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Brunch/ GF, Vegan & Raw/ RECIPES

Rip’s Big Bowl For Breakfast

We have a new favorite breakfast here in the Bowman household, and it is called “Rip’s Big Bowl!”  Around here, we just call it “breakfast bowl” but whatever you choose to call it, I think you are gonna like it!

I have been on a quest for an easy and healthful breakfast that all 3 of my girls would enjoy eating.  I made these breakfast bowls and THEY ALL 3 LOVED THEM!  I couldn’t believe it!

I was on Rip’s Esselstyn’s website browsing through the recipes and found this one.  Rip is author of the Engine 2 Diet, a book that tells of how Rip, a Texas firefighter, helped save the life of his fellow firefighters by introducing them to a vegan diet which in turn “lowered their cholesterol and burned away the pounds!” Yep, strong, healthy vegan firefighters! It’s a good book. 🙂

Rip Esselstyn-Firefighter, Professional Tri-athlete
Rips famous father is Dr. Caldwell B. Esselstyn. Jr., who has had dramatic results on reversing and curing heart disease through diet and nutrition.

My recipe below is a bit different from Rip’s original recipe.  I eliminated the raisins, walnuts,  & grapefruit.  I added chia seeds.  You can buy chia seeds in the link below, or look for them in the organic section of your local grocery store, or most health food stores have them.

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A little bit about:
Navitas Naturals Chia Seeds Aztec Superfood, 16 Ounce Pouch
Chia seeds and I are becoming fast friends.  Why?
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3’s than any other food, even FLAX
~they have 5 GRAMS of fiber PER TABLESPOON!
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
~they are FILLING!
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Back to the recipe, what caught my attention was the comment in his book above the recipe.
It said:

“This has been my mainstay breakfast for more than twenty years.  I never get sick of it and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand.   This was also a favorite recipe for most of the E2 Pilot Study participants.  As a seven-year-old daughter of one of the participants said, “I look forward to waking up in the morning just so I can have my Rip’s Bowl.”  –Rip

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Rip’s Big Bowl (my version)
1/4 cup old-fashioned oats
1/4 cup Grape-nuts or Ezekiel brand equivalent
1/4 cup bite-size shredded wheat
1/4 cup Uncle Sam Cereal
1 Tablespoon chia
1/2 banana, sliced
1/2 kiwi, sliced
3/4 cup almond milk (or milk, or soy milk)

Toss all dry ingredients into the bowl.  Top with fruit.  Add milk.

Variation:
*Add any fresh or frozen fruit, such as peaches, cherries, mangoes, raspberries, blueberries or red grapes.

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I have to admit, when I saw the list of ingredients, I wondered if it was worth buying multiple cereals for one bowl of cereal, but it sure beat having a cupboard full of healthy cereals that the kids would not eat.  It is also MUCH better than having a cupboard full of multiple sugar cereals!

I really love how forgiving this recipe is.  I make sure I have a base of the 3 cereals, oats and chia seeds, and then I am pretty flexible with the fruit.  We have found that our favorite combination of fruit is banana and kiwi.  The kiwi gives it such a great, fruity sweetness.  
The first time I made this I bought  mini frosted shredded wheat. The extra sugar made me cringe, but I so wanted this to be something that the kids loved, so I gave in and I know in the future I can buy the regular kind now that my girls are sold on breakfast bowls.

When I made these bowls in the morning, I just get all the ingredients out and use my hand as a measuring cup.  It does not have to be exact and you really can just dump the ingredients in and add your choice of milk.  It takes just minutes.

My girls have commented on how long their breakfast bowls keep them full.  I am not surprised as they are full of fiber and protein and all kinds of nutrients from the chia and fruit.  Give them a try and let me know what you think if you do!!

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GF, Vegan & Raw/ Meals/ RECIPES

Red Lentil Sloppy Joes

This is a recipe that will be added to our “recipes we made on a regular basis” file.   I found the recipe at “Vegan Dad” it caught my eye because he called the recipe “kid-friendly”.  I have been on the search for recipes that I can make for family dinners that are plant based.  No cholesterol and no saturated fat.  My goal is to find recipes that are so good that my kids won’t miss the meat.  This is one of those recipes!
I was so pleased when the whole family munched away on their Red Lentil Sloppy Joes.  There was not one complaint about missing the meat.  I served a rare treat of tater tots along side of them, hoping to distract my girls from complaining about the lack of meat, but come to find out they were not necessary!:)  
I used leftovers as a dip for a whole wheat, Triscuit- type cracker.  It made a great and filling snack.
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Lentils are one of my favorite foods.   I make my husband and I a big pot of our favorite “French Lentil Soup” for lunch to eat throughout the week.  Lentils are packed with protein, fiber, iron, magnesium and B vitamins. They are a quick cooking legume and are super easy to make!
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Red Lentil Sloppy Joes
 “I love this version because the red wine vinegar gives it lots of zip. Red lentils are also a great choice because they cook quickly and are pretty neutral in flavour. The trick here is to cook the lentils until they are soft enough but not too much so they go mushy.“–V e g a n D a d

