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My Top 5 Healthy Vegan Breakfasts

March 14, 2013 by 2 Comments

vegan bfast 2

You may have noticed there have been fewer recipe posts lately.  The reason for that is kind of interesting, I think.  Since I have adopted a more Nutritarian style of eating, I have begun to understand the difference between eating to live and living to eat.  I promise I will write a whole post on that subject soon.  But in the meantime, what that means is that I am eating really simple meals and not really using recipes and creating all sorts of fancy taste treats.  It is quite liberating actually!

But I know that people still get hung up on what the heck to eat each day, so I thought I’d do a little series on my top 5 healthy vegan breakfasts, lunches, dinners and snacks.

First up, BREAKIE!  All recipes cook in 5-10 minutes so don’t tell there’s no time for breakfast!  (Calories listed at the top of each recipe with serving size. All recipes make one serving except the tofu and you can half the recipe if desired).

1.

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Tofu Scramble

Serving Size: 2 (save 1/2 for the following day)

Calories per serving: 207 calories, 28g protein

Tofu Scramble

Ingredients

  • 300g tofu
  • spritz of oil spray
  • 2 cups of whatever veggies I happen to have on hand (mushrooms, green onions, spinach, tomatoes etc)
  • dash turmeric for color
  • seasonings vary: soy sauce, or tomato sauce, or a cream sauce of 1 Tbsp nutritional yeast + 1 Tbsp non-dairy milk, salt and pepper

Instructions

  1. Crumble tofu in a bowl and mix well with turmeric.
  2. Spray non-stick pan with cooking spray and heat over medium-high heat.
  3. Add any veggies (except spinach) and saute for about 1-2 minutes.
  4. Add tofu and saute for another 1-2 minutes, seasoning as desired.
  5. Add spinach in the last 30 seconds and stir just until wilted.

Notes

high in calcium and fiber too!

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2.

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Whipped Banana Oats

Serving Size: 1

Calories per serving: 360 calories, 6g protein

Whipped Banana Oats

Ingredients

  • 1/3 cup rolled oats (Quaker Aveh in Israel)
  • 1/3 cup water
  • 1/3 cup non-dairy milk of choice
  • 1 banana
  • 1 tsp vanilla extract
  • dash cinnamon
  • 1/2 oz (15g) chopped nuts of choice
  • 1/2 oz (15g) raisins

Instructions

  1. Put all ingredients in a saucepan.
  2. Turn heat to medium-high.
  3. Mash banana with a fork and stir mixture until uniform consistency.
  4. Cook 3-5 minutes until your desired texture.
  5. Serve topped with nuts and raisins.
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3.

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Fruit and/or Green Smoothie

Serving Size: 1

Calories per serving: depends on the fruit, but usually about 250-300

Fruit and/or Green Smoothie

Ingredients

  • 1 banana
  • 1-2 other fruit(s) of choice (right now I like 1 cup strawberries and 1/2 cup frozen blueberries. In the summer I like to use a mango or peach).
  • 2 big handfuls raw spinach (optional)
  • 1 1/2 cups water
  • 1 Tbsp ground flaxseed (optional)

Instructions

  1. Blend everything in the blender until smooth.
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4.

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Chickpea Flour Omlette

Serving Size: 1

Calories per serving: 225 calories, 15g protein

Chickpea Flour Omlette

Ingredients

  • 1/2 cup chickpea flour (Kemach Hummus)
  • 1/4 cup salsa or tomato sauce
  • 1/4 cup water
  • salt and pepper
  • 1 Tbsp nutritional yeast (optional)
  • spray of oil spray

Instructions

  1. Combine all ingredients in a bowl. It should be like a thick pancake batter.
  2. Spray pan and heat over medium-high heat.
  3. Pour batter into pan and gently spread to edges with the back of a spoon.
  4. Cook 1-2 minutes on one side.
  5. Flip with a spatula and cook on second side 1-2 minutes. Both sides should be golden brown and center should be firm.

Notes

You can add veggies to this too. Scallions and chopped spinach work well. Mix them raw into the batter and proceed with directions.

