The Big Breakfast Book

The Big Breakfast Book Mix & match your favorites! Big Breakfast Book 1

SMOOTHIES Apple Jack Smoothie 1 cup soy or almond milk 1 banana frozen 1 date (or 1 tbsp raisins) 1 cup fresh spinach ¼ red apple cored & diced ¼ tsp ground cinnamon 1. Combine all ingredients in a blender and blend until smooth, adding water if necessary. Per serving: 200 calories, 3.6g fat, 43g carbs, 6.8g fiber, 34.6g sugars, 3.5g protein Add-on: Add oats or a side of fruit. Prep: Freeze banana ahead. Banana Split Smoothie 1 cup soy or almond milk 1 banana frozen 1 cup strawberries 1 tbsp cocoa powder 1. Combine all ingredients in a blender and blend until smooth, adding water if necessary. Per serving: 203 calories, 4.6g fat, 42.9g carbs, 8.7g fiber, 21.6g sugars, 4.3g protein Add-on: Add a side sweet potato. Prep: Freeze banana ahead. Caramel Cream Smoothie 1 banana frozen 1 cup soy or almond milk 1-2 dates soaked in hot water vanilla extract (optional) ground cinnamon (optional) 1. Place all ingredients in a blender and whiz until smooth. Per serving: 174 calories, 3.4g fat, 36.2g carbs, 5.3g fiber, 19.8g sugars, 2.5g protein Chef's Note: You can substitute ¼-½ tsp agave, honey or maple syrup for the dates. You can also use 1-2 tbsp raisins (soaked). Add-on: Add a side sweet potato or rice cakes. Prep: Freeze banana ahead. Creamsicle Smoothie 1 cup orange juice (about 2 oranges) ¾ cup soy or almond milk ¼ tsp vanilla extract ice cubes orange zest (optional) agave or honey (optional) 1. Combine orange juice, milk, vanilla, and about 4 ice cubes in a blender. 2. Blend until smooth and creamy. 3. Taste, adding zest, vanilla or honey/agave as desired. Per serving: 147 calories, 3.1g fat, 27.9g carbs, 1.5g fiber, 21g sugars, 2.5g protein Add-on: Add rice cakes or toast on the side. Big Breakfast Book 2

Mint Chocolate Chip Smoothie 1 cup fresh spinach 1 cup soy or almond milk 1 banana frozen 2 tbsp chocolate chips ¼ cup fresh mint 1. Blend spinach and milk until smooth. 2. Add frozen banana and mint. 3. Blend until smooth. 4. Add chocolate chips and pulse a few times you want chocolate bits. Per serving: 274 calories, 10.4g fat, 44.4g carbs, 7g fiber, 25.4g sugars, 5.5g protein Lower Fat: Use cocoa powder to taste instead of chocolate chips. Add-on: Add a side of fruit or rice cakes. Prep: Freeze banana ahead. Oatmeal Cookie Smoothie 1 banana frozen ¼ cup dry rolled oats 1 cup soy or almond milk ½ tsp ground cinnamon 1 tbsp raisins ground cardamom (optional) 1. Combine all ingredients together in a blender and whiz until smooth. 2. Add extra milk as necessary to achieve desired consistency. 3. Garnish with a dash of cardamom or ground cinnamon. Per serving: 252 calories, 4.8g fat, 50.9g carbs, 7.1g fiber, 20g sugars, 5.3g protein Add-on: Add a side of fruit or a few rice cakes. Prep: Freeze banana ahead. Peach Pie Smoothie 1 cup soy or almond milk 2 cups peach slices frozen 1 tsp agave or honey ⅛-¼ tsp vanilla extract ground cinnamon ground nutmeg ground ginger 1 orange on the side 1. Combine all ingredients (except orange) in a blender. 2. Whiz until smooth. 3. Enjoy orange on the side. Per serving: 286 calories, 4.7g fat, 62.5g carbs, 10.8g fiber, 51.7g sugars, 5.9g protein *adapted from the Food Network Add-on: Add more fruit on the side. 2 cups frozen pineapple ⅔ cup lite coconut milk Pineapple Whip 1. Place all ingredients in a food processor or blender and blend until creamy. 2. Drink as a smoothie or enjoy as ice cream with a spoon. Per serving: 254 calories, 8.4g fat, 49.3g carbs, 4.6g fiber, 32.5g sugars, 3.8g protein *adapted from Hip2Save Lower Fat: Use soy or almond milk and a drop or two of coconut extract (optional) for coconut milk. Add-on: Add a side of rice cakes or more fruit. Big Breakfast Book 3

Raspberry Bliss Smoothie 1 banana freeze half 1 cup soy or almond milk 1 tbsp vegan chocolate chips 1 tsp vanilla extract ½ cup raspberries frozen 2 tbsp dry instant oats 1. Combine ½ frozen banana, milk, chocolate chips, vanilla extract, raspberries and oats in a blender and blend until smooth and creamy. 2. Taste, adding more vanilla if desired. 3. Add remaining banana if desired or eat on the side. Per serving: 284 calories, 8.1g fat, 50g carbs, 9.5g fiber, 23.2g sugars, 5.2g protein Lower Fat: Use cocoa powder to taste instead of chocolate chips. Strawberry Shake 2 cups strawberries frozen 1 banana frozen 1 cup soy or almond milk 2 tbsp dry rolled oats vanilla extract (optional) 1. Add 1 cup frozen strawberries plus remaining ingredients to a blender and blend until smooth. 2. Taste, adding a few drops of vanilla 3. Add remaining strawberries to shake or eat on the side. Per serving: 282 calories, 4.6g fat, 57.4g carbs, 9g fiber, 30.2g sugars, 5.6g protein Add-on: Add more oats and/or fruit. Prep: Freeze banana ahead. Add-on: Add a side sweet potato or rice cakes. Prep: Freeze ahead. Big Breakfast Book 4

