Breakfast Parfaits

“Breakfast Parfaits”, page 526, are fun, festive, and delicious. Even though if feels like you’re having dessert for breakfast, these parfaits are full of whole grains, nuts, and fruit. It is the perfect way to start the day, and with this on the menu, you can happily look forward to breakfast. While the dish can be prepared in a bowl if you wish, the parfait glasses do make a pretty presentation and add to the fun factor. The layers consist of granola, a puree of nut butter-banana-maple syrup, dried cranberries, chopped walnuts, sliced banana, and blueberry. I was able to get two layers of each into the glasses, and topped it all off with fresh strawberries.

This dish can be altered in several ways, depending on what’s in season, what you have on hand, what you like most. Any dried fruit can stand in for the cranberries, try almonds or cashews instead of walnuts, vary the fruit choices, sprinkle with flax or chia seed, use yogurt instead of the nut butter mix, use cooked oatmeal along with, or instead of, the granola. The possibilities are endless! I added a splash of soymilk to my glass to soften up the granola, adding yet another layer of goodness.

Keeping it “McDougall Friendly” check list:

• No changes necessary!

Very Vanilla French Toast

When people find out I don't eat any dairy or eggs, they invariably get around to asking me how I manage without French toast. The answer of course, is I don't go without at all! Making French toast without cow's milk or eggs is so easy, and there are so many ways to do this, that nobody can tell the difference between the two. "Very Vanilla French Toast" (page 519) uses silken tofu and soymilk for the liquid component, and cornstarch to thicken things up, thus eliminating the need for both cow's milk and eggs. Flavored just slightly with sugar and pure vanilla extract, this is a simple recipe that allows the quality of the bread to shine through. Get the best Italian, French, or sourdough bread you can find, it really makes a difference! We used sourdough bread from Panera, and it was exquisite! Top with warmed pure maple syrup, or fruit topping of your choice to complete the presentation. The recipe calls for a tablespoon of oil to be added to the liquid portion of the dipping mixture, but leaving it completely out is no problem at all, you won't even miss it.  

Keeping it "McDougall Friendly" checklist:

• Omit the oil in the liquid portion of the dipping mixture.

Breakfast Bran Muffins

The "Breakfast Bran Muffins" (page 523) didn't turn out quite as moist as I had hoped they would. Of course, when omitting oil from baked goods, there is always going to be a challenge in this respect, but I think bran muffins in particular tend to be a bit on the drier side (which is probably why most recipes call for lots of oil or butter). And since bran flakes can vary widely, depending on what brand you end up with, it's hard to know if the recipe as written will work with the ones you use. Using whole grain flour (which I did, but the recipe calls for white flour) also results in a less moist baked good. In any case, these muffins were kind of dry. My husband didn't seem to mind at all, and he is pretty good at giving me honest feedback on my cooking. Cutting them in half and slathering with jam or apple butter also made a positive difference, as did warming them up.  I liked the raisins, they helped keep these muffins less dry than they would have been without them.

Keeping it "McDougall Friendly" checklist:                                                                                                                

• Use whole wheat pastry flour instead of all-purpose (white flour)
• Instead of the ¼ cup of oil, use a mashed banana, or 1/3 cup prune puree (baby food prunes), or ½ cup applesauce.
• Using soymilk instead orange juice for the liquid measure might help with the dryness by adding a bit more natural fat to the batter.

Maple-Pecan Waffles (Or Pancakes)

Some people think I had to give up all my kitchen appliances when I moved full time into my 5th wheel trailer. Not so! Others think the only appliance we need is a can opener, and that all our meals are eaten off of paper plates. Also not so! I actually have a very well stocked kitchen with a large variety of cookware, small appliances, and kitchen gadgets. But alas…I do not own a waffle iron…I didn't own a waffle iron before living in my 5th wheel either, but happily the recipe for "Maple-Pecan Waffles" (page 517) states that you can use this same batter to make pancakes if you like. So I did! What an easy recipe, just basic pancake batter with the addition of ground pecans and pure maple syrup. (I also chose to add a few blueberries, easy to do by just popping a few berries onto the batter after ladling onto the hot skillet.) These delicious pancakes are wonderful topped with warm maple or blueberry syrup at the table, and even sprinkling on a few more pecans if you want, as the recipe suggests.

