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BREAKFAST

BREAKFAST SHOULD BE THE LARGEST MEAL OF THE DAY! YOU HAVE FASTED ALL NIGHT!

Easy Breakfast
1/2 - 1 Cup Whole grain cereal (hot or cold)
1 Cup Soy milk
1-2 Tablespoons raisins or any dried fruit
1-2 Slices Whole Grain Bread
1-2 Tablespoons nut butter
1 -2 Servings fresh fruit such as apples, pears, plums, grapes, bananas, mangoes etc.
 Or a Fruit Smoothie and add some carrot or greens.


Italian Tofu and Rice Sausage
2 1/2 pounds (frozen tofu) 
4 Cups Cooked brown rice
1 1/2 Cups whole wheat or Spelt flour                   
1/2 Cup Braggs Liquid Aminos
1 12 Oz. package Mori NuTofu (Soft & blended) 
1 Tablespoon basil
1 Tablespoons Oregano                                            
1 Tablespoon Garlic powder
1 Tablespoon Onion powder                                    
1 Tablespoon Fennel Seeds
1 1/2 Teaspoons Ground Thyme                              
1/2 Teaspoon Cayenne pepper
1/4 Teaspoon Black pepper (opt)
Directions:
Thaw, drain and crumble frozen tofu with fingers into very small pieces.  Add cooked and cooled rice continue to mix with hands.   Add the Braggs and the Mori Nu tofu squeezing and mixing with hands, add all the spices and continue to mix with hands until all is well blended.   Spray cookie sheet with nonstick spray.   Using 1/4 Cup ice cream scoop make into patties and bake at 350 degrees for 30 minutes turing after 15 minutes.

Spelt pancakes or waffles  
2 cups spelt flour                
2 Tablespoons Enger E baking powder
1/2 Teaspoon salt               
1 3/4 Cup water
1/4 to 1/2 Cup raw cashews               
1 Egg replace                                     
4 Large dates
Directions:  Blend water and nuts and dates till smooth.   Add salt, flour, egg replace, and baking powder, whiz briefly to blend.  Bake on a hot griddle until golden and dry in middle.
Options:  Add 1/4 to 1/2 cup frozen blueberries to batter and top with fresh blue berries.

Hot Cooked Cereal
4 Cups boiling water                 
1/2 Cup steel cut oats
1/4 Cup Corn meal                      
1/4 Cup millet
Directions:
Mix the grains in a bowl and pour into boiling water slowly so it won't lump together.  After it starts boiling, cover and turn down to simmer for about 45 minutes.
Watch!!! It likes to boil over.
Alternatively cook on low in a crock pot all night.

Fried Mush
To make mush from the above cooked cereal add:
1/4 Cup Corn meal
2 Tablespoons whole wheat flour
a little salt
Cook as above, while still hot pour in a loaf pan and cover it.   Let set over night in refrigerator.
Slice 1/4 inch thick and fry on a non-stick fry pan, using non-stick spray.
Brown on both sides until crisp.  After it looks a little brown on each side put over onto a griddle on low heat to keep warm and continue to fry more.   While on the griddle it seems to continue to get a little more crisp.
Serve with Maple syrup and enjoy!

Breakfast Fruit Salad
2 Sweet apples                                                                              
2 Oranges
2 Kiwi                                                                                              
1 Pineapple
1/2 Cup red seedless grapes                                                        
1 Cup frozen apple juice concentrate 
1/2 Cup Frozen orange juice concentrate                            
1 water
3 Tablespoons clear jell or cornstarch
Directions:
Mix together juices, water and cornstarch dissolved in some of the water.  Bring to a boil in small saucepan until thicken.   Cool.
Peel and dice fruit, fold in the cooled fruit juice.  This will keep three or four days in the refrigerator without the  apples turning....It is so good.

Scottish Oat Cakes
1/4 Cup whole Wheat pasty flour
1 Cup Brazil nuts (or walnuts)
1 Cup quick oats
1 Teaspoon salt
1/4 Cup honey, warmed
Directions:
Place flour and nuts in a food processor and whiz for 1 minute or until nuts are as fine as the flour but not getting buttery or sticking to the sides.  Pour into a mixing bowl and add oats and salt.  Sir in warmed honey until a ball of dough forms, adding a little water if needed.  Mixture should stick together, but not be so we that it sticks to your hands.
Divide into about 12 walnut sized balls and place onto nonstick cookie sheets.   Roll thin with a rolling pin.
Bake 10-12 minutes at 350 degrees.   Watch carefully, they burn easily.  Serve with thickened fruit topping such as blueberry, cherry, or peach. 

