Vegan Pumpkin Pancakes

People often ask me why I make so many vegan recipes. There are actually tons of reasons, one being that I have several vegan friends, so I frequently cook for them.

This recipe is being submitted for a special friend who happens to take a Gluten and Dairy free lifestyle. Jenn this one is for you!! Hope you can have all the ingredients ???

But the second reason is that so many kids today have allergies to a variety of foods, many specifically to dairy and eggs. Since vegans don’t eat any animal products or foods made by animals such as honey, these dishes are good for some kids with specific allergies. (LIKE MINE)

I made these pancakes for a bunch of friends who aren’t vegan and they didn’t know that they were dairy and egg free until they had cleaned their plates . Light as feathers, but with tons of depth of flavor and added texture from the spelt or buckwheat, these pancakes are a real treat. I actually served them for dessert later that night and the kids had a blast eating them with their hands and dipping them in syrup. See, pancakes really can be enjoyed morning, noon and night!

Vegan Pumpkin Pancakes (Makes 18 Pancakes)

1 Cup Gluten Free Flour
1/2 Cup Buckwheat or Spelt Flour (I tested both versions and they were equally delicious)
      - Jenn was unsure if you were able to have this?
2 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tsp Cinnamon
1/2 Tsp Salt
1 1/4 Cup Rice Milk (you could also use soy or almond milk)
1 Tbsp Maple Syrup, plus extra for serving with pancakes
1 Tbsp Vegetable Oil, plus extra for greasing the pan
1/2 Cup Pumpkin Puree, canned


1. Mix the dry ingredients in a bowl.
2. Mix the wet ingredients in a separate bowl.
3. Add the wet ingredients to the dry ingredients and whisk to combine (don’t over mix, some lumps are fine).
4. Heat a griddle or large saute pan over medium heat and lightly
grease with oil.
5. Ladle as many pancakes as possible (about 2 tbsp of batter for each one) on the griddle and cook 2 minutes or until bubbles start forming on the surface and the bottom is golden brown.
6. Flip the pancakes and cook another 2 minutes.
7. Repeat the process until you run out of batter (you can hold the finished pancakes in a 250 degree oven while you finish making the pancakes).
7. Serve with maple syrup and enjoy.

Apple-Walnut Oatmeal

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Details

Breakfast doesn’t have to be difficult! Try this easy and tasty oatmeal recipe submitted by Emily, a member of our Eat-Clean Diet® Community. The combination of cinnamon, apples and walnuts will be a new family favorite!

Ingredients

• ½ cup / 120 ml uncooked oats
• 1 medium apple, chopped
• 1 tsp / 5 ml cinnamon
• 1-2 Tbsp / 15 – 30 ml water
• 1 Tbsp / 15 ml chopped walnuts

Preparation

1. Prepare your oatmeal according to package instructions.
2. Place chopped apple in a bowl. Add cinnamon and lightly toss to coat.
3. Add the 1-2 Tbsp of water along with the chopped apple to a saucepan on medium heat.
4. Cook until the apple is softened.
5. Mix oatmeal, softened apple and walnuts in a bowl.
6. Serve and enjoy!

Nutritional Value for One Serving

Calories: 299
Calories from Fat: 74.7
Total Fat: 8.3 g
Saturated Fat: 1 g
Total Carbs: 27.9 g
Fiber: 10.1 g
Protein: 6.7 g
Sodium: 0 mg
Cholesterol: 0 mg

Fruit Bruschetta

Fruit Bruschetta

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YIELD: 20 SLICES

PREPARATION TIME: 15 MINUTES

COOKING TIME: 0 MINUTES

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Details

Fruit Bruschetta is perfect for Sunday brunch. Trick your friends into thinking you’re a master chef with this beautiful, yet quick and delicious dish from Tosca Reno’s Eat Clean Cookbook.

Ingredients

• 1/2 cup / 120 ml low-fat cottage cheese or yogurt cheese

• 1 whole-grain baguette, sliced on the diagonal into 1/2-inch pieces

• 1/2 cup / 120 ml sliced fresh strawberries

• 1/2 cup / 120 ml fresh blueberries

• 1/2 cup / 120 ml raspberries

• 1 tin mandarin orange slices in their won juice, drained, juice reserved

Preparation

1. Preheat oven to 400ºF / 200ºC.
2. Prepare a baking sheet by lining with parchment paper.
3. Arrange slices of baguette on the baking sheet and toast the bread.
4. Mix cottage cheese or yogurt cheese with 2 Tbsp / 3 ml of the mandarin juice. If using cottage cheese, mash well to make smoother.
5. Once the bread is toasted, spread the cottage cheese or yogurt cheese on top of the hot toast.
6. Arrange toast on a serving platter, set strawberry slices on to and then distribute the rest of the fruit on top of the strawberries.

Nutritional Value For One Slice with One-Tsp Yogurt cheese and One-Tsp Fruit Mixture:

Calories: 51
Calories from Fat: 6
Total Fat: 1 g
Saturated Fat: 0 g
Total Carbs: 8 g
Fiber: 1 g
Protein: 3 g
Sodium: 100 mg
Cholesterol: 0 mg

Pancakes

 EAT CLEAN pancakes

Ingredients

Dry:
1 c Whole-wheat flour
1 tsp baking powder
2 tbsp your sugar alternative
1/2 tsp ground cinnamon
1/4 tsp sea salt

Wet:
8 egg whites
1 c fat-free cottage cheese
1 c fat-free plain yogurt
Cooking Spray


Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.

2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.

3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.

4. Serve with fruit.

* Makes about 12 - 1/4C pancakes!

