Tag Archives: vegan recipe

Our Daily Breakfast: “The Oatmeal”

Every time we want to loose some weight I make oatmeal for breakfast everyday for weeks! I know it sounds delirious, but it works and we love it so much that we have to have it every day! Plus, it is high in fibers, vitamins, minerals, antioxidants and phytochemicals that help lower the risk of heart disease, high cholesterol, hypertension, diabetes and even some cancers.

This is a healthy and complete breakfast dish that will help you loose weight and will never leave you hungry because the amount fibers it has will satisfy you for hours. Sounds amazing right!?

By the way, this oatmeal is easy to make and you don’t even have to cook it! I got the idea from a recipe shared by Joan, a wonderful nurse who volunteers as one of the lifestyle coaches at Creation Health in Florida Hospital Flagler, a program my husband and I volunteer coaching in as well.  She showed us how to make an oatmeal that didn’t need to be cooked, could be eaten cold and that is not slimy (a “plus” for me). I changed the recipe a little by trying different fruits and milks until I came up with our absolute favorites! I named them: “Coconut Please”, “The Monkey”, “Berries”, and “Kiwapple”.

What you need to know are 2 basic steps.

STEP 1: Leave the oats and the rest of the ingredients on step 1 (they will vary depending on the oatmeal) soaking overnight in the milk (or juice in the case of the “We’re out of Milk oatmeal”)

STEP 2: In the morning, wash, cut and add the fresh fruits.

Basic Ingredients (so you know what to buy): Old Fashion Oats (whole wheat better), Coconut Milk or Almond Milk, Raisins or dried Cranberries , Shredded Coconut, Vanilla extract, Fruits (blueberries, strawberries, bananas, apples, mango, etc.)  




Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Pure Coconut Milk (I use Silk®)
  • 2 tbsp. of raisins
  • 2 tbsp. of shredded coconut

For STEP 2

  • About ¾ of a cup of blueberries
  • ½ a mango
  • 1 apple (I prefer to peel it because of the texture, but if you get more nutrients by not peeling it)

Just follow the STEP 1 and 2!



For the “berry” lovers!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Almond Milk (I use Silk®)
  • 2 tbsp. of dried cranberries (to make it more berry!)
  • 2 tbsp. of shredded coconut

For STEP 2

  • About ¾ of a cup of blueberries
  • 5 or 6 strawberries
  • 1 apple

Just follow the STEP 1 and 2!




Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • About 1 cup of Almond Milk (I use Silk®)
  • 2 tbsp. of raisins
  • 2 tbsp. of shredded coconut
  • 1 tsp. of vanilla extract

For STEP 2

  • 1 banana
  • 1 apple (again, peeling the apple its totally up to you)
  • 5 or 6 strawberries

Just follow the STEP 1 and STEP 2!



For those who forgot to buy milk!

Ingredients (for 2 portions)

For STEP 1

  • ¾ of a cup of Old Fashion Oats
  • ½ cup of 100% Orange Juice (I use Indian River®)
  • About ¼ cup of water
  • 2 tbsp. of raisins
  • The juice of a 8 oz. can of Pineapple Tidbits

For STEP 2

  • 8 oz. of Pineapple Tidbits
  • 1 Kiwi
  • 1 Peach

Just follow the STEP 1 and  2!

You can try your own versions, add cinnamon, use cranberries instead of raisins or use both, mix and match fruits, use Soy milk or other veggie milks, add nuts, coconut cream! Just watch out on how much more calories you add to it! Enjoy!

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Recipe for 4 portions
Portion size: ¼ of the frittata
Calories per portion: 268 kcal
Carbohydrates: 20.5g
Proteins: 18g
Total fats: 12.6g
Saturated fats: 0.75g
Mono saturated fats: 4.8g
Total time: 1 hr.

Yes, I called this frittata a tofrittata because is made with tofu 🙂


1½ cups of diced zucchini

1½ tbsp. olive oil

½ cup diced onion

1 cup diced potato

1 tbsp. garlic, minced

1/3 cup diced tomatoes

1 tbsp. of chopped parsley

1 ½ tbsp. of basil

14 oz. of firm tofu

½ cup water

4 tsp. cornstarch

2 tbsp. of nutritional yeast

1 tsp. prepared mustard 

1 tsp. salt

1/8 tsp. turmeric

1/8 tsp. black pepper


Preheat the oven to 375°F. In a pan over medium heat, sauté the potatoes in the olive oil for 5 minutes


Add the onion, and sauté until translucent.


Add the zucchini and garlic and sauté until all are just soft.


Add the tomatoes, basil and parsley and sauté until warm, about 1 minute. Remove from the heat.


In a food processor, combine the tofu, water, cornstarch, nutritional yeast, mustard, salt, turmeric, and pepper. Process until smooth.


In a large bowl, fold the sautéed vegetables into the tofu mixture and spoon the mixture into an oiled quiche or pie pan.


Bake for 35 to 45 minutes, or until the frittata is firm to the touch. Remove from the oven and let stand 10 minutes before serving.


Michele Grodner/ Sara Long Anderson/ Sandra DeYoung. Foundations and Clinical Applications of Nutrition. A Nursing Aproach. Mosby-Year Book, Inc. 1996. United States of America. Food Composition Table.  Appendix A.

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Roast Zucchini Pie

photo 4

Recipe for 8 servings
Serving size: 1/8 of the pie
Calories per serving: 313 kcal
Carbohydrates: 42.3g
Proteins: 6.9g
Total Fats: 12.9g
Saturated fatty acids: 1g
Monounsaturated fatty acids: 0.78g
Approximated time: 1 hr. and 30 minutes


4 green zucchinis

3 yellow zucchinis

2 onions

1 scallion strip

2 shredded carrots

1 tomato

1 can (10 ¾ oz) of cream of mushroom soup

1 can(10 ¾ oz) of cream of celery soup

8oz vegan cream cheese (GoVeggie® Classic Plain Cream Cheese Alternative)

½ tbl of chopped garlic

1/3 cup of water

1 tbl of salt

½ tbls of lemon pepper

1 package (12 oz) of “stuffing” white bread cubes

1- all ingridients



Chop 2 onions and one scallion strip. Set aside one tbsp. of chopped garlic.


Add in a pot 1 tbsp. of olive oil. Add the chopped onion, scallion and garlic in the pot. Mix with 1 tbsp. of salt.


Shred 2 carrots and when onions are transparent add them to the pot.


Cut the tomato in cubes. Add them to the pot with the other ingredients.


Cut 3 yellow zucchinis and 4 green zucchinis in cubes.


Add 1/3 of a cup of water in another pot and add zucchinis.


Add ½ a tbsp. of lemon pepper seasoning and cover.


In a bowl add 1 can of mushroom-condensed soup, 1 can of celery-condensed soup and 8oz of vegan cream cheese.


Add the mixture of carrots, tomato and onions to the soups. Drain the zucchinis and add them to the mix as well. Blend well.


Spray a baking form with canola oil and add a layer of the “stuffing” and cover the stuffing with the mixture of zucchinis.


Once is all nice and covered add another layer of “stuffing” on top. Cover with foil paper.


Preheat the over at 375℉ and add the baking form. Cook for 40 min. then take off foil paper and cook for 20 min. more until bread cubes are golden.


It serves 8 people! and is so much better the day after! Enjoy! 🙂

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