sopa tarasca + an ode to beans

Giant white beans zero waste

If you do one thing this weekend, soak and cook a big pot of beans.  Beans are a great and cheap source of protein, and can usually be found pretty easily in bulk.  Even if you have to buy them in plastic, they still provide a lot of meals and energy for that one plastic bag.  You can use them in so many ways and they can become the basis for all kinds of meals: add to curries, soups, blend them into a creamy soup with sautéed celery/carrot/onion/garlic + herbs/spices and stock, eat them in a lunchtime bowl, puree them into a dip for veggies or a spread for wraps/sammies, eat them over toast, saute them with greens, turn them into veggie burgers…the options are endless!

We love all kinds of beans and legumes here, but our favorites are chickpeas for their versatility, giant corona beans for their large size and substantial texture, cannellini beans for their creaminess, and pintos + black beans for their flavor.  Any kind of beans you have available are great!  I try to find local varieties if they’re available for a lower footprint.  Experiment with new to you types.  Make cooking fun!  Also amazing are red lentils, which don’t need any soaking and cook in about 15-20 minutes.  They have been my savior for many a quick weeknight meal.

I have a giant container of local pintos I’m trying to work my way through, so this week that’s what I’m cooking.  Cooking beans from scratch is so much more flavorful and delicious than canned beans if you have the time.  I quite enjoy the ritual of soaking the beans, straining them, choosing the flavorings to add, and cooking them. It’s rewarding in some way.  Canned beans are wonderful assets too for when you forget to soak or you just need something easy and quick.

pinto beans zero waste

To cook beans, I soak 2 cups of them in plenty of water in a big bowl for 24 hours.  When they’re done soaking, I strain and rinse, then place them in a pot or a slow cooker with a chopped onion, smashed whole garlic cloves, and whole sprigs of fresh herbs.  You can also add things like whole peppercorns, dried chiles or broiled fresh chiles, smoked paprika, olive oil, or whatever you want!  I also add salt, about a 1/2 teaspoon for our tastes but you can omit or go more heavy handed.  I don’t believe the whole thing about adding salt making the beans tough.  I find that adding salt at the beginning seasons the beans all the way through.  One thing to note though is NOT to add tomatoes or other acidic ingredients until after the beans are soft.  The acid makes the beans not be able to cook properly and they will stay crunchy forever.  Cook 45 minutes- 2 hours, it really depends on how old the beans are and what variety.  Keep tasting for doneness and add more water as needed.

vegan pinto beans

Here’s some flavoring ideas, although in my opinion the best way is to experiment and go by your intuition- you can’t go wrong.

white beans (cannelini, great northern type varieties): garlic- I slice a whole head crosswise to expose all the cloves and throw it in like that + a generous sprig of fresh sage or rosemary, drizzle of EVOO and a teaspoon of whole black peppercorns + 1 dried whole chile, like chile de arbol or a teaspoon of chile flakes.  Here’s a whole meal plan I did devoted to turning a pot of white beans into a week of meals.

vegan Italian beans sage garlic Dutch oven

black beans:  3 smashed whole garlic cloves, 1 chopped onion, 1 dried chile of choice or canned chipotle pepper en adobo, and 1 big fresh sprig of oregano or epazote or 1 teaspoon dried mexican oregano.  This black bean soup is amazing, too.  We love black beans in tacos or bowls with sliced and baked or sautéed plantains + avo + a quick cabbage slaw, too.

Vegan bowl mojo verde Cuban kabocha squash

chickpeas:  I usually just cook chickpeas plain, as I like them to be a blank slate for hummus, curries etc.  I especially love this soup with chickpeas, and my lemon garlic hummus pasta with broiled peppers is a great way to use them too.  One of our favorite quick meals is this chickpea salad eaten either as a sammy or in tortillas or lettuce/collard wraps.  Sometimes I like to do a curried version with chopped apple, golden raisins, curry powder, and carrot.  This chickpea soup (caldo tlalpeño) is so tasty, too.

chickpea salad sandwich vegan

pinto beans: broil a whole jalapeño and a whole onion, halved, until charred in spots.  add it to the beans along with a few whole cloves of smashed garlic and a big fresh sprig of oregano or epazote, and a teaspoon of cumin.  Pintos are so good in burritos, tacos, enchiladas, blended into a soup.

