Powerhouse Pudding

Powerhouse Pudding
Chia seeds make an incredibly healthy, and often unnoticeable, addition to many foods. Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar.

3 Tbsp chia seeds
1/2 cup shelled hemp seeds (or raw cashews for a lighter taste)
1 cup coconut water
1 tsp vanilla
4 pitted dates
Dash of salt and cinnamon

Empty chia seeds into a bowl, or the container you’ll be storing them in: Blend the hemp seeds, water, vanilla, dates, and salt in a high speed blender till very smooth and creamy. Pour over the chia seeds. Stir the pudding a few times over the next 10 minutes. After 10-15 minutes, the pudding is ready to eat: Top with fresh or dried fruit.

Serves 2-3

Easy Chickpea Frittata

Easy Chickpea Frittata
Adapted from Julie and Kittee:
Serves 2 – These are so good! They make the perfect healthy breakfast and are endlessly customizable!

2/3 cup garbanzo bean/chickpea flour
1 cup cool water
1 handful chopped veggies of choice
1 breakfast sausage patty, crumbled – optional
2 sprinkles vegan cheese or cheesy sauce – optional
2 tsp nutritional yeast
1/2 tsp baking powder
1/2 tsp granulated/minced onion or onion powder
1/2 tsp salt

Set oven to 400 degrees. Grease 2 ramekins or a mini loaf pan. Set aside. In a small bowl whisk together the garbanzo bean flour, nutritional yeast flakes, baking powder, salt and onion. Whisk in the cool water until smooth. Stir in any veggies you like such as chopped broccoli, spinach, green onion, corn, kimchi, etc…add sausage if using. Stir well.

Scoop the mixture into the prepared ramekin or loaf pan. Sprinkle with vegan cheese or dollop with cheesy sauce, if using. Grind fresh pepper on top. Bake 20/25 minutes, or until the frittata is lightly browned, puffed on top, and not mushy in the center. Alternatively, microwave for 5/6 minutes or bake in an air fryer at 400 for 15 minutes.

Scrambled Tofu Eggs

Scrambled Tofu Eggs
If you haven’t had scrambled tofu yet, you may be surprised. This cholesterol free dish is great.

1 package (produce-style) tofu, firm or extra firm
1 tsp onion powder
1/2 tsp turmeric
1/2 tsp garlic powder
1/2 tsp dried parsley flakes
1 Tbsp nutritional yeast, optional
1/4 tsp paprika
1/2 tsp vegetarian chicken-style seasoning, optional
1/8 tsp ancho chili powder, optional
Salt and pepper to taste

Directions: Drain the tofu by placing two plates on either side of the tofu block and pressing over the sink to let excess moisture out. Mash the tofu with your hands or a fork, to scrambled egg consistency. In a medium bowl or pot, add the seasonings and mix well. The color from the turmeric will come out more during the cooking process. Warm stovetop to medium high until very hot and a visible color change occurs. Serve warm. GF, V

Amazing Meals’ Quinoa Oat-Bran Porridge

Amazing Meals’ Quinoa Oat-Bran Porridge

Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2
For information, find Amazing Meals on Facebook or email: luann6@msn.com

Ingredients for 2 servings:
2-3 cups water (begin with smaller amount, add more if needed)
1/3 cup quinoa, rinsed
1/3 cup oat bran
3 Tbsp dry soy milk powder (or other non-dairy milk powder)
1 pinch salt (optional)

Toppings for each serving:
Non-dairy milk
1 tsp flax oil
1 Tbsp dried cranberries
1 Tbsp walnuts

Combine all of the ingredients, except the soy milk powder and salt, in a medium saucepan; bring to a boil over high heat, then reduce the heat to low and simmer for 15 minutes, stirring occasionally. (When ready, the quinoa seeds will be transparent with little curly ‘spirals’). Next, whisk in the soymilk powder and add salt, to taste. Serve hot cereal with non-dairy milk, a drizzle of flax seed oil and a sprinkling
of dried cranberries (or other fruit) and walnuts.

Pineapple Salad

Pineapple Salad
1 pineapple, ripe and cut into small pieces
1/2-1 cucumber, cut into small 1/4 wheel slices or half moons
1/2 red pepper, diced
2 Tbsp cilantro, chopped
1 lime, juiced

Stir well to combine and serve or store in fridge up to 7 days.

