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.

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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*:

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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

Vegan Barbecue: More Than 100 Recipes for Smoky and Satisfying Plant-Based BBQ by Terry Sargent

Coming soon from the publisher: 

★★★★ ☐ The publisher has provided a copy for review. 

Ok, so you don't eat meat but it's summer and you're craving it anyway. Here's the book for you, with a lot of recipes that will satisfy your barbecue tastebuds. Get your picnic basket and your grill ready.

It's not just main dish "meat"-ish offerings, either. There are sides, desserts, and everything between. This is one to add to your library. I'm going to try the "meat"loaf this week. For vegans and those puzzled by their vegan friends ... this book's for you.

High-Protein Plant-Based Diet for Beginners by Maya A. Howard

 Coming soon from the publisher:

★★★★ ☐ The publisher has provided a copy for review. 
So you want to try a vegetarian diet but you're worried about getting enough protein? This should give you a place to start! 

Grab your kitchen tools, some basic foods, and off you go. You'll find familiar tastes as well as some fresh takes and information on hitting your target nutrition. 

This is a new one for your vegan and vegetarian bookshelf.