With my pintos this weekend, I’ll first eat them probably my favorite way: just eaten in a bowl, straight from the pot, soupy and steamy with sliced fresh chile, chopped white onion, avocado, cilantro and radish.

Vegan sopa tarasca dairy free zero waste

Then with the leftovers, I’ll blend them into this creamy soup, spiked with smoky chiles and brightened with lime, a kind of sopa tarasca.  Here’s the recipe:

sopa tarasca (adapted from word of mouth from a lovely Mexican chef I know, Martha)

ingredients:

4 Roma tomatoes

1 medium yellow onion, coarsely chopped

3 cloves garlic

1 large chipotle chile en adobo (more or less depending on your spice level) you can used dried, toasted + soaked anchos here too

1 tablespoon olive oil (optional)

2 cups cooked pinto beans

2 cups stock (make sure this is a strong and tasty stock as this can make or break the soup as it’s so few ingredients)

3/4 teaspoon dried Mexican oregano

3/4 teaspoon of salt (but amount will depend on how salt your stock is)

1/2 teaspoon fresh ground black pepper

toppings (pick as few or as many as you desire): avocado, quick pickled onions or radishes, cilantro, toasted pumpkin seeds, raw onion, hot sauce, lime wedges, crema (coco yogurt thinned with a little water + lime juice, zest, and salt) or cashew crema, baked or fried tortilla strips, chopped tomatoes, chopped jalapeños…..sky’s the limit.  With blended soups like this toppings are everything!

method:

broil the whole tomatoes under the over broiler or over an open flame or grill until charred on all sides- mine took about 8 minutes.  Make sure you rotate to get it evenly broiled.

Broiled tomatoes

Place tomatoes in blender with the chopped onion, garlic, and chipotle chile.  Blend till smooth.

Sopa tarasca vegan

Chipotle onion garlic tomato

Heat a pot with a tablespoon of olive oil in it (alternatively, heat without oil for an oil free soup) on high.  Pour in the blender mix (careful because it splatters, give it a good stir, reduce heat to med high and cook for about 3-4 minutes.  You can keep the lid partially covering it to minimize splatter.

Meanwhile, add the beans and stock to the blender (no need to wash in between).  Blend till smooth and add to the pot along with oregano, salt, pepper.  Bring to a boil and then reduce to medium low and let simmer 15 minutes.

Taste and add salt as needed.

Ladle into bowls and top with all your toppings and a heavy squeeze of lime.  Extend gratitude, smell, taste and enjoy!

simple coconut or sesame sautéed lacinato kale

Vegan sesame kale

I’ve been loving this super simple way to prepare kale that makes it really tasty.  I love kale all the ways- in slaw, salad, steamed, wilted into soup, pesto, smoothies- but lately I’ve really been enjoying the extra pop of flavor in this method.  We grow lacinato (also called tuscan, or dino) kale in our garden.  It’s a low maintenance and prolific green to grow, so we have an abundance of it always and it’s nice to mix up the ways we prepare it.

garden kale California

Also, I’ve found my kids really love the umami of the aminos and the texture of the coconut flakes or sesame seeds in it.  If you’re not a coconut or sesame fan, just leave them out or try subbing with sunflower seeds, pumpkin seeds, or almonds.  Sometimes I add in a handful of other veg that need to be used, like broccoli or carrots.  When I wash the veggies I save the water to water plants outside or in.

kale

I leave the stems in the kale, because they are delicious and add nutrition + a nice crunchy texture, plus no waste- they’re similar to broccoli stems.  Feel free to remove if thats your thing.