Keeping it "McDougall Friendly" checklist:

                                                                                                                     

• Use whole wheat flour, or whole wheat pastry flour instead of all-purpose (white) flour.

• Omit the melted margarine when preparing the batter - you won't even miss it!

Roasted Vegetable Frittata

Even though the "Roasted Vegetable Frittata" (page 509) is found in the Breakfast and Brunch chapter of this book, I cooked it one night for dinner, served alongside a tossed green salad. In my opinion, there are many dishes that are not totally meal-specific, which can be easily interchanged. This is one of those dishes, especially since there are several steps involved in the preparation, and I find I don't like to spend that much time making breakfast. The first step is roasting the vegetables - yellow onion, Yukon Gold potato, yellow bell pepper (see the golden theme here?), and mushrooms. This step takes about 30 minutes and then you are ready to start assembling the frittata itself. In order to omit the olive oil required for the traditional roasting method, I placed the prepared veggies in the baking dish with a couple tablespoons of water, and then covered the pan with parchment paper and foil. This works well and you end up with baked rather than roasted vegetables, but to me, there really isn't that much difference, and it allows me to omit the oil completely. Blended tofu and seasonings are combined with the roasted veggies, and everything is put back in the oven for another 30-minute bake, with a 10-minute rest before serving. To my delight, I found the leftovers to be the perfect food for breakfast the following morning! J

 

Keeping it "McDougall Friendly" checklist:

 

ü Omit the oil when "roasting" the vegetables. Instead, use 2-3 Tablespoons of water, and cover the baking dish with parchment paper and foil. Bake until tender, about 20 minutes.

Sesame-Soy Breakfast Spread

I used to be a fan of bagels and cream cheese, and am always on the lookout for a healthy substitution for the dairy-based "schmear", now that I eat a plant based diet. Mostly it's hummus that graces my toasted bagels, but now I can also add "Sesame-Soy Breakfast Spread" (page 526) to my list of favorite toppers. I actually thought this spread was like both cream cheese (because of the tofu and nutritional yeast) and hummus (because of the tahini). A squeeze of fresh lemon juice also gives it the tang you would expect in both cream cheese and hummus. The recipe calls for 3 teaspoons of oil (a combination of flax and sesame oils), which I omitted altogether, without substituting anything in their places. The tahini contains "built in" sesame oil, and tofu is creamy as well, so I didn't see any need to add additional oil to this spread. If you find it is too dry without the oil, you can always add a little water to moisten it up a bit. Some tahini is very thin,while others are much thicker, so you may have to adjust accordingly.

 

"Keeping it McDougall Friendly" checklist:

ü Omit the oil altogether; if the spread is too dry, add a tablespoon of water to moisten it up.

Cran-Apple Oatmeal

I am always delighted when I come across a recipe that is McDougall friendly as written, which was the case with the "Cran-Apple Oatmeal" (page 521). Is there anything more delicious and healthy for breakfast than a steaming bowl of hot cooked oats infused with fruit? In this recipe, old-fashioned oats are cooked in a mixture of water, apple juice, cinnamon, and brown sugar until done, then fresh diced apples and dried cranberries are stirred into the cereal and left to thicken up for a few moments before serving. If you like your oatmeal creamy, rather than chewy, add the uncooked oats to the water/juice mixture before bringing to a boil, and set on the lowest heat, allowing the mixture to come to a gentle simmer very slowly. This is my preferred method for cooking old-fashioned oats, as it results in a very thick and creamy bowl of cereal.

