Category: Breakfast

Creamy Stovetop Cauliflower Oats

9/30/2021

Adapted from Flora & Vino - Easy stovetop oats recipe packed with veggie goodness that you won’t even taste. The perfect weekday breakfast that you can dress up or down in 10 minutes!

INGREDIENTS:

1/2 cup gluten-free old-fashioned rolled oats
1 cup unsweetened coconut or almond milk
1 TBSP white chia seeds
1/2 cup steamed riced cauliflower
1/2 mashed banana or 1-2 tsp sugar free maple syrup (optional)
dash of cinnamon
TOPPINGS: spoonful of almond butter, fresh berries, caramelized bananas, chia seeds

INSTRUCTIONS:

Grate cauliflower into “rice” in advance and store in the fridge until ready to use.
Steam cauliflower "rice"
Add the almond milk, oats, chia seeds, steamed riced cauliflower, and optional sweetener of choice (banana, maple syrup) to a large saucepan over medium heat. Heat for 10-12 minutes, stirring often, until the oats have absorbed all of the liquid. Add more coconut or almond milk as needed to thin the oats if they get gummy.
Serve creamy cauliflower oats in a bowl and top with desired toppings. Almond butter, blueberries, caramelized banana*, and chia seeds are great toppings.
Drizzle with sugar free maple syrup, if desired.

*NOTE:
To make caramelized banana rounds, sliced a banana into “coins” and heat with a drizzle of sugar free maple syrup for 8-10 minutes, flipping once halfway.

Check out Flora & Vino for more recipes

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Chaffle Avocado Toast

9/15/2021

Adapted from Low Carbing Asian - This chaffle recipe used for the avocado toast results in a crispy cheesy bread alternative. It is so quick and easy with only 2 ingredients and 3-4 minutes cooking time per chaffle. So the next time you have a craving for avocado toast, you know where to find the perfect recipe!

INGREDIENTS:

1/2 Whole Avocado
1/2 tsp Lemon Juice
1/8 tsp Salt
1/8 tsp Black Pepper
1 Egg
1/2 Cup Shredded Cheese (cheddar is a good option)

INSTRUCTIONS:

Gather all the ingredients.
Peel and cut up the avocado and place into a small bowl.
Next, add lemon juice, salt, and black pepper to the bowl. Mash the avocado mixture with a fork until well combined, set aside.
Plug in the Waffle Maker to pre-heat.
In a small mixing bowl, beat egg.
Place about 1/8 cup shredded cheese on to the Waffle Maker, followed by ~1/2 of the egg mixture (enough to cover the iron) and another 1/8 cup of shredded cheese on top. Close lid and cook for 3 – 4 minutes. Repeat for as many waffles you are making.
Let the chaffle cool for a few minutes and apply with avocado spread.

Check out Low Carbing Asian for more recipes

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Masala Frittata with Avocado Salsa

7/23/2021

Adapted from BBC Good Food - A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with avocado salsa for a light and budget-friendly supper.

INGREDIENTS:

2 tbsp avocado oil
3 onions, 2½ thinly sliced, ½ finely chopped
1 tbsp Madras curry paste
500g cherry tomatoes, halved
1 red chilli, deseeded and finely chopped
small pack coriander, roughly chopped
8 large eggs, beaten
1 avocado, stoned, peeled and cubed
juice 1 lemon

INSTRUCTIONS:

Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.
Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.
To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata.

Check out BBC Good Food for more recipes

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"Egg in a Hole" Peppers with Avocado Salsa Recipe

6/4/2021

Adapted from Eating Well - Colourful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

INGREDIENTS:

2 bell peppers, any colour
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

INSTRUCTIONS:

Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
Serve with the avocado salsa and garnish with additional cilantro, if desired.

Check out Eating Well for more recipes

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Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

5/14/2021

Adapted from Maria Marlowe - As you may be aware by now, cauliflower can be anything, including cauliflower oatmeal. This relatively easy to prepare and quick recipe may become a staple in your morning rotation.

INGREDIENTS:

Oatmeal:

1¼ cup coconut milk*
½ tsp. vanilla extract
1 tsp. cinnamon
4-5 cups cauliflower riced (1 small head)**
Pinch pink salt

Toppings (optional):

coconut flakes unsweetened
2 Tbsp. flax seed crushed
berries
kiwi sliced, or your favourite fruit

INSTRUCTIONS:

Combine coconut milk, water if using, vanilla, and cinnamon in a medium saucepan over medium heat. Stir and let heat up for 3 minutes.
Add cauliflower and turn heat down to medium low. Let simmer for 5 minutes, stirring occasionally.
Once cauliflower is cooked through, remove from heat and stir in pink salt to taste. Remove to serving bowls. Top with any desired toppings, such as flax, coconut flakes, fruit, nuts or seeds, as you wish.