ASHLEYS NOTE: - These pancakes will not have the same consistency inside when you cut it - because of the cottage cheese it is a little more moist! You will NOT believe how good these are

Strawberry Orange Muffins

Strawberry Orange Muffins

Ingredients:
3 large egg whites
3/4 cup plain low-fat yogurt (I used vanilla because it's what I had)
1/2 cup unsweetened applesauce
1/4 cup canola oil
1 orange , zested or 1/2 tsp Fioro Di Sicilia (I love this stuff, it has a citrus, vanilla aroma)
1 tsp. pure vanilla extract (do not need if using Fioro Di Sicilia)
2 cups whole wheat flour
1/2 cup Sucanat
1 Tbsp. baking powder
1 tsp. baking soda
1 tsp. kosher salt
1 cup sliced strawberries

Method:

Preheat oven to 375 degrees. Place muffin papers in 12-cup muffin tin or spray with cooking spray.

In a large bowl, whisk together flour, Sucanat, baking powder, baking soda and salt. In a medium bowl, whisk together egg whites, yogurt, applesauce, canola oil, zest and vanilla. Pour wet ingredienta in with the dry and stir just short of being combined. Gently stir in the strawberries, mix just until combined.

Divide batter among 12 muffin cups. Bake until tops are golden brown, 20-25 minutes. Cool on a wire rack for 10 minutes before removing from tray.

Banana Bake

Ingredients:

2 cups quick oats (not instant)
1/2 cup shredded coconut
1/2 cup raisins or chopped dates
1/4 cup chopped walnuts
3 large ripe bananas, mashed
1/4 cup unsweetened applesauce (optional)


Method:
Preheat oven to 350 degrees.
Mix ingredients together in a large bowl.
Press dough in a 9"X 9" baking pan and bake for 30 minutes.
Cool on wire rack. When cool, slice into squares or bars and serve.

Dr. Fuhrman

Ultimate Smoothie

Ultimate Smoothie

Ingredients:

1 cup ice cubes
1 cup skim, soy, rice, or almond milk
1/4 cup low-fat cottage cheese
1/2 cup fresh strawberries, sliced
1 kiwi, peeled and cubed
1/2 cup green tea, chilled

Method:
Toss all ingredients in blender and process until smooth

Tosca Reno

Crêpes with Mixed Berries & Gingered Agave Syrup

Crêpes with Mixed Berries & Gingered Agave Syrup

INGREDIENTS:
1/2 tsp ginger, freshly grated
5 tbsp agave nectar, divided
2/3 cup skim milk, I use almond milk
1/4 cup arrowroot
3 tbsp white whole-wheat flour (King Arthur Flour)
3 large egg whites
2 tbsp sunflower oil
1/2 tsp pure vanilla extract
1/4 tsp Kosher salt
Olive oil cooking spray
1 1/2 cups organic mixed berries (blueberries, blackberries, raspberries or strawberries), hulled and quartered, if needed
INSTRUCTIONS:

ONE: To make gingered agave syrup: In a small saucepan, combine ginger and 4 tbsp agave over medium heat and bring to a boil. Remove from heat and set aside to steep for at least 10 minutes.

TWO: To make crêpes: Combine milk, arrowroot, flour, egg whites, oil, vanilla, salt and remaining 1 tbsp agave in a blender. Cover and blend until smooth.

THREE: Lightly mist a small nonstick skillet with cooking spray and heat over low heat. Add 2 tbsp crêpe batter, tilting skillet to spread in a thin, even layer. Cook on one side only until center is cooked through and edges are browned, about 1 minute. Loosen crêpe with tongs or a spatula and invert onto a parchment- or paper-towel-lined plate. Re-spray skillet, re-stir batter and repeat, layering finished crêpes between parchment or paper towels.

FOUR: To serve, fold crêpes in quarters, browned side-out, and arrange on plates. Top with fruit, drizzle with gingered agave and serve.

Nutrients per 2 crêpes, 1/4 cup berries and 2 tsp agave syrup:
Calories: 160, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs: 26 g, Fiber: 2 g, Sugars: 17 g, Protein: 4 g, Sodium: 120 mg, Cholesterol: 0 mg

Chocolate Mint Shake

Chocolate Mint Shake

Serves 1

1 bag mint tea
1/4 cup hot water
1/2 cup ice
1 scoop chocolate protein powder
1/2 cup low-fat plain yogurt
1-1/2 tsp. flax seed oil
1-1/2 tsp. dark chocolate chips

Steep tea bag in hot water for 5 minutes. Squeeze remaining liquid from bag then discard bag.
Add ice to tea. Combine remaining ingredients in blender and blend on high until smooth.

OatBran Blueberry Muffins

Ingredients:

6 Tbsp. sunflower or canola oil
6 Tbsp. maple syrup
1 cup vanilla almond, soy or 1% milk
3/4 tsp. vanilla
6 Tbsp. Rapadura sugar (or your sugar alternative)
2-1/4 cups spelt flour (you could use whole wheat as well)
3/4 cup oat bran
1-1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. nutmeg
3/4 tsp. sea salt
1-1/2 cups frozen blueberries ( I use fresh if they are in season)

Preheat oven to 350 degrees. Mix the wet ingredients together. Mix the dry ingredients together. Combine the wet and dry ingredients, then gently fold in the blueberries. Line muffin tins with liners, fill 2/3 full with batter and bake for 15 minutes. Rotate pan then bake 10-15 minutes longer. Use a toothpick to check if muffins are done. Enjoy!!

Makes 6-8 muffins