CommunityTable

Super Chia Cereal

Ingredients:

• 1/2 cup chia seeds
• 1/2 cup pumpkin seeds
• 1/2 cup currant or raisins
• 1/2 cup chopped dehydrated apples
• 3 cups of almond milk

Directions:

Place all the ingredients in a mixing bowl and stir well. Wait for 5 to 10 minutes for the dry ingredients to become hydrated and the cereal to thicken. Serve and enjoy.

Serving Suggestion: Top with fresh fruit before serving.

Recipe by Ani Phyo, printed in Ani's Raw Food Essentials.

Blue Berry MUFFINS

INGREDIENTS

•     1 1/2 cups flour
•     1/2 cup sugar
•     2 teaspoons baking powder
•     1 teaspoon salt
•     3/4 cup nondairy milk
•     1/4 cup vegetable oil
•     1 cup frozen blueberries

DIRECTIONS

1. Preheat oven to 400 degrees F.  Place baking cups in a muffin pan.
2. In a mixing bowl, combine flour, sugar, baking powder, and salt.  Stir in nondairy milk and oil.
3. Fold in blueberries. Pour into baking cups and bake for 25 to 30 minutes.

Makes: about 8 muffins, Preparation time: 5 minutes, Cooking time: 30 minutes

Gluten-Free Apple Cinnamon Pancakes

INGREDIENTS:

• 1 tablespoon organic butter
• 1/2 cup organic apples, diced
• 1/2 cup soy flour
• 1/2 cup brown rice flour
• 1 teaspoon cinnamon
• dash salt
• 1 teaspoon baking powder
• 1 cup rice or soy milk
• 1 organic egg
• 1 teaspoon honey
• 2 tablespoons walnut oil
• maple syrup to taste (optional)
• fruit topping (optional)

DIRECTIONS:

1. In a small saute pan, melt the butter and stir in the diced apples. Saute 2 to 3 minutes or until the apples are soft. Set aside.
2. In a medium bowl, add the flour, cinnamon, salt and baking powder. Mix well and set aside.
3. In another medium bowl, add the rice or soy milk, egg, honey, and 1 tablespoon of the walnut oil. Mix together.
4. Pour the wet mixture into the dry mixture and stir into a moist and lumpy batter.
5. Fold in the sauteed apples.
6. Grease the skillet with 1 tablespoon of the walnut oil and heat.
7. Add the batter to the hot skillet and flip the pancakes only after bubbles appear on the surface. The pancakes should be golden brown.
8. Add maple syrup or a fruit topping of your choice and serve.

Yields 2 servings.

Recipe from Clean, Green, and Lean Recipes.

Healthy Muesli

INGREDIENTS:

• 1/2 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 2 tablespoons ground almonds
• 1 cup rolled oats
• 1 cup buckwheat flakes
• 1 cup barley flakes
• 1 cup raisins
• 1 cup chopped hazelnuts, roasted
• 1/2 cup ready-to-eat-apricots, chopped
• 4 cups dried apple slices, halved
• 1/2 cup goji berries

DIRECTIONS:

1. Put the sunflower and pumpkin seeds in a dry frying pan and cook over a medium heat for 3 minutes until golden, tossing the seeds regularly to prevent them from burning.
2. Mix the toasted seeds with the remaining ingredients until thoroughly combined. Leave to cool, then store in an airtight container.

Yields 4 servings.

Recipe from The Ultimate Book of Vegan Cooking.

 

Veggie Boost

This simple blend makes a great juice boost. Tomatoes and carrots are rich in the valuable antioxidant beta carotene, which is reputed to fight cancer, and they contain a good supply of vitamins A, C and E, all of which are essential for good health. 

INGREDIENTS:

• 3 tomatoes
• 1 fresh red or green chile
• 9 oz. carrots
• juice of 1 orange
• crushed ice

DIRECTIONS:

1. Quarter the tomatoes and roughly chop the chile. (If you prefer a milder juice, remove the seeds and white pith from the chile before chopping.) Scrub the carrots and chop them roughly.
2. Push the carrots through a juicer, then follow with the tomatoes and chile. Add the orange juice and stir well to mix. Fill two tumblers with crushed ice, pour the juice over and serve.