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5.  Can’t believe I’m going to list this but it be truth:

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Good old PB&J plus an orange

Serving Size: 1

Calories per serving: 270 calories for the sandwich alone

Ingredients

  • 2 slices whole grain bread
  • 1 Tbsp natural, no-sugar or any else added peanut butter (or almond butter)
  • 1 Tbsp no-sugar jam
  • 1 orange or other fruit of choice

Instructions

  1. Spread peanut butter and jelly on bread.
  2. Put slices together.
  3. Eat.
  4. Enjoy a piece of fruit for dessert!

Notes

Seems silly but sometimes we over-complicate things. I eat a PB& J for breakfast on days I am really rushed and need to eat on my way.

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This post is participating in Healthy Vegan Fridays and Wellness Weekends.  Check those links for loads of delicious, vegan recipes!

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How to Make Babaganoush

January 20, 2013 by 2 Comments

babaganoush collage

Babaganoush, a smokey, velvety eggplant spread is a very common dish here in Israel.  In Arabic, Babaganoush means “pampered father”, perhaps indicating it is a good dish to spoil your partner with.  It is said that a girl needs to know 101 ways to prepare eggplant in order to prove her worth as a bride.

I know one way to prepare eggplant.

Luckily it is the pampered father way.

Many Israelis bring a whole eggplant with them to a barbecue, just set it whole on the fire, and let it roast away.  Then they peel it, mash it in a bowl, add the tahini, olive oil and seasoning, and serve it warm as a side dish or appetizer at the cookout feast.

I personally feel that the best part of anything eggplant is fire-roasting.  I’m sure you can make babaganoush by baking the eggplant in the oven but if you can roast the eggplant over a fire of some sort, it will be all the better.  My mother-in-law taught me to roast the eggplants right on the gas stove top.  It’s a good bet that she did so out of concern for my lousy bride qualifications.

Incidentally, when I lived in America, Babaganoush was made with mayonnaise instead of tahini.  I don’t know if there is any more significance to that other than the American culinary theory that everything is better with mayonnaise? No matter, we are having none of that here!

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Babaganoush

Ingredients

  • 1 large eggplant (about 1/2kg or 1 lb)
  • 1 clove garlic, crushed
  • 1/3 cup raw tahini (golmit)
  • juice of 1/2 lemon
  • 2-3 Tbsp olive oil
  • salt and pepper to taste

Instructions

  1. Place the eggplant right on the burner of your gas stove and light it.
  2. Allow the flames to touch the eggplant skin and grill on each side for a few minutes until it starts to blister.
  3. Use tongs to turn the eggplant, being careful not to put them in the fire or you will burn you hands!
  4. The eggplant may be soft enough to mash after this grilling, but if not, place it in the oven and bake at 200C until it is very soft.
  5. Allow eggplant to cool enough so you can handle it.
  6. Gently peel the skin off the eggplant with your fingers and discard.
  7. Place the peeled eggplant in a large bowl and mash with a fork.
  8. Add the remaining ingredients and stir until smooth and well-blended.
  9. Serve warm or refrigerate to serve later.
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Just a reminder that my 30-Detox Feast E-Book is on sale at close-out price until it disappears on February 1, 2013!  You can get the details and buy it HERE.  It is life-changing – don’t miss it!!

This post is taking part in Wellness Weekends HERE and Healthy Vegan Fridays HERE.  Click the links for the great recipes!

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Dr. Fuhrman’s Vegan Greek Salad

January 2, 2013 by 2 Comments

dr f greek salad 2

Greek Salad normally has feta cheese and lots and lots of olive oil.  Not a very “healthy” or weight-friendly salad if you ask me!  But, Dr. Fuhrman’s Greek Salad, on the other hand, has chickpeas and potatoes instead of cheese, and vinegar instead of oil.  It has chopped green apple for a surprising tart twist and Brazil nuts, and sun-dried tomatoes (my addition) and cilantro and, and, and…  

Yes, I am this excited about a salad, people.  Try it and prove me wrong!  

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Dr. Fuhrman’s Vegan Greek Salad

Serving Size: 2

Ingredients

  • 1 1/2 cups cooked garbanzo beans (chick peas)
  • 3 tomatoes, chopped
  • 1 boiled potato, peeled and chopped in chunks
  • 1 green apple, peeled, cored and chopped
  • 1 cucumber, chopped
  • 1/2 small onion, chopped
  • 1/4 cup chopped Brazil nuts, divided
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon chopped cilantro
  • 3-4 chopped sun-dried tomatoes (NOT in oil)
  • 1 head Romaine lettuce, washed and chopped

Instructions

  1. Mix everything and eat. (My kind of recipe!)
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This post is participating in Healthy Vegan Fridays HERE and Wellness Weekend HERE.  Check those links for tons of healthy, delicious recipes!

