Banana breakfast bread

I've enjoyed this vegan banana bread for breakfast. It's oil free and mildly sweet. It got more and more tasty as it sat on the counter for a few days. It can also be stored in the fridge for up to a week.

1. Preheat oven to 350F/180C. Line a bread pan with paper or grease and flour it.

2. Mash 3- 4 ripe bananas.

3. Add 1 tsp vanilla, 1/2 c date syrup (or maple syrup); 1/3 c homemade applesauce (steam and crush 1 cored apple, with or without peel).

4. Stir together in a separate bowl: 1 1/2 c whole wheat flour; 1/4 c ground flaxseed; 1 tsp baking soda; 1/2 tsp baking powder; 1/2 tsp cinnamon; pinch of salt (optional)

5. Barely stir wet (#3) ingredients into dry ingredients (#4). Lumpy is ok.

6. Pour batter into the prepared bread pan. Bake for 45-50 minutes until a toothpick comes out dry. Let it cool in the pan or on a wire rack for 5-10 minutes before slicing.

Rating: 4/5
Taste: mildly sweet, hearty
Calories: 180 per slice (if cut into 6 thick slices)
Time to prepare: 10 minutes to stir (plus 15 minutes if making applesauce); 45-50 minutes to bake
Tea: chai or black tea

White Fruitcake

When you're in the mood for something naturally sweet and hearty, this hits the spot. Makes a great breakfast, too. Use gluten-free oats to make this gluten-free.

White Fruitcake (serves 6)

Preheat oven to 350F/180C.

Soak 1 1/2 c /350 g oatmeal in 1 c /250 g(plant-)milk while you assemble the other ingredients.

Use wax or parchment paper to line a 6"X8"/15x20cm loaf pan or 8"X8"/20X20cm cake pan OR lightly oil it. Set the pan aside.

In a medium bowl mix together all ingredients.

• 1 apple, cored and chopped into small pieces. (Not/peeling the apple is up to you.)
• 2 small or 1 1/2 larger bananas, mashed
• 1 c walnuts (or other nuts), chopped
• 1 T date syrup or maple syrup 
• 1 tsp vanilla, optional
• dried fruit, finely chopped, option

Lightly tap the batter into the prepared baking pan. Bake for 40 minutes. Let cool in the pan or eat hot.

Refrigerate up to 6 days or freeze for later.

Rating: 4/5

Taste: mildly sweet

Colories: 300 calories

Time to prepare: 10 minutes plus 40 to bake

Tea: chai or black

Almost any combo ...

 Almost any combo of beans and vegetables makes a good soup or stew. Eat it clear, or add coconut cream or plant milk thickened with a tablespoon of flour (any kind) for a creamy texture. We ate this 2 ways, clear broth soup the first day. The second day, we added coconut cream and a pinch of curry to the leftovers. Yummy!

Here's the recipe for 2 hearty portions: (Double the recipe for 4, add more vegetables for additional meals)

Steam or fry in 1 teaspoon oil until translucent:

• 1/2 chopped onion, (1 garlic clove is optional)

Bring to a boil and add the onion:

• 2-4 c broth. (I used 1 T "Better Than Bouillon" and water)

Add the following and cook for 1/2 - 1 hour:

• 1 c cooked beans
• 1 c chopped cooked potatoes
• 1 carrot, grated or sliced
• 1-2 c chopped greens (lettuce, kale, spinach, broccoli, etc.)
• 1/2 c chopped leafy herbs (cilantro, celery leaves, etc.) OR up to 1 T dried herbs (sage, rosemary, oregano, marjoram, etc)
• Optional, 1/2 tsp salt (if the broth is not salty)

Hint: Use whatever seasonings you like - or if you're not sure, open a spice bottle to smell what's inside. Does the flavor complement what you are hungry for? If so, add a pinch.

Enjoy. Store leftovers in fridge or freeze for later.