 

"Keeping it McDougall Friendly" checklist:

ü No changes required!! J

Granola-Infused Oatmeal

I never thought about eating granola and oatmeal at the same time, but the "Granola-Infused Oatmeal" (page 521) had me doing just that. I have been hooked on the "Granola" recipe from this book since the first time I made it, and always have a canister of it handy in my pantry, and oatmeal makes it to my breakfast table several times a week as well. So it was a breeze to combine these two breakfast staples to try this recipe. All you really do is cook up a pot of oatmeal, sprinkle on some granola, and dig in. Technically speaking, the "infused" part of the recipe has you stirring the granola into the cooked oats and letting this mixture sit for a few minutes; but as the recipe also states, if you want to retain the crunch of the granola (as I did), simply sprinkle the granola on top without stirring it in. I added a drizzle of maple syrup and a splash of soymilk to my bowl before eating. This is a novel and tasty way to enjoy two of my favorite breakfast foods.

 

"Keeping it McDougall Friendly" checklist:

ü     This recipe is McDougall friendly as written!!! J

Granola

I never realized how much better homemade granola is than anything you can buy in a store! This "Granola" recipe (page 521) is one I have made repeatedly, and consider it one of the shining stars of this book. Surprisingly (and happily!) the recipe as written contains no added oils, which is somewhat hard to come by in store bought varieties. The base ingredients are oats, almonds, sunflower seeds, raisins, coconut, maple syrup, cinnamon, and allspice. But this is just a start, as there are endless variations to try. Any rolled whole grain could fill in for the oats; walnuts or pecans can sub for the almonds; leave out the coconut if you're not a fan; used other dried fruits instead of raisins. No matter the combination, the end result is sure to please. I found I had to make a couple of adjustments to the instructions to make it work for me. First of all, I don't have a pan (nor an oven) big enough to accommodate the full recipe (which starts with 5 ½ cups of oats), so I always cut the recipe in half. I also found that 300 degrees isn't hot enough in my oven, so I have been roasting the granola closer to 325-350 degrees. I also found that the suggested roasting time (10 minutes initially with part of the ingredients, then another 15 with everything in the pan) isn't long enough to yield a crisp and dry granola. I've been adding another full 30 minutes, taking the pan out of the oven every 15 minutes and stirring, to get a crispy, golden and dry end product. One other hint: If you want to keep the dried fruit soft and chewy, add it after the granola comes out of the oven for the last time.

 

"Keeping it McDougall Friendly" checklist:

ü     Omit the coconut to avoid saturated fats.

Pan-Fried Spuds

As a True Blue McDougaller, potatoes are among my best friends! I like potatoes no matter how they are served up, as long as there is no added oil. The "Pan-Fried Spuds" (page 525) use leftover diced baked potatoes to make the "home fries" version of hashbrowns, which is my preferred method. When roasting or "frying" a potato without oil, the results are better when starting out with a precooked potato. These Pan-Fried Spuds are O'Brien style with the inclusion of onion and bell pepper. Because I made these without the 3 tablespoons of oil, they were not as crispy as you would expect from a traditional fried potato, but delicious all the same. They are especially good topped with ketchup, barbeque sauce, salsa, or hot sauce. Although this recipe is found in the Breakfast section, these potatoes make a nice lunch or a side dish for dinner as well.

 

"Keeping it McDougall Friendly" checklist:

ü     Omit the oil and use a non-stick skillet instead. Do not add any other liquid as this will cause the potatoes to become soggy.

ü     You can cover the potatoes for a portion of the cooking time if you want to steam them slightly. This will yield a slightly less dry hash brown.

Banana-Walnut Breakfast Muffins

I used to be really intimidated by oil free baking. When my palate was accustomed to the texture of high-fat baked goods, the slightly different mouth feel that came in a fat-free product was a little off-putting. But over the years I've actually begun to enjoy the fat free versions of muffins, quick breads, pancakes, and cookies, much more so than their oily counterparts. The "Banana-Walnut Breakfast Muffins" (page 524) already have two things going for them to improve their chances of success after leaving out the oil - the inclusion of bananas which lend moisture and tenderness to the final product, and flax seed which is a good replacement for egg. The walnuts also lend a tad of richness and crunch. I replaced the 3 tablespoons of oil with about the same amount of applesauce (I used one of those single serving containers, unsweetened). Fat free baked goods usually end up tasting better a day or two after they bake, and this was true of these as well. A delicious treat, good not only at breakfast, but also a nice accompaniment to soup or salad, or a good anytime snack.

