Breakfast Dishes

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Dr. Fuhrman's Blueberry/Flax Yogurt

Zucchini Raisin Muffins

1/4 cup raisins
1/2 cup bran (if you don't have, then skip)
1/2 cup boiling water
1/2 cup orange juice
1/3 cup honey or sugar
2 cups shredded zucchini
1 T egg replacer mixed with 4 T of water (can get this at most supermarkets in the baking aisle)
1 cup whole wheat pastry flour
1/2 cup blue or yellow corn meal
4 tsp balling powder
2 tsp cinnamon

Preheat oven to 375 degrees. Put the raisins and bran in a large bowl and add the boiling water. Stir together the orange juice, honey, zucchini and egg replacer, and then stir into the raisins and water. Stir the dry ingredients separately, and then fold them into the wet mixture. Pour the batter into a nonstick muffin tin and bake at 375 degrees for 20 minutes.

Makes 12 muffins. These moist muffins make a good breakfast, dessert of anytime treat.

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Healthy Muffins

"The McDougall Quick & Easy Cookbook" by John and Mary McDougall

1 1/2 cups hot water or apple juice
1 cup applesauce
1/2 cup honey
1/2 cup raisins
2 cups whole wheat flour
1 cup oat bran
2 cups oatmeal
1 1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp pumpkin pie spice

Preheat oven to 350 degrees. Mix the hot water, applesauce, honey, and raisins together and let rest for 10 minutes. Combine all the dry ingredients in a large bowl and mix well. Add the wet ingredients to the dry and mix. Do not over beat. Pour into a nonstick muffin pan and bake for 35 minutes. Let rest in the muffin pan for 5 minutes after removing from the oven to make them easier to remove from the muffin pan.

Note: this is the basic recipe however we have been adding big chunks of fresh fruit to these and they have been delicious.

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Pancakes

2 cups vanilla soy milk
2 cups "Feam" brand pancake mix (unbleached wheat soya)

Place soy milk in blender first
Put pancake mix on top
Turn on blender low until all ingredients are incorporated

Preheat nonstick pan to medium high heat
Pour about a 2 oz drop of batter onto the pan
Allow mix to spread evenly
Cook for about 45 seconds. Bubbles will lightly form and break around the outside
Gently slide spatula under pancake and flip
Cook for an additional 20 to 30 seconds
Remove pancake and wipe pan quickly with paper towel to remove any debris

Yield 10 pancakes = 5 servings

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Dr. Fuhrman's Blueberry/Flax Yogurt

2 cups fresh or frozen blueberries
3/4 cup soy milk
1 tablespoon flax seeds
3 medjoll dates or 6 deglet noor dates

Blend until smooth in blender or Vitamix.

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Dr. Fuhrman's Patriotic Salad

1 cup fresh or frozen blueberries
1 cup fresh or frozen strawberries
6-12 lettuce leaves
1 banana
1/2 cup soy milk

Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in bowl. Pour topping over fruit and serve.

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Fruit Plate

One whole grapefruit or two oranges
One box of blueberries
One box of strawberries
Lettuce (optional)

Arrange on a plate and serve.

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Scrambled Tofu

1 small onion (or several green onions), chopped
1/2 cup green pepper, chopped fine
2 cups firm tofu, drained and cubed
2 cloves garlic, chopped
black pepper to taste

In a large skillet, saute onion, green pepper, and garlic in 1/3 cup water for 5 minutes. Add the tofu and spices and cook another 5 minutes. Add a little Vege Base or Mrs. Dash as a flavoring.

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Frozen Banana Fluff or Strawberry Freeze

1 banana per person

Peel and freeze ripe bananas in a plastic bag or kitchenware.

1/4 cup vanilla soy milk
dash vanilla extract, optional

Place the soy milk in the food processor, with the S blade in place. Turn the machine on and drop in small slices of frozen banana, one by one. Ground flax seeds can be added to the top at the time of serving. The same recipe can be made with other frozen fruit. Try one cup of organic frozen strawberries, and 1/2 banana per person.

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1 yellow banana for each person
tortillas
1 or 2 Tbsp soy nut butter
cinnamon
organic brown sugar
raisins or nuts (optional)
unsweetened shredded coconut (optional)

Spread the soy nut butter in the tortilla Assemble put in the banana Sprinkle cinnamon on top of banana add any extra ingredients Enjoy!

Serves: many

Preparation time: 5 mins

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Makes about 5-inch waffles

1 cup millet
1 cup buckwheat
1 cup water
2 Tbsp margarine
2 Tbsp honey
1/2 tsp sea salt
1/2 tsp cinnamon
3 to 4 Tbsp sunflower seeds

1. In a mixing bowl, cover millet and buckwheat with water. Cover bowl and let stand on the counter overnight (at least 3 hours).

2. Drain, rinse and place soaked grains in a blender or food processor. Add 1 cup water, margarine, honey, salt, and cinnamon. Process until mixture becomes quite smooth (with little or no whole millet remaining.)

3. Preheat waffle iron. Pour batter into the hot iron, sprinkle the top with sunflower seeds, close and bake until crispy and golden.

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2/3 cups bulgur (dried cracked wheat)
1 1/3 cups cold water
dried fruit of choice, chopped (I love craisins, apricots, raisins, papaya)
nuts
favorite spices (cinnamon or nutmeg work well)
seeds (sunflower, pumpkin)
brown rice syrup - I imagine maple syrup or honey could also work

Add the bulgur to cold water, bring to a boil, and then down to a simmer. Simmer in a covered pan for 12-15 minutes. After it is cooked thoroughly, add the dried fruit, seeds, and nuts...however much you want. A handful of each, perhaps. It's your recipe now. Add spices if you want. Then, put it in a cute little bowl and drizzle it with plenty o' syrup. Serve hot!

Serves: 2

Preparation time: 20 minutes or so

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4-5 mashed bananas  
3 cups rolled oats
2 teaspoon baking powder
molasses or maple syrup to taste
pumpkin pie spice, to taste
nuts, if you want

Mix it all together. Pour into greased muffin tins, and bake for 25 minutes at 350 degrees.

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1 lb extra firm tofu
1 package Tofu Scrambler from Fantastic Foods
1 can chopped chilies
1 jar salsa (medium preferably)
sliced soy cheese
warmed corn

Cook tofu that has been mashed with a fork on medium high for 5 minutes, stirring frequently. Add a fourth of the jar of salsa and the can of chilies. Stir in the Tofu Scrambler and add another fourth jar of salsa. (In place of the water called for in the tofu scrambler recipe) Let all the ingredients cook together. Add the cheese on top. Let sit for a minute at least. (Could be put into a breakfast burrito) Serves: 4

Preparation time: 15 min

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4 bricks firm tofu
2 onions - sliced fine
1 tsp chili powder
2 tablespoon corn
coriander leaves/parsley - sliced fine
salt to taste

Mash tofu, add rest of ingredients and make a slightly thick batter. Grease griddle, pour spoonfuls of mixture and spread out like omelet. Can be eaten with chili/tomato sauce. Turmeric can be added for yellow coloring.

Serves: 4

Preparation time: 1/2 hr

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