Category Archives: Breakfast

Seed and Nut Keto Cereal

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Seed and Nut Keto Cereal

Ya know, sometimes when you are eating keto, esp as a vegan, you just really want something a bit more traditional so to say. I don’t know if this is exactly traditional, but it’s a type of cereal. Could say flat grain free keto granola if you want. Either way.

I’m happy about it’s mix of ingredients with the fat and protein levels. I feel like its a nice balance. The serving size isn’t huge, but that’s because it’s so dense.

Makes 4 servings

1/3 cup flax seed (I used toasted flax)
1/3 cup hemp seeds
1/3 cup almond flour
2 tbs coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
1 1/2 tbs ground cinnamon
1 tbs coconut oil
1 tsp vanilla extract
2/3 cup favorite unsweetened nondairy milk
2 TBS swerve or equivalent in stevia, or no sweetener if you want.

Instructions:

Using a smallish mixing bowl, combine first 7 ingredients. Then completely mix in the coconut oil and vanilla. Next all in your milk and mix all together. Will be a little soupy, the flax will start to gel a little in a couple min. Mix for about a minute, then let it sit while you pull out your baking sheet and cover it with parchment paper. I promise you want to use parchment paper, makes it all sooooo much easier. Taste your batter to decide if you may want more sweetener. I didn’t make this very sweet, so some of you may want it sweeter, you can likely tell by tasting the batter.

Pour your batter out onto the parchment and spread it as flat as you can.
((NOTE: If you want to double the recipe, since it’s not gonna go bad quickly, then make sure you use another baking sheet because it will be way too thick on one sheet.)) The baking sheet I used for this round was a smallish one (notice the width of the parchment paper in comparison to the edges)

Bake at 170 F degrees for 10 hours. Basically using your oven as a dehydrator. If you have a dehydrator and want to use that, by all means, you’ll just have to put it onto a couple sheets.

After the 10 hours, pull it out and let it cool down for about 10-15 min. You should be able to pick up the entire thing off the parchment paper and have it be one big thin rectangle. Break it into whatever size you want, but it won’t make a crisp same size pieces.

Here is the nutrient info for 4 servings with my exact ingredients. Could vary slightly depending on brands.

Fat 26.8g

Carb 10g (Fiber 7.7g) = Net Carb 2.3g

Protein 13g

also
13.5% calcium // 21.7% iron // 63.5 mg potassium     320 calories

Churro Waffle

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My husband👦🏽begged me to make Churro Waffle for brunch today after his Dr. Appt (broken foot 👎🏽…. no need surgery, phew!) We’ve had this unused waffle maker that we got from our wedding 🎁 (4 years ago!😳) so I found a recipe….. Veganized and made it Gluten-Free, and it came out to be a banging success! I topped off with Vanilla Glaze and Coconut Bacon!! 

Churro Waffle Batter

  • 2 cups of Almond Milk
  • 1 teaspoon of Bragg’s Apple Cider Vinegar
  • 3 Tablespoon of Grapeseed Oil
  • 3 Tablespoon of Trader Joe’s Maple Syrup
  • 2 cup of Gluten-Free flour of your choice (I used Bob’s Red Mill)
  • 1/2 teaspoon of Salt
  • 4 teaspoon of Baking Powder
  • 1 Tablespoon of Arrowroot

 

Churro Topping

  • 1 cup of Trader Joe’s Sugar
  • 1/2 cup of Cinnamon
  • 1/2 cup of Earth Balance Butter, Soy-Free
    Churro Vanilla Galze
  • 1 cup of Trader Joe’s Powdered Sugar
  • 2 Tablespoon of Almond Milk
  • 1/2 teaspoon of Vanilla Extract
  • Mix it in bowl and set aside



Instructions Step by step

1. Mix Sugar and Cinnamon in bowl, set aside

2. Melt butter in bowl, set aside

3. Mix milk, vinegar, oil, and maple syrup first then add flour, salt, baking powder, and arrowroot till batter is smooth then set aside

Follow your Waffle Iron’s cooking directions.
Pour Churro Batter into waffle iron and when it is done, lightly brush butter all over the waffle (both sides) then sprinkle sugar/cinnamon mixture on both sides.

