Cooked Rolled Oats

Cooked Rolled Oats PinThis Cooked Rolled Oats recipe is a traditional favorite and a hearty breakfast that’s sure to keep you satisfied until lunch. Enjoy topped with your favorite fruit and/or berries.

We like our oats and eat them a lot. We especially like them raw in our Rolled Oats Breakfast, but on a cold winter morning, these Cooked Rolled Oats are hot and satisfying.

Whole grains like oats have gotten a bad reputation from the low carb communities, which may be contributing to the leading cause of death among those who eat very little them: heart disease.

Whole grains, especially oats, have been shown in numerous clinical trials to reduce heart disease, prevent strokes and help with weight control. In fact, eating 3 servings of whole grains per day may be just as effective at treating hypertension as taking prescribed medications.

If you’re still a believer in the low carb fad diets, it may be time to revisit your preconceptions to minimize your risk of preventable disease.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Red Bean Burgers

Red Bean Burgers PinThis Red Bean Burgers recipe is very flavorful and satisfying. It’s a delicious and nutritious vegan burger that’s super quick and easy to make. Perfect for a weeknight meal when you’re short on time but long on hunger.

The burger patties are very moist so they won’t do well on the grill, but they great on an electric griddle if you have one. We usually just bake them, though. They’re very flavorful as is, but you can sprinkle the patties with a little garlic salt and black pepper before you cook them for even more flavor.

We like high quality, whole grain buns, but you can use your favorite hamburger buns. Top them with some greens, a slice of tomato and a little spicy mustard or ketchup and you’ve got one delicious vegan burger!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Muesli

Vegan Muesli PinThis Vegan Muesli breakfast is filling and delicious. It makes enough for 8 servings so you can make it ahead of time and enjoy it for several breakfast meals.

We used whole rolled oats as the base, but you can use instant oats, rye flakes or your favorite breakfast grain. We also used coconut flakes, raisins and craisins for sweetness, and walnuts and sunflower seeds for a little extra protein and healthy fats. But you can use your favorite dried fruits and nuts. Anything will work.

Unsweetened Cashew Milk is creamy and delicious without many calories. The brand we use only has 25 calories per cup with 45% of your day’s calcium needs (50% more calcium than dairy milk).

Berries are a nutritious part of any breakfast. They’re loaded with vitamins and antioxidants. Plus, they’re very sweet so you may not need additional sweetener. If berries aren’t your thing, sliced bananas or Healthy Cooked Apples also taste great on this Vegan Muesli.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Lentil Loaf

Vegan Lentil Loaf PinThis Vegan Lentil Loaf is a veganized version of the ever popular meatloaf. The lentils, brown rice and oats make this a hearty and nutritious meal while the generous amount of seasonings give it tons of flavor.

My mom’s meatloaf has always been one of my favorite dishes so after going vegan, it was something I really missed. Thankfully, Amelia figured out how to make a veganized version of meatloaf that tastes a lot like mom’s. That’s one more thing that was easily replaced with a cruelty free, healthy and environmentally friendly alternative!

This recipe pairs well with Green Beans, a Side Salad or Steamed Broccoli for your green dish. To make the meal even more filling without adding a lot of extra calories, try our Easy Polenta recipe, a Vegan Baked Potato or Boiled Potatoes.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Raw Rolled Oats Breakfast

Raw Rolled Oats Breakfast Port PinAmelia got this Raw Rolled Oats Breakfast idea from her Plant-Based Certification program. We never thought to eat uncooked rolled oats before, but they’re absolutely delicious! They’re also very filling and last both of us all the way to lunch.

Think of this Raw Rolled Oats Breakfast as a hearty cereal. You wouldn’t cook cornflakes or bran flakes before eating them, and you don’t need to cook your rolled oats, either. We don’t recommend steel cut oats, though. They’re a little too tough to eat uncooked unless you soak them overnight using a recipe like our Vegan Overnight Oats.

We had blueberries, strawberries and bananas on hand, so we used those, but you could also use mango, papaya, raspberries, blackberries, dragon fruit, peaches, apples or your favorite fruit.

Dried fruit like cranberries or raisins are also good additions, especially if you’re out of fresh or frozen fruit. Some chopped almonds, pecans, walnuts or hazelnuts would also taste great. And we also like to add maca powder, sunflower seeds and pumpkin seeds when we have them.

We use stevia to sweeten our oats because we don’t have a lot of healthy sweetener options here in Ecuador. Applesauce is a rare find. Maple syrup must be imported from Canada so it’s about 4 times as expensive here as it is in the states. Blackstrap molasses is unheard of here. So is U-Sweet. Sometimes we use agave syrup, but it tends to be bitter here, so we’ve started using stevia. We encourage you to use the smallest amount of the healthiest sweetener you can find, or skip it entirely.

