Breaking the Breakfast Routine

Posted on December 17, 2012 by Sarina @ Earthgiven Kitchen

Hi friends,

Happy holiday season! I hope you are feeling more peaceful and organized than I am — my To Do Before Christmas list seems to be getting longer not shorter! Still, it’s my favourite time of year and I’m looking forward to Christmas full of family time and good food!

I’ve already introduced you to my friend Kimmy, a holistic nutritionist who blogs at Rock My Vegan Socks. I have invited her to join me at Earthgiven Kitchen with a guest post on healthy eating. Read on below as she shares her tips to break out of a food rut with six gluten-free, soy-free vegan recipes to supercharge your breakfast. Think outside the cereal box! (Especially if it’s full of sugar, salt and additives like many of them out there.) I don’t know about you, but I pretty much stick to the same three options for breakfast: smoothie, green juice or granola. Thanks to these great recipes, I’ll be changing it up! And starting the day off first with a nice glass of warm water and lemon juice. Thanks, Kimmy!

Breaking the Breakfast Routine
guest post by Kimmy from Rocky My Vegan Socks

Are you guilty of having the same thing for breaky, day in and day out? Or do you perhaps grab something in your mad rush out the door after having promised yourself to make time the previous morning as your rushed out the door? I know, I know – you are busy! You have a job to get to, and kidlets to get out the door and breakfast isn’t exactly one of your priorities. I get it, trust me.

What if I helped you get out of that breakfast rut and back in love with the most important meal of the day? I have the magic! I have loads of great ideas for super quick and easy breakfasts, along with a few more complicated ones when you’re in the mood and have time.

Before we get to the good stuff, let’s take a closer look at breakfast and mornings. When you get up in the morning, your body has just finished detoxing after (hopefully) a good night’s sleep. Your body wants a gentle wake up, so instead of jolting it awake with caffeine, try a nice cup of warm water with some fresh squeezed lemon. This will help get your digestive juices flowing. While you’re getting ready, try pausing to drink a glass of water to rehydrate yourself (this helps with energy for the day as well as keep your joints lubricated and help combat dry skin). Try waiting until you feel true hunger before eating your breakfast. This may mean having to take it to go, which is fine, just be sure to eat it in a calm & relaxed environment and to thoroughly chew it. This will give you energy and keep you going until lunch if you just don’t have time for a mid-morning snack. And it’ll keep you from grabbing a doughnut to stave off your hunger.

If you just don’t have time to make breakfast in the morning, make it the night before and take it with you. I adapted this recipe from Oh She Glows’ Easy Vegan Overnight Oats.

Chocominty Overnight Oats

1 medium banana
1/3 cup gluten free oats
3/4 cup almond milk
1 tbsp chia seeds
1 tbsp carob powder
a few drops of mint extract

Before going to bed, place the banana in your favourite breakfast bowl and mash up a banana. Add the rest of the ingredients and stir really well. Pop in your fridge until the next morning and enjoy cold. This one is a nice spin on my favourite chocolate mint combination but is stimulant free.

If you have even just a few minutes in the morning, make yourself a nice, green smoothie. This is also something you could make the night before and have in the morning before you head out (or take with you).

Another important tip for breakfast fare (and all day eating) is the importance of rotating your grains. Do you remember not being able to bring peanut butter to school when you were a kid? It was unheard of when I went to school, but seems to be some sort of epidemic nowadays. Food sensitivities are on the rise and one of the largest contributing factors is overeating a particular food. Switch it up! Don’t eat the same things day in and day out. Try a 4-day rotation with your grains. Have Millet Mondays and Teff-rific Tuesdays. Try some new grains like teff and amaranth and buckwheat, which all make wonderful breakfast options. You could even just have a large serving of fresh fruit for breakfast some days. Get creative and have fun!

Here are some ideas to get you started:

Millet Porridge

1/2 cup millet
1 cup coconut milk
1 tsp maple syrup or agave
cinnamon to taste (optional)
toppings: fresh fruit, nuts, coconut, etc.