RECIPE NOTES:

*You can thin out the coconut milk with water if desired: instead of 1 1/4 cups coconut milk, use 1 cup coconut milk and 1/4 cup water.

**To rice the cauliflower, you can either throw small pieces of it into a food processor or high speed blender, or manually chop it by hand into small, rice-size pieces. Conversely, you can sometimes find pre-cut riced cauliflower in the fresh section of health food stores or frozen.

***This is great without added sweetener, but if you prefer more sweetness, add 1 pitted and sliced date to the top and stir in, or to the coconut milk at the beginning.

**** Cauliflower Oatmeal saves well, and can be re-heated throughout the week. Simply store leftovers in air-tight container in the fridge. When ready to reheat, add a portion to a dry pan with 1 tablespoon of water and heat over medium low heat for about 3 minute or so, until warmed through, stirring occasionally throughout. Add the toppings after reheating.

Check out Maria Marlowe for more recipes

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Citrus Salad with Dates & Pistachios

4/23/2021

Adapted from Feasting at Home - Here’s a cheerful little Moroccan-inspired Citrus Salad with dates, pistachios, arugula, mint, and toasted coconut, dressed in a flavourful Citrus Shallot Vinaigrette. Full of immunity-boosting vitamin C, it is like sunshine on a plate. Vegan and delicious.

INGREDIENTS:

Orange Salad

1/4 cup coconut flakes, toasted
1/4 cup thinly sliced red onion
3–5 oranges, peeled with a knife and sliced (use a mix of oranges, blood oranges, mandarins or other ripe citrus)
2–3 large handfuls of baby arugula (or baby spinach)
1/4 cup chopped or sliced Medjool dates
1/4 cup pistachios, pecan pieces or sliced almonds
fresh mint or Italian parsley
optional- crumbled goat cheese

Citrus Vinaigrette

4 tablespoons olive oil
2 tablespoons vinegar (champagne vinegar, sherry vinegar, red wine vinegar, apple cider vinegar)
2 tablespoons orange juice
1 tablespoon lemon juice (or lime)
1 tablespoon shallot (finely chopped) or sub 1 garlic clove, finely minced
1/4 teaspoon salt (more to taste)
1/4 teaspoon pepper

INSTRUCTIONS:

Make the dressing – stir everything together in a small bowl.
Toast the coconut (in a dry skillet over low heat) and soak red onions in a bowl of salted water (this optional, to remove the bite and bitterness- some people prefer the bite and bitterness.;)
Cut the rinds off the oranges using a very sharp chef’s knife ( you can also peel by hand). Slice into 1/4 inch thick rounds.
Place the arugula ( or baby spinach) on a platter to form the base of the salad. Layer the orange slices over top. Sprinkle with the chopped dates, nuts and toasted coconut.
Drain and scatter the red onions. If using goat cheese, crumble it over top. Add some mint leaves and spoon the dressing over top. You will probably not need all the dressing.
Add more cracked pepper if you like.
Serve immediately.

Check out Feasting at Home for more recipes

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Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

2/8/2021

Adapted from Fitliving Eats - Nothing says Valentine's Day or any other special occasion more than a chocolate covered strawberry. The chia seeds and cacao powder in this recipe amps up the nutrient profile of this healthy treat and unleashes its superfood powers.

INGREDIENTS

1 cup almond milk
4 Tablespoons chia seeds
2–3 Tablespoons cacao or unsweetened cocoa powder
1 Teaspoon monk fruit sweetener
1/2 teaspoon vanilla
Pinch of pink Himalayan salt

Strawberry filling:

3/4 cup strawberries, sliced
1 Teaspoon monk fruit sweetener
1/4 cup sliced almonds

INSTRUCTIONS

Combine all of the chia seed pudding ingredients in a small mixing bowl and whisk to combine. Pour into a sealed container and place in the fridge overnight, or for at least 3-5 hours until the mixture has thickened to a pudding-like texture.
At the same time, slice the strawberries and toss with monk fruit sweetener to coat. Cover with saran wrap and place in the fridge to macerate (aka get the juices flowing!). Strawberries can be left in the refrigerator until the chia seed pudding is ready to serve.
To assemble: lightly mash the strawberries to resemble a jam-like texture. Pour half of the mashed strawberries in the bottom of 2 serving bowls or jars. Sprinkle with sliced almonds and top with half of the chia seed pudding, distributing evenly. Distribute the remaining mashed strawberries among the 2 jars and top with the remaining sliced almonds and chia seed pudding. Garnish with extra sliced strawberries and almonds. Grab a spoon and enjoy!

Check out Fitliving Eats for more recipes

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Superfood Breakfast Bowl

1/12/2021

Adapted from Vegetarian Gastronomy - Jump-start your morning with this quick and easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries! It’s vegan and gluten-free, and packed with protein, healthy fats, and fibre!