We added both ground flax seeds and unground chia seeds. They’re both good plant sources of omega-3 fatty acids, which are really important for vegans to consume since we don’t eat mercury and chemical laden fish. Greger recommends 1 tablespoon of ground flax seeds per day as part of his daily dozen, so you’ll get the whole amount in this one meal.

It’s important to grind the flax seeds or they’ll pass right through you without the nutrients being absorbed. Greger recommends grinding the chia seeds, too. Some studies suggest your body will better absorb the omega-3’s contained within chia seeds if they’re ground. Sometimes we grind them. Sometimes we don’t. You can just add both seeds to your coffee grinder and grind them up together if you want to.

We’ve also started adding amla powder to our oats in attempt to lower my cholesterol. You can read about my ongoing battle in “Can Vegans Get Heart Disease?” Amla powder is Indian gooseberry extract that has been used for thousands of years in India to treat all sorts of ailments. More recently, it has been shown to perform as well as two leading statin drugs at lowering cholesterol so we decided to give it a try. It’s too early to determine if it’s helping, but we’ll keep you posted.

Raw Rolled Oats Breakfast

If you don’t have any non-dairy milk on hand, you can use water or juice. We got this trick from Dr. Esselstyn’s book, “Prevent & Reverse Heart Disease.” Ecuador hasn’t caught up to the states in the non-dairy milk category, so it’s not widely available. When we’ve travelled here, the hotels and B&B’s often have oats, but no non-dairy milk. They do have the most amazing fresh squeezed juice, though. I especially like fresh squeezed naranja, papaya and mango juice in my oats. Yum!

Despite the sheer volume of food contained in one bowl of this Raw Rolled Oats Breakfast, we sometimes still feel hungry after eating it. A glass of water takes care of that, causing all of the oats and seeds to expand in our stomachs, and makes this hearty breakfast last several hours without the need for snacking.

Breakfast is the most important meal of the day and it should be the most filling while containing low glycemic foods that slowly release their glucose over several hours. That will keep your hunger at bay and prevent you from snacking before the next meal.

If you haven’t read it yet, we highly recommend reading “Breaking the Food Seduction” by Dr. Neal Barnard. He goes into great detail about the benefits of eating oats for breakfast in terms of weight loss and overall health.

Raw Rolled Oats Breakfast Cooking Video

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If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Pumpkin Oatmeal Chocolate Chip Cookies

Pumpkin Oatmeal Chocolate Chip CookiesThese delicious Pumpkin Oatmeal Chocolate Chip Cookies are moist and delicious. It’s impossible to eat just one. They disappear in handfuls.

If you’re like me and you love pumpkin, these really hit the spot. While pumpkin is traditionally a fall/holiday ingredient, there’s nothing stopping you from eating pumpkin all year long.

Amelia is the baker in the house, so I beg and plead with her to make delicious pumpkin recipes all the time. I’m sure she’s sick of pumpkin by now, but I’ve loved it all my life and don’t need an excuse to eat it.

A perfect day for me is capped off with a couple of these amazing Pumpkin Oatmeal Chocolate Chip Cookies.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Peanut Butter Protein Balls

Peanut Butter Protein BallsThese Peanut Butter Protein Balls are a simple and delicious snack that also satisfies your chocolate cravings. Just remember that each ball has 114 calories so don’t go crazy and eat them all in one sitting if your goal is weight loss.

Amelia and I like to keep a sealed container of these in the refrigerator so we have healthy chocolate snacks available when our chocolate cravings hit. As a kid, Reece’s Peanut Butter Cups were my favorite candy and these protein balls have a similar chocolaty-peanut butter taste in a vegan, protein rich package.

You can substitute the peanut butter with cashew butter, almond butter or your favorite nut butter if you prefer something else.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Lentil Burger

Vegan Lentil BurgerBefore switching to a vegan diet, I had never eaten a lentil in my life. I had no idea what they were or how delicious they could be. Now, Amelia is making all sorts of amazing things with lentils, including this delicious Vegan Lentil Burger.

People always ask us vegan eaters where we get our protein. Lentils are one of the best sources of plant based protein and this recipe packs 19 grams of it. To put that in perspective, plant based nutrition experts like Dr. John McDougall say that most adults only need between 30 and 50 grams of protein per day. That means this burger has about half of your daily protein requirements.

We like the Ozery Bakery OneBuns to cut down on processed carbs, but you can use regular hamburger buns if you want to. You can also use ketchup, mustard, Vegenaise or your other favorite toppings. Pairs well with oven roasted red potatoes or a side salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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