vegan coconut kale

coconut or sesame sautéed lacinato kale (serves 4 sides or 2 if you’re a kale hog like me)

2 bunches lacinato kale, chopped into 1/2 inch or so pieces

1 tablespoon coconut, sesame or olive oil (or sub water if you’re oil free)- all give different flavor profiles so mix it up and experiment with what’s your favorite

1 large clove garlic, minced/pressed/crushed

2 teaspoons liquid aminos or 1 tablespoon tamari

1/4 cup of large flake unsweetened dried coconut OR 2 tablespoons sesame seeds

optional: toppings like green onions or cilantro

method

  1. heat a heavy skillet on high for a minute or two until its nice and hot (no oil yet).
  2. add in the kale and let it cook without stirring (and without oil) for a minute or two until the edges start to get a little toasty.
  3. NOW add in the oil (or equivalent amount of water) and the coconut and stir fry it around the pan, tossing and mixing until the kale is nice and soft (about 3 minutes for our liking- feel free to go longer if you like it softer or less if you want it more raw)
  4. remove from heat and immediately stir in the raw garlic and the aminos or tamari, quickly stirring it so that all the garlic gets incorporated and in contact with the hot pan- you want it tamed but not burnt.
  5. plate and enjoy!  We love this as a side, in buddha bowls, on top of a blended soup like this carrot one or butternut, or sometimes I add in chickpeas or tofu, too, for a really fast lunch.

 

vegan sesame kale

quick + healthy meals

Hey everyone!  SO many of you reached out to me asking for really quick meals for when you’ve had a long day, a tough day, you have kids screaming at your feet, you just don’t want to cook, and/or you’re just not feeling it.

So here goes.  I’ve compiled a little list of easy + fast meals for just that!  I haven’t added a shopping list this week because some of the meals are very flexible- ie use what you have, what’s accessible, and what’s in season/local/on sale as far as veggies.

Also, there’s no shame in canned food- Eden Foods and Amy’s both make outstanding canned vegan chili with great healthy ingredients.  I always keep a can or two on hand for emergency days- then just heat up and top with cilantro, maybe some avocado if you have it, lime and hot sauce and you’re good to go.

If you keep a freezer stash it can help a lot too- I usually double recipes for soups, chili, beans and freeze the other half in mason jars for quick meals.

Vegan zero waste groceries california

creamy lemon garlic hummus pasta: this baby comes together in about 15-20, mostly the time waiting for the water to boil for pasta water.  Super easy + it makes extra hummus so you’ll have some for lunches the next day!  Inspired by Madeleine Olivia- she has great easy recipes- I’ve embedded her video on cheap vegan dinners below.

Hummus pasta fast vegan easy friendly free

magical marinarathis is an absolute STANDBY in our house thanks to my friend Juli from Pure Kitchen.  She’s an amazing vegan mama of three and has been developing plant based recipes for over 15 years (she used to make Kookie Karma if you guys remember those!).  This sauce is NO COOK, just blend it smooth and pour over freshly cooked pasta (I like to use Jovial GF).  Add on a little side salad or throw some veggies in in the last minute or two of cooking time with the pasta.

Magical marinara vegan blender sauce

quinoa and tahini bowl:  one of my favorite meals to make, get a pot of quinoa going (1 cup quinoa, 1.5 cups water, add a clove of minced garlic or two if you’re feeling it, bring to a boil, then reduce to low, cover, and let cook for 12 minutes).

Meanwhile, sauté up a bunch of veggies- any kind or combo you have is good.  Sometimes I like to add in a scoop (or can) of cooked chickpeas too.  While veg and quinoa cooks, mix up the sauce.  You can add any sauce or dressing you like, but my two faves are 1) citrus tahini sauce and 2) nut butter, soy, and lime.