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Vegan Swiss Chard Quiche with Oat-Sesame Crust

December 23, 2012 by 3 Comments

swiss chard quiche

I found this recipe on another blog HERE.  The recipe itself violated a few of my iron-clad lazy chef rules about using an abundance of pots and pans and having steps within steps.  So I re-wrote it to my specifications and cooked up a delicious vegan quiche!

The original recipe calls for Swiss chard and corn, but I didn’t have any corn, so I used peas.  OK, so stick with the corn. (Not all of my revisions are successful!)  I think the sweetness of corn will better balance out the bitter of the chard.

But really, you could use ANY vegetables you wanted to.  I will definitely be using this recipe as my blueprint for a basic vegan quiche.  The crust is the best vegan crust I have ever had and it was very simple to make.

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Vegan Swiss Chard Quiche with Oat-Sesame Crust

Vegan Swiss Chard Quiche with Oat-Sesame Crust

Ingredients

    Crust
  • 1/2 cup oats
  • 3 Tbsp sesame seeds
  • 1 cup whole wheat or spelt flour
  • 1/2 teaspoon baking powder
  • 1/4 tsp cumin powder
  • 1/4 tsp ground black pepper
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon paprika
  • 1/2 tsp dried oregano
  • 1/3 cup non-dairy milk of choice (unsweetened of course)
  • 1/3 cup olive oil
    • Filling
  • 3 Tbsp oil
  • 1 onion chopped
  • 1 bunch Swiss Chard (Mangold) cleaned, de-stemmed and chopped
  • 12 basil leaves, chopped (optional)
  • 3 cloves of garlic, minced
  • 1 tsp red chili flakes
  • 300g tofu
  • juice of one lemon
  • 1 tsp salt
  • 1 1/2 cup cooked corn kernels

Instructions

    Crust
  1. In a skillet, lightly toast the oats and sesame seeds over medium heat until they are just becoming golden and fragrant.
  2. Place the oats and sesame seeds in a food processor and grind until almost fine.
  3. Add in remaining dry ingredients and pulse until combined.
  4. Add in non-dairy milk and oil and pulse until mixture begins to stick together and is all combined.
  5. Pat the mixture into a greased pie dish with a removable bottom (I used a 9"springform pan).
  6. With a piece of plastic wrap, pat the crust firmly into an even layer and about 1"up the sides.
  7. Lightly cover the pan with a kitchen towel and refrigerate until the filling is ready.
    8. Filling
  8. Preheat the oven to 190C.
  9. In the same skillet you toasted the oats, heat the oil and saute the onions until soft.
  10. Add the chard, basil, garlic and red chili flakes and saute until all is soft and cooked.
  11. Place the tofu in the food processor with the lemon juice and salt and process until smooth. (adding soy milk if needed to make a custard-textured mixture).
  12. Stir in the cooked veggies and the corn kernels and mix well.
  13. Taste for seasonings and adjust as desired.
  14. Remove crust from fridge and spread filling inside crust firmly, flattening the top.
  15. Sprinkle with paprika if desired.
  16. Bake for 45-50 minutes until firm.
  17. Let the quiche rest for at least 10 minutes and up to one day in pan before slicing. (I baked mine one day before serving and it re-heated and sliced perfectly).
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This post is participating in Healthy Vegan Fridays HERE and Wellness Weekend HERE.  Check those links for tons of healthy, delicious recipes!

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30-Day Vegan Challenge Give-Away

December 11, 2012 by 20 Comments

Colleen Patrick-Goudreau, of Compassionate Cooks, with a rescued cow at a farm sanctuary. Photo: Courtesy Of, Colleen Patrick-Goudreau / SF

For many years, I have been a faithful listener to the podcasts by vegan cookbook author and animal advocate, Colleen Patrick-Goudeau.  Colleen’s podacasts, called Vegetarian Food for Thought, available on itunes and her website, cover every single topic you could think of concerning veganism.  

In fact, before I made the switch from vegetarian to vegan, I pointedly ignored the episodes that concerned eggs and dairy!  Colleen is so clear and true that I knew if I listened, there would be no going back.  When I was finally ready to let eggs and dairy go, I then listened to those episodes to educate and motivate myself.

