Beet smoothie

https://www.wellplated.com/beet-smoothie/ 

I had a lot of beets I had roasted and lots of berries in the fridge, so this perfectly met my needs.  I was inspired by Aruna's beet smoothie that she brought for lunch last week.  I added agave, but if I had remembered to add the chia / hemp or oatmeal, it might not have needed it.  Or maybe a few ice cubes to water it down.  In any case, it was good!  Ingredients below are only for one small smoothie. 

Blueberry Beet Smoothie. Sweet, creamy, and packed with fiber, protein, and antioxidants! This healthy breakfast smoothie is perfect for weightloss or for kids. Delicious, fruity, and the beets aren't too strong.

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PREP: 4 mins

COOK: 1 min

TOTAL: 5 mins

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SERVINGS: 2 small or 1 large smoothies

Ingredients

  

• 1/2 cup unsweetened almond milk or milk of choice
• 1  cup mixed frozen blueberries or mixed berries
• 1 small beet peeled and diced (about 8 ounces)
• 1/4 cup frozen pineapple
• 1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
• Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
• Optional mix-ins: chia seeds hempseed, and/or ground flaxseed (I like mine with a sprinkle of chia or hempseed; hempseed is what you see pictured in the photos); I also like to add 2 tablespoons oatmeal to make the smoothie even more filling.

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Instructions

 

• Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a high speed blender such as a Vitamix (if you do not have a high speed blender, I’d suggest microwaving, roasting, or lightly steaming the beets before using so that they are softer and puree more smoothly). 
• Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.

Notes

• While I wouldn't describe this smoothie as being too "beet-y," you can detect the flavor of the beets. If this is a concern, you can try reducing the amount of the beets and increasing the amount of berries. I like using either all blueberries or a mix of blueberries, raspberries, and blackberries. Adding 2 tablespoons oatmeal also mellows the beet flavor.

Nutrition

SERVING: 1gCALORIES: 95kcalCARBOHYDRATES: 19gPROTEIN: 4gFAT: 1gCHOLESTEROL: 2mgFIBER: 4gSUGAR: 13g

tofu scramble

 https://simpleveganblog.com/simple-tofu-scramble/

I had silken tofu that I needed to use, but this would be better with firm, I believe.  In any case, I first toasted ras el hanout, turmeric and cardamom.  Then sautéed the tofu.  Then added some salt and pepper.  It was very good, especially on toast with guacamole.  

Chocolate chocolate chip pancakes

For father's day, this was well-received ;-)
https://www.food.com/recipe/chocolate-pancakes-268701

INGREDIENTS

Nutrition

• 1⁄2

  cup  all-purpose flour
• 1⁄2

  cup  whole wheat flour
• 1⁄4

  cup unsweetened cocoa powder
• 3 

  tablespoons  granulated sugar
• 2 

  teaspoons  baking powder
• 1 

  pinch  salt
• 2 

  large  eggs
• 1 

  1 cup  1% low-fat milk or 1 cup soymilk
• 2 

  tablespoons  water
• 2 

  tablespoons  canola oil
• 1⁄2

  teaspoon  pure vanilla extract
• 1⁄2

  cup semi-sweet chocolate chips
•   raspberries (optional) or strawberry (optional)
•   vanilla yogurt (optional)

  
  

• In a large mixing bowl or a food processor fitted with the steel blade, combine flours, cocoa, sugar, baking powder, salt. Mix well.
• Add the eggs, milk, water oil, and vanilla. Whisk together, or process 8-10 seconds, or until smooth and blended. Using the rubber spatula, mix in the chocolate chips.
• Spray a large nonstick frying pan or griddle with cooking spray and heat over medium heat.
• Drop the batter, using a scant 1/4 cup for each pancake, into the frying pan.
• Cook for 2-3 minutes, or until bubbles appear on the top. Turn pancakes with a rubber spatula and lightly brown for 2-3 minutes.
• Repeat with remaining batter. Because chocolate chips tend to sink to the bottom of the batter stir often. Serve pancakes warm with berries or yogurt.

slow cooker oatmeal

From pinterest - Mother Thyme
http://www.motherthyme.com/2013/01/overnight-steel-cut-oats.html

adapted:

1 cup steel cut oats
2c plain soy milk
2c water
1 Tbsp maple syrup (or agave)
1 tsp vanilla extract
3/4 tsp pumpkin pie spie
1/4 tsp salt

Combine all ingredients and cook in slow cooker for 7 hours on low.

That's it!!

Scrambled Eggs with Sweet Potato Hash

Healthy Recipes: Scrambled Eggs with Sweet Potato Hash

This is an easy breakfast that you and your kids can make together

Kate Sherwood • September 11, 2014
Posted in Healthy Recipes.


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from nutrition action.com

Sweet potatoes are hard to cut because they are so firm but a few minutes in the microwave will soften them enough to cut easily and finish cooking fast. If you want more than 1 egg, mix egg whites or some crumbled firm tofu into your whole egg. You can find cartons of egg whites in the refrigerated section near the eggs.

Act now to download your FREE copy of Healthy Recipes: Salads that are Good for You without cost or obligation.

Ingredients:
1 small sweet potato (about 1⁄3 lb.), peeled
1 tsp. extra-virgin olive oil
¾ cup chopped bell pepper
¼ cup chopped onion or scallion
1 whole egg
1 Tbs. non-fat or low-fat milk
1⁄16 tsp. kosher salt

Directions:
• Microwave the potato for 3 minutes then run under cold water to cool.
• Cut the potato into cubes. ln a small, nonstick skillet, heat the oil over medium heat. Sauté the potato, peppers and onions until potatoes are tender, 3-5 minutes.
• In a bowl, whisk the eggs, milk and salt together.
• Move the sweet potato, pepper and onion onto a plate.
• Pour the egg into the skillet and stir constantly with a wooden spoon or rubber spatula until the eggs are hot and clump together.

Nutrition Information:
Calories: 280
Fat: 10 g
Saturated Fat: 2.5 g
Protein: 10 g
Carbohydrates: 38 g
Fiber: 7 g
Sodium: 270 mg

Fruited Breakfast Quinoa

Adapted from The Cancer Survivor's Guide: Foods that help you fight back by Neal Barnard, MD and Jennifer Reilly, RD

Quinoa is technically a seed, but used as a grain.  It has a bitter resin-like coating, saponin, that must be rinsed off thoroughly before cooking.  I use a very fine mesh strainer to do this. Barnard's book suggests covering the quinoa with water in a mixing bowl and rub it between the palms of your hands.  Pour off the cloudy liquid through a strainer.  Repeat two or three more times until the rinse water remains clear.

I used the basic idea of this recipe, but mixed the non-dairy milk with water.

Ingredients:

1 cup vanilla rice or soy milk
1/2 cup water
1/2 cup quinoa, rinsed and drained

mixture of raisins, dried cranberries, apricots and/or
 mango, to taste
1/4 tsp vanilla extract


Directions:

1) Combine the rice or soy milk and quinoa in a medium saucepan.  Bring to a gentle simmer.  COver and cook for about 15 minutes, until the quinoa is tender.  I like to leave it just a little crunchy.

2) Stir in the fruit and vanilla extract.  Cover and cook for 2 more minutes.  Serve warm or chilled.

3) Stored in a covered container in the refrigerator, leftover fruited quinoa will keep for up to 3 days.