For the tahini sauce I whisk together a few tablespoons of tahini, juice and zest of lemon and or orange, clove of garlic, salt, and enough water to thin out as desired.  For the nut butter sauce I thin out a scoop of nut butter (almond, cashew, and peanut are all nice) with lime juice and zest, tamari or aminos, splash maple syrup (optional) and a touch of water as needed.  Maybe some chili flakes or garlic too.  This “dragon bowl” sauce is delicious on it too.

Tahini bowl quinoa gluten free

kale soup with giant beans

Saute onion and sliced shiitakes together on high heat with some oil until they’re caramelized- in the meantime chop up some celery and carrot.  If you have any herbs like rosemary or thyme add some of those too or a few cloves sliced garlic.  Add that to the pot along with some hot water ~5 cups (I use my kettle) and some veggie bouillon to taste (or sub broth).  Bring that to a boil and wilt in 1 bunch of chopped kale, a few tablespoons of nutritional yeast and serve with chili flakes + lemon wedges or add avocado too.

Vegan soup kale

tofu and kimchi stew

this is one that I’ve come back to again and again when I have very little time.  I use the Mother in Law brand gochujang which has clean ingredients and my own homemade kimchi.  I like to add in shiitake mushrooms and some rice or rice noodles in this too.

vegan kimchi stew

pan fried giant beans with kale on toast

this is a great meal of beans and greens that is really tasty and easy.  If you don’t eat bread or can’t find GF bread, you can use sweet potato “toast” instead and it tastes delicious that way.  Or eat it in a tortilla!

Toast beans kale

peanut noodles

these noodles are super easy and taste great- tangy, creamy, and vibrant.  They taste amazing as leftovers too!  I imagine you could do almond or cashew instead of peanut with good results.

Peanut noodles vegan gluten free

creamy lemon garlic hummus pasta

Hummus pasta fast vegan easy friendly free

Here’s a quick and easy meal you can whip up after a long or hard day.  Hummus seems weird to put in pasta, I know, but its really creamy and packed with protein, minerals, and flavor.  You could use jarred roasted red bell peppers if you wanted…also few red onion chunks would be good thrown in with the red bell to broil.  I used parsley but I think this would have been even better with arugula (my bulk arugula looked terrible this day so I didn’t buy).  It would also be great with some olives thrown on top.

Red bell pepper broiled pasta

You could use store hummus instead but you have to wait for the pasta to boil anyway and it tastes so good + you’ll have some hummus leftover for lunch or snack tomorrow, so win-win.

Hummus vegan easy fast zero waste

creamy lemon garlic hummus pasta with broiled red pepper, chili flake, and parsley

4 servings dry pasta (I used bulk GF brown rice pasta but use whatever you want)

1 large red bell pepper

1 can chickpeas, drained, liquid reserved (equivalent of ~1.5 cups freshly cooked)

1/3 cup creamy tahini

1 lemon, juiced and zested

2 or more cloves garlic

1 teaspoon kosher salt

3 tablespoons olive oil (or sub chickpea liquid)

big handful parsley, leaves removed and stems saved for stock or composted (i think this would be even more relish with arugula but I didn’t have any)

to serve: chili flakes, flaky sea salt, lemon wedges, and optional nooch or vegan parm (I didn’t use but would be good)

method:

Start a pot of water boiling.  If you have an electric kettle, I’ve been using that to boil the water first and it cuts the time so much.

While you’re waiting, slice the bell pepper into 1/4 inch thickish strips and toss with a touch of olive oil.  Put it on a baking sheet and put under the broiler, let it run about 5-10 minutes, depending on how close the sheet is to the broiler, be careful not to let it char too far.

Your water should be boiling, dump in the pasta, stir and set a timer for how long it states on the box or bin.

Next, start on the hummus: dump in the can of chickpeas, lemon zest + juice (approx 3 tablespoons), garlic, salt, tahini.  Let the processor run to get it mostly smooth, then add in the olive oil or chickpea liquid with the machine running.  I found I needed to add in an extra tablespoon of water/liquid, but this will depend on your beans.  Eyeball it and don’t worry.