OVERNIGHT OATS Apple Pie Overnight Oats ¾ cup soy or almond milk 2 oz plain vegan yogurt ¼ cup applesauce ½ tsp ground cinnamon ¼ tsp ground ginger 1. Combine ingredients in a bowl or jar. 2. Cover & refrigerate overnight. Per serving: 259 calories, 6.1g fat, 41.6g carbs, 6.3g fiber, 10.9g sugars, 9.8g protein *adapted from Wallflour Girl Add-on: Add apple slices or side of rice cakes. Cookie Dough Overnight Oats ⅔ cup soy or almond milk ¼ tsp ground cinnamon dash of ground nutmeg ¼ tsp vanilla extract 2 tsp pure maple syrup 1 tbsp vegan chocolate chips 1. Combine ingredients in a bowl or jar. 2. Cover & refrigerate overnight. Per serving: 279 calories, 8.2g fat, 45g carbs, 5.5g fiber, 14g sugars, 6.9g protein *adapted from Delicious as it Looks Lower Fat: Sub 2 tbsp raisins for chips. Add-on: Add nuts or a side of fruit. Carrot Cake Overnight Oats ¾ cup soy or almond milk ½ carrot shredded 3 dates chopped ¼ cup pineapple diced ½ tsp ground cinnamon ¼ tsp vanilla extract dash ground nutmeg dash ground ginger 1. Combine ingredients in a bowl or jar. 2. Cover & refrigerate overnight. Per serving: 288 calories, 4.8g fat, 56.6g carbs, 8.8g fiber, 21.8g sugars, 7.3g protein *adapted from Delectably Free Add-on: Add walnuts as a topping. Brownie Batter Overnight Oats ½ cup soy or almond milk 2 oz plain vegan yogurt 1 tbsp cocoa powder 1 tbsp agave or honey 1. Combine ingredients in a bowl or jar. 2. Cover & refrigerate overnight. Per serving: 286 calories, 5.4g fat, 51.4g carbs, 6.4g fiber, 20.8g sugars, 10.4g protein *adapted from Dashing Dish Add-on: Add nuts or side of fruit. Big Breakfast Book 5

French Toast Overnight Oats ½ tsp ground cinnamon ½ tsp vanilla extract 2 tsp pure maple syrup ¾ cup soy or almond milk mashed 1. Combine all ingredients (minus banana) in a bowl or jar. 2. Cover & refrigerate overnight. 3. Mix in banana before serving. Per serving: 281 calories, 5.5g fat, 52.8g carbs, 7g fiber, 15.8g sugars, 6.8g protein *adapted from Fit Food Finds Add-on: Add a side of fruit. Lemon Drop Overnight Oats ½ cup soy or almond milk 1 lemon juice 1 banana mashed 1. Combine all ingredients (minus banana) in a bowl or jar. 2. Cover & refrigerate overnight. 3. Mix in banana before serving. Per serving: 286 calories, 4.3g fat, 56g carbs, 8.3g fiber, 15.4g sugars, 7.4g protein *adapted from The Oatmeal Artist Add-on: Add a side sweet potato. Peanut Butter Overnight Oats ⅓ cup dry rolled oats ⅔ cup soy or almond milk 1 tbsp peanut butter 2 strawberries 1. Combine oats and milk in a bowl or jar. 2. Cover & refrigerate overnight. 3. In the morning, stir and top with banana, strawberries and peanut butter. Per serving: 284 calories, 12.1g fat, 38.2g carbs, 6.4g fiber, 10.1g sugars, 9.1g protein Lower Fat: Use PB2 or other low fat peanut butter. Or add plus 1 grapefruit on the side. Add-on: Add more oats/milk and extra fruit. Pumpkin Overnight Oats ½ cup soy or almond milk 1 tbsp pure maple syrup ¼ tsp ground cinnamon dash of ground nutmeg dash of ground cloves dash of ground ginger ¼ cup pure pumpkin 1. Combine ingredients in a bowl or jar. 2. Cover & refrigerate overnight. Per serving: 248 calories, 4.3g fat, 47.5g carbs, 6.9g fiber, 14.4g sugars, 6.6g protein *adapted from Greens n Chocolate Add-on: Add a side of fruit or rice cakes. Big Breakfast Book 6

Raspberry Peach Overnight Oats ⅓ cup dry rolled oats ⅔ cup soy or almond milk 1-2 tsp jam (your choice) mashed 1 peach 1 cup raspberries 1. Combine oats, milk and jam in a bowl or jar. 2. Cover & refrigerate overnight. 3. Mix in banana and top with fresh (or thawed) peaches and raspberries in the morning. Per serving: 285 calories, 4.7g fat, 60g carbs, 14.4g fiber, 21.2g sugars, 7.3g protein Add-on: Add a side of rice cakes or more fruit. Samoa Cookie Overnight Oats 1 tbsp coconut flakes 3 tbsp soy or almond milk 1 tbsp cocoa powder coconut extract Caramel Sauce 1 date 1 tsp pure maple syrup ½ tsp agave or honey (optional) mashed To make Caramel Sauce: Soak date in warm water for 5 minutes. Drain and mix with remaining ingredients, mashing to combine. (You can blend or food process for a smoother consistency.) Refrigerate until use. 1. Microwave oatmeal in ¾ cup water for 1½ minutes in a jar or bowl. 2. Toast coconut flakes, if desired. 3. In jar or tupperware combine cooked oats, coconut flakes, milk, cocoa powder and a drop or two coconut extract. 4. Refrigerate overnight. 5. In the morning, top with Caramel Sauce and enjoy. Per serving: 297 calories, 6g fat, 58.8g carbs, 8.8g fiber, 20.1g sugars, 7.7g protein Lower Fat: Add drop or two coconut extract for coconut flakes. Or use low-fat coconut flakes. Add-on: Add chocolate chips or side of fruit. Big Breakfast Book 7

