1 1/2 cups steel-cut oats
1/2 teaspoon salt
6 cups water; or 3 cups non-dairy milk and 3 cups water
Stir oats, water, or a combination of milk and water, and salt in a 5 to 6 quart slow cooker.
Cover and cook on low for 6 hours.
Mixture can stay covered and kept on “warm setting” for up to 2 hours.
Serves 4 or more
Inspired by a recipe from Blue Zones Kitchen: 100 Recipes to Live to 100, by Dan Buettner
Note: It is the easiest and best oatmeal recipe I have found. I freeze the left-over oatmeal in single servings. For each serving, I mix in some almond butter, cut up fresh fruit, and dried fruits. The toppings are endless.
1 banana, peeled and very ripe, cut into chunks
1 cup fresh berries; strawberries, blueberries, blackberries, or your favorite
1/2 cup frozen blueberries
2 Tablespoons pure maple syrup
1 teaspoon vanilla extract
1/4 cup chia seeds
Place banana, berry blend and frozen blueberries, maple syrup and vanilla in a high-powered blender.
Blend on high until smooth; approximately 45 seconds.
Transfer mixture to a wide-mouth Mason jar and stir in chia seeds, making sure seeds are mixed throughly into the mixture.
Cover jar and refrigerate for 1 -2 hours, or overnight, until mixture has solidified into a pudding-like consistency.
Inspired by a recipe found in the Costco Connection
1 banana, medium ripe, mashed
2 cups non-dairy milk, like almond
3 cups rolled oats
1 1/2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon sea salt
2 teaspoons vanilla extract
2 cups blueberries
1/4 brown sugar
Preheat oven to 350°F.
In a large mixing bowl, whisk mashed banana and milk until smooth.
Mix in remaining ingredients until well combined.
Divide oatmeal mixture into 12 muffin cups (for larger muffins, use 6 cup muffin tin)
Bake 25 minutes, until firm.
Cool muffins in tin before removing them.
6 or 12 Muffins
Options: may mix in chocolate chips and/or nuts before baking.
Inspired by a recipe from Costco
1 cup unbleached flour
1/2 cup unsweetened applesauce
3 teaspoons Ener G Egg Replacer
1/4 cup plus 4 tablespoons water, divided
1/4 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 cup fresh or frozen blueberries
2 tablespoons coconut oil, divided
Blend until frothy 3 teaspoons Ener G Egg Replacer and 4 tablespoons water.
Mix flour, applesauce, Ener G Egg Replacer mixture, 1/4 cup water, cinnamon and salt in
food processor, blender, or electric stand mixer until well mixed.
Gently fold the blueberries into mixture.
Heat 1 tablespoon coconut oil in large skillet over medium heat.
Drop batter by tablespoonfuls into skillet.
Flip pancakes over when small bubbles appear on surface.
Cook evenly on both sides.
Add the rest of the coconut oil to skillet to cook the additional pancakes.
Makes 12 – 3-inch pancakes
16 ounces fresh strawberries, hulled
1 1/2 cups (or one 13 1/2-ounce can) coconut milk or almond milk
1/4 cup honey, or to taste
1 vanilla bean, scraped, or 3 teaspoons of vanilla extract
3/4 teaspoon finely grated lime zest
1/2 cup chia seeds
Place the strawberries, coconut milk, honey, vanilla, and lime zest in a blender and blend until smooth.
Taste and add more honey if desired.
Place the chia seeds in a large bowl, pour the strawberry mixture on top, and whisk thoroughly. Let stand for 10 minutes and whisk again.
Cover and refrigerate for at least 4 hours and up to 3 days.
Stir the pudding before serving.
The longer it sits, the thicker the pudding will become; if it is too thick, whisk in a little water (or coconut water).
Spoon into individual cups or bowls and garnish.
Sweeteners: Honey may be substituted with other sweeteners like maple syrup, agave nectar, etc.
Garnish ideas: strawberries, coconut flakes, lime zest, chopped or slivered nuts, fresh mint.