Check on the red peppers, toss if necessary, and drain the pasta.  Toss the pasta with enough hummus to coat it (use more or less as you see fit) and then top with the bell peppers, chili flakes, parsley, chili flakes, and lemon wedges.

Serve and eat!  Store any leftover hummus for about 5 days in a sealed container in the fridge (like a jar or snaplock) although I doubt it will last that long.

pasta vegan gluten free hummus

enchiladas vegetarianas

vegan enchiladas vegetarianas

When I asked you a few days back on my Insta stories what kinds of recipes you’d like to see, so many of you said vegan Mexican!  (and easy, ultra quick healthy dinners- those are coming next week).

I feel like enchiladas are one of those dishes that get a really bad rap for being complicated, but thats not the case at all.  Sure, it may take a little longer to roll up all the tortillas with the filling, but I always double the recipe and then we have food all week- you can even freeze them.  Or I double the sauce and reserve half in the freezer for next time to make it even faster.  You can even use a good quality canned sauce in a jar or bottle.

Vegan enchiladas chard radish avocado

These enchiladas are flavorful, healthy, naturally gluten free, and vegan, filled with chard, mushrooms, onions, black beans and kabocha squash.  You can use whatever fillings you want- potatoes, spinach, corn, zucchini, really anything.

garden chard zero waste

I highly recommend sussing out whole dried chiles as they will give you a much more tasty result than using chile powder (which usually is stale and has other ingredients added) but if you can’t/don’t want to find them, you can sub 3 tablespoons chili powder- I recommend briefly toasting it in a dry hot skillet for like 30 seconds to intensify the flavor.

dried Chiles ancho guajillo

Instead of the canned tomatoes, you can broil roma tomatoes under the oven broiler until charred and softened and add those.

I’ve added a quick recipe for a cashew based crema to drizzle on top which I feel like is essential to add richness here- you can sub a non dairy yogurt mixed with a little lime juice, zest and salt for a shortcut, or a nice creamy guac would work too.

vegan enchiladas corn tortillas gluten free

enchiladas vegetarianas

2 tablespoons oil

2 onions, chopped fine

chiles guajillos, stems removed

chiles anchos, stems removed

2 teaspoons ground cumin

1/2 teaspoon dried oregano

5 minced garlic cloves

28 ounces canned tomatoes, pureed (if using chile powder only use 16 ounces or 2 cups)

1/2 pound swiss chard, stemmed and sliced into 1/2 inch wide strips

8 ounces cremini mushrooms, chopped

1 cup steamed or roasted kabocha squash, chopped into 1/4 inch pieces

1.5 cups or about 1 can black or pinto beans

12 corn tortillas

to serve (optional but delicious- do them all, pick one, two, none….your call)

radishes, thinly sliced

quick pickled red onions

chopped cilantro

avocado slices

cashew crema (1 cup cashews, 1 cup hot water, juice and zest of a lime, 1/2 tsp salt, 1 clove garlic, optional chunk of jalapeño whizzed smooth, direction in recipe below)

1 lime, cut into wedges

1 sliced jalapeño

method:

Preheat oven to 450.  If making the crema, throw the cashews in the blender with the hot water and let sit.

Toast the chiles in a dry hot skillet, pressing down with a spatula to flatten- take care not to burn, you just want to toast- only a few seconds on each side.  Transfer to a small saucepan and pour in 2 cups of water, bring to a boil, reduce heat and simmer for about 15 minutes.  Turn off heat and set aside, letting them soak further.

Meanwhile, heat 1 tablespoon oil in a large saucepan, add half the onions and 1/2 teaspoon salt and cook until softened, about 5 minutes.  If using chile powder (3 tablespoons), add that now.  Add in the cumin, oregano, half of the minced garlic and cook about 30 seconds or until fragrant.  Stir in the tomato, bring to a boil, reduce to simmer, and cook for about 10 minutes.