**Toppings Ideas**

  • Coconut Bacon
  • Vegan chocolate chips
  • Drizzle of melted chocolate
  • Marshmallows


 

 

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Way better than V8 Savory Veggie Juice (Alkaline, Body Ecology, Raw)

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Way better than V8 Savory Veggie Juice (Alkaline, Body Ecology, Raw)


Every time I make this juice for our Juice Monday, independently of one another, my husband and I will comment on our favorite juice of the day and it’s always this one. It’s so nice to have in the mix, it’s like drinking something between salsa or pizza. It’s a savory juice with all sorts of nutrients and a welcome change to so many of the juices that have greens with citrus and an apple to sweeten it. Absolutely worth a try!! As a side note, I can’t stand V8.
Just a little reminder, if you are juicing, always use organic. You are squeezing all the juice out and if you are using conventional you are bringing the chemicals along with it almost on concentrated form because there is no fiber to pull it out of your body.

Just in case you were wondering, here is the summary of the “dirty dozen” from the Environmental Working Group for 2015. –> Dirty Dozen

dirty clean 2015

Makes 2, 16 oz juices

4 roma tomatoes
1 red bell pepper
6-8 radishes
5 carrots
5 stalks celery (leaves included)
1 cup organic parsley (or 1/2 cup parsley 1/2 cup cilantro, OR 1/2 cup parsley 1/2 basil)
1 small-medium zucchini or 3 medium tomatillos
1-2 cloves organic garlic, according to taste
1/4 red onion or 2 green onions
1/2 poblano or anaheim pepper
1/2 medium beet
2 large kale or collard leaves
1/2 to 1 teaspoon cayenne pepper (adjust to taste)
1 TBS apple cider vinegar
1/2 tsp sea salt

Put em all in your juicer, but try and mix them up, not juicing all of one vegetable/ingredient at one time. Add in the ACV and salt at the end and stir.

ENJOY!!!

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Coconut Yogurt (Alkaline, Body Ecology Diet, Raw)

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Coconut Yogurt (Alkaline, Body Ecology Diet, Raw)

Around here young coconuts have been on sale, which is perfect since Emisha, myself and another good friend Jackie have been doing a detox/reboot. Of course you would want to know what kind! Simply put its a no processed food super low sugar vegan grab free diet. Very much body ecology with a vegan slant. Very alkaline. We are doing it for 2 weeks and then seeing how that treated us.
Back to the coconuts. I’ve been making my own (raw) coconut yogurt and had to share. A lot of these directions depend on what the insides of your young coconut are like. Some have a lot more meat than others, some are a lot drier as well. But I took pictures of mine so you have an idea what I was working with.

coconut with probiotics

The coconuts and probiotics I used. Verified vegan probiotics.

inside of the coconut image

coconut water and meat

my total coconut water and meat from two coconuts

blended yogurt

blended yogurt

close up fermenting

the fermenting is working, and you can see the vanilla specks

2 cups coconut meat
2 probiotic capsules, emptied into blender
**Stevia to taste (I think I did 2 tsp, but depends on the stevia brand. I used wholesome sweetener)
1+ cup coconut water (from the coconut you just opened)
1 1/4+ cup water
Dash salt
1/2 vanilla bean, center scraped out (optional)
Put all items in your blender and blend til REALLY smooth!

After all blended, put in glass containers, covered but not sealed, on the countertop to ferment. Cheesecloth works well, I put the lid of the container over it and just don’t twist it on at all. It needs air to go through it’s process. It will expand and expand and EXPAND if it doesn’t have air. I’ve found that no more than 12 hours is best, but it also depends on the temperature in the room. I’ve done 6-9 hours as well. Watch it and taste it, it’s done when you like it. After it’s done, put it in the fridge, now it can be sealed. Usually mine keep fermenting, good probiotics, so make sure you consume it decently soon.

**If you are trying to do an all alkaline or a candida diet friendly recipe, opt for stevia (and for less calories). If not, you can use a bit of maple syrup or coconut sugar, but if you do it during the blend it will make your yogurt ferment quicker.

 

coconut yogurt with homemade yogurt

coconut yogurt with homemade yogurt

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Orange Creme Smoothie

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This is a real simple smoothie and it doesn’t use nut milk. I’ve been reading up on the effects of carrageenan in our food. Just a quick explanation; it’s used to make creamy things hold together & not separate… dairy & nondairy alike, unfortunately. There are several almond and coconut milks that use it. If you want to read more about carrageenan here is an article on it.

Carrageenan Article

 

So, l have a renewed focus on making my own nut milk (and not just being lazy). I didn’t have any made today, but happened to have some coconut water in the fridge. Coconut water is great for you, some people aren’t crazy about the taste though. Why not use it to make a nice creamy smoothie? Hydrating and gives you protein plus orange cream is a great flavor. Fabulous for a lighter breakfast or a post workout drink.