OATMEAL Banana Bread Oatmeal Blueberry Cobbler Oatmeal ¼ cup applesauce ground cinnamon ground nutmeg 1 tbsp walnuts or pecans vanilla extract to taste to taste (optional) 1 tsp vanilla extract ½ cup blueberries 1 tsp cornstarch 1 tbsp agave or honey 1. Cook oats in ¾ cup water (or more). 2. Mix in applesauce and banana. 3. Stir in vanilla, cinnamon and nutmeg. 4. Top with nuts or additional banana. Per serving: 284 calories, 7.6g fat, 49.2g carbs, 7.1g fiber, 14g sugars, 8g protein Lower Fat: Sub ½ banana for nuts. Add-on: Add more oats (and water) or fruit. 1 cup pitted cherries 3 tbsp applesauce 1 tbsp brown sugar vanilla extract Cherry Vanilla Oatmeal 1. Cook oats in ¾ cup water (or more). 2. Once cooked, mix with cherries, applesauce and brown sugar. 3. Add vanilla extract to taste. Per serving: 283 calories, 3.4g fat, 58.9g carbs, 7.2g fiber, 27.9g sugars, 6.9g protein Add-on: Add more oats (and water) or fruit. 1. Cook oats in ¾ cup water (or more). 2. Add vanilla extract and stir to combine. 3. In a saucepan heat blueberries, 2 tbsp water, cornstarch, and agave/honey. 4. Cook over medium heat until it thickens. 5. Pour it on top of your oatmeal and serve. Per serving: 283 calories, 2.9g fat, 58.5g carbs, 5.9g fiber, 25.4g sugars, 6g protein Add-on: Add more oats/water or fruit or nuts. Chai Oatmeal 1 chai tea bag (or fruit-flavored herbal tea) 1 tsp pumpkin pie spice (or cinnamon) ¼ cup frozen blueberries 1 tbsp pure maple syrup 1. Steep tea bag in ¾-1 cup hot water for 3-4 minutes. 2. Discard tea bag and cook oats in tea, along with spices and frozen berries. 3. Once oatmeal is cooked and berries are warmed, add banana slices, drizzle maple syrup over top and serve. Per serving: 282 calories, 3.2g fat, 60g carbs, 7.2g fiber, 22.2g sugars, 6.4g protein Add-on: Add a side sweet potato. Big Breakfast Book 8

Chocolate Banana Oatmeal Cinnamon Roll Oatmeal 1½ tbsp vegan chocolate chips 1. Cook oats in ¾ cup water (or more). 2. Top with chocolate chips and banana. ½ tsp ground cinnamon dash of ground nutmeg 1 tbsp brown sugar ¾ cup soy or almond milk ¼ tsp vanilla extract Per serving: 292 calories, 7.5g fat, 50.5g carbs, 6.2g fiber, 15.7g sugars, 7.2g protein Lower Fat: Use cocoa powder to taste instead of chocolate chips. Add-on: Add more oats/water or extra banana. Chocolate Strawberry Oatmeal mashed ½ tsp vanilla extract 4 tsp cocoa powder 1 cup strawberries thawed 1. Cook oats in ¾ cup water (or more). 2. Once popping, stir in banana, vanilla, and cocoa. 3. Top with strawberries and serve. Per serving: 276 calories, 4.1g fat, 56.4g carbs, 19.3g fiber, 14.9g sugars, 8.3g protein *adapted from The Oatmeal Artist Add-on: Add more oats (and water) or fruit. 1. Combine oats, cinnamon, nutmeg, brown sugar and a pinch of salt in a saucepan. 2. Add milk and vanilla extract. 3. Cook over medium heat until desired consistency is reached. Per serving: 219 calories, 4.7g fat, 38.5g carbs, 5.5g fiber, 9.4g sugars, 6.2g protein *adapted from Eat.Drink.Love Add-on: Add a side of rice cake or a potato. ¾ cup orange juice orange zest ½ orange Orange Oatmeal 1. Cook oats in juice. 2. Mix with orange zest to taste. 3. Serve with orange slices as a garnish and/or on the side. Per serving: 284 calories, 3.1g fat, 58.4g carbs, 6.9g fiber, 24.6g sugars, 7.6g protein Add-on: Add a potato or toast on the side. Big Breakfast Book 9

PB&J Oatmeal ¼ cup applesauce 1 tbsp jam or jelly (your choice) 1½ tbsp peanut butter 1. Cook oats in ¾ cup water (or more). 2. Stir in applesauce until well combined. 3. Top with jam and peanut butter. Per serving: 284 calories, 6.7g fat, 49.9g carbs, 5.6g fiber, 17g sugars, 7.6g protein Lower Fat: Use PB2 or other low fat peanut butter. Or sub 1 banana and ¾ cup strawberries. Add-on: Add more oats/water or peanut butter. Red Velvet Cake Oatmeal 1 small roasted beet peeled & diced 5 tbsp soy or almond milk 1 tbsp cocoa powder 1 tbsp pure maple syrup ¼ tsp vanilla extract 1. Preheat oven to 375F. 2. Blend the roasted beet with 1 tbsp milk 3. Combine all ingredients in a small bowl. 4. Pour into single serving ramekin and bake for 30 minutes. Per serving: 279 calories, 4.7g fat, 54.8g carbs, 8.2g fiber, 20.5g sugars, 8.4g protein Chef's Note: I use already roasted & peeled beets that I find in the produce section. If you use a raw beet, you'll need to roast it and peel the skin off. I don't recommend canned beets. Add-on: Add chocolate chips or yogurt on top. Big Breakfast Book 10

