Tag Archives: breakfast

Sausage – Vegan and Gluten Free

Featured

Posted on by

Sausage holds a special place in my heart, but I stopped eating it years ago. I tried the commercial vegan brands but they are still very processed and not all that healthy. So I started looking for ways to make a delicious version of sausage that is still healthy.

A healthy breakfast is important but sometimes a smoothie or a bowl of oatmeal just isn’t that appealing. After doing some research, I found that our grandmothers had solved this problem back in the 40’s. It’s called oatmeal sausage. I’ve tried a number of different recipes and this is my version. Now I know that you can make something as hard as you want to, but I’m going for quick and easy.

Oatmeal Sausage

  • 2 cups of water
  • 1 1/2 cups oatmeal
  • 2 Tbs vegetable stock concentrate or powder
  • 1/2 tsp ground fennel
  • 1 tsp poultry seasoning
  • 1 tsp Italian seasoning
  • 2 cloves of garlic finely minced (or use garlic powder)
  • 1 Tbs (generous) dried onion flakes (or use onion powder)
  • 1/2 tsp red pepper flakes (if you like it spicier, add more)
  • 1/4 tsp salt or to taste
  • 1/4 tsp ground black pepper or to taste
  • 1 tsp (generous) mushroom powder (if you have it)
  • 2-3 Tbs ground flax
  • 1/3 cup nutritional yeast
  • 2 Tbs olive oil

The seasoning is totally up to you and your taste, so use your favorites and leave out anything you don’t like.

In a sauce pan, combine water (plus stock), all seasonings except flax. Heat for about 5-7 minutes. Stir in oatmeal, nutritional yeast, ground flax and cook until the oatmeal becomes very thick. Remove from the heat, cool, and then chill up to overnight.

When chilled, the oatmeal should be very thick so it does not pour from the pan. Stir in the olive oil.

Divide the mixture into even portions and form into balls. Then form patties. I used an ice cream scoop to keep the patties uniform but you can make them any size you want. You can also form some of the mixture into small sausage links. Chill for an hour.

For the sausage links, form the sausages, roll them tightly in parchment paper and again in aluminum foil. Roll tightly and twist the ends. Chill once more for about 10 minutes. When chilled, place the sausage rolls into the steamer and steam for around 20-30 minutes. Remove from steamer and briefly chill once again.

When the sausage rolls are chilled remove the wrappers and put on a tray and place in the freezer. When frozen you can put them into a ziplock and store in the freezer.

For the sausage patties, chill them briefly and then place in to a pan and lightly brown them in a small amount of oil. If you are going to eat them right away, just brown them thoroughly and serve. To store, place the lightly browned patties on a tray and place in the freezer. Once frozen you can store them in a ziplock.

Using the two different methods worked better for me and I like the texture better for the sausage links. You can also use this same method to make larger sausages like hot dogs and bratwurst.

I like this method because it eliminates unnecessary steps. There’s no baking or boiling and the seasoning is cooked right into the oatmeal. It’s important that the oatmeal mixture is very thick. This is the reason for the ground flax meal.

There are hundreds of recipes out there that use these ingredients for everything from breakfast sausage to hot dogs to brats. Try it. I think you’ll enjoy it and it’s a great way to get your daily oatmeal.

Scones and Roses

Posted on by

Photo by E Broughton

Photo by E Broughton

Second breakfast is known and practiced in our house, especially around 10 ‘clock on a lazy weekend morning with the sun shining and the birds singing and the temperature edging toward 60.  Now I’m not talking about healthy, good for you, oatmeal with fruit kind of stuff.  Second breakfast on a morning like this calls for tea or coffee served in your best tea cup, some homemade rose petal jelly, and fresh baked buttermilk scones on the pretty china plate that doesn’t match any of the other dishes.  It all starts with the scones.  The recipe I used is based on a recipe by Marion Cunningham that I saw on Julia Child’s TV show, but of course I had to make a couple of adjustments because I’m like that and I was out of buttermilk.  I think I like my version better but judge for yourself.

Buttermilk Scones

Ingredients:

  •  3 cups all purpose flour
  • 1/3 cup sugar
  • 2 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon salt
  • 6 ounces unsalted butter, cut into small cubes (1 1/2 sticks of butter)
  • 1 cup of buttermilk (I substituted 3/4 cup plain whole fat yogurt mixed with 1/4 cup milk – allow to sit for 5 minutes before using)

Preparation:

Preheat the oven to 425 degrees.

In a large bowl combine flour, sugar, baking powder, baking soda and salt.

Photo by E Broughton

Photo by E Broughton

 

 

 

 

 

 

 

Add in the butter cubes and using a fork or our fingers, work the butter into the dry mixture until it looks like lumpy sand.  Don’t over work.

