Turmeric Tofu Scramble is Breakfast Gold!

Tofu ScrambleTurmeric tofu scramble is a quick and savory option for any day. But, with its gorgeous sunshine yellow, this dish is also festive enough for guests. With about 8 grams of plant protein, it provides stable, yet light nourishment to start your day. Serve it with the suggested sides and toppings below, or bundle it up in a whole grain wrap and take it to go.

Not only quick and nutritious, this dish is also what I refer to as ‘a turmeric delivery mechanism’. That’s right, per serving, the scramble gives you a quarter teaspoon of turmeric, the anti-inflammatory ‘spice for life’. Further, it uses all   three ways to get the most from curcumin by using the whole turmeric spice and includes both fat and black pepper to maximize bioavailability.

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Overnight Oats -Your Breakfast BFF

Overnight Oats ParfaitI know, I know… Overnight oats are hardly a culinary innovation. But, they’re the ultimate no hassle, no-cook, nutritious whole foods breakfast. Besides, who doesn’t love waking up with breakfast already made? —even if the breakfast fairy was you. And, simply layer your overnight oats ingredients into a parfait and you’ve got a colorful feast worth waking up for. But, for the ‘parfait look’ assemble the parfait after you’ve soaked the oats. Otherwise, just wake, stir and eat.

With endless ingredient options, think of it as breakfast arts and crafts. Keep just a few staples on hand you can have breakfast prepped in about five minutes. Include the little ones and have them make their own. Or, better yet, make one of them your personal overnight oats chef.  

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Rockstar Granola -With or Without a Recipe

Granola Recipe

Granola is one of the more simplistic baking endeavors. Yet, there are several granola recipes which have reached national notoriety. Ironically, the creators of these recipes are on the opposite ends of the country.

The first granola recipe from Eleven Madison restaurant in New York City, my adopted hometown. Yes, at the end of the 15 course, $295 per head prix-fixe dinner, you are presented with a mason jar of the house granola. It is an unexpected and lovely touch. You ration the hell out of that granola because it is probably the best you’ve ever had. And, you know you won’t be getting more anytime soon. Or ever. Continue reading

Quinoa Breakfast Bars – Your Morning Saver

Quinoa Breakfast BarsHave a love-hate relationship with breakfast? The earlier the alarm sounds and the greater the rush, the more tempting it is to skip it. But, research shows the importance of “breaking the fast” for better energy, cardiovascular health, weight control and healthier food choices throughout the day [1][2]. Quinoa Breakfast Bars to the rescue. These gluten-free, protein-packed and only slightly sweetened bars are a healthy, grab-and-go breakfast or snack item. This recipe is not only easy, but endlessly customizable, or what I call a “kitchen sink” recipe. Dried, fresh or frozen fruit, coconut, seeds, nuts… throw them all into the mix! You can’t go to wrong, as long as you don’t add so many extras that the mixture is as dense as wet concrete. These bars can be made ahead and last for days in the refrigerator. Try the Vegan Quinoa Bars as well! Continue reading

5 Ways to Upgrade Your Oatmeal

Oatmeal Upgrade

As we covered in “Why Are Oats an All-Star Grain?”, oats are arguably one of the most nutritious grains you can eat. Oats, oatmeal and oat bran lower cholesterol, provide cardiovascular protection and immune boosting properties. But, does the idea of a hot, steaming bowl of oats makes you want to yawn? If so, here’s five ways to upgrade your bowl of oatmeal. And the best part, these upgrades are low glycemic and will not only make the bowl more satisfying, they’ll take your breakfast nutrition to the next level. Continue reading

Why Are Oats An All-Star Grain?

Steel Cut Oats

Believe it or not, grains are not evil! Among all grains, oats are a morning comfort food all-star and can also be used extensively in baking. While oats have a similar amino acid profile as wheat, they retain more of their original nutrients than refined wheat products as only the outer inedible husk is removed during milling. According to research, it is the bran component of oats and all whole grains which contain the most important bioactive constituents. But, the nutrient-rich bran is removed during processing of most other grains. Also, according to the Journal of the American College of Nutrition, oats contain more soluble fiber than any other grain, resulting in slower digestion, a feeling of satiety and appetite suppression. Continue reading

Sweet Potato Turkey Hash

Sweet Potato HashBreakfast hash. I’d never tasted it, much less ordered it. But, ‘The Original’ hash was on my companion’s plate at the famed Otis Cafe on the Oregon Coast. I dug my fork into the mass. When in Rome. Yes, it was delicious. But, one bite was adequate. Cross that off the list. Until yesterday morning, when The Time food section was promoting Turkey Hash as a way to repurpose one’s remaining Thanksgiving bird. Count me in.

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Black Bean Brownies

Black Bean BrowniesA gluten-free, grain-free, vegan brownie? You might wonder – why bother?! The Minimalist Baker convinced me otherwise. Here, I have adapted her black bean brownie recipe to make it sugar-free as well.

Beans, being a magical fruit in more ways than one, make a healthy brownie possible. Here, beans replace flour with pure vanilla and raw cacao camouflaging the bean flavor. Date paste replaces sugar. The result is a firm outside encasing a moist, dense and rich chocolate pudding-like texture inside. Only slightly sweet, this is an adult-style brownie. Think flourless chocolate cake, but healthier and antioxidant rich. Continue reading

Vegan Quinoa Bars: Breakfast Solved

Vegan Quinoa BarsBy request, this recipe for vegan quinoa bars is an egg-free version of the Quinoa Breakfast Bars. These gluten-free, protein-packed and only slightly sweetened bars are a healthy, grab-and-go breakfast or snack item. This recipe is not only easy, but endlessly customizable. Dried, fresh or frozen fruit, coconut, seeds, nuts can all be added to the mix! You can’t go too wrong.

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Raw Coconut Milk Yogurt

Raw Coconut YogurtCoconut yogurt. It has an exotic scent, a tart, yet slightly sweet taste and the texture of a creamy custard. And, it actually improves digestive and immune health. All this and both dairy and soy-free? The concept seems almost too good to be true. But, shopping for coconut yogurt can be challenging, if not frustrating. Most grocery stores carry limited, and seemingly over-priced options.  Continue reading