POTATO BREAKFASTS (SWEET & REGULAR) Breakfast Potato Rancheros serves 4 4 potatoes cooked 2 cups salsa 15 oz can fat-free refried beans warmed 4 green onions hot sauce (i.e. Cholula) (optional) 1. Cut potatoes in half or mash into a bowl. 2. Top with refried beans and cold salsa, plus green onions and hot sauce. Per serving: 287 calories, 1.8g fat, 59.2g carbs, 13.2g fiber, 7g sugars, 11.7g protein Add-on: Add corn or guacamole. Prep: Make potato ahead. Butternut Home Fries 2 cups butternut squash cubed 1 potato cubed ½ onion ½ tsp Old Bay Seasoning 1. Preheat oven to 400F. 2. Line a cookie sheet with parchment. 3. Rinse butternut & potato cubes under cool water and shake off excess. 4. Toss cubes with onion, Old Bay, plus salt & pepper until well coated. 5. Arrange in a single layer and roast until cooked through, stirring and flipping a few times (about 20-25 minutes). Per serving: 280 calories, 0.4g fat, 67.5g carbs, 10.5g fiber, 9.8g sugars, 6.6g protein *adapted from Connoisseurus Veg Add-on: Make more fries. Cinnamon Apple Sweet Potato 1 apple diced ½ tsp ground cinnamon 2 tbsp pecans chopped 1 sweet potato cooked 1. Line a skillet with a thin layer of water. 2. Add apples & sprinkle with cinnamon. 3. Saute over medium-low heat for 5 mins. 4. Add in pecans and cook for 1 min more. 5. Top potato with apple and pecan mixture Per serving: 283 calories, 8.1g fat, 51.2g carbs, 9.2g fiber, 26.4g sugars, 3.5g protein *adapted from Vegukate Lower Fat: Sub 1 orange on the side for nuts. Add-on: Add more apple or side of rice cakes. Prep: Make potato and apple/pecan mixture ahead. Assemble just before serving. Maple & Banana Sweet Potato Breakfast 1 sweet potato cooked 2 tbsp pecans 2 tsp pure maple syrup 1. Smash or cut sweet potato in half. 2. Top with banana, pecans and maple. Per serving: 283 calories, 10.1g fat, 47.9g carbs, 6.6g fiber, 23.1g sugars, 4.2g protein Lower Fat: Omit pecans, add 3 tbsp raisins. Add-on: Add more fruit. Prep: Cook potato ahead. Big Breakfast Book 11

Peanutty Sweet Potato 1 tbsp peanut butter 2 tbsp applesauce ½ tsp ground cinnamon ½ sweet potato 2 tbsp raisins 1¼ cups cantaloupe cooked diced 1. Whisk peanut butter, applesauce and cinnamon together (heat in microwave for a few seconds if necessary). 2. Drizzle peanut butter mixture over sweet potato and top with raisins. 3. Eat cantaloupe on the side. Per serving: 282 calories, 8.6g fat, 49.6g carbs, 6.2g fiber, 34.3g sugars, 7.5g protein Lower Fat: Use PB2 or other low fat peanut butter. Or sub ¼ cup vegan yogurt (plain or vanilla). Add-on: Add a side of fruit or rice cakes. Sweet Potato & Apple Home Fries 1 sweet potato diced 1 red apple diced 1 tbsp raisins fresh rosemary 1. Preheat oven to 350F. 2. Line a cookie sheet with parchment. 3. Rinse potatoes & apples under cold water in a colander. Shake away excess water. 4. Sprinkle with rosemary & mix to coat. 5. Transfer to cookie sheet and bake 15-25 minutes, until fork tender and crisp. 6. Once baked, add raisins and serve. 7. Eat banana on the side. Per serving: 283 calories, 0.7g fat, 71.2g carbs, 11.2g fiber, 38.9g sugars, 3.8g protein Add-on: Add more fruit or potatoes. Prep: Cook potato ahead. Southwestern Breakfast Tacos ½ cup fat-free refried beans warmed ½ sweet potato cooked 2 corn tortillas 1 green onion 2 tbsp corn warmed ¼ cup salsa 1. Slather warmed refried beans and sweet potato on corn tortillas. 2. Top with remaining ingredients. Per serving: 284 calories, 1.7g fat, 58.2g carbs, 12.8g fiber, 7.1g sugars, 11.6g protein Add-on: Add avocado or a side of fruit. Prep: Cook sweet potato ahead. Big Breakfast Book 12

Sweet Potato Breakfast Mash 2 tbsp raisins soaked overnight 1 sweet potato cooked ¼ cup applesauce ground cinnamon 4 tsp brown sugar 1 tbsp peanuts or pecans crushed 1. Soak raisins overnight (optional). 2. Mash potato in a bowl and mix with applesauce, add a little soy or almond milk if you like. 3. Sprinkle with cinnamon and sugar then garnish with raisins & crushed peanuts. Per serving: 282 calories, 4.8g fat, 58.6g carbs, 6.2g fiber, 36.3g sugars, 5.3g protein Lower Fat: Sub ½ cup blueberries for nuts. Add-on: Add a side of fruit or rice cakes. Prep: Soak raisins & cook potato ahead. Sweet Potato Sundae 1 sweet potato cooked 1 tsp ground cinnamon 1¼ tbsp pure maple syrup 3 oz vegan yogurt (plain or vanilla) 1. Smash potato in a bowl or cut in half. 2. Sprinkle with generously with cinnamon and drizzle with maple. 3. Top with yogurt a la mode (or eat separately). 4. Add banana on top or eat on the side. (I love making a big breakfast sundae with everything piled on!) Per serving: 287 calories, 1.5g fat, 61.7g carbs, 6.5g fiber, 35.5 sugars, 7.9g protein Add-on: Add more yogurt, fruit, or rice cakes. Prep: Cook potato ahead. Sweet Potato Pudding serves 2 ⅓ cup dry rolled oats ½ cup soy or almond milk 1 cup cooked sweet potato 1 tbsp pure maple syrup ¼ tsp ground cinnamon 1. Combine all ingredients in a blender. 2. Blend until smooth. 3. Chill, or use already chilled sweet potato. Per serving: 176 calories, 1.7g fat, 37.1g carbs, 5.1g fiber, 12.6g sugars, 4.1g protein *adapted from PCRM Add-on: Add a side of rice cakes or fruit. Big Breakfast Book 13

