Cauliflower Spoonbread

Yield: 4 servings (approximately 175 calories each)

If cornbread and a souffle had a love child, it would be spoonbread. My version is low calorie–even with rich plant-based butter–and includes no corn, but somehow has a slightly corny taste. Regardless, it is luscious. You can leave out garlic and onion powders and serve with maple syrup for breakfast or brunch.

  • 1 pound frozen riced cauliflower, cooked (I use the steam-in-bag type)
  • 1 cup plain nondairy milk (I use unsweetened soy)
  • 3 tablespoons flaxseed meal
  • 1 tablespoon vegetable-based oil
  • 1/3 cup coconut flour (lends a slightly sweet flavor)
  • 1 1/2 teaspoons baking powder
  • 1/2 to 1 teaspoon sea salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon ground black pepper
  • 2 tablespoons melted butter (I use Miyoko’s)

Grease an 8″ souffle dish and set aside. Preheat oven to 350 degrees. Place all ingredients, except butter, in large food processor and process until smooth. Transfer to prepared dish, drizzle with butter, and bake for 45 minutes for a soft consistency or 50 for a slightly firmer consistency. The dish is spoonable while warm and sliceable once cooled.

Note: I enjoy it served with escabeche.

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Levender Blues aka Lavender-Blueberry Muffin-in-a-Cup for 1 (vegan, gf, added sugar-free)

Yield:1 muffin (easily multiplies)

When it’s just you and you need something nutritious, filling, and a hint sweet.

1/3 cup oat flour

1/4 teaspoon baking soda

2 tablespoons granulated stevia blend for baking (1:1 sugar to stevia ratio), or to taste

2 tablespoons applesauce

1 tablespoon cashew, pecan, or almond butter

1 tablespoon non-dairy milk

1/2 teaspoon culinary lavender

1/4 teaspoon vanilla extract

1/8 teaspoon almond extract

1/3 cup fresh blueberries, rinsed, drained, and patted dry

Optional garnish: 1 teaspoon vegan cream cheese or sour cream and a few culinary lavender buds

Grease a mug with nonstick spray and set aside. In a small bowl, stir together all ingredients, except blueberries, with a fork until smooth. Gently fold in blueberries. Transfer batter into mug and cook in microwave for about 3 minutes, in 1-minute intervals or until top is set. Garnish as desired. I cook mine in a clear glass mug so I can get the consistency exactly right. Plus, it looks really sparkly and pretty served that way.

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Eggnog French Toast–So Quick & Easy (vegan & plant-based)

Yield: 1 serving (easily multiplies)

A holiday gift of a homemade sourdough loaf on the counter, So Delicious Dairy Free Nog in the fridge, and chickpea flour in the freezer inspired this divine and ready-in-a-flash Eggnog French Toast.

And because I am on winter break from school, I just might have made a warm topping with a 2 to 1 ratio of maple syrup and Bailey’s vegan Almande.

For each serving:

1 tablespoon chickpea flour

1/4 cup So Delicious or Silk dairy-free nog

1-1 inch slice sourdough bread, preferably homemade or artisanal

Almande-Maple Syrup (recipe follows) or maple syrup

Optional: chopped nuts and a sprinkling of powdered sugar

Whisk together chickpea flour and nog in a small bowl. Place bread in bowl and press down on one side, flip over and repeat. Allow to soak for as much time as you have up to 20 or so minutes. Even 5 or 10 will be delicious. Flip bread once or twice while it soaks. Then, either melt a tablespoon of vegan butter in a large skillet or simply spray skillet with nonstick spray as I did and place over medium low heat. Remove bread from nog mixture, lay in skillet, and cook 2 to 3 minutes on each side, or until golden brown and custard is set. Serve topped with the syrup of your choice plus optional chopped nuts and a sprinkling of powdered sugar.

Almande-Maple Syrup Optional:

2 tablespoons maple syrup

1 tablespoon Bailey’s Almande

Whisk very well, as Almande wants to float on top, and heat in microwave for 10 or so seconds. Careful or it will boil over.

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Peanut Butter & Jelly Silver Dollar Pancakes–no added oil or sugar! (vegan & plant-based)

Yield: 6 pancakes (I ate one before the photo shoot!; approximately 500 calories for the entire recipe, including a compliments)

These taste like your best memory of peanut butter and jelly sandwiches from childhood, only better and so much more fun to eat.

