Blueberry Raspberry Pancakes

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Ingredients:

3 cups flour (oats, whole wheat, or other)
3 eggs or flax seeds
1/2 cup orange juice
2 bananas, blended smooth
2 cups plant milk
1/2 cup walnuts, crushed
2 cups berries, any


mix all together and bake in oven in cast iron skillet or make traditional pancakes on stove.  We chose to make a big, 7" pancake in a small skillet.

It is delicious, no syrup or toppings needed.

Healthy Chocolate Muffins

I've never attempted Dr. Fuhrman's Healthy Chocolate Cake recipe because it calls for ingredients I don't usually keep on hand (mainly, dates!), but we decided to revamp the recipe to fit our tastes and needs, and this is the delicious result. 

 

 

 

Ingredients:

 

 

1.75 cups whole wheat flour

1 teaspoon baking powder

 

4-6 tablespoons Cocoa Powder

1 tablespoon Cinnamon

 

1 large zucchini

5 large carrots

1 large beet, peeled

 

1 cup fresh pineapple chunks

1 large apple, organic or peeled

2 bananas

 

1/2 cup raisins

1/2 cup unsweetened almond milk

1/2 cup dried pineapple

1 tablespoon Vanilla

 

Walnuts, optional

 

 

Combine flour, baking powder, cocoa, and cinnamon in a large mixing bowl and set aside.

 

In a food processor, process all fruits, vegetables, dried fruit, vanilla, and milk together until nearly smooth.  

 

 

 

Add to dry mixture and combine, adding walnuts if you use them. 

 

Spoon into muffin cups, filling the cups because these don't rise much as they bake.  Bake at 325 degrees for 30 minutes or until a toothpick comes out clean.   This batch made 18 muffins. 



Served like this, they make a great breakfast muffin or snack. 

For dessert, you can top with a chocolate cream frosting (below) or just dollop some peanut butter on top for a delicious chocolate peanut butter moment. 


Chocolate Frosting:

1 cup cashews, made into cashew butter
1/2-1 cup unsweetened almond milk
2 teaspoons vanilla
1/2 cup dates, pits removed
2 teaspoons cocoa powder

Blend all or process in a food processor until smooth.  Use enough milk to get the consistency to your liking.  Less milk will give you more of a fudgy consistency and slightly more will make it thinner and easier to use less on each muffin. 

Blackberry Cobbler Bars

After the success of the blueberry muffins, I decided to try a twist on the traditional blackberry cobbler that we grew up eating.  That was the dessert I always chose first when we had family reunions or any kind of mult-dessert offering.  

These aren't that, of course, but the flavor is very reminiscent. 

Recipe:

2 ripe bananas
1 large apple or pear, minced, or 1/2 cup applesauce (unsweetened)
1-2 eggs or chia/flax eggs
2.5 cups oatmeal
1/4c dried pineapple
1/2 cup crushed walnuts
1/4 cup seeds (sesame or pumpkin)
8 oz frozen blackberries, drained of water
dash cinnamon and teaspoon of vanilla

Combine everything except the blackberries and mix well, then gently fold in the blackberries.  Bake at 350 degrees for 30 minutes.   

Blueberry Muffins

also known as, The Muffins You Are Always Going to Make for Me, named by Ryder because they are so delicious.   

 

• 1-3/4 cup any flour (we used whole oats)
• 1/2 tsp baking powder (optional - was fine without)
• 1 egg or 1 flax egg
• 1/2 cup plant milk (unsweetened)
• 1/2 cup apple sauce
• 1 large apple, minced
• 1/4 cup dried pineapple, minced
• 1/2 cup concentrated orange juice (frozen)
• 1 teaspoons cinnamon
• 1/2 cup finely chopped walnuts (or other nuts)
• 1/4 cup finely chopped seeds (pumpkin, sesame, etc)
• 1.5 cup frozen or fresh blueberries

If using oats, put them in the food processor and process into flour.  I was able to make the entire mix in the food processor, including chopping the apple in it, mincing the pineapple, and so on, folding in the blueberries by hand at the end.  Otherwise, mix the dry ingredients by hand, then the wet, then combine.  Add the blueberries last unless you want purple muffins.  Mix until just combined, bake for 30-35 minutes at 350 degrees.

