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Apple Pie Oatmeal Breakfast Wrap

If you take breakfast seriously, you’ll want to try this filling, lightly spiced and naturally sweet wrap with its medley of textures. Perfect for eating on the go, or for working your way through at the breakfast table; the choice is yours. The recipe does require that you soak the oats overnight, or for at least 20 minutes, so plan ahead! Serves 1.

Ingredients

For the overnight oats
1/4 cup rolled dry oats
1/4 cup all-plant (e.g. soy) milk
1 tbsp flaxseeds
1/2 tsp cinnamon
Pinch ground nutmeg
Pinch ground ginger
Pinch ground cloves

For everything else
1/4 cup dried fruit of choice, chopped, if necessary, and soaked briefly in boiling water while you prepare everything else
1/2 banana, mashed
1/4 apple, chopped
1 tbsp nuts of choice, chopped
1 tbsp nut butter of choice
1 wholewheat tortilla

Directions
1. The night before (or at least 20 minutes before), combine the oats, plant milk, flaxseeds, and spices. Leave to soak.
2. Warm the tortilla according to package directions to make it pliable.
3. Drain the dried fruit.
4. Fill the tortilla with the dried and fresh fruit, oats, nuts, and nut butter. Roll and enjoy.

Sweet Spinach, Pea, and Basil Smoothie Bowl

A deliciously healthy smoothie bowl made with ingredients that you can find in your local supermarket. Don’t worry; this doesn’t taste like vegetable soup: the flavours of the fruits are dominant.

Ingredients:

For juicing

1/4 cucumber
1 slice pineapple
1 apple
1 kiwi fruit

For blending

2 frozen bananas
Large handful spinach
Large handful frozen peas
Handful oats
15-20 basil leaves

For decorating (suggestion)

Fresh, dried, or frozen fruit
Nuts and seeds
Coconut flakes
Suitable for vegan muesli or granola

Directions:
1. Juice the pineapple, cucumber, apple, and kiwi.
2. Add to the blender with the bananas, spinach, oats, peas and basil. If the mixture is too thin, add more oats or frozen peas. If too thick to blend, add a little more liquid (all-plant milk would be suitable).
3. Pour into a bowl (or two, depending on desired serving size), and serve decorated according to taste.

Beet and Strawberry Smoothie Bowl

This bowl is earthy and moderately sweet. If you don’t like the earthiness of beets, some lime juice will help cut through it a little. You can also add a touch of vegan liquid sweetener to enhance those sweet notes.

Ingredients

For juicing
1 slice pineapple
1/2 large red beet
1 apple

For blending
100g frozen strawberries
100g frozen cauliflower

For decorating
Desiccated coconut
Flaked almonds
Oats

Optional
1/2 lime
Maple syrup or other suitable-for-vegans liquid sweetener

Directions
1. Juice the pineapple, beet, and apple
2. Blend the juice with the frozen strawberries and cauliflower.
3. Taste. If you find the bowl too earthy, squeeze the lime into the blender over your closed hand (palm facing up; this way, you catch the seeds). If you’re adding the lime juice, blend briefly.
4. Transfer to a bowl, decorate, add some maple syrup (or other suitable-for-vegans sweetener), and enjoy.
5. As with all smoothie bowls, they will melt rather quickly. A good tip to slow the melting process is to leave your bowl in the refrigerator overnight and use this for plating your smoothie bowl the next day.

Baked Beans in a Flash

Oil-free, ready in just over 10 minutes, and suitable for novice cooks, these baked beans are perfect for breakfast or lunch.

Ingredients

1 small onion, finely chopped
2 cloves garlic, minced
300g passata
1 x 400g can white beans (e.g. cannellini or haricot)
1 tbsp red wine vinegar
2 tsp maple syrup
2 tbsp soy sauce
1/2 tsp cumin
1 tsp smoked paprika

Directions

1. Heat a small saucepan over a medium low heat. Add the onion and sauté until just starting to caramelise (about 3-5 minutes). Add the garlic and a splash (about 1tbsp) water and cook for another 30 seconds.
2. Add the rest of the ingredients to the pan. Bring to a simmer and allow the sauce to reduce slightly, about 5 minutes. Taste, adjust seasoning if necessary, and serve.