MUFFINS Apple Crisp Muffins makes 12 1½ cups flour (white whole-wheat or GF) 2 tsp baking powder 1 tsp baking soda 2 tsp ground cinnamon ¼ tsp ground ginger dash of ground nutmeg ½ cup raw sugar ¼ cup brown sugar 1 cup applesauce ¼ cup pure maple syrup 1 red apple diced 1. Preheat oven to 350F. 2. Mix dry ingredients plus ¼ tsp salt together. 3. Add remaining ingredients, mix until just combined. 4. Spoon into muffin lined cups. 5. Sprinkle with additional oats and brown sugar, if desired. 6. Bake for 18-25 mins. Per muffin: 124 calories, 0.4g fat, 28.8g carbs, 2.4g fiber, 15.4g sugars, 1.8g protein Add-on: Add a side of fruit. Blueberry Muffins makes 12 1½ cups flour (white whole-wheat or GF) 2 tsp baking powder 1 tsp baking soda ¼-½ cup brown or raw sugar 1 tsp ground cinnamon ½ tsp ground ginger 1 cup applesauce ¼ cup pure maple syrup ¾ cup blueberries thawed 1. Preheat oven to 350F. 2. Combine dry ingredients, plus 1 tsp salt. 3. Add applesauce and maple syrup, stir until almost combined. 4. Add blueberries, stir until just combined. 5. Sprinkle with more oats and brown sugar, if desired. 6. Bake in lined muffin cups for 18-25 mins. Per muffin: 114 calories, 0.4g fat, 25.8g carbs, 1.3g fiber, 9.8g sugar, 2.2g protein Add-on: Add a side of fruit. Big Breakfast Book 14

Cranberry Muffins makes 12 2 cups flour (white whole-wheat or GF) ½ cup raw sugar 2 tsp baking powder ⅔ cup orange juice 6 tbsp applesauce 2 tsp orange zest 1 tsp vanilla extract mashed 1 cup fresh cranberries 1. Preheat oven to 350F. 2. Mix all ingredients in a bowl. 3. Bake in lined muffin cups for 15-25 mins. Per muffin: 128 calories, 0.3g fat, 29.1g carbs, 1.2g fiber, 11.3g sugar, 2.3g protein Add-on: Add a side of fruit. Lower Fat: Omit chips. Add side of fruit. Add-on: Side of fruit. Pumpkin Muffins makes 12 1½ cups flour (white whole-wheat or GF) 2 tsp baking powder 1 tsp baking soda 2 tsp pumpkin pie spice 1 cup applesauce 1 cup pure pumpkin canned ¾ cup light brown sugar (may reduce) ¼ cup pure maple syrup 1. Preheat oven to 350F. 2. Mix dry ingredients plus ¼ tsp salt together. 3. Add remaining ingredients, mix until just combined. 4. Bake in lined muffin cups for 18-25 mins. Double Chocolate Muffins 2 2½ tbsp applesauce ¼ tsp vanilla extract ½ cup soy or almond milk (plain or chocolate) 1 cup flour (white whole-wheat or GF) 1 tsp baking powder ¼ cup raw sugar 2 tbsp cocoa powder ½ cup vegan chocolate chips Per muffin: 102 calories, 0.3g fat, 23.1g carbs, 2.6g fiber, 10g sugars, 1.8g protein Add-on: Add a side of fruit. 1. Preheat oven to 375F. 2. Whisk applesauce, vanilla and milk together. 3. In another bowl, whisk flour, baking powder, sugar and cocoa together. 4. Pour dry into wet. 5. Mix in chocolate chips. 6. Bake in lined muffin cup for 15-20 mins. Per muffin: 146 calories, 3.6g fat, 26.1g carbs, 1.4g fiber, 12.2g sugar, 2.7g protein Big Breakfast Book 15