Cook up the millet in the coconut milk and add maple syrup or agave. I like adding cinnamon to mine as well. Bring it to a boil then simmer for 15 minutes or until most of the liquid is gone. Put it into a bowl and add some fresh fruit and chopped nuts (I also added flaked unsweetened coconut).

Amaranth Pudding

1/4 amaranth
1 cup liquid (I used 1/4 cup almond milk and 3/4 cup of water)
1/2 tsp maple syrup or sweetener or your choice
topping: chopped nuts, hemp seeds, etc.

Place amaranth into 1 cup of liquid. Bring this mixture to a boil, stirring frequently and then simmer it on low-medium heat for 15-20 minutes until liquid is mostly gone. Add 1/2 tsp maple syrup (or sweetener of your choice) with some chopped nuts. Try adding some flax or hemp seeds.

Green Smoothie

I’m sure you have your own ideas for smoothies, here are a few more for you to consider. Start with some greens (spinach, romaine, mixed, kale), add some frozen fruit, some almond milk and some add-ins (flax seeds, chia seeds, goji berries, hemp seeds, maca powder, lacuma powder, spirulina, cinnamon, carob or cacao powder, coconut flakes etc) and blend away. I always seem to buy too many berries when I head to the market on Saturdays and always have some leftover by the end of the week which I like freezing for smoothies.

Buckwheat Parfait

I love soaking and dehydrating buckwheat as it is so versatile! You can add buckwheat to smoothies, cereal, trail mix or make your own little breakfast out of it. This is coconut yogurt layered with fresh fruit and dehydrated buckwheat. I got this idea from Sarina of course =) Check out her recipe here.

Homemade Cereal (adapted from Oh She Glows)

1/3 cup oats
pinch of salt
1 tsp cinnamon
1 tsp maple syrup
chopped nuts
topping: fresh fruit

I also got this idea from Oh She Glows. I start with oats and add a pinch of sea salt, cinnamon (careful – if you aren’t used to adding cinnamon, start out small and work your way up), maple syrup and I chop whatever nuts I have on hand (I’m always pretty psyched if I have almonds, pecans, walnuts and cashews all on hand) and mix it with the oats and then add some chopped fresh fruit on top.

Bon Appétit!

The Chocominty Overnight Oats were submitted to Wellness Weekends blog hop.

Pumpkin Spice Scones and Vegan Clotted Cream

Posted on October 18, 2012 by Sarina @ Earthgiven Kitchen

I recently hosted a tea party to celebrate the birthday of a dear friend. We both love tea and sweets and opportunities to speak in fake British accents so we had a jolly good time!

On the menu:

Pumpkin spice scones

Crumpets

Clotted cream and strawberry jam

Cucumber sandwiches

Gingersnaps

Fresh strawberries

Assorted teas

The gingersnaps, crumpets and jam were store-bought to save on time. The gingersnaps are Nyakers brand and they were thin and crispy, just right for dunking in tea. They were also perfect as the base for pumpkin pie crust instead of graham crackers that I made the next day. I can’t recall the brand of the vegan crumpets but found them at FreshCo.

The sandwiches were filled with Tofutti Garlic and Herb Better Than Cream Cheese, baby spinach and cucumbers. The scones were an adaptation of the sweet potato biscuits that I’ve been making for years (see below). Being October, I thought pumpkin would be a nice variation.

So, what is the difference between a scone and a biscuit anyway? It seems there is a fine line between the terms but biscuits are more of a savoury dinner food (often accompanied by gravy) and scones are a bit sweeter and more of an accompaniment for tea or breakfast. In the UK, biscuits are more what we think of as cookies in North America, and as we were having as proper an Enligh tea party as we could, scones they were. I used 2 tbsp of sugar for a not-too-sweet scone since I knew I’d be slathering them in jam, but you may want to increase to 3 tbsp to have them taste more like dessert.