 

"Keeping it McDougall Friendly" checklist:

ü     Use 100% whole wheat flour, or 100% whole wheat pastry flour instead of half whole wheat, half white.

ü     Omit the oil and use an equal amount of applesauce (a nice complement to the apple juice also used in this recipe).

ü     Instead of oiling the muffin tin, use paper liners, or use a non-stick pan, such as the ones made from silicone. Note: if you use paper liners when baking fat free muffins, you might have difficulty removing the papers on the day they are baked. But by the next day, they should peel off easily.  

Hash Brown Potatoes

Duplicating crispy "Hash Brown Potatoes" (page 525) without using oil is tricky to say the least. After years of experimenting with different methods, from non-stick pans, to using a few drops of water, to keeping it totally dry, lid off the skillet, lid on, starting with raw potatoes, or using frozen, pre boiled or pre baked potatoes, and even "cheating" and using a spritz of spray can oil, I have concluded that nothing will exactly replicate the light and crispy qualities of a true oil-fried hash brown potato. Since I've accepted that fact, and have let go of that expectation, I now enjoy the healthier version for what it is. In all my experimentations I've found that using pre-cooked works best, but according to the recipe notes, that makes them "home fries" as opposed to hash browns, which evidently always start with raw shredded potatoes. This recipe calls for shredded raw potatoes and onions to be fried in oil, and seasoned with salt and pepper. I decided to try this in my non-stick skillet, minus the oil. While they did brown up nice, and they did cook all the way through, they were most definitely more like a soft potato "cake" rather than crispy fried potatoes. Still very enjoyable, and totally guilt free. Top with ketchup, Tabasco, or BBQ sauce for extra flavor at the table.

Cranberry Pancakes with Orange-Maple Syrup

I often reserve Sunday mornings for making pancakes. Having spent most of my life scheduling more leisurely activities around the weekends, the festive Sunday breakfast or brunch has become a tradition that now stands on its own. "Cranberry Pancakes with Orange-Maple Syrup" (page 514) definitely qualifies for Sunday fare, but would be equally as tasty any day of the week. Soymilk and silken tofu provide the wet ingredients for the pancake batter, with dried cranberries that have been softened in hot water added for extra flavor, color, and chew. The Orange-Maple Syrup is made by warming up maple syrup, fresh orange juice, and fresh orange chunks. The recipe also calls for margarine as part of the syrup, but I just left this completely out and didn't miss it a bit. I also omitted the oil when cooking the pancakes in my non-stick skillet, with excellent results. Instead of using all-purpose flour, otherwise known as white flour, try using whole wheat, or whole wheat pastry flour. Both choices work beautifully, and I actually prefer the heartier pancake made from whole grain flours. These pancakes make a wonderful and delicious Autumn themed breakfast.

Bountiful Breakfast Burritos

"Bountiful Breakfast Burritos" (page 512) make great fare for Sunday brunch, but are so quick and easy to prepare, you don't have to wait for a special occasion to enjoy them. Start with sautéed veggies (green onion, spinach) and tofu, add fresh tomatoes, salsa, and (vegan) sour cream, and roll it all up in a tortilla of your liking. As usual, no oil necessary at all for sautéing the veggies, just use a non-stick skillet, or a little broth or soy sauce in place of the oil if you wish. The hardest ingredient in this dish to keep oil free and whole grain is the tortillas. If you are lucky enough to have access to a market that carries "Food For Life" brand products, look for the Ezekiel 4:9 tortillas. They are both whole grain and oil free. In most markets you end up having to choose either whole grain or oil free. Make your own vegan sour cream (Tofu Sour Cream), as this is another product that is difficult to buy oil-free.