I was delighted when Colleen gave me an opportunity to review her new membership program!  I was even more excited when after I had tested the program and given my feedback, she thanked me by giving me a free membership to hand out to one of my readers!

We are going to raffle this free membership off right here, right now!  But first allow me (and Colleen herself) to tell you about the program.

Here is a list of topics that are covered day-by-day in The 30-Day Vegan Challenge:

Day 1 – Taking “Vegan” Out of the Box (turns out veganism isn’t as fringe as you thought!)
Day 2 – Stocking a Healthful Vegan Kitchen
Day 3 – Reading Labels 
Day 4 – Getting to Know the Grocery Store
Day 5 – Eating Healthfully Affordably 
Day 6 – Trying New Foods 
Day 7 – Making the Time to Cook 
Day 8 – Starting the Day off Right: A Bevy of Breakfast Ideas
Day 9 – Eating Out and Speaking Up
Day 10 – Packing Lunches
Day 11 – Rethinking Meat Cravings: Fat and Salt Taste Good
Day 12 – Discovering there IS Life After Cheese 
Day 13 – Cutting out the Middle Cow and Getting Calcium Directly from the Source
Day 14 – Plant-Based Milks
Day 15 – Putting to Rest the Great Protein Myth 
Day 16 – Better Baking without Eggs
Day 17 – Strong Like Popeye – Increasing Your Iron Absorption 
Day 18 – B12 – A Bacteria-Based (Not Meat-Based) Vitamin
Day 19 – Finding Abundant Options while Traveling 
Day 20 – Skipping the Middle Fish: Getting Omega 3s from the Source
Day 21 – Keeping Things Moving with Fiber
Day 22 – Demystifying Tofu: It’s Just a Bean
Day 23 – Special Considerations for Particular Groups 
Day 24 – Eating by Color
Day 25 – Eating Confidently and Joyfully in Social Situations
Day 26 – Finding Harmony in a Mixed Household 
Day 27 – Compassionate Fashion: It’s Cool to Be Kind
Day 28 – Understanding Weight Loss – Part One – Calorie Reduction
Day 29 – Understanding  Weight Loss – Part Two – Calorie Expenditure
Day 30 – Keeping it in Perspective: Intention Not Perfection 
Day 31 – Wrap Up and Reflection 

Seriously, Colleen leaves no stone left unturned here.  Material is delivered entirely online.  You can log into the website at any time day or night and read the material, listen to audio, watch video, and interact in the member forums.

And some of the recipes you receive:

Creamy Leek Polenta
Simple Bean Burritos
Lentil Mushroom Barley Stew
Panzanella (Bread Salad)
Tofu Scramble
Black Bean Squash Quesadillas
Southwestern Quinoa Pilaf
Mexican Chocolate Cake 
Green Smoothies 
Lemon Artichoke Tapenade
Tofu Cacciatore
Coconut Red Lentil Dal 
Spicy Red Bell Pepper Soup
Soba Verde Salad
Truffle Popcorn
No-Bake Apple Crumble
Un-Split Pea Soup
Lemon Poppyseed Muffins 

By and large, Colleen’s recipe are simple and use easy-to-find ingredients, even for those of us outside of North America.  

While I felt that The 30-Day Vegan Challenge, was probably best for a new vegan just learning the ropes, I did listen to every single day’s material and even learned a few new things, such as the trick to making the tastiest tempeh and how to make fluffy vegan biscuits (which I will eagerly save until Israel gets healthy vegan margarine!  Speaking of which, I did find the grocery store tour a little depressing.  American vegans, you have some seriously amazing choice of food products!)

Here are some of the FAQ’s from the website:

I’m vegan already. Will I get anything out of The 30-Day Vegan Challenge™?

Absolutely! The vast amount of information provided in this program is perfect for vegans who want to arm themselves with the knowledge they need to answer questions, debunk myths, and guide others. Colleen is continually told by long-time vegans that they continue to learn through her work, which encompasses so many aspects of living thoughtfully and well. Colleen’s no-nonsense approach will quite literally have you walking away each day with succinct, relevant, compassionate responses to the typical questions and challenges vegans hear. In addition, her nutrient-dense recipes and resources and tips for eating as healthfully as possible are helpful for everyone, whether they’re vegan or not, brand-new vegan, or long-time vegan!