TOAST & WRAPS Banana Crostinis 1 tsp agave or honey ¼ tsp ground cinnamon 3 oz vegan yogurt (plain or vanilla) 2 slices bread (or 1 GF tortilla) 1½ tsp brown sugar (optional) 1. In a non-stick skillet cook banana slices for 1-2 minutes, or until golden brown. 2. Remove from heat and set aside. 3. In a bowl, whisk honey, brown sugar, cinnamon and yogurt until combined. 4. Toast bread. 5. Spread yogurt mixture on toast & top with banana. Per serving: 291 calories, 3.1g fat, 53.2g carbs, 5.7g fiber, 26.5g sugars, 12.8g protein Add-on: Add more fruit. Breakfast Bruschetta 2 slices bread (or 1 GF tortilla) ¼ cup hummus 1 tomato diced ¼ cup fresh spinach 1 green onion (optional) 1-2 tbsp fresh basil (optional) 1. Toast bread. 2. Mix green onion into hummus. 3. Slather hummus on to toast. 4. Top with spinach and diced tomato. Per serving: 262 calories, 8.1g fat, 36.3g carbs, 9.1g fiber, 5.1g sugars, 13.5g protein Add-on: Add a side of fruit. Breakfast Quesadilla 1 tbsp peanut butter 1 whole-wheat or GF tortilla 4 strawberries ground cinnamon 1. Heat a skillet over medium-high heat. 2. Spread peanut butter on half of tortilla. 3. Top w/ banana, strawberries & cinnamon 4. Fold over (in half). 5. Press quesadilla on the hot skillet and cook both sides until golden, 3-5 mins. 6. Cut into quarters and enjoy! Per serving: 272 calories, 9.4g fat, 42.3g carbs, 6.5g fiber, 11.1g sugars, 9g protein Lower Fat: Use PB2 or other low fat peanut butter. Or omit peanut butter and add apple on the side. Add-on: Add a sweet potato on the side. Hummus & Cheezy Tomato Sandwich 2 slices bread (or 1 GF tortilla) ¼ cup hummus 1 tomato 1 tbsp nutritional yeast 1 green onion 1. Toast bread (optional) 2. Slather hummus on bread & top with remaining ingredients. Per serving: 283 calories, 8g fat, 39.3g carbs, 10.8g fiber, 5.1g sugars, 17.1g protein Add-on: Add a side of fruit. Big Breakfast Book 16

PB & Apple Toast 2 slices bread (or 1 GF tortilla) 1 tbsp peanut butter ½ apple cored & ½ tsp ground cinnamon 1. Toast bread (optional). 2. Slather bread with peanut butter. 3. Top with apples and ground cinnamon. Per serving: 283 calories, 10.1g fat, 39.8g carbs, 7.6g fiber, 14.1g sugars, 11.g protein Lower Fat: Use PB2 or other low fat peanut butter. Add-on: Add more fruit or potato on the side. Peach Basil & Avocado Wrap 1 whole-wheat or GF tortilla ½ cup peach slices ¼ avocado cored & fresh basil chopped 1. Place peaches, avocado and basil in tortilla and roll-up. 2. Add banana into roll-ups or eat on side. Per serving: 298 calories, 11.2g fat, 47.9g carbs, 9.2g fiber, 14.6g sugars, 6.4g protein Lower Fat: Replace avocado with 3 oz vegan yogurt, plus ¼ cup blueberries on the side. Add-on: Make another wrap, or add a side. Pear Wrap 1 pear or apple cored & ground cinnamon (or ground ginger) 1 whole-wheat or GF tortilla 2 oz vegan yogurt (plain or vanilla) 1. Line a skillet with water and sauté pear slices until soft. 2. Drain off excess water and sprinkle with cinnamon or ginger. 3. Slap into tortilla and top with yogurt. Per serving: 281 calories, 2.4g fat, 61.3g carbs, 9.5g fiber, 25.3g sugars, 7.2g protein Add-on: Add a side of fruit or rice cakes. Prep: Can make pear ahead. Smashed Banana Breakfast Roll-Up mashed ¼ cup applesauce 1 whole-wheat or GF tortilla ½ cup strawberries 2 tbsp dry rolled oats 1½ tsp agave or honey 1. In a bowl, mash banana and applesauce until well combined. 2. Slather mixture on to tortilla. 3. Add strawberries and rolled oats, then drizzle with honey or agave. 4. Roll up and eat. Per serving: 282 calories, 2.1g fat, 63.5g carbs, 7.8g fiber, 25.6g sugars, 6.6g protein *adapted from Cooking in Red Socks Add-on: Add a side of rice cakes or fruit. Big Breakfast Book 17

SPECIAL OCCASIONS & FAN FAVORITES Baked Birthday Cake Oatmeal Benedict Crostini serves 2 6 tbsp dry rolled oats 1 tbsp oat flour ¼ tsp baking powder ⅛ tsp baking soda 1 tbsp pure maple syrup ½ tsp vanilla extract 1 tbsp applesauce 3-4 tbsp soy or almond milk 3 oz vegan yogurt (plain or vanilla) sprinkles (optional) 1. Preheat the oven to 350F. 2. In a small bowl, combine oats, oat flour, baking powder and baking soda. 3. Add in the maple syrup, vanilla, applesauce, and 2 tbsp milk. 4. Stir & add more milk until batter forms. 5. The mixture should be wet, not sopping. 6. Transfer mixture to an oven-safe dish. 7. Bake for 17-20 minutes, or until the top is set and golden. 8. Top with yogurt icing and sprinkles. Per serving: 271 calories, 3.9g fat, 46.9g carbs, 4.1g fiber, 20g sugars, 9.8g protein *adapted from Oatgasm Chef's Note: You can make your own oat flour by putting oats into a food processor and letting motor run until oats are the consistency of flour. 2 portobello mushrooms ½ cup veg broth ¼ cup balsamic vinegar 1 shallot minced 1 garlic clove minced 1 bagel halved 1 tomato 2 cups fresh spinach Hollandaise Sauce ½ cup soy or almond milk 1½ tsp cornstarch dash of turmeric 1 tbsp nutritional yeast dash of cayenne pepper 1½ tsp fresh lemon juice 1½ tsp vegan mayo (or plain yogurt) To make the sauce: Add milk to a saucepan and heat over medium heat. Meanwhile, whisk cornstarch with 1 tbsp water and add to milk; bring to a near boil. Cover and continue to cook for 2 minutes. Remove from heat and whisk in turmeric, nutritional yeast, cayenne, lemon juice, mayo, plus salt & pepper to taste. To make the steaks : Combine broth, balsamic vinegar, shallots, garlic, and salt & pepper to taste. Place in large plastic bag or tupperware with mushroom slices. Let marinade for about 30 minutes. Add-on: Add a side of fruit. 1. Cook mushrooms in a non-stick skillet for about 3-4 minutes per side. 2. Toast bagel halves & put on plate. 3. Layer mushrooms, tomato, and spinach on each half. 4. Add warm hollandaise sauce to top. Per serving: 223 calories, 3.2g fat, 36.2g carbs, 4.7g fiber, 4.5g sugars, 12.7g protein Add-on: Add a side sweet potato. Prep: Store components separately. Big Breakfast Book 18

