Overnight oats

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.

Orange raspberry overnight oats.

Prepare your breakfast tonight for tomorrow. Creamy fruity oats.
Prep Time15 mins
Resting time8 hrs
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

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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.

The BEST (gluten free and vegan) Banana Bread

Prep Time15 mins
Cook Time1 hr
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

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.

Eggless Spring Quiche.

A healthy alternative to eggs bursting with Spring vegetables.
Prep Time30 mins
Cook Time1 hr
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
  • 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.

Berry Oat Mylk

Making your own oat mylk is so easy and economical. Adding berries takes it to a new level of enjoyment and can be frozen into popsicles.

  • 1 cup old fashioned oats
  • 4 cups water
  • 2 cups berries, your choice or use cherries, mango, kiwi or pineapple
  • softened dates, depending on the sweetness of fruit. I usually add 5 and adjust more after tasting if needed.
  • Adding spices/herbs that you like add a nice flavor variation (cinnamon, chili, cardamom, nutmeg, mint, basil, etc.)

Combine everything in a blender and blend until smooth and creamy. You can drink it like this, but I prefer to strain out the remaining oat fiber and berry seeds, so I pour the mixture through a nut milk bag or fine strainer/sieve. Refrigerate and enjoy by the glassful, poured over granola or chopped fruit, or freeze in popsicle molds or ice cubes trays for frozen treat..

 

Berry- Spacho

This is a wonderfully refreshing cool starter or dessert soup. Perfect at the height of berry season or you can use frozen berries that have been thawed.

  • 2-3 cups fresh berries, mixture is nice (strawberries, black, blue or raspberries)
  • 1 kiwi, diced
  • 1 apple, diced
  • 1/2 cup cucumber, diced
  • 1/4 cup chopped fresh mint
  • 1 lemon, squeezed
  • 11/2 cup fresh / frozen berries ( these are for blending so frozen and thawed is fine, I like strawberries  and raspberries for this. Blueberries will thicken up because of all the pectin they naturally have, so use more l juice or water if using them.)
  • 2 oranges, peeled and seeds removed or 1 cup juice
  • 5 softened dates
  • 1 cup water
  • pinch of cayenne, optional

In a mixing bowl, add fresh berries, diced kiwi, apple, cucumber and mint. In a blender, combine the lemon juice, fresh/frozen berries, dates, oranges and water. Blend into a creamy sauce. Pour this over the diced fruit and serve or chill. Sprinkle with a pinch of cayenne when ready to serve.

 

 

Cashew-hemp Yogurt

  • 1 cup raw cashews, soaked 2 hours
  • 1/4 cup hemp seeds
    • 1/2 cup filtered water
    • 1 probiotic capsule, opened or dairy-free yogurt starter

    Strain and rinse the cashews, add to a blender along with the hemp seeds and water. Blend on low speed, increasing speed up to high speed and blend until mixture is smooth. It will likely begin to warm up and may take a couple times of stopping and scraping sides to incorporate all the seeds.

    Add the probiotic powder or starter to the mixture and blend quickly to combine.

    Pour mixture into a jar and cover. Place the jar in a warm environment, you want to keep the temporary steady at around 110 degrees. This can be done by warming your oven to 200 and turning it off, placing jar inside and turning on the light. Keep the oven closed for 6-10 hours. A dehydrator or insta-pot can also be used to provide a controlled temperature for the culturing the yogurt. After culturing for that time, stir the yogurt and refrigerate to set. It will keep several weeks.

    Breakfast, Lunch & Dinner Toast

    Toast, toast, toast can be for any meal. And it can definitely be more than avocado toast. Toasts are easy to whip together and can pack a flavor punch and really satisfy. You do need to find a bread that fits into your dietary needs. The gluten free bread I like is by Sami’s Bakery, both the millet-flax and the sourdough millet bread. There is a sprouted grain bread that has a great texture by Angelic bakery. Both of these brands can be ordered online and requested through grocery stores. Locally, the Angelic Bread is found in most of the main stream grocery stores and Sami’s is found in the freezer section of Woodman’s.
    Try some of the ideas below for each meal of the day.