1/4 cup of purpose flour

2 tablespoons granulated stevia (you can certainly use granulated sugar)

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon sea salt

6 tablespoons non-dairy milk (I use flax with protein)

2 tablespoons creamy peanut butter

1/4 teaspoon almond extract

Accompanimentd: approximately 2 teaspoons raspberry or your favorite jam, 1/2 teaspoon vegan sour cream, barely a hint of finally chopped peanuts or almonds

Whisk together all ingredients except a compliments in a small bowl. Spray a skillet with non-stick spray and heat over medium. Using a tablespoon measure, create discs of batter about 2 in in diameter. Cook just a minute or two on the first side, flip, and repeat. Serve stacked with about 1/3 teaspoon jam between the pancakes and on top. Add a dollop of sour cream and a sprinkle of nuts.

#vegan #veganrecipes #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfoodshare #plantbasedfoodporn #veganpancakes #plantbasedpancakes #peanutbutterandjelly #silverdollarpancakes

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Vanilla-Lavender Silver Dollar Pancakes (vegan and plant-based)

Yield: 6-2 inch pancakes (I consider this 1 serving, but easily multiplies)

These pancakes are like summer on a plate: light, floral, and lovely. But they are delicious without the lavender if that is just a little too floral for you. Regardless, you will definitely want to drizzle these with your favorite syrup. The little white ceramic dog in the photo is actually a single-serving pitcher.

1/2 cup flour

2 tablespoons sugar (I use granulated Stevia)

1 tablespoon flaxseed meal

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/8 teaspoon sea salt

1/2 teaspoon culinary lavendar

1/2 cup non-dairy milk (I use flax with protein)

Garnishes of choice: a dab vegan sour cream, culinary lavender buds, maple syrup

In a small bowl, whisk together all ingredients except garnishes. Spray skillet with non-stick spray and heat over medium-high. Using a tablespoon create three discs of batter about 2 inches in diameter. Cook a couple of minutes, flip, and cook a couple more minutes, just until golden brown and pancakes are cooked through. Repeat with more non-stick spray and remaining batter. Stack, garnish as desired, and serve immediately.

#culinarylavender #veganpancakes #plantbasedpancakes #silverdollarpancakes #vegan #veganrecipes #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfoodshare #plantbasedfoodporn

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Vegan Single Microwave Pumpkin Pancake
it is lo-cal with no added fat or sugar

Yield: 1 pancake

Breakfast just got a whole lot quicker, healthier, and more fun!

Many of you know that I am not a breakfast eater. Sorry, it is simply not the most important meal of the day for me. I drink some soy milk and call it done. But, I have a yoga class at 12:30 and I was hungry, but not wanting to weigh myself down.

I happened to think that if I can make a single microwave chocolate chip cookie that is delicious and ready in a minute and a half, surely I could do the same thing with a pancake.

And I did!  I am so excited to share it with you.

Here is my simple recipe:

2 tablespoons self-rising flour
1 tablespoon powdered stevia
1 tablespoon flaxseed meal
1 tablespoon canned pureed pumpkin
2 tablespoons non dairy milk (I use unsweetened soy)
1/8 teaspoon ground cinnamon or pumpkin pie spice
Optional garnish: 2 teaspoons maple syrup, pecan halves, pinch sea salt

In a cup or small ramekin, whisk together all ingredients. Shape into a pancake about 1/2- inch thick on a microwave-safe plate. Microwave for 1 minute, carefully flip with a spatula, and microwave for another 30 seconds. Garnish as desired and serve. Note: microwaves have variable power, so you might need to experiment with cooking time.

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Vegan Flax & Chia Seed Pancakes
Oil-Free and Oh-So-Quick & Easy

Yield: 1 serving of 4 silver dollar-sized vegan pancakes (recipe easily multiplies)

 

With more ground chia seeds and flax seed meal than I knew what to do with–courtesy of a friend’s church pantry where the higher end donations from grocery stores apaprently aren’t what the needy need–I wondered what would happen if I used equal parts flour and flax/chia seeds in a vegan pancake recipe, as opposed to the typical 2 to 3 tablespoons per cup or so of flour.

Nutritious deliciousnes is what happens!

Enjoy these low calorie, oil-free wonders for a quick, easy, and satisfying breakfast that refuses to weigh you down.

1/4 cup whole wheat flour or whole wheat pastry flour

2 tablesoons ground chia seeds

2 tablespoons flax seed meal

2 teaspoons Truvia (stevia sweetener) or the sweetener of your choice to taste

1/4 teaspoon baking powder

1/4 teaspoon baking soda

6 tablespoons unsweetened soymilk or other non-dairy milk

1/8 teaspoon almond extract

1/8 teaspoon vanilla extract

Optional Toppings:  maple syrup, vegan sour cream or nut butter, chopped nuts, fruit, etc.