Eggless Whole Wheat Crepes
3/4 Cup whole wheat pastry flour
3/4 Cup quick rolled oats
2 Cups soy milk
1 Tablespoon oil
1/4 Teaspoon salt
Directions:
Blend all ingredients in blender.   Let stand 5 minutes.   Batter should be consistency of this cream.
Heat a small non stick skillet or crepe pan; spray with non-stick spray and whip with a paper towel.
Spoon or poor about 1/4 cup batter into skillet; tilt skillet to spread batter evenly.  Brown both sides.
Stack on a plate, until all are made.
Makes 12-16 crepes depending on size.

Serving suggestions:
Fill with filling of choice, fresh fruit and a little maple syrup.

Cashew French Toast
3/4 Cup water
1/2 Cup raw cashews
2 Dates pitted
pinch of salt
6 slices whole wheat bread
Directions:
Blend all ingredients except bread, dip slices of whole grain bread in this mixture.   Place on a sprayed cookie sheet and bake for about 10 minutes on each side in a preheated 350 degree oven.
Brown to suite taste and serve with real maple syrup or fruit sauce, fresh fruit etc.

Garbanzo French Toast
1/3 Cup dry garbanzos (1 Cup soaked)
2/3 Cup water
1 Cup soy milk
1/2 Teaspoon salt
6 Slices dry whole wheat bread
Directions:
Soak garbanzos overnight in 2/3 cup water.   Drain and whiz in blender with the milk, and salt.   Pour into flat bowl.   Dip bread slices into garbanzo batter turning on both sides to spread any remaining thick part on slices. 
Brown on both sides. Serve with your favorite fruit topping.

Garden Gourmet Quiche
1 Recipe Perfect Pie Crust (recipe below)
2 Pounds Tofu, extra firm or firm
1 12 oz. package frozen, chopped spinach
3 Cups grated zucchini
2 Tablespoons olive oil
2 Tablespoons chicken like seasoning
1/2 Cup finely sliced green onions
1 Teaspoon salt
Directions:
Thaw spinach, and squeeze out excess water.  Mash tofu in bowl.   Add all ingredients and mix very well.  Pack quiche mixture firmly into unbaked shells.   Bake at 350 degrees for 45-55 minutes, or until firm with moisture gone. 
Note: You will need one 12 inch quiche dish or two 9 " pie plates.
Do Not Prebake your Pie shells.

Perfect Pie Crust
1 Cup whole wheat pastry flour
1/2 Cup white flour
1/2 Cup oat flour
1 Teaspoons salt
1/3 Cup olive oil
1/2 Cup hot water
1 Tablespoon lecithin granules or liquid lecithin (optional)
Directions:
Beat oil, water and lecithin together in a measuring cut.   Mix dry ingredients in a separate bowl.   Add liquid ingredients to dry, pouring into middle of the flour mixture, and mixing lightly with fork.   Place half dough in center of plastic wrap on counter, cover with another layer of plastic wrap and roll with rolling pin.  Remove top layer of plastic wrap, place pie plate on top of rolled dough, put hand under the bottom and flip over into pie plate.  Press into place, trip and crimp edges.
 

 Oat Biscuits (no added oil)
2 Tablespoons yeast                                                3 Cups rolled oats
1 Tablespoon honey                                                 1/2 Teaspoons salt
2 Cups water, very warm                                          2 Cups whole wheat flour
1/2 Cup ground flax seeds
Directions:
Dissolve yeast and honey in warm water.   Blend oats into fine flour (3/4 cups oats at a time.   Combine honey yeast mixture, oats salt, and 1 cup flour.  Mix for 3-4 minutes.   Add remaining flour and stir well.   Roll out on floured surface adding enough flour to make a very soft dough.  (Or drop by spoon fulls in muffin tins or on baking sheets)  Cut circles with a glass, can or cookie cutter.   Arrange on baking sheet.  Let rise 20-30 minutes.   Bake at 400 degrees for 15-20 minutes or until done.

