Recipes – Breakfast

Breakfast can be a challenging meal for those first starting out with Soul Nourishment. A frequent question is “what can I eat besides cereal?” Here are recipes to start your morning feeling nourished and vibrant.

Hot Breakfast Dish

This recipe was contributed by CSAC Irmgard Rodgers. If your local stores don’t carry teff, you can order it online! This gluten-free grain is packed with protein and nutrients, and is a staple from Ethiopia.

Add equal amounts of teff and amaranth, and if desired, rinsed quinoa with the amount of water as per cooking directions on the packages. (I use the rice cooker insert of a vegetable steamer to cook this – avoids messy spills and boil-overs!)

If cooking on a stove, stay close by and stir frequently, adjusting the temperature as needed. Add dried berries, dates and/or fruit as desired (rinse first if sulfured!)

When done (between 20 and 30 minutes) carefully scoop or pour the cooked grains and cooking water into a blender. Lock the cover of the blender in place securely before starting to blend the mixture, if necessary cover the top of the blender with a towel to protect yourself from hot food particles. Add hot water if needed for desired consistency. About half a cup of the blended mixture makes a nice, satisfying breakfast per person.

Add agave syrup, cinnamon and cut up fresh fruit if desired. (Soak a teaspoon of flaxseeds, a teaspoon of chia seeds and a teaspoon of hempseeds in warm water while the grains were cooking, and then added this to the mixture in the blender for added nutritional benefits.) A Vita-Mix blender of course works best. 🙂

Not Your Usual Muffins

A unique blend of bananas and blueberries combine with whole wheat flour and oat bran in this recipe to make a healthy, vegan alternative to regular muffins. This recipe was created by TOSA family member Erin Schultze.

Ingredients:
1 cup whole wheat flour
½ cup all-purpose flour
¼ cup oat bran
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
½ tsp salt

1 cup mashed ripe bananas (2 large, or 3 small)
1 egg equivalent of egg replacer (such as Ener-G)
½ cup agave nectar
½ cup unflavored soy milk
2 T fresh lemon juice
1 tsp vanilla

2 T coconut oil
1 cup frozen blueberries (unthawed) or 1 cup fresh blueberries

Preheat oven to 400* degrees and line 12 muffin cups with paper liners.

Whisk dry ingredients together in medium bowl.

Combine wet ingredients in separate bowl (except coconut oil & frozen blueberries).

Pour wet ingredients into dry ingredients and stir until just combined.

Add coconut oil and mix until well incorporated.

Fold in blueberries.

Divide batter among muffin papers, place in oven and bake approximately 18-20 minutes or until toothpick inserted in the center of a muffin comes out clean.