Blueberry Pancakes serves 4 1 cup flour (white whole-wheat or GF) 1 tbsp baking powder ½ tsp ground cinnamon 1 cup soy or almond milk 2 tbsp pure maple syrup 1½ cups blueberries ½ cup pure maple syrup 1. Whisk flour, baking powder and cinnamon together until well combined. 2. Stir in milk and 2 tbsp maple syrup. 3. Let combined batter rest 10 minutes. 4. Meanwhile, heat a nonstick skillet (when a drop of water fizzles, it's ready) or place parchment paper in your skillet (cut to size and shape of your skillet). 5. Check batter. If it's very thick and heavy, add more milk as needed to thin. 6. Add blueberries and fold in lightly. 7. Pour ¼-cup of batter for each pancake. 8. When you see bubbles, slide a spatula underneath and gently flip. 9. Cook another 2-3 minutes. 10. Repeat with remaining batter. 11. Serve pancakes with maple syrup. Per serving: 288 calories, 1.4g fat, 67.4g carbs, 2.6g fiber, 34.9g sugar, 3.9g protein Add-on: Add more fruit on the side. Prep: Make batter ahead. Breakfast McMuffins 2 tbsp garbanzo bean flour ½ tbsp nutritional yeast ⅛ tsp baking powder dash of ground coriander dash of turmeric dash of paprika 1 tsp low-sodium soy sauce** 2 slices bread (or 1 GF tortilla) ¼ cup salsa ½ cup fresh spinach hot sauce (i.e. Cholula) (optional) 1. Stir together garbanzo bean flour, nutritional yeast, baking powder, coriander, turmeric, paprika, salt and pepper to taste in a medium bowl. 2. Stir in 2 tbsp water and soy sauce. 3. Meanwhile, heat a nonstick skillet (when a drop of water fizzles, it's ready) or place parchment paper in your skillet (cut to size and shape of your skillet). 4. Drop the batter to form a patty. 5. Cook until small bubbles begin to form in the center, about 5 minutes. 6. Flip and cook 1 minute on opposite side. 7. The patty should be lightly browned on both sides & cooked in the middle. 8. Remove from heat and transfer to plate. 9. Spoon salsa on bread. Add breakfast patty and top with spinach & hot sauce. Per serving: 238 calories, 3.4g fat, 39.6g carb, 9.1g fiber, 6.8g sugars, 14.7g protein ** Use tamari (GF) or coconut aminos (SF) Chef's Note: Garbanzo bean flour, also known as chickpea flour or besan, is sold at Indian food markets or health food stores. Add-on: Add a potato on the side. Prep: Cook patty ahead. Big Breakfast Book 19

Breakfast Nachos Brownie Breakfast Bake 2 corn tortillas cut into triangles 1½ tsp sugar ground cinnamon ½ cup strawberries diced 1 kiwi peeled & diced 3 oz mango peeled & diced 1½ tsp fruit jelly brown sugar (optional) To Make Chips: Place tortilla triangles on a cookie sheet lined with parchment paper. Lightly brush each tortilla with water and sprinkle with sugar and cinnamon. Bake at 375F for 5-10 minutes, or until crisp. 1. Combine fruit & sprinkle with brown sugar & cinnamon. 2. Melt jelly and cool slightly, then pour over fruit. Toss gently to coat. 3. Cover tightly and refrigerate until chilled. 4. Serve with the cinnamon tortilla chips. Per serving: 285 calories, 2.2g fat, 65.7g carbs, 8.5g fiber, 34.4g sugars, 4.6g protein *adapted from Pampered Chef Add-on: Add more fruit or make more chips. Prep: Make chips and fruit topping ahead. ⅓ cup soy or almond milk ½ tsp vanilla extract 1 tbsp cocoa powder ¼ tsp ground cinnamon ¼ tsp baking powder 1. Preheat oven to 350F. 2. Add ingredients & dash of salt to a food processor or blender. Blend until smooth. 3. Transfer batter to a ramekin or oven safe dish and bake for 22-25 minutes. Per serving: 239 calories, 4.5g fat, 45.8g carbs, 8.1g fiber, 8g sugars, 7.4g protein *adapted from The Oatmeal Artist Add-on: Add yogurt or a side of fruit. Fall Parfait 6 oz vegan yogurt (plain or vanilla) ½ cup pure pumpkin canned ¼ cup dry rolled oats 2 tsp pure maple syrup ¼ tsp ground cinnamon 1. Alternate layers of yogurt, pumpkin, rolled oats, and maple syrup. 2. Sprinkle top with ground cinnamon. Per serving: 284 calories, 1.7g fat, 61.2g carbs, 6.9g fiber, 39.2g sugars, 11.1g protein Add-on: Add more oats or fruit. Big Breakfast Book 20