 

Photo by E Broughton

Photo by E Broughton

Then add the buttermilk or yogurt/milk mixture.  Stir until thoroughly mixed and turn the dough onto a clean, floured surface.

Photo by E Broughton

Photo by E Broughton

Pat the dough into a 1/2 inch thick circle and cut into triangles.  You could also roll out the dough and use a biscuit cutter to make round scones.

friday 008

Photo by E Broughton

 

 

  Place the scones on an ungreased baking sheet and brush generously with melted butter.

  Sprinkle lightly with sugar.  Bake for 10 minutes or until the scones are lightly golden.

Remove from the oven and allow to cool on a rack.  Before you remove them from the pan, drizzle a glaze (mix powdered sugar and water) over the top and let cool until the glaze firms.

friday 009

Photo by E Broughton

 

Serve on a pretty plate with tea or coffee and homemade rose petal jelly.

Scones and Roses 2

 

 

 

 

 

 

 

Enjoy!

Broth for Breakfast

Posted on by

When it comes to breakfast Americans love their bacon and eggs, and most of all we love our sugar.  But, there are better choices for breakfast than pop tarts or cereal that’s so sweet you can smell the sugar (yes, you actually can).  As a matter of fact most of the rest of the world, if they get breakfast, start the day with soup which seems to be catching on here in the U.S.  One of the hot new trends is switching from a big, overpriced cup of gourmet coffee to a big, overpriced mug of bone broth.   I guess it’s a move toward better nutrition, but it’s still overpriced, and it’s made from bones, so I’m opting for a plant based version instead.  To each his own.  For me, there’s something comforting about a big mug of warm soup, and once you get over the idea that soup for breakfast is just too weird, you discover a whole panorama of tasty possibilities.  Here are some ideas I’ve  come up with that are broadening breakfast horizons at my house.  Give it a try.

 Spicy Breakfast Broth 2 Ways

Ingredients

  • 2 cups vegetable broth
  • ¾ cup V8 Juice (spicy or original, your choice)
  • 1 tablespoon finely chopped scallion including some green tops
  • ½ teaspoon dried oregano
  • ½ teaspoon dried ground cumin
  • Salt and pepper to taste
  • 2 ounces plain avocado or guacamole
  • ¾ teaspoon Siracha (optional)

Directions

In a saucepan, heat the scallions in a small amount of vegetable stock.

Broth for Breakfast - Scallions 4

 

 

 

 

 

Add V8 juice, oregano, cumin and salt and pepper.  Season with a few drops of siracha.

  1. Serve with avocado toast on whole wheat bread.
  2. Whisk avocado or guacamole into the broth and serve a hard-boiled egg on the side.

Spicy Vegetable Broth - Breakfast 2                                                  Spicy Vegetable Broth - Breakfast 4

 

This recipe makes 2 generous 1-cup servings.  Store in a glass container in the refrigerator.  Pop in the microwave to warm or serve it chilled.

Broth with Bean Sprouts and Vegetables

Scallions

 

 

 

 

 

 

 

Ingredients

  • 3 cups vegetable broth
  • ½ cup mixed vegetables, fresh or frozen
  • 1 tablespoon finely chopped scallions
  • ¼ cup bean sprouts
  • 1 teaspoon minced ginger
  • 1 clove garlic, minced
  • 2 fresh mushrooms thinly sliced, or 1 tablespoon mushroom powder
  • Salt and pepper to taste

 Directions

  1. In a saucepan, heat the scallions, garlic and ginger in 2 tablespoons of broth until softened.
  2. Add the rest of the broth, vegetables and mushrooms or mushroom powder. Salt and pepper to taste.
  3. Add the bean sprouts and heat through before serving.
  4. For extra protein float a boiled egg or serve on the side with toast sticks.

Thai Style Coconut Soup

Of course, if you prefer your breakfast creamy and a little sweeter, here’s a slightly more exotic way to start your day.

Thai Style Coconut Soup

Ingredients

  • 1/2 medium onion, diced
  • 1 smallish red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 small carrot, thinly sliced
  • 2 tablespoons vegetable oil (I used almond oil but olive oil works also)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/8 teaspoon cayenne
  • 3/4 cup diced tomatoes (fresh is best but canned will work)
  • 1 cup coconut milk, unsweetened or vanilla
  • 1/2 cup peanut butter (I used almond)
  • 1/4 cup vegetable broth
  • 2 tablespoons fresh lime juice
  • salt to taste
  • ¼ cup fresh chopped mint, basil or cilantro leaves for garnish

Directions

Sautee the onion, peppers and garlic in olive oil in a large pot until onions are soft, about 3-5 minutes.

Coconut Soup 1

 

 

 

 

 

 

 

Add the remaining ingredients, except for the basil and bring to a simmer. Allow to cook over low heat for one hour.