I already own the book, The 30-Day Vegan Challenge. Is the content of the online program different from the book?

All of the recipes are completely different from the now out-of-print book. They are brand new, created for The 30-Day Vegan Challenge™ online! Though some of the content is similar to the out-of-print book, it has been re-worked to suit different mediums: print, video, and audio, making it very fresh and new. For instance, the online program enables Colleen to share video cooking demonstrations and messages, which is impossible to do in a book.  

 

So, if you’d like to save yourself the $20 sign-up fee, you can enter to win the free membership here!  Just leave me a comment below telling me why you’d like to win The 30-Day Vegan Challenge.  Then check back on Sunday, December 16th, the last night of Hannukah, when I will announce the winner!  Contest is open to anyone with a computer and internet access, anywhere in the world.

If you’d prefer to skip the contest, The 30-Day Vegan Challenge can be purchased directly HERE.  

(This is not an affiliate anything.  Colleen is just generous and I love helping her spread her work.)

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Healthy Vegan Ambrosia Breakfast Bowl

November 4, 2012 by Leave a Comment

Truthfully I have no idea what Ambrosia Salad is.  I have never eaten it.  I was raised in the type of home that was more likely to have a jar of borscht in the fridge, bagels on the counter, and strudel in the cookie jar than anything containing Cool Whip and/or marshmallows.  

But when I made this fruit salad for breakfast this morning, the words “Ambrosia Salad” came to mind, probably due to my 40 year membership in the American collective consciousness.  I looked the recipe up on the internet and found that it contains:

1 can mandarin oranges

1 can pineapple

3 1/2 cups frozen whipped topping

2 cups shredded coconut

2 cups miniature marshmallows

1/2 cup milk

1 cup maraschino cherries

Oy fricken’ vey!  Basically everything that went wrong with American nutrition represented in a “Salad” !  I think I’ll stick with the borscht.

My ambrosial breakfast bowl contains fresh fruit, coconut, raw nuts, and Orange Blossom Water (Mei Zohar for my Israeli readers).  You can leave out the Orange Blossom Water if you live in a country where it is not available.  Or you could substitute Rose Water, vanilla or almond extract of so desired.  

Aside:  Orange Blossom Water is one of my favorite ingredients now that I have moved to Israel.  Ever since I read in a book about Egyptian Jews who would drink Cafe Blanco, which was just Orange Blossom Water in boiled water to settle tummies after a meal, I have been doing the same.  It is so lovely – like drinking flowers!

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Healthy Vegan Ambrosia Breakfast Bowl

Serving Size: serves one

Healthy Vegan Ambrosia Breakfast Bowl

Ingredients

  • 1 apple
  • 1 small orange or clementine
  • 2-3 Medjool dates
  • 1 Tbsp flaked coconut
  • 1-2 tsp Orange Blossom Water
  • 10 almonds

Instructions

  1. Chop the apple and clementine into small cubes and place in your serving bowl.
  2. Finely chop the dates and almonds and place on top of fruit.
  3. Drizzle with the Orange Blossom Water and toss until combined.
  4. Sprinkle with coconut and serve.
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This post is participating in Healthy Vegan Fridays HERE and Wellness Weekends HERE.  Click those links for loads of healthy vegan recipes from around the blogosphere!

 

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Pasta with Lemon-Basil Cashew Cream Sauce

October 24, 2012 by 5 Comments

vegan mo fo 2012

OK, so yeah, I am not doing so well with Vegan MoFo.  I’m just really busy lately.  Doing important stuff like this…

And, you know… feeding people:

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Pasta with Lemon-Basil Cashew Cream Sauce

Pasta with Lemon-Basil Cashew Cream Sauce

This creamy, lemony dish uses no dairy and no soy. Soaked cashews do the trick!

