DIY MUESLI MIX

Muesli is one of my favorite cold cereals. It's been one of my go-to breakfasts for the last few months, next to this Vanilla Chia Pudding with fruit. With the cooler months ahead it's a perfect time to introduce a more cold and summer like oat breakfast leaving the hot oatmeal, like this Everyday Oatmeal, for cooler seasons. It's a no-fuss, gluten free muesli mix that's so easy to throw together. I used a large 1/2 gallon ball jar like these in a batch or this one from Target which are perfect for your large batch muesli mix and even have cup lines on the side so you can measure without having to use measuring cups. Once you've made your muesli, it's pretty enough to keep on the kitchen counter or store in the pantry if you prefer. Now you've got yourself a ready-made healthy breakfast or lunch if you will. I love the addition of fresh berries and dried mulberries if I have them on hand for extra flavor and freshness. If you feel you need to sweeten your cereal a bit, add a teaspoon or so of maple syrup or coconut nectar over top before serving. For even more flavor add a dash of cinnamon over top too, its delicious! Change up the ingredients by using shredded or flaked coconut, cranberries, chopped dates, cherries or apricots, slivered almonds, pistachios, etc. You get the idea. Use whatever flavor combination works for you using the suggested ratio I have in the notes. I hope this inspires you to make a batch of this wholesome goodness and enjoy often, it's a perfect way to start the day!  

I use only rolled oats in my muesli making it easily accessible, economical and gluten free. I'll add in goji berries, currants and dried blueberries for my fruits. It's preferable to use unsweetened fruits but if one of your choices is sweetened, like my dried organic blueberriesif you, I think we'll be fine! You can also use raisins, cranberries, chopped dates, cherries, apricots, etc.

For the seeds, I like pepitas (pumpkin seeds) and raw sunflower seeds. Feel free to use slivered/chopped almonds or any nuts and seeds you prefer. I tend to stay away from the smaller ingredients in a large batch like this just because they most likely will end up on the bottom of the jar. Try to stick with ingredients that are about the same size to help keep them evenly distributed. If you want to add smaller ingredients like hemp or chia seeds, just sprinkle some on top before eating. 

Once you've made your batch of muesli, you're ready to pour and serve with or without toppings.

Prepare your muesli one of two ways:

Above is overnight muesli. It's easy to prepare. Simply fill your jar, cover and keep in the refrigerator until ready to eat, at least 4 hours and up to 3 days. Makes for a great take along breakfast, snack or lunch!

Below is pour and serve, eating after 5 minutes or so of letting the milk soak into the oats softening them just a bit. 

Both ways are terrific and have their place in your healthy habit meal routine!

I use unsweetened almond milk and add fresh berries along with a few dried mulberries. I sometimes add a drizzle of maple syrup if I want a little sweetness. And if I remember, I'll add a dash of cinnamon or ground vanilla bean for a little extra flavor. I love all the flavors combined and suggest trying it for yourself. I think you'll love it too!

DIY MUESLI MIX

Ingredients

• 5 cups rolled oats
• 1/2 cup sunflower seeds
• 1/2 cup pepitas (pumpkin seeds)
• 1/3 cup raisins or currants
• 1/3 cup dried blueberries
• 1/3 cup goji berries

Place ingredients in your large jar, attach the lid and shake, twist and roll until evenly distributed. If using a large bowl, stir mixture and add to container of choice.

When ready to serve, add 1/2 - 3/4 cup of muesli to your bowl, add enough milk to cover and let set for about 5 minutes or so until the oats soften a bit. Add a little sweetener of choice (I use a drizzle of maple syrup) and some fresh berries such as blueberries, raspberries, blackberries. Sliced strawberries and/or bananas would also be great. If you have some dried mulberries on hand, throw some in they taste great! When ready to eat, add a little extra milk as you like. Once you've made this a few times, you'll find your perfect way.