Coconut Soup 2

 

Coconut Soup 3Transfer half of the soup to a blender and puree until smooth. Return to the pot. Add basil or cilantro and enjoy your coconut soup!

*You can add ¾ cup chickpeas to increase the protein content, but it’s optional and I usually leave them out.

♦

Breakfast Five Ways

Posted on by

If you’re one of those people that can’t stand the thought of food “pre-coffee,” you probably don’t spend any time thinking about breakfast which is too bad because it’s yummy and the most important meal you’ll eat all day.  No excuses, for your own good, suck up that first cup and prepare to force down that first bite of breakfast.  I guarantee by the third day, you’ll hit the floor hungry and be a lot more wide awake by the time you get to work.  Now, I have years of experience scrambling to get to work on time which made breakfast in the drive-thru really tempting.  But instead of indulging in a paper wrapped fat bomb, I managed to come up with some breakfast recipes that are fast, easy and offer maximum nutrition. No one wants to just eat the same thing every day (well, some people might, but I think that’s just downright boring), so here are five different breakfasts that I use to make those hectic mornings (heart) healthy and delicious.  You can have breakfast ready in less than 15 minutes and be out the door and on your way. 

Salsa Eggs on Toast (1 serving)

Salsa and Eggs

Scrambled Eggs with Salsa

I like to start my week with eggs, and Salsa Eggs on Toast is a tasty, convenient, high protein way to start the day.

  • 1 egg scrambled (or 1/4 cup egg beaters)
  • 1 slice of whole wheat toast
  • 1 tablespoon of your favorite salsa (I like black bean and corn)

Heap the scrambled eggs on the toast and top with spicy salsa.   For more servings just increase the amounts in proportion.

Blueberry Quinoa Parfait (1 serving)

Blueberry Parfait

Blueberry Quinoa Parfait

This is almost like dessert for breakfast.  Husbands, kids and other household entities will love it too.

  • 1/2 cups cooked quinoa
  • 1/2 cups vanilla yogurt
  • 1/2 cups blueberries
  • 1/4 cup toasted walnuts or pecans, chopped

You can save yourself some time by cooking the quinoa the night before and putting it in the refrigerator.  I use quinoa frequently, so I usually have some on hand.

In a parfait dish or tall glass, layer the quinoa, yogurt and nuts.  You could also use cereal in the place of nuts. Again, adjust the proportions for more or fewer servings.

Avocado Toast with Fruit and Cottage Cheese (1 serving)

Toast with Avocado and Cottage Cheese with Fruit

Avocado Toast with Fruit and Cottage Cheese

If you’re not a big fan of plain avocado, try using guacamole.

  • 1 slices whole wheat toast
  • 1/2 ripe avocado, peeled and mashed
  • 1/2 cup fruit (blueberries, raspberries, strawberries, etc.)
  • 1/2 cup cottage cheese (or plain Greek yogurt)

Peel and mash the avocado and spread on the whole wheat toast.  Sprinkle with lemon juice and salt and pepper to taste (try a few dried red pepper flakes)

Serve open face on a plate with a scoop of cottage cheese and fruit.

Egg, Cheese and Spinach Wrap (1 serving)

Spinach Egg Wrap

  • ¼ cup frozen chopped spinach
  • 1 egg plus or 1/4 cup egg substitute
  • 1 ounce shredded pepper jack cheese
  • ½ avocado, sliced or mashed (or use store-bought guacamole)
  • 1 whole wheat tortilla wrap
  • Salt and pepper to taste

Spray a skillet with cooking oil, sauté the spinach until wilted.

Combine the egg and egg white and beat with a fork or whisk.  Add to the spinach and scramble gently.

Egg and Spinach Scramble

Egg and Spinach Saute

Spread the mashed avocado on the tortilla and place the egg and spinach mixture in the center.  Sprinkle shredded cheese on top.

Tortilla with Spinach and Egg

Spinach Egg Cheese on a Tortilla

Fold burrito-style.  Cut in two pieces.  You could even wrap it in some aluminum foil for a take-along breakfast.

 Toasted Walnut and Apple Breakfast (1 serving)

Just the right amount of juicy and crunchy in a high protein bowl of goodness. 

 

Apple Cottage Cheese

What you’ll need

 

  • 4 ounces cottage cheese
  • 1 apple chopped
  • 1 tablespoon chopped walnuts
  • 1 slice whole wheat bread toasted

Place cottage cheese in blender or food processor, process until smooth.  Stir in fruit and walnuts and spread mixture on toasted bread or eat it with a spoon, it’s yummy either way.

Cottage Cheese Apple and Walnuts

Apple Cottage Cheese Breakfast Bowl

Please feel free to share your own variations and comments are always welcome.