Veggie Muffins

These are very similar to our Health Nut Cookies, in fact, I'm not sure there's much of a difference in the recipe at all except that they are made in a muffin cup instead of on a cookie sheet.

 

 

Just like the cookies, each batch of 24 muffins has a full, packed cup of carrots, one of zucchini, and one of apple, in addition to healthy nuts and seeds.  

 

 

 

RECIPE:

 

 

2 cups oats or oat flour

1.5 cups whole wheat flour (or, oats/oat flour)

2 eggs or 2 flax eggs

1 cup packed shredded carrots

1 cup packed shredded zucchini

1 cup packed shredded apple

1/2 cup raisins or dates

1/2 teaspoon baking powder, optional

1-2 teaspoons cinnamon

dash of ginger, optional

dash of clove powder, optional

1/2 cup crushed walnuts or pecans

1/2 cup chopped pumpkin seeds

 

 

Mix all ingredients together just until combined.   We like to process the raisins or dates with a bit of plant milk in the blender or food processor, but it's an optional step that you can skip. 

 

Bake at 350 degrees for about 30-40 minutes, until a toothpick comes out clean.   (Note: we had to bake ours longer than this, about an hour, so we will probably go back to making these as either bars or cookies, even though our son ate them all within 2 days). 

 

These freeze very well, so you can make extras and enjoy them later...unless you're here in our house, in which case none ever seem to make it to the freezer.  

 



 

Pumpkin Walnut Muffins

I'm finally getting around to trying out some vegan(ish) and nutritarian(ish) muffin recipes.  Mostly, these are for the kids' to have as breakfasts or desserts or to carry with them for on-the-go eating. 

Sorry about the picture quality - the iPhone and I are still getting used to each other. 

 

 

 

Up close, you can see the bits of pumpkin seeds and walnuts

 

 

 

RECIPE:

 

 

• 1-3/4 cup any flour  (we used 1/2 oats and 1/2 whole wheat for our first batch, all oats for the next)
• 1/2 tsp baking powder  (optional - was fine without)
• 1 egg or 1 flax egg
• 1/2 cup plant milk (unsweetened)
• 1 cup canned pumpkin (unsweetened)
• 1 large apple, minced, or 1/2 cup applesauce
• 1/2 cup sweetener  (raisins, minced dates) or 1/4 cup concentrated (molasses, date syrup/sugar)
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/2 cup finely chopped walnuts
• 1/4 cup finely chopped pumpkin seeds

Mix the dry ingredients, then the wet, then combine.  We like to blend the raisins or dates with the plant milk in a food processor or blender, but you don't have to take that step.   Mix until just combined, bake for 35-40 minutes at 350 degrees. 

 



Banana Oat Bars

This is the latest refinement of our original banana bread recipe.





Recipe -

3 ripe bananas, mashed
1 large apple, diced  (or other fruit - pears work well)
      or 1/2 cup unsweetened applesauce
1-2 eggs or 1-2 chia/flax eggs
2-1/2 cups oatmeal  (you can use whole wheat or other flour)
1/2 cup raisins
1/4 cup minced dried pineapple or other dried fruit
1/2 cup crushed walnuts (or pecans, etc)
1/2 cup seeds (pumpkin, sesame)
Cinnamon and vanilla, about a teaspoon of each


optional - 1/2 cup sweetener, your choice *

Mix together well and bake for 20 minutes in a 350 degree oven, in a 9x12 pan. 

* we no longer use any sweetener other than the raisins.  If I have time, I soak the raisins overnight to let them release their sweetness.

Pear, Apple, Cinnamon Pancakes

Necessity being the mother of invention, and me being low on applesauce, I fell into a delicious pancake recipe this morning completely by accident.

The secret is in the fruit purée that I used in place of my usual applesauce.  It made the cakes sweet and moist with no need for added sugars in the form of maple syrup or molasses.



