Quick Banana Berry Oatmeal

This is the oatmeal we probably eat the most often, because it's quick to throw together and it tastes incredible. Recipe from www.drfuhman.com. Not to mention it's full of superfoods, such as the blueberries, pomegranate juice, walnuts and sunflower seeds. On work days, I put all the ingredients together in one of my glass containers with a lid, microwave once I get to work, and enjoy.

Quick Banana Berry Oatmeal

Ingredients:
1 cup frozen or fresh blueberries
1 banana, sliced
1/4 cup rolled oats
1/6 cup pomegranate juice (or half of 1/3 cup)
1/2 to 1 Tbs chopped walnuts
1/2 Tbs sunflower seeds
1 medjool date, chopped

Instructions:
Combine all ingredients in microwave safe bowl and heat in the microwave for 3 minutes.
You could also just cook in all on the stove top if you prefer, but I actually like the way it tastes better when I microwave it, it kinda caramelizes the bananas in a very good way.

Best Burrito Bowl

I love a good burrito bowl from Chipotle. However, since changing to a healthier, plant based diet, all I taste when I go there is salt, salt, and more salt. This bean dish is bursting with flavor, especially when topped with homemade pico de gallo. You can also wrap this with brown rice in a whole wheat tortilla, or make tacos with some corn tortillas. Or go crazy and make enchiladas out of it, pouring enchilada sauce over the top and baking.

Ingredients:

1 medium red onion, chopped
3 cloves garlic
1 cup, packed and chopped kale
1 cup carrots, coarsely chopped
2 cans low sodium black beans, drained and rinsed
1 can low sodium diced tomatoes
1 cup salsa
3 tsp chile powder
1 tsp cumin

Instructions:

Combine onion, garlic, kale and carrots in a food processor and pulse until everything is chopped pretty small. In a large saute pan, cook the veggies in a few tablespoons of water until very tender, about 10 minutes.
Add the beans, tomatoes, salsa and spices and stir well to combine. Simmer for 15-20 minutes, giving it a stir every few minutes.

To assemble a Burrito Bowl:

Put some cooked brown rice in a bowl. Next, add the bean mixture. Top with fresh pico de gallo, tofu sour cream, and/or guacamole if desired.  

Blueberry Oatmeal

Blueberry Oatmeal

Ingredients:
1/2 cup rolled oats
1 cup almond milk
1 date, chopped
3/4 cup frozen blueberries
Dash cinnamon
1/2 tsp vanilla extract
1/8 cup chopped walnuts

Instructions:
Place all ingredients (except the walnuts) in a small pot on the stove. Cook over medium heat, stirring regularly, for 5-10 minutes. Top with chopped walnuts. 
 

Maple Tahini Dressing

This dressing tastes amazing with kale, avocado and chopped apples. It's so delicious you could just drink the stuff.

Maple Tahini Dressing

4 Tbs Tahini
4 tsp lemon juice
4 Tbs apple cider vinegar or white wine vinegar
2 Tbs pure maple syrup
pinch salt
pinch black pepper
pinch cayenne, optional

Whisk all ingredients together in a bowl until smooth. Sometimes I just throw it in the blender if my tahini's on the chunkier side. Add water if needed until desired consistency is reached. Store leftovers in the fridge.

Plant Based Snacks for Kids

Before going vegan about 3 years ago, my kids used to eat lots of goldfish crackers, yogurt cups and cheese sticks for snacks. Even once we went "vegan" but not necessarily "whole foods plant based", they ate a lot of convenient vegan snacks, like non dairy crackers, soy yogurt cups and Z Bars.

In 2012 I read Disease Proof Your Child by Dr. Joel Furhman, and I realized how so much of what I was feeding my kids had little to no nutritional value at all. I have been on a journey since to increase the amount of nutrients in their diet, and a large part of that has include changing our snacking habits. My goal for snacktime is to fill them with nutrients and phytochemicals, as well as satisfy their hunger until the next mealtime. I've found that if my kids are truly hungry, they are happy to eat an apple or a banana; even carrots or lettuce. Through trial and error, I have found many new snacks that they love and that are better for them.

Plant Based Snacks for Kids

Green Smoothie
Banana Ice Cream (frozen bananas blended together)
Apple cut up with nut butter to dip
Banana with nut butter
Grapes, Strawberries, Raspberries, Cherries, etc.
Larabar
Trail mix (usually peanuts, cashews and raisins, sunflower seeds)
Chickpeas, rinsed and drained, with nooch (nutritional yeast). Can also roast these for a crunchy snack.
Sprouted whole grain bread with nut butter
Cucumbers, carrot sticks, celery with or without hummus
Whole Romaine leaves (seriously, my daughter will eat a bunch if she's in the right mood)
Homemade oatmeal bars (recipes to come)
Chocolate Balls
Sunflower seeds
Applesauce
Air popped popcorn
Microwave Potato Chips

Chocolate Balls

These are a great way to get healthy fats into your kids. I like to keep mine in the freezer so they last longer.

Chocolate Balls

1 cup cashews
1/2 cup almonds or walnuts
1 cup Medjool dates
1 Tbs cocoa powder
Splash of vanilla

First, put the nuts into your food processor and grind them until they are medium-finely ground. Then add the dates, cocoa, and vanilla and process until the mixture will hold together in balls. This can take a few minutes. If after a few minutes the mixture is still too dry, use just a splash non-dairy and process. Repeat as necessary until the mixture will hold together. Form into small balls. Either refrigerate or freeze to store.

Avocado Chocolate Pudding

Seriously, this tastes so good! And the only way my kids will eat avocado. From Dr. Furhman's Website.

Avocado Chocolate Pudding

1 Large Ripe Avocado

8-12 Medjool Dates, I use about 8

2 Tbs Cocoa Powder

Splash of Vanilla

1/2 to 3/4 cup water

First, blend the water and the dates together in a high powered blender. Then, add everything else. Blend until very smooth, adding additional water if needed. This tastes much better when cold, so refrigerate for a few hours before eating.