule
  • 3/4 c orange juice substitute plant milk

Instructions

  • In a jar or bowl, combine the ingredients.
  • Stir, cover, refrigerate overnight.
  • Enjoy in the morning

Notes

The recipe can be made in bulk, so breakfast is ready for several days. Double or triple the recipe.
If using steel cut oats, overnight soaking is necessary, whereas rolled oats can be eaten after only a couple hours. 
For variation, substitute nut or seed butters for the tahini. Try different berries or dried fruit. Change up the liquids used to alter flavor. 
baked gluten free banana bread

The BEST gluten free and vegan Banana Bread

Chef KimLeave a Comment on The BEST gluten free and vegan Banana Bread

There are affiliate links in this post. If you follow links, I may receive a small percentage of sale at no extra cost to you.

I love banana bread and have enjoyed more than my share of banana bread over the years – traditional, vegan and gluten free banana bread. Gluten free bread typically needs more eggs than I like, in order to hold the grain together. Vegan breads typically are not gluten free, because the the gluten is needed to hold things together. This recipe hit the mark. It is an adaptation of a vegan recipe, in which I altered the nut butter, flour and sugar,  And to date, it really is the BEST gluten free banana bread.

 I usually blend my own flour with a combination of oats, brown rice and almond flours. But in this case, I had some 1:1 gluten free flour blend by King Arthur. I picked this blend because it has the greatest amount of whole grains compared  to Bob’s and Pamela’s brands. Tapioca and potato starches are often the first ingredients listed is gluten free flour blends, but in this blend, rice, whole grain brown rice and sorghum flour are listed first. 

The potato and tapioca flour/starches used in gluten free flours are simple starches and go into the bloodstream like sugar, quickly raising the blood sugar. Whole grain flours have more fiber and slow that process down so the spike is not as rapid. So I encourage using whole grain flours above processed flours and starches. Many gluten free products are made with high starch concentration resulting in greater impact on blood sugar regulation. So take caution when eating gluten free as it can increase insulin resistance if the majority of products eaten are made with high starch content flours.

The sweeteners in this bread are bananas and just a little maple syrup. The maple syrup can be substituted with honey or another liquid sweetener. Try making a date syrup by blending dates and water.

Tahini is my favorite butter to use in this recipe, but cashew butter is mild as well. Other seed and nut butters can be used, just be mindful of the flavor that comes with it. Peanut butter and almond butter have strong flavors. 

The stir ins can be anything you fancy – any nut, seeds, dried fruit or chocolate chunks. Some combinations to consider are: cranberry-walnut, raspberry-white chocolate, chocolate chip-coconut, apricot-coconut, cherry-pumpkin seed and mixed berry-pecan.

baked gluten free banana bread
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The BEST (gluten free and vegan) Banana Bread

Prep Time15 minutes
Cook Time1 hour
Course: Breakfast, Snack
Cuisine: American
Keyword: banana, bread, gluten free,, vegan
Servings: 8 pieces
Author: Chef Kim

Equipment

  • mixing bowl
  • 4X8 bread pan

Ingredients

  • 3 bananas brown
  • 1/3 cup tahini or cashew butter almond or peanut butter
  • 1/4 cup maple syrup honey or date syrup
  • 2 tablespoons flax meal
  • 2 tablespoons plant milk almond, oat, coconut
  • 1 teaspoon vanilla extract
  • 1 1/4 cup gluten free flour
  • 2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup coconut flakes
  • 1/2 cup walnuts chopped

Instructions

  • Preheat oven to 350 degrees.
  • In a mixing bowl. mash the bananas.
  • To the bananas, add the wet ingredients and flax meal, mix well.
  • In a smaller bowl, stir together the flour, baking powder and salt. Add this to the banana mixture and stir.
  • Fold in the walnuts and coconut flakes.
  • Transfer to an oiled bread pan and smooth the top.
  • Bake for 60 minutes or until knife inserted comes out clean.