Chocolate Espresso Quinoa Pudding ¼ cup quinoa ¾ cup chocolate soy or almond milk 1 tbsp pure maple syrup ½-1 tbsp cocoa powder ½ cup berries (your choice) espresso powder (optional) chocolate chips (optional) 1. In a saucepan, combine quinoa, chocolate milk and dash of espresso. 2. Cover, bring to a boil & reduce to low. 3. Simmer 15 minutes. 4. Stir in maple and cocoa, plus another splash of chocolate milk. 5. Taste, adding more espresso or sweetener if desired. 6. Top with fruit & chocolate chips. Per serving: 283 calories, 6.1g fat, 54g carbs, 7.1g fiber, 19.2g sugars, 8g protein Fruity Breakfast Pizza 2 oz vegan yogurt (plain or vanilla) 2 tsp orange marmalade dash ground cardamom 1 pita (or 1 GF tortilla) ¼ cup strawberries ¼ cup blueberries orange zest (optional) 1. In a bowl, mix yogurt, marmalade, and cardamom until well combined. 2. Slather on to pita. 3. Top with mixed berries and orange zest. Per serving: 284 calories, 2.6g fat, 56.7g carbs, 7.4g fiber, 17.5g sugars, 10.1g protein Add-on: Add more oats (and water) or fruit. Prep: Mix yogurt & slice berries ahead. *adapted from Queen of Quinoa Chef's Note: Instant espresso has a better, darker flavor than your average store-bought instant coffee. It won't make the pudding taste much like coffee, just give it a richer flavor. Add-on: Add more oats/water or extra fruit. Store berries separately. Big Breakfast Book 21

Pumpkin Pancakes makes 6 1 cup flour (white whole-wheat or GF) 1 tbsp baking powder ½ tsp pumpkin pie spice ¼ cup pure pumpkin canned 1 cup soy or almond milk 1 tbsp brown sugar (optional) pure maple syrup (optional, to dip) 1. Whisk flour, baking powder, pumpkin pie spice & pinch of salt in a mixing bowl. 2. Stir in pumpkin, milk and sugar. 3. Let batter rest 10 minutes. 4. Meanwhile, heat a nonstick skillet (when a drop of water fizzles, it's ready) or place parchment paper in your skillet (cut to size and shape of your skillet). 5. Pour batter into skillet ¼ cup at a time 6. Cook on one side until bubbles form, about 2 mins, then flip & cook another 2 3 minutes. Repeat with remaining batter. 7. Dip in maple syrup, if desired. Per pancake: 87 calories, 0.8g fat, 18.3g carbs, 1g sugars, 1.1g fiber, 2.4g protein Add-on: Add a side of fruit. Prep: Make ahead (if desired) and reheat. Mexican Chickpea Scramble serves 2 ½ small onion diced 1 garlic clove minced 1 bell pepper seeded & diced 15 oz can chickpeas drained & rinsed ½ tsp ground cumin ¼ tsp cayenne pepper ¼ tsp smoked paprika dash of turmeric 1 tomato diced ¼ cup cabbage shredded 1. Line a skillet with water or broth. 2. Saute onion, garlic and bell pepper over medium heat, stirring regularly, 5 mins. 3. Mash half of the chickpeas with a fork. 4. Add chickpeas to skillet and stir. 5. Sprinkle in spices plus salt and pepper to taste. Stir and cook for several minutes, until mixture is heated through. 6. Toss in tomatoes and shredded cabbage, and cook 1-2 more minutes. Per serving: 272 calories, 2.2g fat, 45.7g carbs, 11.4g fiber, 4.8g sugars, 13.8g protein *adapted from Fettle Vegan Add-on: Add more veggies or guacamole. Big Breakfast Book 22

Spicy Kale Scramble serves 2 15 oz extra-firm tofu drained 1 tbsp Dijon mustard 3 tbsp nutritional yeast 1 tsp garlic powder 1 tsp onion powder ½ tsp ground cumin ¼ tsp turmeric 1 bunch kale de-stem & shredded hot sauce, Sriracha or sambal oelek (optional) 1. Drain excess water off of tofu. 2. Place tofu in skillet and use a spatula or potato masher to break up. 3. Cook over medium-high heat until tofu releases its water, 3-4 minutes. 4. Add remaining ingredients (through turmeric), stirring to combine. 5. Cook and stir for another 5-10 minutes, breaking tofu into scrambled eggs. 6. Add a splash of soy or almond milk if needed. 7. Add kale and stir to combine. 8. Add salt and pepper to taste, then top with hot spices. Per serving: 288 calories, 11.2g fat, 26.9g carbs, 9g fiber, 2.3g sugars, 29.6g protein Chef's Note: You can find several homemade recipes for sambal oelek by searching online. Soy-Free: Preheat oven to 400F. Line a cookie sheet with parchment. Dice 2 potatoes, rinse under water, shake off excess but leave potatoes damp. Toss with spices and nutritional yeast. Bake for 15-20 minutes, until golden and tender. Steam kale and serve with roasted potatoes. Drizzle with hot sauce or Dijon! Strawberry & Cream Polenta ⅔ cup soy or almond milk ¼ cup dry polenta ½ tbsp brown sugar ½ tsp vanilla extract 1 cup strawberries 3 oz vegan yogurt (plain or vanilla) 1. Add milk & ¼ cup water to a saucepan. Bring to a low simmer. 2. Slowly pour in polenta, whisking constantly the entire time. 3. Reduce heat to low & partially cover. 4. Cook for 15-20 minutes, whisking every few minutes to get out any lumps. 5. You want the polenta to thicken and have a creamy consistency. If it starts getting too thick, you can add in a little more milk (1 tbsp or so at a time). 6. Remove from heat. 7. Mix in brown sugar and vanilla extract. 8. Ladle the polenta into a bowl. Top with yogurt and strawberries. Serve warm. Per serving: 280 calories, 3.1g fat, 50.1g carbs, 5.5g fiber, 17.7g sugars, 9.5g protein *adapted from Cookie Monster Cooking Chef's Note: If you can't find dry polenta, you can use corn grits or course-ground corn meal (not medium or fine ground). Add-on: Add nuts or more fruit. Add-on: Add more vegetables! Big Breakfast Book 23