Chia Pudding and Fruit Cocktail Parfait

Ingredients

• 14-oz. almond milk
• 6 tbsp chia seeds
• 5 tbsp shredded unsweetened coconut
• 5 tbsp maple syrup 
• 1 tsp vanilla extract
• 15 oz. can of fruit cocktail or 4 serving sized cups

Directions

1. In a bowl, combine the almond milk, chia seeds, shredded coconut, maple syrup and vanilla extract. Whisk until well combined.
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 1 hour. 
4. Using 4 serving glasses, alternate layers of chia pudding and fruit cocktail until glasses are filled to the top, ending with fruit cocktail.
5. Top with some shredded coconut and serve immediately or keep in the fridge until ready to serve.

Serves 4.

My inspiration came from http://vegetariangastronomy.com/2014/08/fresh-mango-coconut-chia-seed-parfait/

Easy and Delicious Vegan Pancakes

Ingredients

3/4 c. unsweetened applesauce
3 c. oat flour (Just grind up some oats in your food processor)
3 scoops vanilla protein powder
2 T coconut sugar or raw cane sugar (avoid white sugar)
2 tsp baking powder
1/2 tsp sea salt
1/2 cup mashed banana
2 1/2 c almond milk
1/2 tsp vanilla

Directions

Spray non-stick spray on cooking surface.
Preheat griddle or pan on medium heat.
Mix all  ingredients together and drop approx. 1/4 cup batter on pan for each pancake.
Cook on each side approx. 1:30-2:00 minutes.  Keep an eye on them.
Serve with your favorite topping.
Makes about 24 pancakes. 6 servings.

Super Easy Tofu Breakfast Scramble

Ingredients

8 ounces extra-firm tofu crumbled
2 medium sized potatoes, your choice. (Yukon gold is a good choice.  Holds shape better.)
1/4 tsp. sea salt
2 tsp. ground turmeric
2 cups fresh spinach
optional - soft corn tortillas

Directions 
In a bowl, crumble the tofu by hand or with a fork .
Microwave the potatoes until done.  10 minutes?  Check periodically with a fork.  Try 2 minute intervals.
Cut the potatoes up into cubes.(You could also cook the potatoes in a stir fry pan adding a little water.)
Combine the potatoes and the tofu in a stir fry pan.
Stir in sea salt and turmeric.  Cook for about 3-4 minutes on medium heat.  Stirring to avoid burning.
Add spinach and stir until spinach is wilted.  About a minute.
Serve on a plate or place approx. 1/4 cup inside a tortilla and eat like a breakfast taco.
Garnish with fresh slices of oranges.
Yum!

Makes approx. 4 generous servings

Recipe adapted from 21-Day Weight Loss Kickstart by Neal D. Barnard, MD. Breakfast Scramble recipe.

Oatmeal Breakfast Bars

Ingredients

1. 2 1/2 cups old-fashioned rolled oats
2. 1/4 cup oat flour
3. 1/4 cup ground flaxseed
4. 1/8 cup goat's milk (lactose free)
5. 1/4 c. vanilla protein powder (Trader Joe's)
6. 1/2 cup hemp seeds
7. 1 cup raisins
8. 1 cup honey
9. 1/2 cup natural unsalted almond butter

Directions

Preheat the oven to 325 F. 

In a large bowl, combine all ingredients.Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in airtight containers in the refrigerator.  Makes 15 bars in a 7x11 pan. 

Note:  I found this recipe in a magazine but I don't know which one.  It just said May 2012 at the bottom and they were called muesli breakfast bars.  I found a recipe similar to it on the site below but of course I changed quite a few things.  

http://www.mayoclinic.org/healthy-living/recipes/muesli-breakfast-bars/rcp-20049614

Creamy Broccoli Soup

Ingredients
1 large onion
6 cups of fresh broccoli chopped
1 large potato chopped
1 tsp. thyme
4 cups vegetable stock or broth (You can use just plain water too.  The soup is so flavorful)

salt and pepper to taste (I like to leave it plain and let others add the salt and pepper if I am feeding other people)

Directions
Saute onion.  Use water not oil.  Watch and stir.
Add thyme, potato, vege. stock and broccoli.
Bring to a boil.  Simmer for ten minutes or until potatoes are tender.
Puree in a blender. Careful to do small amounts and don't burn yourself!
Return to pot.
Serve with rice

Oatey Cocoa Sunflower Seed Balls

Ingredients
2 cups sprouted sunflower seeds ( See how to sprout sunflower seeds link)
1 1/4 cup pitted dates
1 cup raisins
2 T. Cocoa powder unsweetened
3 cups old fashioned oats
1 T honey

Directions
Put all ingredients in a food processor.
Blend until mixed.
Roll into bite sized balls.
Roll in oats
Refrigerate.