Drain the chiles and add to the blender with the tomato sauce mixture.  Puree, taste for seasoning and adjust as necessary- you can add a touch of sugar, salt or lime to balance flavors depending on variations in chiles/chili powder.  Keep in mind that it will taste strong because with all the other ingredients added it will be diluted.  Set aside.

chile sauce enchiladas zero waste vegan

Meanwhile, rinse out the saucepan, and add another tablespoon of oil to it and the other half of the onions, the mushrooms, and 1/2 teaspoon salt and cook until reduced and softened, about 10 minutes.  Add the remaining garlic and cook another minute.  Add the chard, cover, and cook until chard is tender, about 5 minutes.  While waiting for the chard to be tender, mash half the beans with a fork in a medium bowl.  When chard mix is tender, add it to the mashed beans, rest of the whole beans, and the kabocha.  Mix to combine.  If it seems dry, add a few tablespoons of the sauce as needed.

kabocha mushroom chard enchiladas

Spread 1/2 cup of the sauce over the bottom of a 9×13 baking dish.  Warm up the tortillas one at a time or in a stack in a dampened napkin in the microwave.  Working with one tortilla at a time, dip into the sauce, spread 1/4 cup of the filling mix across the center.

enchiladas

vegan enchiladas rojas

Roll tightly and place seam side down in the baking dish.  Repeat, for remaining tortillas and filling.  Cover completely with remaining sauce.

enchiladas

Zero waste vegan enchiladas

enchiladas rojas

Bake 15 to 20 minutes (until heated through).  Let cool 5 minutes, then plate, adding a little extra sauce on top as needed/desired.

While waiting for the enchiladas, make the crema:  Add the garlic and lime juice and zest and salt to the soaking cashews and their water.  Whiz until totally smooth.  Set aside (you may need to whiz for a second again before serving if it separates).  Or whisk 1 cup non dairy yogurt with the juice and zest of a lime + 1 tsp olive oil + 1/2 tsp salt (that’s what I did as I ran out of cashews.  I used my homemade coco yogurt).

Vegan crema coconut yogurt lime radish

Drizzle with crema and top with any or all of the suggested toppings.  Serve and enjoy!

rainbow pickles to jazz up your fridge

quick easy healthy vegan Buddha bowl gluten free

It’s really no surprise that I love to make quick healthy meals, and the secret to keeping it fresh and not getting bored is CONDIMENTS.

That’s right, but I’m not taking about the crusty jar of mustard sitting in the back of your fridge.  I’m talking about fresh, tangy, rainbow colored pickled veggies to add some sass and flavor into your grain bowls and salads.  I love making and adding red cabbage sauerkraut to our foods, but I also like to keep some quick pickled veggies in the fridge, too.  ESPECIALLY  in winter a pop of color is so nice when you just need cheery food to counteract all the grays.

You can (and should) quick pickle just about any veggie.  Here I’m doing yellow beets and red onions, but carrots, cauliflower, radishes, cucumber, chard stems, zucchini, really anything goes.

pickled beets onion rainbow grain bowlturmeric + lemongrass pickled beets

2 large yellow beets, steamed whole, then sliced thinly

2 inch piece of lemongrass, smashed with a rolling pin to release the aromatic oils

1 inch chunk of ginger, smashed with a rolling pin

1 inch chunk fresh OR 1 teaspoon dried turmeric

3/4 cup vinegar (white or cider)

1/3 cup water

1 teaspoon kosher salt

1 tablespoon sugar (I used agave, you can use honey or granulated sugar too)

1 star anise (optional)

method

place the sliced beets in a glass jar or container that can be stored in the fridge.  In a small saucepan, add in all the other ingredients.  Bring to a boil, turn down to a simmer and let cook 2-3 minutes, then pour the hot vinegar mix over the beets.  Put the top on and let cool before you refrigerate.  Stores 2-3 weeks in the fridge.