Recipe:

1 cup flour (oat, whole wheat, etc)
1/2 cup whole oats
1 egg or chia/flax egg
1-1/2 large apple
2 ripe pears
1/2 cup unsweetened almond milk, more or less as needed for correct consistency
1 tablespoon cinnamon

Optional - 1 teaspoon baking powder (if desired for fluffiness, can omit)
Optional - 1/4 cup raisins or dates
Optional - 1/4 cup minced pecans

Chop the apples and pears and process in a food processor until smooth or nearly so.  Add all ingredients into a bowl and mix just until combined well.   Cook as usual, in a pan or waffle iron.

Zucchini bars

The garden is prolifically producing zucchini now, and when I miss one, it grows until it's impossible to miss.   We're eating zucchini many nights, grilled, baked, or sautéed, and now, as zucchini bars. 





Recipe:

3 cups shredded zucchini
2 large bananas, very ripe
1/2 cup applesauce
2 cups oats
1/2 cup flour (oat flour, whole wheat, etc).
1/2 cup raisins
1/4-1/2 cup other sweetener (dates, date sugar/syrup, etc.)
1 teaspoon cinnamon
1 teaspoon vanilla
2 eggs or 2 flax eggs

Mix all ingredients together and bake at 350 degrees for 50-60 minutes, depending on your oven.  Ours were a bit moist when we took them out, but they firmed up as they cooled. 

They got a thumbs up from the kids - an easy way to eat your veggies

Health Nut Cookie Bars

The original recipe for the cookies was adapted from our favorite oatmeal raisin cookie recipe, this one goes further in its changes, backing out the added sugars.

Note - we found out by accident that if you leave the batter in the refrigerator overnight, it will turn much sweeter, due to the raisins and other dried fruit releasing its sugars.  I've not tried it but believe that you can replicate this faster by blending some of the raisins with a bit of water and adding it to the batter before baking.


Veggie Cookie Bars 

• 2 med/large zucchini
• 2 large apples
• 3 large carrots

Shred all into large bowl

• 1-1/2 tsp vanilla
• 2 T cinnamon
• 2 organic eggs or chia “eggs” (2 Tblsp chia soaked in ½ cup water for 15 minutes)
• 1 cup applesauce

Mix together then mix with shredded produce

ADD:

• 4 cups oatmeal
• 1 cup raisins or other dried fruit
• ½ cup walnuts, chopped
• 1/4 cup shredded coconut
• optional - if these are not sweet enough for the kids, your choices are to add more dried fruit (pineapple works very well) or to use a little date sugar or other sweetener.  

Mix all together until combined, press into 11x17 baking dish in a thin layer, about 1/2"
Bake at 350 degrees for 15-17 minutes

Overnight Oats, cold cereal

I thought I'd posted this recipe as a standalone post, but it must just be in one of the "Cooking Ahead" posts, so here it is.   My son loves this as an alternative to hot oatmeal in the mornings, and it's very easy to customize depending on your taste. 


Ingredients:

1/2 cup oats (any kind, we use old fashioned or quick cooking)
1/2 cup + almond milk or other plant milk
1/4 cup raisins
optional, a dash of your favorite sweetener

add-ins:
cinnamon
vanilla
crushed walnuts or pecans
dried fruits
cocoa
and, so on...

Directions: 

Add the cereal, milks, raisins, and any flavorings into the bowl, cover, and let sit in the refrigerator overnight.   Eat cold or microwave for 1-2 minutes and enjoy warm. 

A plain, raisin and walnut version -


or a Cocoa flavored favorite -




 

Waffles

A recipe posted by a member on the Fuhrman board, originally by Dr. McDougall, and modified a bit by me. 





Ingredients:

2 cups oats
1/3 cup whole wheat flour
1/3 cup raisins
2 cups water
1/2 cup almond milk
1 shredded large apple
1/4 cup crushed walnuts
1/2 tsp vanilla
cinnamon, 1/2 tsp

Mix all together in a large bowl.  If possible, let the raisins soak at least an hour or even overnight, or blend them with the liquids so that they release their sweetness. 

Cook in waffle maker or as pancakes.

Toppings:

Frozen blueberries or strawberries or other fruit, defrosted
1/2 tsp chia seeds, mixed into the chopped fruit
splash vanilla
1/2 tsp honey

Mix all and let sit in refrigerator for a couple of hours. 