How to sprout sunflower seeds.
http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Chorizo and Bean Chili

Ingredients
1 package soy chorizo or lean ground turkey cooked (see note below)
2 15 ounce cans red kidney beans
1 15 ounce can small red kidney beans
1 15 ounce can black beans
3 15 ounce cans crushed tomatoes
2 15 ounce can diced tomatoes
1 large onion chopped
3 cups water

Directions
Put chopped onion and a bit of water in large pot and cook onion until translucent. Stir occasionally. Watch so it doesn't burn!
While the onion is cooking,  rinse all beans.
Combine all ingredients in a large pot and stir.
Bring to a boil on high and simmer on low for 60 minutes.
Serve with brown rice.
Makes 12 servings.
I like to freeze half of it and save it for when I don't have time to cook!

Soy chorizo is hard to find.  We get ours at: Pete's Fruit Market.
If you can't find soy chorizo use lean ground turkey.
http://local.yahoo.com/info-16723912-pete-s-fruit-market-milwaukee

Sweet Red Pepper Hummus

Ingredients

2 red bell peppers de-seeded and chopped

1/4 cup lemon juice

1 Tablespoon cumin

4 cups cooked garbanzo beans/chick peas (see notes about these below) 3- 15 ounce cans or a 16 ounce package of dried beans

1 tsp sea salt

1/2 tsp red pepper flakes

water as needed

There are three ways to go about obtaining cooked garbanzo beans.

The Fast Way.The first way is to get them out of a can already cooked.  Just make sure you rinse and drain them or you will have excessive unwanted flatulence!

The Middle Length Way and probably the most cost effective way. The second way is to get them in the hard dry form and soak them overnight.  Then, the next day, cook them for about 45 minutes after getting the water to boil and then putting it on simmer.  Rinse and drain.  Let cool.  Instructions are on the package.

The Long Way The third way is to boil them for 2 minutes, turn off the heat and let them sit for an hour, and then return them to boil and let them simmer for 1 1/2 hours.  Rinse and drain. Let cool.Instructions are on the package.

Directions

1.  Decide which version of Chickpeas that you are going to use and plan accordingly.

2.  Place the ingredients in a food processor. 

3.  Start to blend.  Add water slowly as need to form a dip-like consistency.

4.  Scoop out of food processor and put in a serving bowl.
5.  Chill if needed or desired.

6.  Serve with chips, pita bread or vegetables. We like to eat it with carrots and celery.

Wheat Berry Salad with Cranberries and Walnuts

1 cup dry wheat berries
3 cups water
sea salt

1/4 cup olive oil
1/4 cup balsamic vinegar
2 Tablespoons lemon juice(bottled is fine)
ground pepper
1/c cup dried cranberries
1 Tablespoon dried parsley
1 cup chopped walnuts

Directions
1.  Rinse wheat berries and drain.  Check for stones.
2.  Put wheat in pot with water and a pinch of salt.
3.  Bring to a boil.
4.  Reduce heat to low and simmer for 40 minutes.
5.  Drain and set aside.

While wheat berries are cooking you can work on the rest of the recipe.
1.  Mix together oil, vinegar, lemon juice, salt and a pinch of pepper.
2.  Add the cranberries, parsley and walnuts.
3.  Add the wheat berries to the mixture and combine well.
4.  Serve immediately or refrigerate for up to 3 days.
5.  Serves 6.  Enjoy!

Recipe from YogaJournal magazine Marcdh 2012.  I modified the recipe.  I added the walnuts and excluded 1/4 cup chopped chives.  They also called for 1/4 cup chopped fresh parsley but I did not have that so I substituted dried parsley.

Wheat Berry and Lentil Stew

Ingredients

1 1/2 cups green or brown lentils (uncooked, hard and dry)

4 cups vegetable and/or chicken broth (you can use the bouillon cubes.  Just make sure you use a cube for each cup of water, so that would be 4 cups of water and 4 cubes) (Use vegetable if you want the recipe to be vegetarian or vegan)

4 cups water

4 large carrots sliced ( I just scrub my carrots and don't peel them.  Too much waste and work!)

1 large onion diced or cubed depending on preference

1 tsp sea salt (regular cooking salt works fine)

1/4 tsp ground black pepper

1 1/2 tsp ground cumin

1 1/2 cups wheat berries

8 cups coarsely chopped spinach or you can leave it whole

3 Tablespoons lime juice

3 cloves garlic minced (optional)  I omitted it because I can't stand the way I smell after I eat garlic!

Directions

1.  In a large pot combine lentils, wheat berries, broth, and water and bring to a boil over high heat.  

2.  Reduce heat, cover and simmer until lentils are tender but not mushy, about 15 minutes.

3.  In large skillet over medium heat add a small of amount of water, carrots, onion, salt and pepper, and garlic if you are using it, stirring occasionally until vegetables start to brown, about 10 minutes. Careful it doesn't burn!

4.  Add  the cooked onions and carrots to the large pot along with the cumin, spinach and lime juice.

5.Simmer for about 5 minutes and serve.

Optional: add browned meat when cooking the carrots and onions.  I would suggest ground turkey as the healthiest option.

I found this recipe on a package of wheat berries from Nature's Earthy Choice Red Winter Wheat Whole Grain Wheat Berries.  As usual, I made some changes.  I like to keep things simple, so I simply when there is no reason to do it a more complicated way I simply make it more simple!