Ingredients

  • 1 package pasta of choice
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 cups of mushrooms, chopped
  • 6 cups spinach, roughly chopped
    • Sauce
  • 1 cup raw, unroasted and unsalted cashews, soaked in water for at least 1 hour
  • 1 clove garlic
  • 1 cup fresh basil leaves
  • juice of 1 lemon
  • 2 Tbsp nutritional yeast
  • 1-2 tsp miso or bouillon (or just use salt to taste)
  • about 1 cup pasta cooking water

Instructions

  1. Prepare pasta per package instructions
  2. Before you drain the pasta, take off 1-2 cups of the cooking water and set aside.
  3. Drain the pasta and rinse in cold water. Set aside.
  4. In the same pot you cooked the pasta, heat the oil.
  5. Saute onion for 4-5 minutes.
  6. Add mushrooms, garlic and spinach and saute everything until soft.
  7. Meanwhile, drain the cashews.
  8. Put cashews in the food processor with the garlic, basil, and lemon juice.
  9. Process until well chopped.
  10. Slowly add in pasta water until you achieve a smooth sauce.
  11. Season with nutritional yeast and miso, bouillon or salt to taste.
  12. Pour sauce into pot with cooked vegetables.
  13. Add pasta and toss until all is combined.
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This post is participating in Healthy Vegan Fridays HERE and Wellness Weekends HERE.  Please visit for lots of great recipes!

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Dr. Fuhrman’s Amazing Bean Burgers

October 15, 2012 by 3 Comments

My quest for the perfect veggie burger has been achieved.  No need to look any further.

Dr. Fuhrman’s burgers:

  • hold together, even when baked
  • are moist and tasty
  • are not that difficult to make (they do require lots of ingredients, but after the first time, I pre-prepared everything so putting them together was a snap.
  • survive freezing perfectly
  • are healthy and delicious!
Original recipe is on Dr. Fuhrman’s Disease-Proof blog HERE.  I made a few changes as always and they are reflected below.  The KEY ingredients in my opinion are the mustard, the ground flax and the balsamic vinegar, so don’t sub those out!

Print
Dr. Fuhrman’s Amazing Bean Burgers

Dr. Fuhrman’s Amazing Bean Burgers

Ingredients

  • 2 cups onion, diced
  • 2 carrots, grated
  • 1/2 bell pepper, diced
  • 5 large cloves garlic, minced
  • 1 Tbsp miso or boullion
  • 2 teaspoons Italian Seasoning or oregano
  • 3 tablespoons Balsamic Vinegar
  • 1-1/4 cup water
  • 4 tablespoons tomato paste
  • 2 cups cooked lentils or any other bean of choice, drained
  • 1-1/2 tablespoon ground flax seed
  • 1-1/2 tablespoon raw sesame tahini
  • 1-1/2 tablespoon nutritional yeast
  • 1 tablespoon mustard
  • 1/2 cup walnuts, finely ground
  • 1/4 cup oatmeal, ground
  • 2 tablespoons whole wheat flour

Instructions

  1. Grind walnuts and oats in food processor until fine. Leave them in the food processor.
  2. Sauté onion, carrots, bell pepper and garlic in a large pan until softened, adding water, if necessary, to prevent sticking, about 5-6 minutes.
  3. Add miso or bouillon, Italian seasoning, balsamic vinegar, water, tomato paste, and stir well. Simmer, covered, for about 5-7 minutes.
  4. Uncover and cook an additional 5 minutes until thick.
  5. Transfer to food processor on top of the walnut/oat mixture and let cool a few minutes.
  6. Add lentils and remaining ingredients and process briefly just until mixture all holds together.
  7. Cover and refrigerate at least 30 minutes, or until ready to bake.
  8. Preheat oven to 180C degrees.
  9. Line a baking pan with parchment paper.
  10. Lightly spray the paper with oil.
  11. Take about a rounded 1/3 cup of the mixture, form into balls, and place on baking sheet. It should make 8-10 burgers.
  12. Gently flatten into a burger shape.
  13. Bake for 12 minutes, turn over and bake an additional 12 minutes until lightly browned.
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vegan mo fo 2012

This post is participating in Healthy Vegan Fridays HERE and Wellness Weekends HERE.  Please visit for lots of great recipes!

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Vegan Apple Cinnamon Pancakes

October 7, 2012 by 9 Comments

My mother is a pancake making goddess.  If you ask my children, my nieces, or my nephew, “What is the best thing about visiting Grandma and Grandpa?” they will unanimously answer “Grandma’s pancakes.”  My mom wields her pancake sorcery with a generous sprinkling grandkid-pleasing chocolate chips.

Photographic proof that I speak the truth.

These apple pancakes are made without any eggs or added sugar.  The baking powder fluffs them up and the apples make them sweet.  Ground flaxseed and water bind the mixture.  