INGREDIENTS

1 cup non-dairy milk
1/4 cup protein powder
2 tbsp chia seeds
.5 tbsp hemp seeds
2 tbsp unsweetened coconut flakes

Additional Mix-ins:

mixed berries , blueberries and/or strawberries
pecans , chopped
walnuts , chopped

INSTRUCTIONS

Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
Place in the fridge overnight.
Next morning, add in fresh or frozen mixed berries and chopped nuts! Enjoy cold!

Check out Vegetarian Gastronomy for more recipes

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Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

12/15/2020

Adapted from Hurry the Food up - Delicious and Healthy Breakfast Egg Muffins. Simple recipe, great taste. Low carb and high in protein. Perfect as a full meal or filling snack.

EQUIPMENT

12 slot muffin tin
Muffin cups or baking paper (only if you don't have a nonstick muffin tin

INGREDIENTS

1 bell pepper, red
2 spring onions
6 eggs
1 handful spinach (or any green leaves)
½ cup cheddar cheese (grated; other cheese is fine too)
1 tsp salt
4-5 splashes hot sauce (or 1 tsp curry powder)

INSTRUCTIONS

Preheat the oven to 200°C/ 390°F.
Wash and dice the bell pepper and onions. and put them in a large mixing bowl.
Wash the spinach, lightly chop it and add it to the bowl as well.
Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
Mix in the cheese to the batter.
Add some hot sauce or curry powder.
Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up 😉
Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
Bon Appetit!!

COOKING TIME
How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!

Check out Hurry the Food up site for more recipes

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3-Ingredient Chia & Quinoa Flatbread (Vegan)

10/6/2020

Adapted from Oh She Glows - Packed with protein, these easy chia and quinoa flatbreads make the perfect healthy base for all your favourite toppings! This is a great basic flatbread that you can jazz up with delicious toppings.

INGREDIENTS

1 cup (160 g) uncooked quinoa
2 cups (500 mL) plus 3/4 cup (180 mL) water, divided
3 tablespoons (30 g) chia seeds
2 tablespoons (30 mL) virgin coconut oil or olive oil
3/4 teaspoon fine sea salt

TOPPINGS

Avocado Hummus Toast (Oh She Glows Every Day, p. 39)
10-Spice Roasted Chickpeas
DIY Burrito Bowl (the spicy black bean topping would be amazing on these!)
Golden Red Lentil Dal
Nutrient-packed Guacamole (The Oh She Glows Recipe App: iOS/Android)
Perfect Roasted Chickpeas (The Oh She Glows Cookbook, p. 220)

INSTRUCTIONS

Rinse and drain the quinoa in a fine mesh sieve and transfer to a medium pot. Add 2 cups of water, stir, and bring it to a low boil. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13 to 16 minutes until the water is absorbed and the quinoa is fluffy. After cooking, remove the lid to let the steam escape and remove the pot from the element.
While the quinoa is cooking, preheat the oven to 350°F (180°C) and line a very large baking sheet (or 2 medium baking sheets) with parchment paper. If using 2 baking sheets, position 2 oven racks near the centre of the oven.
Stir the chia seeds, coconut oil (or olive oil, if using), and salt into the cooked quinoa until combined. Now add the remaining 3/4 cup water and stir again. It should look like a “soupy” quinoa mixture. Cool for 2 to 3 minutes.
Spoon this mixture into a large food processor and process for about 30 seconds (allowing steam to escape) until the quinoa is 50% broken down. There should still be some texture to the dough, and it’ll look like a thick, sticky paste with bits of quinoa throughout.
Scoop 1/4-cup mounds of dough onto the prepared baking sheet(s) several inches apart. You should have 9 mounds. Lightly oil your hands (to prevent sticking) and press down on each mound with the palm of your hand until the dough forms a small round shape, approximately 5 inches in diameter and no more than 1/8-inch thick. Shape the edges with your fingers so the circles are even. Grease your hands as needed to prevent sticking.
Transfer the baking sheet(s) to the preheated oven and bake for 20 to 23 minutes until the edges are lightly firm to the touch. Using a spatula, carefully transfer each to a cooling rack where they’ll firm as they cool. Add your desired toppings (see headnote for ideas) and enjoy!
Storing: You can refrigerate leftover flatbread in a sealed bag for 3 to 4 days or store in the freezer for up to 1 month. The uncooked dough also freezes and thaws beautifully.

Check out the Oh She Glows site for more recipes

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Recipes We Love

Creamy Stovetop Cauliflower Oats

Chaffle Avocado Toast

Masala Frittata with Avocado Salsa

"Egg in a Hole" Peppers with Avocado Salsa Recipe

Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

Citrus Salad with Dates & Pistachios

Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

Superfood Breakfast Bowl

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

3-Ingredient Chia & Quinoa Flatbread (Vegan)

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