INGREDIENTS
– 2 tbsp oil
– 1 onion, chopped
– 1 rib celery, chopped
– 1/2 green pepper, chopped
– 1/2 tsp oregano
– 1 cup red lentils, rinsed
– 1 cup ketchup
– 1 1/2 to 2 cups water (more if needed)
– 1/4 cup red wine vinegar
– 1 tbsp vegan Worcestershire sauce (optional)
– 1 tbsp brown sugar (or sweetener of choice)
– salt to taste
– freshly ground black pepper
– Tabasco sauce to taste
METHOD
1. Heat oil in a frying pan over med-hi heat. Saute onion, celery, green pepper, and oregano for 5-7 mins, until onion is translucent and pepper has softened.
2. Add lentils and mix well. Add ketchup, 1 1/2 cups water, vinegar, Worcestershire (if using), sugar, salt and pepper, and Tabasco.
3. Bring to bubbling, then reduce heat, and cover. Cook for about 30 mins, stirring regularly, adding more water if needed until lentils are cooked but still hold their shape.
4. Serve on toasted rolls, open-faced if you want.


**I used some store bought buns from our local health food store, but if you want to make your own, I have a GREAT recipe for Homemade Buns In The Bread Maker.

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Brunch/ RECIPES

Chocolate Almond Chia Oats

This Chocolate Almond Chia Oat pudding is served cold.  It is a wonderful breakfast and makes a very healthy and filling snack.

My 8 year old lives for this stuff and has become the official ‘chia oat maker’ in our home.  She is so cute measuring, mashing and stirring.  She keeps the recipe on the refrigerator and knows that I am ok with her making them whenever she wants, due to how healthy they are!

This nutritional information below includes:

 1/3 cup oats, 3/4 cup unsweetened almond milk, 2 tablespoons chia seeds, and 1 small banana.

 

{my girls use the Chocolate Peanut Butter version as a super healthy apple dip!}

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A little bit about:
 
Chia seeds and I are becoming fast friends.  Why?
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant-based Omega 3’s than any other food, even FLAX
~they have 5 GRAMS of fiber PER TABLESPOON!
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
 ~they are FILLING!
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Chocolate Almond Chia Oats

1 banana, mashed

1/3 cup regular oats

3/4 cup chocolate almond milk (or chocolate regular, soy or coconut milk)

2 Tbsp chia seeds

1/4 tsp pure vanilla extract

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1 spoonful almond butter (can use peanut butter)

a squirt of agave nectar (or honey or maple syrup)

Mix all but almond butter and agave in a bowl.  Cover and refrigerate for at least 15-30 minutes (up to overnight, if desired).  Uncover and stir, then top with almond butter and sweetener of choice.

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For regular Chia Oat Breakfast Pudding, click here.

4
RECIPES/ Sweets

Lemon “Larabar” Balls

Another “Larabar” knockoff!  Last time it was Chocolate Coconut Balls, this time it is Lemon.  These are really good and refreshing.  They hit the spot when you are craving something sweet with a bit of a crunch.  They are the perfect snack size and portable.
I am a huge Larabar fan because they are made of just a handful of healthful ingredients.  
The above lemon bar contains:
dates, almonds, cashews, lemon juice concentrate, natural lemon flavor

Do not let the dates throw you if you are not a date lover.  I do not like dates, but I love these Lemon Balls.  The dates job is to sweeten and hold the ball together, which creates the best chewy texture.  Enjoy!
Lemon “Larabar” Balls
1 1b. pitted dates 
1 1/2 cup raw mixed nuts (or 1 cup almonds, 1/2 cup cashews, if desired)
Zest of 1 lemon
Juice of 1 lemon
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Combine all in a food processor.  Your food processor will work hard, so make sure you tell it that you appreciate its effort.  Process until nuts are desired size and ingredients are incorporated.
Coat hands with oil ( I used coconut oil and loved the hint of coconut it gave the balls) and roll into balls.  
Keep balls in the refrigerator for up to a week.
Makes 20, 1 inch balls.
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Drinks/ Frugal/ HOME/ RECIPES

Easy 3 Ingredient Chocolate Almond Iced Latte

I posted “Perfect Iced Coffee” a few months ago, and though it still remains my favorite, this is a very close runner up!  The process of making this is so very easy. It may be a bit more familiar to you than the cold brew process, and familiar is nice sometimes– plus, I love how drip brewing process makes my house smell in the morning!

Starbucks Iced Coffee blend is new, and GOOD!  It is “roasted to accentuate its full-flavored taste when chilled.  It is medium bodied , well-balanced and caramelly smooth.”

 You brew it just like regular coffee, but make it double strength and serve it over ice.  Here are the directions from the package:

1. Brew as if you’re making a full pot, but use half the water.
2. Slowly fill remaining pot with ice, or add same amount to a pitcher.
3. Serve fresh, over ice.
*By double strength, we mean: 4 TBS GROUND COFFEE to 6 OZ. WATER.
(I do not make mine that strong)

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HERE IS HOW I MAKE MY CREAMY, DREAMY, EASY..
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..CHOCOLATE ALMOND ICED LATTE: (V-Vegan; ND-Non-Dairy)


~8 HEAPING TBS Starbucks Iced Coffee Blend coffee
~16 OZ Water (this is my Mr. Coffee pot filled to the 4 line)
~Chocolate Almond Milk (I use Silk brand, Dark Chocolate, found at Walmart)
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Brew coffee and water.  This is your coffee concentrate.