Vegan Orange Creme Coconut Water Protein Smoothie
Makes about 30 oz

8 oz coconut water
½ banana
1 orange, peeled
1 scoop vanilla protein powder (I used Vega’s Viva Vanilla, love that stuff!!)
½ TBS Maca powder (optional)
8 ice cubes

Throw it all in the blender and blend until smooth. My personal recommendation is: start with the coconut water and end with the ice cubes, it’ll make things blend better.

Much love!!

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Vegan Gluten Free Zucchini-Onion Cakes

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Vegan Gluten Free Zucchini-Onion Cakes
The cakes while being cooked

The cakes while being cooked, right bottom one hadn’t been flipped over yet

zucchini cakes with all the fixins!!

zucchini cakes with all the fixins!!

Zucchini cakes with lettuce leaves instead of a bun, making it handheld.

Zucchini cakes with lettuce leaves instead of a bun, making it handheld.

1 medium zucchini, grated
2 medium carrots, grated
1/2 sweet or yellow onion, diced small
1 clove garlic, minced
1/3 C cooked quinoa
2 TBS sundried tomatoes
2 TBS roasted red peppers
1/3 C Gluten Free Flour
2 TBS Flax Meal
2 TBS hummus of choice (I used roasted red pepper hummus)
1/2 tsp sea salt
1/4 tsp black pepper

Combine grated zucchini, carrot and onion in a bowl. In a food processor, pulse chop the garlic, quinoa, sundried tomatoes & roasted red peppers about 6 times. Then add to zucchini mixture.
Now you will want to heat up your skillet (med-hi) so it will be primed and ready when the batter is finished.
Add in the flour, flax, hummus, salt and pepper and mix til everything is coated equally. You may want to get in there and use your hands.
Put some oil down in the skillet to prevent sticking, or some nonstick spray. Scoop out batter, about 1/3 cup worth, and flatten into a cake/patty on the heated skillet. Brown on one side, then flip and brown on the other. They won’t cook all the way through, just the outsides will be slightly crisp.
Serve immediately (they start to get mushy after a bit from the liquids in the vegetables, I set them on a paper towel to help with that).

I often serve them with:
hummus or petso
tomato
cucumber
avocado
grilled onions
greens

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Strawberry Shortcake Green Smoothie

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Vanilla Almond Coconut Granola

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Vanilla Almond Coconut Granola

I love granola, always have, but it seems like it’s something that USED to be good for you, but is no longer. They add all sorts of sugar into them, and there is almost always wheat. One of my favorites is a vanilla almond macaroon granola, so, I thought I would make a healthier LIGHTER version of it.

If you can’t find puffed millet, puffed rice works just as well. OR you can just put another cup of oats.

I used coconut sugar because I’m crazy about it. If you have a different sweetener you prefer, you can certainly use that. For those of you who don’t know, brown rice syrup is sweet, but isn’t much more subtle than agave/maple/honey, it has more of a caramel taste to it. And stevia, that is really sweet, that’s why it’s only a few drops.

If you don’t have coconut butter, you can use almond butter, although it will give you a different taste. It is ALMOND Vanilla Coconut Granola though, so it will work just lovely!


Vanilla Almond Coconut Granola

Vanilla Almond Coconut Granola

yummy

Makes about 5 cups

1 c shredded unsweetened light coconut
1 c rolled oats
1 c puffed millet (you can use more oats if you would like)
1/4 c ground buckwheat groats or buckwheat flour
1/4 c ground flaxseed
2 TBS flaxseed
1 c almonds (I did threw it in my blender and pulsed it about 5-8 times)
1/2 tsp salt

1/4 c coconut sugar
2 TBS brown rice syrup
8 drops vanilla stevia
1 tsp vanilla extract
1/2 tsp almond extract
1 banana
3 tbs coconut oil
5 tbs coconut butter

Preheat the oven to 325F

Combine ingredients down to (and including) the salt, in a large bowl and mix.

Next throw the rest of the ingredients in the blender and blend until smooth. Pour the mix over the dry ingredients in the bowl and make sure it’s mixed through out.

Once its mixed line a cookie sheet with foil and pour granola onto it. Make sure to get it evenly spread all over the pan. If your pan is large, you can use one, if it’s small you will have to use two (otherwise the bottom and top will get toasty while the middle won’t, and it will take longer to cook).

 

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