Pumpkin Spice Scones

1/3 cup soy milk
1 tsp lemon juice or vinegar
1 3/4 cup all-purpose flour
2-3 tbsp dry sweetener
2 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp sea salt
1/4 tsp nutmeg
6 tbsp chilled vegan margarine
3/4 cup pumpkin puree

Pour the lemon juice or vinegar into the soy milk and let sit for a few minutes to make a buttermilk. Meanwhile, add all dry ingredients in a food processor and mix well. Add the chilled margarine until it resembles coarse meal. Add the pumpkin purée to the buttermilk and mix well. Stir the wet mixture into the flour mixture, careful not to over-mix. Drop large spoonfuls onto a baking sheet and bake at 425 degrees for 20-25 minutes until golden brown. Makes 6-8 scones.

Variation: Sweet Potato Dinner Biscuits: Substitute sweet potato purée for the pumpkin purée (you can use a small jar of baby food to save time) and use 2 tbsp of dry sweetener and omit the cinnamon and nutmeg.

I was enchanted with the idea of making my own vegan clotted cream. The inspiration came from Steph’s Cup of Tea blog though I’ve changed the measurements to be have more a cream cheese taste.

Clotted Cream
6 tbsp Tofutti Better Than Cream Cheese
4 tbsp vegan margarine
2 tsp agave or maple syrup

Blend in a food processor, taste and add more sweetener if desired. Use as a spread on scones or muffins.

Happy birthday, Melanie!

Date and Walnut Oatmeal

Posted on October 15, 2012 by Sarina @ Earthgiven Kitchen

Brrrrr, the weather cooled down fast! Here’s a warm, healthy breakfast recipe my kids and I have been enjoying lately. Protein, fibre, essential fatty acids and more in dish that’s ready in less than ten minutes — a great way to start the day! So many variations are possible: swap the walnuts for your favourite nut or swap the dates for raisins, dried cranberries or other fruit.

Date and Walnut Oatmeal

1 cup filtered water
1/3 cup oats
1/8 tsp sea salt
1 tbsp chia seeds
1/4 cup nondairy milk
1/4 tsp cinnamon
2 dates, pitted and chopped
2 tbsp walnuts, chopped
optional: maple syrup

In a medium sized pot, bring the water to a boil. Add sea salt, oats and chia and stir. Reduce heat to simmer, add the nondairy milk, dates and cinnamon and stir again. While the oatmeal cooks, toast the walnuts under a broiler or in a fry pan on medium heat for a minute or two — be careful they don’t burn. When the oats are cooked (if you’ve used quick oats, they will only need 3-5 minutes), spoon into two bowls. Top each bowl with 1 tbsp nuts and a drizzle of maple syrup if you like.

This dish is gluten-free with GF oats, and soy-free. Serves two.

Vegan Brunch: Savory Scrambles and Sweet Parfaits

Posted on September 6, 2012 by Sarina @ Earthgiven Kitchen

Shortly after I became vegan, I learned a little tidbit I’ll share with you: Brunch is a big deal to vegans. Waffles, pancakes, scrambles, muffins, lattes, even bacon and omelets….. we can do it all vegan, deliciously!
My primary brunch staple for about a year was Oh She Glows’ Sweet Potato Oatmeal Breakfast Casserole. It’s excellent, like everything Angela creates. Then Tofu Scramble with Coconut Bacon took over as my main go-to. Click the link for the recipe.

When I hosted a brunch a few weekends ago, I wanted to create a special dish for a friend with severe allergies. Not only is she vegan, she also needs to avoid soy and gluten. Before cutting out soy, she adored tofu scramble. I wondered if I could possibly make a tofu scramble without tofu and still be delicious and full of protein? I decided to try swapping the tofu in my scramble with white beans and potatoes and I think it turned out wonderfully! All the flavours of my Tofu Scramble with potato and white beans substituting the tofu. Perfect for anyone wanting to change up their scramble or just wanting to reduce their soy intake.