Fill a mason jar (or glass of choice) with:


1/2 coffee concentrate & 1/2 Chocolate Almond Milk (or 2/3 coffee concentrate and 1/3 almond milk, according to personal taste)


Add Ice.


Add sweetener if desired.  I do not think this is necessary as the Chocolate Almond Milk is sweetened.


Pop in a straw and enjoy!!


Store leftover concentrate in a jar in the refrigerator, for up to 2 days.
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This particular brand of almond milk has 120 calories per cup (2% chocolate dairy milk has 190), no saturated fat, no cholesterol, 45% DV of Calcium (milk has 25%) and added Vit C and Vit E.  They use pure cane sugar to sweeten instead of high fructose corn syrup, and it uses Non GMO (non-genetically modified) almonds.  I do wish it were organic and a little less sugar, but all- in- all not too bad, especially compared to syrup sweetened, high calorie, budget- breaking drinks available to buy!

Let me know if you try this!  Enjoy.

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RECIPES/ Sides

Easy, Homemade Freezer Salsa

ball jars of salsa

See the larger jar of salsa in the background?  My husband has just about finished off the jar, and I just made it 2 days ago!

This is a super easy & quick way to make salsa for the freezer.  If y.ou like a chunky salsa, then freezer salsa is not for you.  Chunky salsa tends to get mushy in the freezer, but we prefer ours thick, but all chopped up, so this is perfect for us.

cherry tomatoes

I have an abundance of little cherry tomatoes growing in my garden.  My larger tomato plant is slow to ripen, but that is ok since we are up to our heads in cherry tomatoes.

Mrs. Wages Create Salsa Mix for Freezer Salsa

I saw this mix (Mrs. Wages Create Salsa Mix) when I was at the grocery store and I was happy to see that the ingredient list was short and familiar.  I wanted homemade salsa, but my peppers are not ripe yet, so this mix was the perfect answer.

 

There are 3 different options on the back of the package-Freeze It! Can It! or Serve It!  Love that.

I washed my tomatoes and threw them into the food processor.  I DID NOT skin and core my tomatoes.    Too lazy, plus they were so small…

 

Then I  dumped them in a pan on the stove (no pic, sorry!) and added the dry mix and 1/2 cup of vinegar, and then simmered for 10 minutes.

salsa in a jar

I let the mixture cool a bit, then poured it into jars.

We have not eaten the salsa that I froze yet, but like I said earlier, the one jar that was left out is almost gone.  It really is a tasty salsa, not too expensive (2.59 for the mix, tomatoes were free from my garden), made about 21/2 quarts, and took very little effort!

{tomatoes and freezer salsa in jars {pin it}

5
GF, Vegan & Raw/ RECIPES/ Sweets

Chocolate-Avocado Mousse with Raspberries

 Yes, you read that right.  Avocados and chocolate!  You would never have guessed that avocados were used to thicken the mousse and that it would make it so creamy and delicious!  This mouse is vegan, and is super healthful: no eggs, no dairy, and no refined sugars.  Cocoa powder and raspberries both have antioxidants in them.  Just one ounce of dark chocolate packs as many antioxidants as a glass of red wine.  Buy natural cocoa powder with a minimum of 70% cocoa.  Avoid anything that says “dutch processed” or “processed with alkali” in order to keep the good flavonoids found in chocolate.

This mousse takes just minutes to prepare.  No cooking or baking!

I serve this to my kids smeared on graham crackers.  They think it is frosting!:)

{served in my favorite 4 ounce size jar}

Chocolate-Avocado Mousse with Raspberries
{inspired by Chuck White’s “If It Makes You Healthy”}

2 large ripe avocados
1/3 cup organic unsweetened cocoa powder
1/2 cup agave nectar, or honey
11/2 teaspoons pure vanilla extract
1 teaspoons almond extract

Raspberries, fresh or frozen, to top
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 1. Halve and pit the avocados and scoop out the flesh.  Transfer the avocado flesh to the bowl of a food processor fitted with the metal blade.  Using a spoon, break up the avocado a little in the food processor.
2. Add the cocoa powder, agave nectar (or honey), vanilla extract, and almost extract to the processor and process for 1-2 minutes.  Scrape down the sides of the bowl and then process again until the mousse is very smooth, 1-2 minutes longer.
3. Taste the mousse and if not sweet enough, add more nectar, 1 teaspoon at a time.  Pulse to mix.
4. Spoon the mousse into serving vessels (martini glasses are pretty!) and cover with plastic wrap and refrigerate for at least 1 hour and up to 8 hours.
5. Serve the mousse chilled and garnished with raspberries.

**Drizzle in more or less agave or honey, depending on your tastes.

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