Amazing Meals’ Triple Berry Sauce

Amazing Meals’ Triple Berry Sauce
Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2
For information, find Amazing Meals on Facebook or email: luann6@msn.com

Yield: 3 cups; 6 (1/2 cup) servings:

3/4 cup maple syrup (or to taste)
3 Tbsp cold water
1 Tbsp Non-GMO cornstarch
Pinch of salt
4 cups any combination of fresh or frozen unsweetened blueberries, raspberries, and/or sliced strawberries.

In a saucepan, whisk the maple syrup, cold water, and cornstarch until the cornstarch is dissolved, then cook over medium-high heat until the sauce bubbles and thickens, stirring occasionally. Stir in the berries; bring the sauce back to a boil, then reduce the heat to medium-low and simmer for 5 minutes. If desired, add a pinch of salt. Serve hot or cover and refrigerate.


Instant Pot® or Oven Steel Cut Oats

The Instant Pot is my favorite new cooking toy! Wow, things just cook faster and it’s very safe.

1 cup steel cut oats
3 cups water
5 medjool dates, pits removed

Put the ingredients into the Instant Pot and set the manual button for 15 minutes on high. If using your oven, simply add the ingredients to a covered casserole dish and bake at 350 degrees for 60 minutes.
Voila, yummy oats ready for any fixins with extra for the next day!

Avocado Toast

Avocado Toast
(Jolie’s favorite snack or breakfast!)

1 avocado
2 slices toast
1 Splash lemon juice
Freshly ground salt, pepper and/or sprinkling of: lemon pepper, garlic powder, cumin, Mrs. Dash etc.

Halve avocado and remove the pit. (see video) Scoop out the avocado and slice or mash. Spread onto freshly toasted bread, sprinkle with lemon juice and season to taste. Warning, may become addictive.

Amazing Meals’ Banana Pancakes

Amazing Meals’ Banana Pancakes
Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2
For information, find Amazing Meals on Facebook or email: luann6@msn.com

Yield: 12 pancakes

2 cups whole wheat pastry flour
2 Tbsp natural brown sugar or Sucanat
1 Tbsp non-aluminum baking powder
3/4 tsp baking soda
3/4 tsp cinnamon
1/4 tsp salt
2 cups non-dairy milk
2 ripe bananas
1½ Tbsp lemon juice
1 Tbsp Ener-G Egg Replacer

OPTIONAL PANCAKE TOPPING: Triple Berry Sauce (see separate recipe)

Preheat skillet to medium-high (300-350°F). In a mixing bowl, combine the whole wheat flour, natural brown sugar, baking powder, baking soda, cinnamon and salt. In a blender, combine the non-dairy milk, bananas, lemon juice and egg replacer; blend until smooth, then whisk into the dry ingredients just until the batter is smooth. (To avoid tough pancakes, don’t over mix).

Lightly grease a skillet or griddle. Spoon the batter to form 4-inch pancakes; fry until many bubbles appear on the surface, then flip and fry on the other side. Serve immediately, or stack on a platter in a warm oven until needed. Freeze any leftovers!

Pecan-Flax Waffles

Pecan-Flax Waffles
1 cup whole wheat pastry flour
1 cup unbleached flour
1/4 cup golden flax seeds, ground in coffee grinder or pre-ground
1 Tbsp baking powder
1/2 tsp salt
1 tsp cinnamon
2 cups vanilla creamer, almond milk or milk alternative
4 oz silken tofu – firm (1/3 of the 12 oz box) OR use 1 ripe banana
1/2 cup water
2 Tbsp mild-flavored oil (grape seed)
1 Tbsp Vanilla (optional if using vanilla creamer)
1/2 tsp almond extract (optional)
1/2 cup roasted pecans (Bake at 350 for 8 minutes – cool and chop)

Preheat waffle iron to medium-high. In a large mixing bowl, combine the flours, flax, baking powder, salt and cinnamon. Using a blender, blend the creamer/milk, tofu, water, oil and extracts, if using. Blend well.

Lightly stir the liquid blend into the dry mixture, just until dry ingredients are moistened. The batter should be thin-ish. If it is too thick, the yield will be less and waffles not as light. Spray the waffle iron with no-stick spray. Pour batter onto waffle maker (using directions of your waffle iron for quantity per waffle). Add pecans. Bake until steam stops rising from the sides of the waffle iron. Serve with fresh berries, jam or pure maple syrup. Freeze leftovers.

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