White Bean and Potato Breakfast Scramble
1 cup onion, chopped
coconut or olive oil
2 medium potatoes, chopped into bite sized chunks
14 oz cooked white beans, drained and rinsed if using a can
1 heaping tbsp of spice mix (below)
3 tbsp Bragg’s all-purpose seasoning, nama shoyu or soy sauce
2 1/2 cups chopped veggies (we like red pepper, massaged kale, mushrooms and spinach)
1/2 cup nutritional yeast
1 tomato, chopped
2 tbsp fresh cilantro, minced

Scramble Spice Mix
2 tbsp cumin
1 tbsp dried thyme
1 tbsp turmeric
1 tbsp Herbamare seasoning or sea salt
1 tbsp garlic powder
1/2 tsp chipotle chili powder
1/2 tsp sage

Mix the spices together and keep in a glass jar. Makes enough for 6 servings of the scramble.

Sautée the onion in a bit of oil over medium heat in a large pan and cook for about five minutes. Add the potatoes and white beans to the pan with the onion and continue cooking, stirring frequently. Add 1 tbsp of the spice mix to 3 tbsp of water, stir, then add to pan and stir well. Add the Bragg’s, veggies and nutritional yeast to the pan and cook for another several minutes, until the potatoes are fork-tender and veggies are soft. Use a metal spatula to scrape the bottom if the beans start to stick. Taste and add more Bragg’s, spice mixture or nutritional yeast if desired. Sprinkle with sea salt and pepper to taste. Serve warm topped with chopped tomatoes and cilantro.
The scramble also makes a great entrée.

I also served my traditional Tofu Scramble with avocado, fresh fruit, raw almonds (brought by a friend from California where nuts are unpasteurized and truly raw), and cherry coconut parfaits! The parfaits can be nearly sugar free if you choose no-sugar added jam and granola, making it a not-too-decadent treat for breakfast, brunch or dessert.
Cherry Coconut Parfaits

cultured coconut milk (also called coconut yogurt. I used So Delicious brand)
your favourite jam (I used homemade chia-berry jam)
granola (I used homemade raw coconut granola, recipe coming soon)
one cherry per parfait to top

Spoon about a two tablespoons of cultured coconut into the bottom of a glass cup or wine glass. Top with two tablespoons of jam followed by enough granola to cover the jam. Repeat the layers of coconut, jam and granola, then top with a cherry. Serve immediately.

I am submitting my White Bean and Potato Breakfast Scramble to the Allergy Friendly Fridays, Gluten Free Fridays, Healthy Vegan Fridays, Foodtastic Fridays, Wellness Weekends and Meatless Mondays blog hops. I’m sharing the Parfaits with the Slightly Indulgent blog hop.
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Tofu Scramble and Coconut Bacon

Posted on July 17, 2012 by Sarina @ Earthgiven Kitchen

I’ve never been a fan of eggs; even as a meat-eating kid I wouldn’t touch them. It was no hardship at all giving them up entirely for veganism. When I was first served tofu scramble a couple of years ago, I didn’t find it particularly appetizing to look at, since it resembles scrambled eggs, but one taste and I was sold. Tofu scramble is also a winner with my kids, they will eat every bite.

Tofu scramble makes a superb dish for brunches or dinner entrées. Tofu is an excellent source of protein, calcium and iron, plus it’s not highly processed like some other soy foods. Add some vegetables and nutritional yeast and you have one super healthy dish! I make up a spice mix for the tofu scramble and keep in a glass jar in my pantry so I don’t have to measure out seven spices every time I want tofu scramble.

Tofu Scramble
1 cup onion, chopped
coconut or olive oil
2 14-oz packages of extra firm tofu
1 heaping tbsp of spice mix (below)
3 tbsp Bragg’s all-purpose seasoning, nama shoyu or soy sauce
2 1/2 cups chopped veggies (we like red pepper, massaged kale, mushrooms and spinach)
1/2 cup nutritional yeast
optional topping: fresh herbs, Daiya, coconut bacon (see below)

Tofu Scramble Spice Mix
2 tbsp cumin
1 tbsp dried thyme
1 tbsp turmeric
1 tbsp Herbamare seasoning or sea salt
1 tbsp garlic powder
1/2 tsp chipotle chili powder
1/2 tsp sage

Mix the spices together and keep in a glass jar. Makes enough for 6 servings of the tofu scramble.