pickled red onions coriander vegan zero waste

pickled pink onions

1 large red onion, peeled and thinly sliced

1 cup vinegar (white or apple cider)

1 tablespoon sugar- any kind, I used agave but you can use honey, granulated, whatever

2 teaspoons coriander seeds 

1 teaspoon mustard seeds

1/2 teaspoon black peppercorns

1 bay leaf

1 small dried chile (like arbol)

1 teaspoon kosher salt

method

place the onions in a glass jar or storage container.  place all other ingredients in a small pot and bring to a boil.  Simmer 2 minutes, then pour over the onions. Cover and let cool before refrigerating.  Keeps 2-3 weeks in the fridge.

buddha bowl vegan kraut rainbow veggies gluten free

I hope you give these guys a try, they’re delicious and make even the most basic food pretty and fun.  Try them on avocado toast, in a Buddha bowl, in a sandwich, on top of salads, tacos, or just out of the jar.

*In the bowl pictured at the top, I have quinoa, white beans, sautéed kale, kraut, lemon, cilantro, radish, carrot, pickled beets, everything bagel spice, aleppo chili flakes and toasted pumpkin seeds.  This bowl took me about 5 minutes to chuck together since I had all the components ready to go in my fridge- I just sautéed the kale and piled everything else in.

xx Amanda

vin’s super-seed breakfast porridge

Kids vegan cook

I know it seems boring to eat the same thing for breakfast every day, but hear me out- it’s really the best thing ever.  Not only do I not have to think about what to throw together when I can barely peel open my bleary eyes (I’m decidedly NOT a morning person), I also get in so much nutrition for my kids in one fell swoop.  Vin usually makes this with my supervision too, so win-win there.

Chia seeds, flax seeds, hemp seeds and walnuts are my non negotiable foods that I get into my kids diets EVERY single day.  Why?  Plant based omegas, calcium, other minerals, and brain boosting fats.  That’s why I add them all to the morning porridge- because then I don’t have to worry about it later.  It’s our whole food vitamin “supplement” for them, along with an after school fruit and veggie smoothie.

In one serving of this porridge (not even counting the fruit/optional extras), there’s: 73% fiber, 42% iron, 20% calcium, 50% zinc, 14% protein, and 7.2 grams of omega-3’s.  PLANTS are everything.

chia coconut flax hemp seeds oat porridge

The fat + fiber + carbs combo keeps tummies nice and full so they’re not hungry at school. Plus, it’s nice to get a warming meal in their belly in before they have to go outside on cold mornings.

We vary the toppings so every day is different and we never get bored:

-always a seasonal fruit or two: banana, berries, kiwi, mango, peach, apple, persimmon,prunes, plum, pear, etc

– sometimes add flavorings like almond or vanilla extract, cocoa powder, cinnamon, ginger, cloves, nutmeg, chai spice, turmeric, pumpkin purée

-sometimes cook with nut milk instead of water for a creamier porridge

– sometimes add nut butters: coconut, cashew, almond, peanut, chocolate hazelnut

-sometimes do 1/2 and 1/2 quinoa + oats

-always add a sweetener: chopped dates, golden raisins, stevia, maple syrup, molasses or raw Demerara sugar

healthy vegan kids porridge omega 3 breakfast

vin’s super-seed breakfast porridge (2 large servings)

for the base:

1 cup oats

1/4 cup chia seeds

1/4 cup shredded coconut

3 cups water or nut milk or both

for the toppings (per each bowl):

1 tablespoon ground flax seed

1 tablespoon hemp seeds

2 tablespoons chopped walnuts

fruit of your choice

sweetener of your choice

method:

Place the oats, chia, and coconut in a small pot. Whisk in the 3 cups water and bring to a boil while you whisk (so the chia doesn’t clump).  Turn down to medium low and continue to cook, stirring occasionally, until thick and chia seeds are plumped, about 5 minutes.

Remove from heat and divide between 2 bowls.  Top with your desired toppings and eat!

 

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