Note: If you prefer a creamy rather than thin texture, thicken it. Before you remove the soup from the stove, stir in 1/4 c coconut cream OR thickener (1/2 c plant milk or water + 1 tsp starch: cornstarch, potato starch, flour, etc.) Stir until it thickens. Then taste and add a bit more salt if it's not flavorful enough.

Rating: 4/5

Flavor: savory

Calories: 350 with broth; 500 with added coconut cream

Time to prepare: 1/2 hour plus 1/2-1 hour cooking

Tea: black

Easiest DIY sweetener: Date Syrup and Date Paste

SO EASY. Replace expensive maple syrup or artificial sweeteners with this healthier option. 

If you're not confident, give it a try with a small portion first. Then adjust the amount for your personal use.

DIY DATE SYRUP

Soak together, covered, for at least an hour or two:

• 1 part dates
• 1 part boiling water

After soaking, mash the dates in the water by hand or with a potato masher. (You can leave the pits in if you're mashing by hand. If you use a masher, remove the pits before mashing so they don't break = adds bitter taste.)

Set a large piece of cheesecloth over a bowl. Pour the dates and soaking water through the cheesecloth. 

Wring as much liquid into the bowl as possible. (You can add a little boiling water to loosen the dates if they stick to the cheesecloth.)

Pour the strained mixture into a heavy-bottomed cooking pot. Cook on medium heat for 20-40 minutes until it reduces to half the volume. Pour into a serving or storage container.

• Use immediately
• OR store on the counter for 3-4 days
• OR refrigerate for weeks
• OR freeze for a few months

*Use the leftover date pulp instead of jam/marmalade OR add it to smoothies.

-----

VARIATION: Date Paste. This makes a date spread or jam. It can also be used as a baking ingredient or mixed into smoothies.

DIY DATE PASTE

Soak together, covered, for at least 1-2 hours:

• 1 part dates
• 3/4 part boiling water

Blend the soaked dates with a hand blender, in a regular blender, or mash throughly by hand.

Pour the mashed dates mixture into a heavy pot. Cook on medium heat for 20-40 minutes to reduce the mix to a spreading consistency. Stir occasionally. (Do not overcook or burn. It thickens slightly when it cools.)

Store as above. (Below, served with Overnight Oats or Vegan Oatmeal Apple Bars, a separate post.)

#datesyrup #datepaste #DIYsweetener #DIYsyrup #DIYdatesyrup #DIYdatepaste #maplesyrupreplacement

Rating: 5/5

Flavor: sweet

Calories: 60/tablespoon

Time to prepare: 2.5 hours; hands on: 5 min plus stirring

Tea: chai

At long last ... another post. Oatmeal Apple Bars

I find this recipe for Overnight Oats:

• 1 part rolled oats
• 1 part plant-based milk
• 1/2 -1 tsp vanilla
• 1/2 tsp cinnamon
• (optional: 2-4 T maple syrup)
• 1 apple, chopped

Mix, cover, and store overnight in the fridge. Pull it out for breakfast. Make a few batches for later in the week?

OK - that's good. But I want something warm. Here's my modification*:

-----

Baked Oatmeal Apple Bars

*Preheat the oven to 350oF/180oC. Prepare a non-stick pan or line a pan with parchment paper. (I used a 7"x7" glass baking dish.)

Mix together:

• 1 c rolled oats
• 1 c plant-based milk
• 1 chopped apple (up to you if you peel it - I didn't)

*Let soak for an hour or two. (Optional: then, use a hand blender to blend halfway to a finer texture.)

Stir in:

• 1/2 tsp vanilla, *baking powder, and cinnamon
• a sprinkle of *baking soda (and salt, if you want)

*Pour into the prepared baking pan. Bake for 40-45 minutes. The top should be firm but the center will still be soft slightly damp. Cool a bit and enjoy. OR cover and refrigerate for later.

OPTIONAL: spoon 1-2 T date syrup on top if it's not sweet enough for you. (Recipe in another post.)

Rating: 4/5

Flavor: slightly sweet

Calories: (total cake) 350 (+ 60 / T of date syrup)

Time to prepare: 15 minutes plus 45 min cooking time, cooling

Tea: chai or black