Preheat skillet lightly sprayed with non-stick spray over medium heat. In a small bowl, whisk together all ingredients except toppings. Divide batter into four silver dollar-sized pancakes in skillet, gently smoothing the tops.  Cook a couple of minutes or until set around the edges and starting to turn golden brown on the under side (you can peek carefully). Carefully flip each pancake with a spatula and continue cooking on the opposite side until puffed, golden, and completely cooked through.  Adjust heat as necessary. Serve with your choice of toppings.

325 calories per serving of 4 silver dollar pancakes (if made with stevia sweetener and unsweetened soymilk; does not include syrup and walnuts)

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Vegan Black Forest Smoothie
(Cherry & Chocolate)

Black Forrest SmoothieYield: 2 servings (or 1 big one if you are really hungry and in need of hydration)

This is what would happen if cherries and chocolate had a nutritious love child…

I love Black Forest Cake and, when I discovered some chocolate cake crumbs in the fridge–from hollowing out cupcakes for a caramel filling–,I knew I would use them to top a Black Forest Cake-inspired smoothie for breakfast.

When I make a smoothie, I always use frozen fruit to achieve my favorite creamy texture.  So, because frozen dark sweet cherries were significantly more calories and less nutrition than the cherry-berry blend, I purchased athye latter.  I actually had fresh cherries in the fridge, but didn’t want to pit them, so I just used them as part of the tantalizing garnish.

Also, because I wanted a bit more nutrition and can’t be necessarily trusted to get it at another meal–lately I’ve wanted “French Fries and Champagne” for dinner (be sure to check out my post about this tomorrow or Saturday)–I added a lot of fresh baby kale.  That likely masked the cherry flavor a little but preserved the beautiful color, so I boosted the flavor with a few maraschino cherries.

All this baby needed was a couple of tablespoons of chocolate syrup–Hershey’s is vegan, but use melted vegan chocolate if you prefer–; a little extra sweetness for which I use a powdered stevia; an optional boost of omega-3 fatty acides with some flaxseed meal; and a pretty garnish of fresh cherries, another drizzle of chocolate syrup, cake crumbs, and two cute paper straws from Target.

The two straws were just for looks mind you…I shared with no one!

2 cups soy or other non-dairy milk

2 lightly packed cups baby kale leaves with tender stems

1 cup frozen cherries and berries (less calories and more nutrition than frozen dark sweet cherries, but use them if you prefer)

2 tablespoons chocolate syrup or melted chocolate (Hershey’s syrup is vegan)

6 maraschino cherries, stemmed

2 tablespoons powdered stevia (or your favorite sweetener to taste)

Optional: 2 tablespoons flaxseed meal

Garnish: fresh cherries, a drizzle of chocolate syrup and, if desired, chocolate cake crumbs

Place all ingredients except garnishes in a blender or, my preference, a Magic Bullet, and blend about a minute or until smooth.  Serve in Mason jars or glasses, garnished as desired, with cute paper straws.

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Vegan Peanut Butter, Granola, & Fresh Fig Ricecake–So Quick and Easy!

Peanut Butter, Granola, and Fresh Fig RicecakeYield: 2 ricecakes (recipe easily multiplies)

Still in mini-meal mode and heading out for a hike on the beautiful Noland Trail in Newport News, VA, with a couple of friends, I opted for a swig of soymilk and a grab-n-go breakfast “cake,” but no pancakes here.

I remembered that the lovely Martha Glasser had brought me a gift of some scrumptious homemade granola with pecans and dried cranberries, along with homemade flavored walnuts (slightly sweet) and pecans (rosemary-lime!), the day after Joe had passed away on July 30.

So, I spread a couple of tablespoons of peanut butter on a ricecake, sprinkled it with a couple more tablespoons of crunchy, toasty granola, and nestled 4 fresh fig halves on top for a breakfast that is beautiful, satisfying, quick and nutritious.  Use the best granola you can find or make, since there are so few ingredients in this recipe, if you can even call it that.

Enjoy until the next time, as there is sure to be more of these savory or sweet ricecake stacks on the platter!

2 ricecakes

1/4 cup peanut butter (I like crunchy)

1/4 cup granola (I used a pecan-dried cranberry)

4 fresh figs, halved lengthwise

Spread 2 tablespoons of peanut butter on each of the ricecakes.  Top each with 2 tablespoons of the granola and 4 fig halves.  Serve immediately.



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