Yields 2 servings

Gluten-Free Pecan Pancakes, Protein-Style

INGREDIENTS:

• 2 cups organic gluten-free pancake and baking mix (available at many grocery stores and local health food stores)
• 2/3 cup soy or rice milk
• 1/4 cup egg white substitute
• 2 teaspoons walnut oil
• 2 scoops Amino ICG protein powder
• 1/2 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup pecans (raw or roasted), chopped
• 1/2 cup organic honey

DIRECTIONS:

1. In a large mixing bowl, add the pancake mix, milk, egg white substitute, 1 teaspoon of the walnut oil, protein powder, cinnamon, vanilla, and pecans. Stir the ingredients together well.
2. More or less milk can be added depending on the preferred thickness of the pancakes. Using a griddle or flat pan, grease with the remaining teaspoon of the walnut oil and let the pan get very hot before adding the batter.
3. Flip the pancakes when bubbles appear while cooking. Top with honey and fresh fruit and serve.

Yields 2 servings.

Egg-Free Breakfast Scramble

INGREDIENTS:

• 1 14-ounce package extra-firm tofu (drained)
• 2 tablespoons vegetable oil
• 1/4 teaspoon turmeric
• 1 tablespoon garlic powder
• 1 teaspoon onion powder
• 1/2 cup nutritional yeast
• salt and pepper to taste
• 1/2 pound mushrooms, chopped
• 1/2 pound broccoli, chopped
• 2 tomatoes, sliced

DIRECTIONS:

1. Using a fork or potato masher, crumble the tofu into small pieces and saute in oil in a frying pan.
2. After a few minutes, add the remaining ingredients and lightly toss in the pan until well-cooked. Serve warm.

 

Blueberries and "Cream"

INGREDIENTS:

• 1/2 cup pine nuts, soaked 6 hours
• 1/2 cup water
• 1 tablespoon all-natural agave nectar
• 3 pints blueberries

DIRECTIONS:

1. Blend nuts, water, and agave nectar on high for two minutes.
2. Pour over individual servings of fresh berries.

Antioxidant Smoothie

Blueberries and raspberries offer moderate amounts of vitamin C and both contain lutein, which is important for healthy vision. Acai berries are a powerhouse of antioxidants, giving this smoothie the extra punch it needs to keep you healthy all summer long.

INGREDIENTS:

• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 1 cup acai berry juice
• 1/2 cup non-fat vanilla yogurt
• 1 tablespoon unsweetened dark chocolate cocoa powder

DIRECTIONS:

1. Combine all ingredients in a blender and mix until smooth.

Yields 2 servings

Nutrition: Per serving: 257 calories, 3g fat, 1g saturated fat, 3mg cholesterol, 54g carbohydrates, 7g fiber, 8g protein, 2% Vitamin A, 51% Vitamin C, 13% Calcium, 9% Iron.

Whole Wheat Griddle Cakes with Cherry Sizzle

Cherries grow in abundance during the summer, don't let the season pass you by without indulging in this rich fruit. The vibrantly, red little bundles of joy are high in potassium, Vitamins C and B-complex, and full of antioxidants.

INGREDIENTS:

Cherry Sizzle:

• 1 1/2 teaspoons olive oil
• 3 cups cherries, pitted and halved
• 1/2 cup maple syrup

Whole Wheat Cakes:

• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2/3 cup skim milk
• 1 large organic egg
• 1 tablespoon canola oil
• 2 tablespoons honey
  

DIRECTIONS:

Prepare the cherry sizzle:

1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until the cherries begin to soften slightly, about 2 to 3 minutes.
   
2. Add the maple syrup and bring to a boil. Set aside and keep warm.
   

For the whole wheat griddle cakes:

1. Mix the flours, baking powder and salt in a bowl. (This can be done the night before and kept covered on the counter.)
   
2. Lightly beat the milk, egg, oil and honey together.
   
3. Add the liquid ingredients all at once to the flour mixture. Stir with a wooden spoon until just moistened. Do not overmix, a few lumps are fine.
   
4. Warm a lightly greased griddle pan over medium heat. The pan is ready when a few drops of water sprinkled on the griddle form fast-moving bubbles.
   
5. Pour batter onto the griddle: 1/8 cup for small or 1/4 cup for large pancakes. When the tops of the pancakes are covered with holes and the bottoms are golden brown, flip to brown the other side.
   
6. Serve the griddle cakes topped with the cherry sizzle.

Yields 5 servings.

Serving size: 3 small cakes topped with cherry sizzle

Nutrition: Per serving: 265 calories, 48g carbohydrates, 5g fat, 4g fiber, 7g protein, 1g saturated fat, 376mg sodium