2 cups (10 1/2 ounces) frozen strawberries
2 frozen sliced bananas
4 tablespoons acai powder
1 cup unsweetened almond milk, or any other non-dairy milk
2 tablespoons nut or seed butter
1/2 to 1 tablespoon honey or agave nectar
Honey or agave nectar, to taste
Fresh fruit, sliced
Unsweetened coconut flakes, optional
Dried goji berries, dried cranberries, dried cherries, optional
Chia or hemp seeds, optional
Using a high-powered blender, blend the frozen fruits, acai powder, almond milk, nut or seed butter and honey or agave nectar.
Blend until creamy and smooth, adding more almond milk as needed to keep blender running.
Consistency should be thicker than a smoothie.
Spoon acai mixture into bowls.
Top with sliced fruit and optional toppings, if using.
2 ripe medium bananas
2 tablespoons fresh lemon juice
1/2 cup toasted wheat or oat cereal
3 cups chopped fresh fruit, or fresh berries
Place bananas in a medium bowl.
Add lemon juice.
Mash and stir bananas and lemon juice until the mixture is the texture desired.
Assemble parfaits in short, wide glasses in alternating layers of mashed banana, cereal, and fruit until all is used up.
Note: For added protein, substitute one cup of silken tofu for one of the bananas.
1/3 c pure honey
2 Tbsp coconut flour
1 Tbsp almond butter (or any all natural nut butter)
1 1/3 c coarsely chopped nuts
½ c chopped dried fruit
1 c unsweetened coconut flakes
Preheat oven to 300ºF
Line 8×8 or 9×9 baking dish with parchment paper, leaving ends hanging
over two sides.
In a large mixing bowl, combine honey, coconut flour, and nut butter. Stir until well mixed.
Add nuts and dried fruit to mixture. Stir well.
Add coconut flakes to mixture. Stir well.
Place mixture in baking dish. Press firmly so that ingredients hold together.
Bake 20 minutes.
Cool to room temperature. Then place in refrigerator.
Cut into bars. Wrap individually, if desired. Store in refrigerator.
Can use any combination of fruit and nuts: almonds, cashews, pistachios, flax seeds, pumpkin seeds, golden raisins, papaya, cherries. Try to use unsalted, raw nuts and
as unsweetened dried fruit (most fruits do have added sugar).
Chop nuts and fruits, then measure. This should be a “rough chop”—not tiny pieces.
Maple syrup or agave are not great substitutions for the honey. The bars do not bind as well!
Bars will bind and stick together much better after refrigeration.
Yield: 8 bars
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
2 cups old fashion oats
1/4 cup almond milk
1/2 cup raisins
1 teaspoon vanilla
1 teaspoon cinnamon
Preheat oven to 350°
Grease and flour, or use baking spray, a 7 inch x 11 inch glass baking dish.
Put raisins in a small bowl and cover with warm water for 10 minutes, then drain.
Combine and mix all of the ingredients thoroughly, including raisins, in a large bowl.
Spoon into baking dish.
Bake 20 minutes.
Remove from oven.
Let cool on a rack, then cut into squares/bars
Yields 12 squares
Notes: Can be baked in an 8 inch square baking dish.
Add 10 minutes to baking time.
Can substitute an apple or pear, chopped and blended with 2 tablespoons water (using 1/3 cup) for the unsweetened applesauce.
2 cups unbleached flour
1 tablespoon sugar
1 tablespoon baking powder
1/4 teaspoon salt
1 3/4 cup non-dairy milk
3 teaspoons Ener G Egg Replacer
4 tablespoons warm water
4 tablespoons non-dairy butter, melted (Earth Balance or its equivalent)
Grease, then preheat waffle iron
Put Ener G Egg Replacer and warm water in a blender.
Blend until frothy. Add milk and melted non-dairy butter and blend.
Combine flour, sugar, baking powder and salt in a large bowl.
Add the wet mixture to the dry ingredients. Mix until just combined.
Spoon one half cup of batter (or the amount recommended by your waffle maker) onto hot iron.
Spread batter to within 1/4 inch of edge of grids, using the back of a spatula or wooden spoon.
Close lid and bake until waffle is golden brown.
Serve immediately or keep warm in a single layer on a rack in a 200° oven.
Note: Serve with your favorite syrup