    • Breakfast Toasts: Avocado w/ kiwi, blueberries, bananas or sliced strawberries (pick one), Nut cheez w/ Berry-chia jam, coconut butter spread w/mango or kiwi slices, almond butter w/ orange slices.
    • Lunch toasts: Sunflower butter w/ apple slices, Avocado mash w/ raw kraut, mustard w/ radish and avo slices, mashed avocado w/ tomato and sprouts, almond butter w/ banana or strawberry slices, peanut butter & grapes, hummus with cucumber and radish, pesto spread w/ tomato and olives
    • Dinner Toasts: Beet hummus w/ avocado and cucumber, sauteed onion & mushroom, pesto w/ cucumber-tomato-chickpeas, Tahini w/arugula and kimchi, Tomato, olives and nut cheese, Sweet potato puree w/ avocado and pickled onions, Tahini w/avocado-cucumbers and roasted chickpeas.

    I hope the suggestions are helpful. It’s enough for a whole week of meals, if you’d like. Toast is usually what I make when I don’t really feel like making anything major, there’s only a few things left in the fridge or I’m short on time. It’s healthy, easy and delicious. I hope you enjoy!

    No Sugar Pumpkin Muffins

    • 1 14 oz can of pumpkin puree
    • 2 ripe bananas
    • 1 cup unsweetened applesauce
    • ½ tsp pumpkin spice
    • 1 tsp vanilla
    • 3 cups oat flour
    • 1 tsp baking soda
    • 1 tsp baking powder
    • ½ tsp sea salt
    • Optional stir in: ½ c chopped cranberries and/or 1/3 c pumpkin seeds or chocolate chips

     

    Preheat oven to 350.

    In a large mixing bowl, stir together the pumpkin, bananas, applesauce and vanilla.

    In a separate bowl, combine the oat flour, spice, baking soda, baking powder and salt. Add cranberries if using, and coat with flour mixture.

    Pour the dry ingredients into the wet and mix with a spoon until the dry ingredients are completely incorporated.

    Lightly spray or line a muffin pan with papers. Divide batter between muffin cups and bake for 30 minutes. Let cool before removing muffins from the pan.

    Notes: Spelt or Einkorn flour can be substituted if gluten is not an issue, You can make your own apple puree by blending a chopped apple with a little water and adding to the recipe.  To make your own oat flour, grind rolled oats in a blender until fine.

    Savory Plant Based Scramble

    I’ve made chickpea crepes and quiche before but I haven’t tried a chickpea scramble until today. I like the texture but unless you have a sulfurous salt like kala namak it does not taste like eggs. It’s more like fluffy savory bread chunks and veggies. But it’s a nice combination and very filling. The chickpea flower has a decent amount of protein and if you add in a variety of veggies, each one brings more protein to the table along with lots of fiber and phytonutrients. I used onions, mushrooms, yellow peppers and arugula.

    For a large single serving of the chickpea portion:

    • 1/4 cup chickpea flour
    • 1T nutritional yeast
    • 1/4 tsp each, turmeric and cumin
    • 1/4 tsp paprika
    • 1/8 tsp sea salt
    • 6 T of water.

    Add dry ingredients to a bowl and stir. Add the water and whisk until smooth. Let sit while you prepare your veggies. Slice or chop your desired vegetables. I used about 2 cups total of chopped veggies and then a couple handfuls of arugula. Sauté the veggies to your liking, then remove from pan. Add 1tsp of olive oil to the pan then the chickpea flour mixture and cook on medium heat until the edges start to bubble and look a little dry, then flip and separate into bite size pieces. Scramble stirring gently until all the dough is dry. Add in the veggies to warm and then serve with pepper and hot sauce if desired.

    Citrus Cinnamon Chia Pudding

    This easy, yet yummy cleansing breakfast or snack is packed with calcium and omega-3 fatty acids that are so important to get into our diets. Plus the vitamin C and cinnamon help with immune, and blood sugar regulation. All around Good!

    • 1 cup of nut /seed or coconut milk
    • 3-4 Tbs chia seeds
    • 1 tangerine, orange or grapefruit
    • cinnamon to taste

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