To make overnight muesli, add about 3/4 cup muesli to a jar/bowl, top with fruits of choice if you like and cover with milk. Seal or cover and keep in the refrigerator overnight or up to 3 days (make a few so they're ready to grab and enjoy or take along). Mix before eating, add a little extra milk as needed (if at all).

Makes about 7 cups serving approx. 9 - 14.

Notes: 

Feel free to add 1/2 cup of flaked or shredded coconut. You can change up the dried fruit by adding dried cranberries, chopped dates, cherries or apricots etc. Add any nuts and seeds you prefer. Slivered almonds are great in the mix. Mix and match as you like making this your own!

If you're not going to top with any fresh fruit, feel free to add in another 1/2 cup or so of dried fruit of choice.

Suggested ratio:

5 cups rolled oats

1 cup mixed nuts & seeds

1 cup mixed dried fruit (pref. unsweetened varieties)

I'd love to see your masterpieces!

#thesimpleveganista

ENLIGHTEN SMOOTHIE BOWL

The smoothie bowl of all smoothie bowls...topped with lots of color, texture and flavors!

Not too much to say about this one, except that it's delicious! The smoothie bowl is a great way to add fresh fruits and superfoods to your diet. Adding a hearty smoothie bowl to your daily or almost daily meal routine, you will find just how much your body can transform itself with simple, clean food. I have used fruits only here and will hopefully have some that include greens in the future. Since fruits don't have much protein, I encourage you to add a scoop of vegan protein powder or a serving of natural nut butter to the mix. Adding 2 tablespoons of almond butter will give you an added 8 grams of protein. Protein powders will vary but most will give you quite a bit more than a serving of nut butter. And for those who avoid fruits because of sugars, I want to remind you that although fruit does have sugar, natural sugar, they also contain vitamins, anti-oxidants and trace elements the body needs, unlike refined sugar. It's nature's candy and should be enjoyed without reservation, unless advised otherwise by a medical professional. The sugars you should be wary of are refined sugars in packaged goods, including packaged sugars. Give up the sugary packaged foods, instead grab some fresh and/or frozen fruit, add a few superfoods, whip up an enlighten smoothie bowl and feel the difference! 

Start with your smoothie base. It can be whatever fruit combo you like or have on hand. I used 1 1/2 cups of a frozen berry blend and fresh bananas. I also added two tablespoons of peanut butter for added protein (you can add a dollop as a topping if you prefer). You could also add a scoop of protein powder instead (you may need to add a little extra water if you do).

Almonds, pepitas (pumpkin seeds), currants or raisins, raspberries, blueberries, chia seeds, hemp hearts, goji berries, kiwi, strawberries, coconut flakes, cocoa nibs, granola, nut butter and banana...these are a few ideas for toppings. Add whatever toppings you like. Go simple or all out making the perfect bowl to suit your taste!

ENLIGHTEN SMOOTHIE BOWL

smoothie mix

• 1 1/2 cups berry mix or frozen fruit mix of choice
• 1 1/2 fresh banana (use the other half sliced on top)
• 2 tablespoons almond or natural peanut butter or 1 scoop vegan protein powder, optional 
• 1/2 cup water
• 3 - 4 ice cubes

some optional toppings

• granola
• coconut
• cacao nibs
• natural nut butters (almond, peanut, etc.)
• banana
• blueberries
• strawberries
• grapes
• kiwi
• goji berries
• hemp hearts 
• chia seeds
• pomegranate seeds
• almonds
• pumpkin seeds

In blender, place berry mix, banana, nut butter, water and ice cubes. Blend until thick and creamy. Pour into serving dish and top with whatever toppings you like.

Serves one.

Notes:

If using frozen bananas, omit the ice cubes and add 1/4 cup of water.

Add extra water as needed once blended. If using protein powder you may find you need a little extra.

Adding nuts and seeds as part of your toppings will add extra protein.

And then the next day...another bowl of vibrant goodness! I shared this one on Instagram. 

I'd love to see your masterpieces! 

#thesimpleveganista 

Enjoy!

