If you’re looking for a twist on boring old oatmeal, give this recipe a try. You can make it on the weekend and reheat individual portions for breakfast throughout the week. It is made with whole grains, fruit, vegetables, and healthy fats, and is completely plant-based and low in added sugar, yet tastes like carrot cake! It’s crispy on the top, tender on the inside, and contains a variety of other textures from the crunchy nuts and chewy raisins.
Each serving has only 1 1/2 teaspoons added sugar, less than most flavored oatmeal packets. The latest Dietary Guidelines for Americans recommends no more than 10% of calories from added sugar, which is about 12 teaspoons on a 2,000 calorie diet. However, the American Heart Association recommends limiting added sugar to 6 teaspoons a day for women and 9 teaspoons a day for men.
Recipe adapted from dietitian and cookbook author Ellie Krieger’s recipe.
Give a healthier gift this year! This homemade granola is lower in sugar and added fat than most recipes. The gingerbread flavor and colors, red cranberries and green pistachios, make this a festive treat. Substitute pumpkin puree for the applesauce for pumpkin gingerbread granola. One batch will fill about 2-3 standard size mason jars, which make a great gift! Recommended serving size is 1/4 cup. Try this granola over plain yogurt or with a little bit of milk or milk alternative.
Since most oats are cross-contaminated with gluten, look for certified gluten-free oats if you need this recipe to be gluten-free.
This holiday granola has less added fat and sugar than most traditional recipes, and is made with whole, natural ingredients. The red cranberries and green pistachios make it a festive gift that would look beautiful in a decorated mason jar!
2 cups old-fashioned rolled oats
1/2 cup unsweetened coconut flakes
1/4 cup raw pumpkin seeds
1/4 cup slivered almonds
1/2 cup organic unsweetened applesauce (or substitute with pumpkin puree)
2 tablespoons virgin coconut oil, or other oil (melted)
1 1/2 tablespoon molasses
3 tablespoons maple syrup (or agave)
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/2 teaspoon salt
1/2 cup dried cranberries
1/2 cup shelled pistachios
Preheat oven to 325° F.
In a large bowl, combine oats, coconut flakes, pumpkin seeds, and almonds. Mix ginger, cinnamon, and salt in a small bowl, then toss with oat and nut mixture.
In a medium bowl, combine coconut oil, applesauce, molasses, maple or agave syrup, and vanilla, then stir to combine. Pour mixture over oat mixture and toss until oat mixture is well coated.
Spread granola mixture evenly on a baking sheet and bake for about 30 minutes, stirring every 10 minutes and watching carefully for the last 10 minutes to prevent burning. Remove from oven when granola is golden brown and almost completely dry.
Let cool, then add pistachios and dried cranberries.
These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don’t overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.
These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don't overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.
1 1/2 cup rolled oats (old-fashioned)
1 cup unsweetened applesauce
1/3 cup raisins or other dried fruit
1 teaspoon ground cinnamon
1 teaspoon oil (such as virgin coconut oil) (for greasing)
Preheat oven to 350 degrees F. Grease a baking sheet with oil, such as coconut oil.
In a medium bowl, mash the bananas (using a potato masher, whisk, or fork).
Add remaining ingredients and stir well to combine.
Drop cookie batter onto cookie sheet. Shape the cookies because they will not expand. Bake 25-30 minutes or until golden brown.
Let cool for a few minutes, then move cookies to a cooling rack. Store in an airtight container.
Oatmeal is most often eaten with added sugar, so this recipe swaps out the sugar for healthy and delicious vegetables. Think of it as a hearty breakfast risotto!
1 cup steel cut oats
3-4 cups low-sodium vegetable broth
1 teaspoon cooking oil
1 medium yellow onion (about 1 cup)
10oz mushrooms, such as button, crimini, or shiitake (sliced)
1 bunch Swiss chard or other cooking greens, or 4-5 cups baby spinach (chopped)
1 tablespoon reduced sodium tamari or soy sauce
salt to taste
4 large eggs (poached or pan-fried, organic, pasture-raised and/or cage-free preferred)
2 green onion stalks (sliced)
1 tablespoon sesame seeds
1 teaspoon hot sauce
In a saucepan, combine oats and broth or water. Bring to a boil, then reduce heat. Simmer, with the lid cracked, for 20-30 minutes, stirring occasionally, adding more liquid as needed, until desired texture is reached.
Preheat a skillet over medium-high heat. Add oil, then add onions and cook for 2-3 minutes. Add mushrooms and cook until tender, about 5 minutes . Add greens, turn down heat, and cook until greens are wilted. Combine cooked oats with vegetables, and top with optional toppings.
Combine cooked oats with vegetables, stir in tamari, and top with optional toppings.
To make ahead: Prepare oatmeal and vegetables and store in separate containers. To reheat, add vegetables and 1-2 tablespoons of water or broth to oatmeal and microwave for 1-2 minutes. Add optional toppings and eggs if desired. A hard-boiled egg could be cut up into the oatmeal or eaten on the side as they are easier to make ahead.
Note: You can use whatever vegetables or toppings you like. Other vegetables to consider would be carrots, bell peppers, asparagus, or anything else you like. As toppings, you could add sliced almonds or other nuts or seeds.