Notes

The tahini can be replaced with any other seed or nut butter, just keep in mind the flavor will transfer. Tahini and cashew butter are very mild compared to others.
The coconut flakes and walnuts can be substituted with your favorite nuts, seeds, dried fruit or chocolate chips

 

 

bakes eggless spring quiche

Eggless Spring Quiche

Chef KimLeave a Comment on Eggless Spring Quiche

Eggless Spring Quiche… because vegetable pies are a pretty addition to any table. Offering a quiche with a creamy texture and full of vegetables can make anyone feel welcome at your table. This is a great recipe to make and take along to a pot luck gathering or family gathering. Mother’s Day is coming up!  This vegan eggless quiche would be a delightful and delicious addition to the celebration.

A gluten free crust holds this quiche and is quick to stir together and press into a pie dish. However, any crust could be substituted here, or I’ve also made the quiche into mini quiches and not used a crust at all. To make minis, add filling to greased cupcake tin and bake. You will need to watch and decrease the cook time.

For a Spring quiche, include vegetables that are in season, like asparagus, spinach and fennel. Change up the vegetable variety as the seasons progress and you’ll always have something special and in season. Instead of fresh tomatoes, try adding roasted tomatoes, one of my faves.

This quiche keeps well for several days in the refrigerator, but it can also be frozen to have on hand for easy meal planning. Make two and freeze one for later. I find when making dishes that have several steps, if I plan on doubling the recipe and freezing half, I get more out of my time in the kitchen. And dinner is done for a future meal.

Quiche can be eaten at any meal: breakfast, lunch or dinner. Add a side salad and you will reap the benefits of all the phyto-nutrients and micro-nutrients available in the variety of green and vegetables. Enjoy the nutritional benefits and a full tummy.

bakes eggless spring quiche
Print Recipe

Eggless Spring Quiche.

A healthy alternative to eggs bursting with Spring vegetables.
Prep Time30 minutes
Cook Time1 hour
Course: Breakfast, Main Course
Cuisine: American
Keyword: eggless, protein, quiche, vegetables
Servings: 8
Author: Chef Kim

Ingredients

Crust

  • 1 cup almond flour
  • 1.25 cup garbanzo flour
  • 2 T nutritional yeast
  • 2 T melted coconut oil
  • 1/4 cup + 1T water

Filling

  • 1 T flax meal with 3 tablespoons water mix in a small bowl and let sit to thicken.
  • ½ cup onion chopped
  • 2 garlic cloves minced
  • 4 cups of chopped vegetables you like asparagus, broccoli, zucchini, peppers, spinach, mushroom, cauliflower, fennel bulb
  • 1¼ cup water or nut milk
  • ½ cup cashews optional if using water – adds richness
  • 1 cup garbanzo bean flour
  • 1 tsp baking powder
  • 1 T coconut aminos
  • 3 T nutritional yeast
  • ½ tsp oregano and thyme
  • ½ tsp salt and pepper
  • 1 fresh tomato (or roasted tomatoes are nice here) sliced

Instructions

Crust

  • To prepare the crust: combine ingredients in a small bowl and mix well.
  • Roll out between sheets of plastic wrap or press into 9” pie plate.
  • Bake for 15 minutes at 350. For individual quiches, press a couple tablespoons of crust mixture into muffin tins or omit crust altogether.

Filling

  • To prepare the filling: combine flax meal and water in a small bowl and set aside.
  • Saute onions until soft and then add garlic for 1 minute, while stirring. When softened, spoon into a blender.
  • In the same pan, add your choice of vegetables and stir over medium heat to soften slightly.
  • To the blender add one cup of sauteed veggies, the milk (or water and cashews) along with the flax mixture, flour, baking powder, aminos and nutritional yeast and blend until smooth and creamy.
  • Pour back into pan with remaining vegetables, mix well.
  • Spoon filling into pie dish, place more tomato slices on top.. Bake at 350 for 45 minutes until set.
  • Filling can also be made into mini quiches without crust: spray muffin tins with a little oil and fill. Bake for 25-30 minutes.