Overnight Buckwheat & Steel Cut Oats Breakfast Jars

Lately, I've been eating a lot of oatmeal. Especially when I'm on the go, I'll stop by Starbuck's and grab their blueberry oatmeal which is delicious and always hits the spot. I figured it was time to look into coming up with something that I can take on the go. In comes overnight oats, and not just one serving but five for the week. I love the idea of having a couple jars in the refrigerator to grab on the go or simply take out and eat whenever I'm home and in the mood. After a little searching, I can across this recipe from The Kitchn for overnight steel cut oats in jars. Since I had both steel cut oats and buckwheat groats in the pantry, I decided to use the combination. Feel free to use one or the other if you prefer or only have one available (see notes). I've done a Raw Bircher Muesli using buckwheat groats and oats which I love, but cooking the groats and oats and letting them sit overnight leaves them a bit softer, chewier and creamier than my raw version. I really enjoyed this version and would like to try some other variations with grains in the future.

Buckwheat groats and steel cut oats are both top notch grains and make for a perfect porridge. Full of protein and fiber, this will leave you feeling satisfied and ready to go for a few hours or more. Add in some of the optional toppings making sure that at least one of them is fresh and you have yourself one heart healthy breakfast, lunch or dinner for that matter! 

You may like to try sliced bananas, chopped almonds, hemp hearts, coconut flakes along with a splash of almond milk and pure maple syrup. Here I added sliced bananas half way through and topped with cinnamon before adding more porridge and topping it off. Nice to have some goodies in the center after you've run out...it's like an overnight oatmeal parfait!


Or maybe some blueberries, chopped almonds, coconut flakes, almond milk and pure maple syrup.

Lastly, how about diced apples, coconut flakes, hemp hearts, coconut sugar with almond milk poured over top with an extra sprinkle of cinnamon.

You get the idea...use whatever you have on hand or suits your taste.

Simple, versatile and ready to go!

Overnight Buckwheat & Steel Cut Oats Breakfast Jars

Ingredients

• 1 cup raw buckwheat groats (not toasted aka kasha)
• 1 cup steel cut oats
• 5 cups water
• 1 teaspoon cinnamon
• 1/2 teaspoon cardamom
• 1 teaspoon ground vanilla or vanilla extract
• pinch of himilayan salt

Optional ideas for topping:

• chopped dates, raisins, apricots or other dried fruit
• unsweetened coconut flakes
• fresh berries of all kind
• coconut, almond, hazelnut or any non-dairy milk
• pure maple syrup, coconut sugar or other sweetener of choice
• nuts and seeds of all kinds
• cocoa nibs
• 100% fruit jam
• nut butter

In dutch oven or large pot, bring water and remaining ingredients to a boil, cover, reduce heat to low and simmer for 5 minutes. Remove from heat, give a good stir, add more water as needed, replace lid and let sit overnight. Or you can carefully fill your mason jars (or other containers), cover and let sit overnight. Porridge will be fine on the counter, but if you wish you can place it in the refrigerator and it will still be fine.The next day fill your jars with a mix of toppings for grab & go time or simply top each jar when ready to eat.

I prefer to eat my porridge at room temp but you can heat yours either in the microwave for a minute or two, or use a heated pot of water setting the mason jar in the center until warmed.

This will fill 5, maybe 6, pint sized mason jars. Wide mouth jars are preferred, much easier to spoon out of for eating.

Serves 5 - 6. Will last up to 5 days in the refrigerator.

Notes:

Feel free to use 2 cups buckwheat or steel cut oats instead of combining the two. If using only buckwheat reduce the water amount to 4 cups.

I like my porridge on the thicker side, adjust water adding more for a thinner consistency. I prefer to add the non-dairy milk at serving to thin it out a bit.

Adjust the amount of cinnamon and cardamom to suit your taste. I'm in love with cardamom at the moment and find myself using a bit more than suggested here.