Soy Sausage Scramble

If you are a vegan, and have been missing the more traditional "sausage and eggs" type breakfast, you might find the "Soy Sausage Scramble" (page 507) to your liking. A simple dish to prepare, consisting of lightly seasoned tofu scrambled with any variety of soy sausage (or seitan) that appeals to you, along with a sautéed onion. I omitted the oil when sautéing the onion, and used an oil free sausage, so this was relatively low in fat. If you like a softer scrambled tofu, the silken variety works well, and is lower in fat then the firmer varieties. Serve this dish with toast or tortillas, and your favorite condiments (ketchup, salsa, BBQ sauce) on the side

Vegan Eggs Benedict

"Vegan Eggs Benedict" (page 511) is fun food! It's also very delicious, and pretty to look at. Circles of tofu (tinted yellow with a bit of turmeric) stand in for the eggs and vegan Canadian bacon for the ham. Toasted English muffins are layered with a slice of tomato, a tofu circle, and a slice of Canadian bacon, smothered in Hollandaze Sauce (see review below), then topped off with a sprinkle of minced parsley for garnish. According to the recipe, you can get six "egg" circles out of a pound of tofu, but I was only able to get four without making the slices of tofu much too thin to work with. I did end up with some residual tofu pieces which I added to a soup dish later in the week. To keep this dish oil free, dry-fry the tofu and bacon in a nonstick skillet. Also, leave the margarine off the toasted English muffins - really, you won't even miss it with the rich flavor of the Hollandaze Sauce!

Spinach & Mushroom Strata

Strata is a layered dish, as the name might imply, and the layers in "Spinach and Mushroom Strata" (page 511) include onion, garlic, cubed bread, and vegan cheese, as well as the spinach and mushroom.  Each layer is moistened with a blend of seasoned tofu and soymilk, and allowed to sit for a while to soak up the liquid before baking. The sprinkling of smoked paprika gives the dish a complex flavor, hinting at the flavors of bacon or ham. This dish seemed hearty enough to serve as a dinner entrée, and that is what I did.  To keep this McDougall friendly, I omitted the oil when sautéing the veggies. It's hard to find an oil-free vegan cheese, but if you can, be sure to use it in this recipe. Also look for a whole grain French or Italian bread to further boost the nutritional value.

Lemon-Kissed Blueberry Waffles (or Pancakes)

Since I don't have a waffle iron, I was pleased to see that the "Lemon-Kissed Blueberry Waffles" recipe (page 518) could be used for pancake batter too (as can the other two waffle recipes in this book). Flour (I used whole wheat pastry flour) and old-fashioned oats, sugar, cinnamon and baking powder are blended with soymilk, fresh lemon juice, plus lemon zest, and fresh blueberries (although frozen would work too if fresh weren't available).  I replaced the ¼ cup melted margarine in the batter with an equal amount of applesauce which added tenderness and a touch more sweet, and eliminated 46 grams of fat in the process. I used a non-stick skillet to cook the pancakes, so no additional oil was needed there either. These pancakes are delicious topped with warmed pure maple syrup.

Garden Scramble

When I want a quick tofu scramble, I admit I take the easy way out and open a block of tofu, and a package of Fantastic Food Tofu Scrambler mix.  But for a real treat when you're in the mood for a lazy day brunch, try the "Garden Scramble" on page 507.  Seasoned tofu is combined with sautéed onion, bell pepper, mushrooms, and carrots, with peas mixed in at the very last.  Not only delicious, but pretty to look at, and very colorful.  The yellow from the turmeric gives this dish the look of scrambled eggs, but if you prefer not to have that image, just leave this spice out.  I omitted the oil when sautéing the veggies, and that was the only change necessary to make this McDougall friendly.

Close to Cottage Cheese

In my non-vegan days, I was a big fan of dairy cottage cheese, so whenever I see a vegan recipe for this old favorite, I am anxious to try it.  "Close to Cottage Cheese" (page 514) really does live up to its name, in appearance, texture, and taste. Made by mixing ½ pound crumbled tofu into ½ pound seasoned and puréed tofu, you end up with a delicious non-dairy version of "curds and whey".  The recipe calls for 2 teaspoons of oil, but I used a tablespoon of oil-free vegan mayonnaise instead, a perfect substitution. It is truly amazing how much this looks like its dairy counterpart, and how happy I am that it isn't!  I enjoyed this spread on a toasted bagel; scooped it up with baked oil-free tortillas chips; and ate it right out of a bowl.  You could use this any way you would use dairy cottage cheese.