Sautée the onion in a bit of oil over medium heat in a large pan and cook for about five minutes. While the onion cooks, drain and rinse the tofu, then wrap in a clean kitchen towel and press gently to remove excess liquid. Add the tofu to the pan with the onion and use a metal spatula to chop it up into chunks; it will continue crumbling into smaller pieces as it cooks. Add the spice mix to 3 tbsp of water, stir, then add to pan. Cook the tofu, scraping the bottom with the metal spatula as the tofu becomes brown and crispy on the bottom. Add the Bragg’s, veggies and nutritional yeast to the pan and cook for another several minutes, until the veggies are soft. Taste and add more Bragg’s or nutritional yeast if desired. Serve warm. Sprinkle with sea salt and pepper to taste.

The scramble tastes excellent on its own, or you can top it with melted Daiya and even crispy coconut bacon for a higher-fat treat. I first heard of coconut bacon when I read Mary’s rave review of Aux Vivres on her blog This is Vegan and was intrigued. If you don’t like that’s it’s called “bacon”, just think of it as “smoky coconut crisps”. I was excited to make my own crispy treat and was happy to find the recipe for Aux Vivres’ coconut bacon at Kirsten’s Kitchen here. I used large flaked dried coconut since I couldn’t get my hands on a fresh coconut and it worked just fine.

I found that the recipe resulted in a surprisingly sweet taste; in future I will reduce the maple syrup to 2 tbsp for a more savoury taste. The coconut bacon was also lovely in sandwiches and topped on salads, crackers, pastas and pizza. Crispy and delicious!

Banana Zucchini Bread with Cranberries

Posted on June 26, 2012 by Sarina @ Earthgiven Kitchen

Last week’s heat wave diminished and it put me in the mood to do some baking. Our organic food delivery service dropped off a ton of zucchini this week (ours aren’t ready to harvest yet) so I made banana zucchini bread. My version has cranberries and a little bit of fresh ginger which I think go great in the moist bread. We ended up snacking on it morning, noon and night.

Banana Zucchini Bread with Cranberries
2/3 cup nondairy milk (note: rice milk not recommended; soy or almond work better)
1 tsp vinegar (I used coconut vinegar)
2 bananas, mashed
1 tsp vanilla extract
3/4 cup canola oil
2/3 cup packed brown sugar
1 cup grated zucchini (about 2 zucchini)
2 cups whole wheat pastry flour
1 cup all purpose flour
1/2 tbsp cinnamon
1/2 tbsp fresh ginger (add more if you like a gingerbread taste)
1/2 tbsp baking powder
1 tsp baking soda
1/4 tsp sea salt
1/4 tsp nutmeg
1/2 cup dried cranberries
1/2 cup nuts (optional)

Add the vinegar to the nondairy milk and let sit for ten minutes to create a buttermilk that will help the bread rise. Combine the banana, vanilla, oil and sugar in a food processor. Once mixed, add the zucchini and gently combine. In a large bowl, mix the flours, baking powder, baking soda, ginger, salt and spices. Pour the cranberries (and nuts if using) into a bowl. Scoop out about two tablespoons of the flour mixture and add to the cranberries and nuts, stirring to coat. This will help the cranberries and nuts to not get stuck together and clump to the bottom of the bread. Add the banana mixture to the flour mixture and stir gently until just combined. Add the cranberries and nuts and stir gently again, careful not to over-mix. Pour into a greased 8 x 8 inch square pan. Smooth out and sprinkle with cinnamon. Bake at 350 degrees for 50-60 minutes or until golden brown on top and a toothpick comes out clean.

Allow to cool in the pan for about ten minutes before slicing into squares and serving.