Raspberry-Apple Overnight Oats

Overnight oats make for a healthy and quick breakfast on busy mornings. This recipe serves 1.

Ingredients

1/2 cup rolled oats (not quick cook) + 1 tbsp (optional; keep separate)
1/2 cup plant milk (e.g. unsweetened soya)
1 apple
1/4 cup fresh or frozen raspberries
1 tbsp chopped nuts of choice (e.g. pecans or almonds)
Maple syrup, if desired

Method

1. Soak 1/2 cup oats in the plant milk overnight (or for at least 20 minutes).
2. Toast 1 tbsp oats in a sauté pan over a low heat until golden.
3. Just before you’re ready to assemble and eat the dish, dice the unpeeled, but washed, apple. Mix half of the apple into the oat mix.
4. You can create layers of oats, raspberries (reserving a few for topping), apples, repeating until all of the oat mixture is used up. Alternatively, you can place all ingredients into a bowl and mix. Top with the toasted oats, raspberries and nuts. If desired, pour some maple syrup over the top.

Single-serve banana walnut breakfast cake

A lightly sweet, airy breakfast cake with no added oil, sugar, gluten, or salt.

Ingredients

3T sweet sorghum flour
1T brown rice flour
1/2T cornstarch
1/2T tapioca flour
1//4t heaping baking powder
1 medium, very ripe banana (about 3/4 cup)
1/2t pure vanilla extract
2T unsweetened soy milk
1T chopped walnuts, 1t reserved for garnish
1t milled flax seed
Stevia to taste

Optional: Use shelled sunflower seeds in place of walnuts. You can use a tablespoons or so coconut sugar in place of the stevia but adjust the baking time accordingly. You can use other plant milks, but this will also affect the crumb and bake time.

Method

Mix the flours, cornstarch and baking powder. Puree the banana, vanilla, and walnuts until relatively smooth. Add the soy milk to the banana and puree.

Whisk the wet with the dry to form a smooth batter. Add the flax seed and stir to combine. Sweeten to taste with the stevia (it should be sweet to the taste). Pour the batter into a ramekin. Let rest while you preheat the oven to 450F.

When the oven is ready, bake for 15 minutes on the middle rack at 450F. Sprinkle with reserved walnuts, reduce heat to 350F, and bake another 15 – 20 minutes or so. Ovens vary; use a toothpick to determine when the cake is done.

Remove from heat. Cover with a clean tea towel and let cool. When cool, run a knife around the edge of the cake to loosen and carefully remove from the ramekin. Enjoy fresh or wrap in plastic wrap to enjoy later.

Dark chocolate, chocolate chip cookie dough nice cream

Simple and satisfying.

Ingredients

For the cookie dough
1 1/2T cashew butter
1T whole wheat flour
2t cocoa powder (I use a fairly traded Dutch process brand)
1 1/2T coconut sugar
A pinch coarse sea salt
1-3t unsweetened plant milk (I use soy)
5g bittersweet chocolate, chipped (I use an organic, fairly traded bar)
Sweetener to taste

For the bananas
2 medium frozen bananas (about 2 cups)
1/2t vanilla extract
Sweetener to taste

Optional: 1t powdered maca root. Trade the wheat flour for an appropriate gluten free flour (e.g., sorghum). The coconut sugar crystals give the right texture, but other sweeteners will work. You can also use a few prepackaged chocolate chips.

Method

Combine the cashew butter, flour, salt, sugar,and cocoa until crumbly. Add the plant milk starting with 2t until a smooth dough forms. If too dry, add plant milk one teaspoon at at time until you have a smooth dough (it shouldn’t require more than 3t). Mix in the chipped chocolate. Set aside.

Blend the bananas with the vanilla until smooth. Sweeten to taste (if necessary) with dates, maple syrup, agave nectar or stevia. Add 1T cookie dough and blend with the bananas for a more consistent flavour; leave them separate for more contrast. Break the cookie dough into 1/2 – 1t sized bites, add to the bananas and stir once or twice to distribute. Spoon out and serve!