Bob's Red Mill carries both raw buckwheat groats and steel cut oats. I ordered buckwheat groats from Arrowhead Mills thinking they were raw but they were toasted, it wasn't stated on the front of the package so just be wary. Let these at least be an example of what to look for as they both have different variations.

Enjoy!

Raw Fruit Tartlet

These were just something special. So colorful, simple and delicious! A classic fruit tart, the kind I remember enjoying with mixed fruit. We had this wonderful little grocery store in Claremont, Ca called Wolfe's Market that sold fruit tarts in their bakery and I would always pick one up when in the area. I love fruit, I love creams and the crust was just an added bonus. I must say that having had theirs, and now this one, I much rather prefer and love this raw version. After eating it I felt cool, refreshed and wanting another. Makes for a great breakfast or dessert that won't leave you feeling weighed down in the least. You can be sure that every ingredient is beneficial and I know you will love this raw fruit tart as much as I do. 

I happen to have little mini cake pans to use as a mold. They're about three inches in diameter and were inexpensive for a set of three, but I only used two for this recipe. If using the classic tartlet molds you should get about three with the crust amount, to get all six double the crust recipe. The fruit tarts held up great. The crust stayed in place and didn't become soggy, even after being in the refrigerator overnight. But if making these for parties, for best appearance I recommend serving within a couple hours of making. All in all, everything held up fantastic and it was quite delicious!

Raw Fruit Tart

Ingredients

• kiwi
• strawberries
• blueberries
• mango
• cashew sweet cream

Crust (makes 2 -3)

• 1 cup almonds or walnuts, or combo (I used almonds)
• 5 medjool dates
• dash or two of cinnamon
• 2 tablespoons water, divided

Make your cashew sweet cream and keep in the fridge for at least three hours. This can also be made a day or two ahead.

Make your crust by combining all the ingredients, except water, into a food processor/blender and blend until combined and somewhat chunky. Add one tablespoon of water, process until dough forms. Add the extra tablespoon of water if needed. I used it but you may find in your climate or altitude that you may not need it. We don't want the dough too wet, just enough so that it combines nicely. Cover and place in refrigerator for 20 min to stiffen a bit.

While dough is setting, prepare your fruits and set aside.

Using molds of choice, line each with a piece of saran wrap like the picture shown above. Fill each pan with a layer of dough, about 1/4 inch thick, by pressing firmly yet gently into place. Fill each tartlet with cashew sweet cream, almost to the rim, and level out, top with fruit. To remove tart from mold, gently lift the edges of saran wrap, place on flat surface and using a spatula carefully wedge under the tart and move to desired flat surface. You can prepare these a couple hours ahead, cover with saran wrap and store in the refrigerator until ready to eat. Makes 2 three inch fruit tarts using the mini cake molds. Each fruit tart is about 2 serving.

Notes: If using classic tartlet mold, the cashew sweet cream will fill all six and the crust will cover three. If using mini cake pans like I did, the cream will fill three and the crust will cover two.

Enjoy!

Cinnamon Blueberry Smoothie

Fall is right around the corner! What better way to celebrate the ending of summer and coming of fall than combining the blueberries of summer with the warming fall like spice of cinnamon. A perfect combination! Both have wonderful healing properties to keep you feeling at your best. Blueberries are full of anti-oxidants that help protect your nervous system, brain health and fight free radicals. Cinnamon is noted for boosting the brains function with it's aroma. It also has the ability to fight fungi and has anti-clotting powers. All this goodness is something to get excited about! Add a scoop of protein powder for an even more nutritionally balanced smoothie. It's a great way to start your day or when you need a pick me up. So gather your ingredients and get ready to feel good!

 

Cinnamon Blueberry Smoothie

Ingredients

• 1 frozen banana
• 1 cup frozen blueberries
• 1 cup unsweetened almond milk
• 1/2 teaspoon or so cinnamon
• dash of vanilla extract

Place all ingredients in blender and blend to desired consistency adding more milk or water as needed.

Serves one.

Notes:

Add in a scoop of vanilla protein powder for a boost of nutrition.

Enjoy !