Salad, for breakfast

Weird, I know, but it's something I've been meaning to try and wouldn't have believed how good it was until I tried it.  


Salad base of greens - spinach, romaine, spring mix

Fresh fruit, chopped, any.  We've used apples, bananas, oranges, and frozen/defrosted berries.  Fresh berries work, as well, but it's not the right season for them yet.

Chopped walnuts, optional if you use a nut based dressing.  

Optional, dressing.  We've made Blueberry and Strawberry and both are delicious. 



This salad was our first attempt, with greens, fresh fruit, and walnuts.  I did notice the lack of dressing so decided to attempt a fruity one for our next try.

A super easy, sweet, delicious dressing.   Combine juice of one lemon, splash of almond milk or POM juice, a half cup of blueberries or other berries, and a bit of cashew or other nut butter.  

It's purple.   And good.  But definitely purple. 

We recently tried the same recipe but using strawberries instead of blueberries.  It made a very sweet, yummy dressing.    DS tried an orange segment dipped into it and asked for a glass of the dressing only (ha). 

Recycling glass jars for storage. 

Beautiful colors and flavors and lots of nutritious goodness - for breakfast.  

I try to look sad when I tell people I'm on a diet.  

Apple Pie Oatmeal

After learning about the extrusion process performed on cereal grains, we made our own granola for our son to eat cold as he is not a fan of cooked oatmeal.    Those that know him will know that "not a fan" means none will cross his lips.  

Thankfully, those days are gone as he's now eating hot oatmeal for breakfast nearly every morning, and this little puppy is what induced him to do so.   Between the name and the taste, you can't go wrong. 


Apple Pie Oatmeal:

1/2 cup uncooked oatmeal (we use old fashioned or quick cooking, not instant)
1 cup water

1 large apple, shredded (if not organic, peel first)
1/4 tsp cinnamon
1/4 tsp vanilla
1/4 tsp honey
2 tablespoons, heaping, of raisins
1 heaping tablespoon of crushed walnuts (finely crushed, in our case)
Optional - add a splash of plant or nut milk

Cook the oatmeal per package directions.   Add the other ingredients, stir in, and serve.   We do our oats in the microwave, it takes 2-3 minutes to cook and the other ingredients are assembled, chopped and cleaned up by the time the oats are ready.  

A few views of various attempts.  The second photo was an attempt at chunks of walnuts, whose rejection resulted in photo #3 where the walnuts were crushed into powder.  

Cherry Pie and Ice Cream Oatmeal

”Yum”, said the boy. 



Ingredients:
Oatmeal
Frozen mixed cherry, blueberry, raspberry blend, 1/2 cup defrosted
1/4 cup chopped walnuts (ours are ground almost fine)
Vanilla splash
Almond milk, 1/2 cup

Cook oatmeal as usual.  Remove, stir, add the other ingredients.

Granola

I've been meaning to try  out some granola recipes for a while, but reading online about what is done to grain cereals (extrusion processing) spurred me on to try it finally.   This is the finished result, with milk.     It tasted like....granola.    But made from scratch.  

It was an easy process and I'm comfortable with doing this once a week or so. The basic granola (oats) are cooked and then other ingredients are added as desired. For cereal, I'll add raisins, seeds, nuts. For Cosette's granola, just some seeds. For trail mix, I'll add everything including dried fruits, nuts, seeds, coconut shreds, etc. For fun, maybe more sweetness like a tablespoon of dark chocolate mini-chips.

Flavorings combinations are unlimited - we plan to have fun experimenting.

The basic recipe:

Oats (old fashioned or quick oats - not instant)  2 cups
1/2 cup applesauce (I use the little kid packs of unsweetened applesauce)
1-2 tsp cinnamon
1/4 cup honey or pure maple syrup or 1/2 cup raisins or chopped dates
1 tsp vanilla extract

Mix all the above together very well, mash with the back of a spoon or with your hands onto a parchment paper covered baking sheet. 

Bake at 325 degrees for 10 minutes, stir to break it up into small pieces, and bake another 10 minutes.