Living the WELL Life

Diggin’ In!

Wednesday, April 11, 2012

The best way to dig in to your days is to begin with a healthy breakfast…and I don’t mean a Grand Slam (unless you want your heart to attack you…). These dishes will help you sail through your mornings with more energy than you can imagine.

Apple and Berry-Scented Quinoa
The Best Scrambled Tofu

Apple and Berry Scented Quinoa
I was enlisted to create a healthy breakfast cereal that kids would actually eat and that moms could easily afford and make on a busy morning. It’s high in complete protein, contains fresh fruit, and the added protein of walnuts . Tested on lots of kids, this recipe has won raves every time

Makes 3–4 servings

1 cup quinoa, rinsed well 
2 cups unfiltered apple juice
Pinch sea salt
Pinch ground cinnamon 
1 pint fresh blueberries 
1 pint fresh raspberries 
½ cup coarsely chopped walnuts, pecans (or other nuts)

Place quinoa and apple juice in a sauce pan over medium heat. When the quinoa boils, add salt and cinnamon, cover, reduce heat, and bring to a boil. Cook over low heat for 15–20 minutes, until the quinoa has absorbed all the juice.

While the quinoa is hot, stir in the berries and nuts. Serve hot.

The Best Scrambled Tofu 
What is it about scrambled eggs that make everyone so happy? The saturated fat? The cholesterol? This vegan version is a hit with all the flavor and none of the stuff we don’t want. My challenge was to create a texture that was as tender and moist as eggs. You can build on this to develop your own masterpiece.

Makes 4–5 servings

1 pound firm tofu (extra firm is too dry) (12 bricks)
1 teaspoon avocado oil (5 tablespoons)
¼ yellow onion, diced (4 onions)
2–3 fresh whole green onions, white and green parts, minced, including green part (3 bunches)
1 cup fresh baby spinach or arugula (1/2-3/4 large bag baby arugula)
1 roasted red bell pepper, diced (2 whole jars or cans)
⅛ teaspoon turmeric (2 teaspoons or to the color you like)
¼ teaspoon soy sauce (2 tablespoons, or to taste)
Sea salt
Cracked black pepper

Cut tofu in half so that it is half its original thickness. Press each half between your hands over the sink to expel some water. Using your fingers, crumble tofu into a bowl. Set aside.

Place oil and onion in a skillet over medium heat. When the onions begin to sizzle, sauté for 2–3 minutes. Add green onions, greens, and pepper, stirring to combine. Stir in turmeric and soy sauce, stirring until an even golden color forms. Season to taste with salt and pepper, and cook, stirring, for 3–4 minutes more. Serve immediately. 

This basic muffin recipe will work for any muffin you could want to create . . . apple, banana nut, blueberry, cranberry, pumpkin, and with a couple of adjustments you can make corn muffins, bran muffins, or any other kind of whole-grain muffins you can imagine.

Makes 12 muffins

½ cup unsweetened almond milk
1 tablespoon chia seeds
¼ cup avocado oil
½ cup unsweetened applesauce
⅔ cup brown rice syrup
1 teaspoon pure vanilla extract
1½ cups whole-wheat pastry flour
½ cup semolina flour
Generous pinch sea salt
Scant pinch cinnamon
1 tablespoon baking powder
2 teaspoons baking soda

Soak chia seeds in almond milk, stirring frequently, for 15 minutes before making muffins.

Preheat oven to 350°F and line a standard muffin tin with papers or lightly oil and flour.

Whisk together oil, applesauce, rice syrup, milk, and vanilla until emulsified. In a separate bowl, whisk together flours, salt, cinnamon, baking powder and soda. Fold in wet ingredients to create a smooth batter. Divide batter evenly among the muffin cups, making them each about three-quarters full. Bake until the centers of the muffins spring back to the touch, about 35 minutes. Cool on a wire rack.

Variations: To create bran muffins, substitute bran for semolina flour. For corn muffins, substitute ½ cup cornmeal for semolina flour. To add fruit, add ½ cup blueberries, cranberries, chopped apples, pears, peaches, or cherries. For pumpkin muffins, substitute cooked or canned pumpkin for the applesauce.

For banana muffins, you would substitute ½ cup mashed bananas for the applesauce. To add nuts, simply fold in ½ cup of the chopped nuts of your choice to any recipe.


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