These still tasty pancakes satisfy my kids’ love of the floppy, fluffy, fried fritters without knocking the Pancake Crown off Grandma’s head.

Print
Vegan Apple Pancakes

Vegan Apple Pancakes

Ingredients

  • 1 1/2 cups whole wheat flour
  • 3 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1 flax egg (1 Tbsp gound flaxseeds + 3 Tbsp water)
  • 1 1/4 cup non-dairy milk of choice
  • 3 Tbsp melted coconut butter or oil
  • 1 tsp vanilla
  • dash salt
  • 2 apples, cored and thinly sliced crosswise

Instructions

  1. Prepare the flax egg by mixing ground flaxseeds with water and set aside.
  2. In a large bowl mix flour, baking powder, salt, and cinnamon until well combined.
  3. In a smaller bowl mix non-dairy milk, flax egg, coconut butter and vanilla until combined.
  4. Pour wet ingredients into dry and whisk until fairly smooth.
  5. Spray a frying pan with cooking spray and heat over medium-high heat.
  6. Slice apples.
  7. When pan is hot, pour in 1/4 cup batter and immediately top with one apple slice.
  8. When edges of pancake appear dry and the bottom is golden, carefully flip it over and cook the second side until golden brown.
  9. Serve immediately
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Did you ever notice that apples have apple blossom prints inside?

This post is participating in Healthy Vegan Fridays HERE and Wellness Weekend HERE.  Click the links for tons of great recipes!

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Sunchoke Potato Soup with Chives

October 5, 2012 by 2 Comments

Blog Negligence.  Mea Culpa.  I present my excuse:

Immobilized by the beauty that is Crete.

 OK, that was just last week.  The previous 3 weeks have just been very, very busy with loads of amazing and wonderful new clients and a bountiful bevy of Jewish holidays.

Fast forward to today and we are 5 days into the yearly Vegan Food Blogging Month otherwise known as Vegan MoFo, yay!

vegan mo fo 2012

My goal for the remaining 3 1/2 weeks of this challenge is to post as many vegan recipes as possible.  There are still a couple of Jewish holidays that will keep me off the computer but I will do my best.  From famine to feast, here we go!

I have posted my recipe for Jerusalem Artichoke soup before HERE.  This is literally my kids’ favorite soup and not just MY kids but other pickier kids as well!  I am re-blogging it today because #1 I am making it for dinner tonight and #2 I am a better of blogger and photographer than I was back then.

 

Jerusalem artichoke health benefits

Jerusalem Artichokes, also known as Sunchokes, are neither artichokes, nor from Jerusalem.  They are the roots of a pretty daisy from North America!  And they are nutritional powerhouses, high in iron and potassium, sunchokes contain a kind of fiber called inulin that is especially beneficial for diabetics and people with blood sugar issues.  If you have a delicate digestive system, inulin can be be difficult to digest and cause gas, so start with small servings and work up.

This soup is so easy to make and requires only a handful of ingredients.  But one word of advice:  Jerusalem artichokes that are bumpy and gnarled will make the peeling process Hell.  Seek out the straightest sunchokes and spare your knuckles.

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Sunchoke Potato Soup with Chives

Sunchoke Potato Soup with Chives

Ingredients

  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 750 grams (1 1/2 lbs) Jerusalem artichokes (sunchokes), peeled and thickly sliced
  • 2 potatoes, peeled and cubed
  • 4-5 cups water or vegetable broth
  • salt and pepper to taste
  • chopped fresh chives to garnish (optional)

Instructions

  1. In a large pot, saute onions in oil for a few minutes but do not brown!
  2. Add sunchokes, garlic and potatoes and saute for a few minutes, again no browning if you want your soup to be white.
  3. Cover vegetables with broth or water and bring to a boil.
  4. Cover the pot, and turn down the heat to simmer 20 minutes or until the vegetables are all soft.
  5. Allow the soup to cool a bit and then puree until completely smooth.
  6. Season to taste with salt and pepper (use white pepper if the color matters to you)
  7. Garnish with chopped chives before serving if desired.
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vegan jerusalem artichoke soup

This post is participating in Wellness Weekend HERE and Healthy Vegan Fridays HERE.  Be sure to check the links for loads of delicious, healthy recipes!

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