Garbanzo Gravy
1/3 Cup Raw Cashews                                             
1 Small can Garbanzos
2 Tablespoons dried onion                                     
1 Tablespoon chicken Like Seasoning
4 Tablespoons Bragg's                                            
3 Tablespoons cornstarch
1/2 Teaspoon garlic powder                                    
1 4oz. Can mushrooms
3 1/2 Cups water
Directions:
Place all ingredients except mushrooms with 2 cups of the water in blender and blend until smooth.   Blend for at least 1 minute,   Add remaining water at the end.   Place in a sauce pan with mushrooms and bring to a boil, stirring constantly until thick.  Serve with potatoes, Veggie roasts, patties or biscuits or use for making gravy bread.  Add homemade Veggie sausage for an added treat. 

Garbanzo-Oat Waffles
2 Cups water                                                                     
1 1/2 Cups rolled oats
1 Cup Soaked garbanzos                                               
2 Dates
2 Teaspoons vanilla                                                          
1/2 Teaspoons salt
Directions:
Preheat waffle iron,  Blend all ingredients together until smooth.   Coat the waffle iron with a non stick spray.   Bake for 8 to 10 minutes.   Every waffle iron is a little different in the time required.   No peeking before 8 minutes.   Freezes very well.  Serve with real maple syrup or fruit sauce.

    Serve the waffles with cooked apples....



 Oat Biscuits (no added oil)
2 Tablespoons yeast                                                3 Cups rolled oats
1 Tablespoon honey                                                 1/2 Teaspoons salt
2 Cups water, very warm                                          2 Cups whole wheat flour
1/2 Cup ground flax seeds
Directions:
Dissolve yeast and honey in warm water.   Blend oats into fine flour (3/4 cups oats at a time.   Combine honey yeast mixture, oats salt, and 1 cup flour.  Mix for 3-4 minutes.   Add remaining flour and stir well.   Roll out on floured surface adding enough flour to make a very soft dough.  (Or drop by spoon fulls in muffin tins or on baking sheets)  Cut circles with a glass, can or cookie cutter.   Arrange on baking sheet.  Let rise 20-30 minutes.   Bake at 400 degrees for 15-20 minutes or until done.

Garbanzo Gravy
1/3 Cup Raw Cashews                                             
1 Small can Garbanzos
2 Tablespoons dried onion                                     
1 Tablespoon chicken Like Seasoning
4 Tablespoons Bragg's                                            
3 Tablespoons cornstarch
1/2 Teaspoon garlic powder                                    
1 4oz. Can mushrooms
3 1/2 Cups water
Directions:
Place all ingredients except mushrooms with 2 cups of the water in blender and blend until smooth.   Blend for at least 1 minute,   Add remaining water at the end.   Place in a sauce pan with mushrooms and bring to a boil, stirring constantly until thick.  Serve with potatoes, Veggie roasts, patties or biscuits or use for making gravy bread.  Add homemade Veggie sausage for an added treat. 

Garbanzo-Oat Waffles
2 Cups water                                                                     
1 1/2 Cups rolled oats
1 Cup Soaked garbanzos                                               
2 Dates
2 Teaspoons vanilla                                                          
1/2 Teaspoons salt
Directions:
Preheat waffle iron,  Blend all ingredients together until smooth.   Coat the waffle iron with a non stick spray.   Bake for 8 to 10 minutes.   Every waffle iron is a little different in the time required.   No peeking before 8 minutes.   Freezes very well.  Serve with real maple syrup or fruit sauce.

    Serve the waffles with cooked apples....


Learn More

EAT BREAKFAST LIKE A KING

EAT LUNCH  LIKE A QUEEN 

EAT DINNER LIKE LIKE A POOR MAN 


Why Eat Breakfast?    Answer:  Start the day on a full tank.  Fruits are good regulators. One of the fundamental health rules is a regular bowel movement.  Fruit has a most wholesome effect on the intestines and elimination process.  Both the fiber and the acids which fruits contain produce a laxative effect.
Breakfast supplies 1/3 of the day's nutrition.   Breakfast prevents snacking on junk food.  Prevents over eating at lunch and gives a lot of energy.   It also takes away the desire for a mid morning coffee and donut break.