SLOW COOKER MAPLE BREAKFAST LINKS

SERVES 4 CUPS OR 32 SMALL LINKS

2 cups vegetable broth

1 1⁄2 cups vital wheat gluten

1⁄2 cup chickpea flour

2 tsp ground sage, divided

1⁄4 tsp onion powder

1⁄4 tsp garlic powder

1 tsp salt

1⁄4 cup tomato sauce

2 tbsp maple syrup

2 tbsp ketchup

1 tsp coconut oil

NUTRITIONAL VALUES

Calories: 207kcal
Fat: 0.4g (0.1g S.Fat)
Carbs: 50.7g
Protein: 4.5g
Sugar: 41.1g
Sodium: 80mg

METHOD

In a slow cooker, combine the broth and 2 cups of water. Reduce the volume to low. In a large mixing bowl, combine the gluten, flour, sage, onion powder, garlic powder, and salt. Combine thoroughly.

12 cup water, tomato sauce, maple syrup, ketchup, and oil in a separate small bowl Combine thoroughly.

Make a well in the center of the dry ingredients and pour in the tomato sauce. Begin to stir. This is put together quickly. Squeeze in one hand and pass it through your fingers about ten times. Begin kneading in the bowl. Although it is a wet mixture, it will begin to become elastic. Knead for 3 minutes to make a softer and more tender breakfast link. The longer you knead it, the softer it becomes. I keep everything in the bowl for kneading. It's a lot easier to clean up.

Pinch off small chunks and quickly roll between the palms of your hands, back and forth. This will result in thirty-two small links. You won't be able to make pretty links, but they'll work fine in any recipe. You could also make fifteen larger links. The larger size would increase the protein content of each link to 15 grams.

Place the slow cooker links in the liquid. Cook on low for 6 hours, covered. As they cook, they will expand in size.

Allow to cool after removing from the slow cooker. Refrigerate for up to 5 days before using. They freeze extremely well, both with and without their liquid.

MIXED PROTEIN ENCHILADA BREAKFAST

SERVES 6 PORTIONS

FOR THE FILLING

1 1⁄4 cups Steamed Seitan Chipotle Links

1 1⁄2 cups broccoli florets

1 tbsp coconut oil

113g (4oz) extra-firm tofu, drained

1 tbsp nutritional yeast

1 1⁄2 tsp black salt

3⁄4 tsp ground black pepper, divided

1⁄4 tsp turmeric

1⁄4 tsp paprika

1 425g (15oz) can pinto beans, drained and rinsed

1 tsp salt

FOR THE WHITE CHEESE SAUCE

2 tbsp dairy-free butter

3 tbsp flour

1 1⁄2 cups dairy-free milk

2 tbsp nutritional yeast

1⁄2 tsp salt

FOR THE ASSEMBLY

1 425g (15oz) can enchilada sauce

6 flour tortillas, 8 to 10 inches in diameter

Black olives, sliced, for garnish

Green onions, sliced, for garnish

Cilantro, chopped, for garnish

NUTRITIONAL VALUES

Calories: 826kcal
Fat: 66.5g (30.3g S.Fat)
Carbs: 42.5g
Protein: 15.4g
Sugar: 19.6g
Sodium: 347mg

METHOD

FILLING:
In a food processor, pulse the seitan pieces until lightly crumbled. Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

In a large skillet over medium-high heat, heat the oil. Using your hands, crumble the tofu into the skillet. Stir and cook for 3 minutes, breaking up any remaining large pieces. Combine the nutritional yeast, black salt, 1/2 tsp pepper, turmeric, and paprika in a mixing bowl. To combine, stir everything together. Stir in the seitan, beans, broccoli, salt, and 1/4 tsp pepper. To combine, stir everything together. Set aside after removing from the heat.

WHITE CHEESE SAUCE:
In a medium saucepan over medium-high heat, melt the butter. Cook for 1 minute after adding the flour. Bring the milk to a low boil, then remove from the heat. Stir occasionally to keep lumps from forming in the sauce. Reduce the heat to medium and stir in the nutritional yeast and salt. Continue to cook, stirring occasionally, to allow the sauce to thicken slightly. Set aside after removing from the heat.

ASSEMBLY:
Preheat the oven to 170°C/350°F. In a 9-inch square or 8-by- 10-inch casserole dish, add 3 tbsp of the enchilada sauce. Distribute evenly across the bottom. In the skillet, divide the filling into six portions. You can eyeball it or make creases in the filling in the shape of a pie.

Spread enchilada sauce on a tortilla and place it on a plate. Fill each cup with one-sixth of the tofu filling. Roll up the dough and place it in the casserole dish. Continue filling and rolling the tortillas until all six are finished. Top the rolled tortillas with the remaining enchilada sauce. If the white cheese sauce has thickened, reheat it so that it can be spooned over the top of the enchilada sauce. Bake for 30 minutes, covered. Uncover and serve garnished with olives, green onions, and cilantro.

ALL-IN-ONE SKILLET BREAKFAST HASH

SERVES 6 PORTIONS

2 tbsp coconut oil

2 cups diced russet potatoes

2 cups diced sweet potatoes

1 cup diced white onion

227g (8oz) extra-firm tofu, drained

2 tsp black salt

1 1⁄2 tsp onion powder

1 1⁄2 tsp garlic powder

1⁄2 tsp turmeric

1⁄2 tsp thyme

1⁄4 tsp ground black pepper

2 cups Slow Cooker Maple Breakfast Links, sliced

2 tbsp nutritional yeast

NUTRITIONAL VALUES

Calories: 230kcal
Fat: 8.6g (4.7g S.Fat)
Carbs: 30.1g
Protein: 10.8g
Sugar: 3.6g
Sodium: 890mg

METHOD

Heat the oil in a very large skillet, 12 inches wide or very deep, over medium-high heat. Cook for 10 minutes, flipping once, with the russet potatoes. Cook for 5 minutes more after adding the sweet potatoes and onion.

Push the potatoes and onions to the side of the pan and crumble the tofu into it. Mix in all of the spices with the tofu. Cook for 2 to 3 minutes, or until the turmeric is evenly distributed and the tofu has turned a golden colour.

Mix in the links and nutritional yeast, then the rest of the ingredients in the skillet. Cook for 2 to 3 minutes, or until the links are thoroughly heated. If desired, season with additional salt and pepper.

SLOW COOKER APPLES AND OATS

SERVES 2 PORTIONS

1 1⁄2 cups peeled and sliced apples (I like them kind of thick)

1 cup old-fashioned oats

1⁄2 cup dairy-free butter, melted

1⁄2 cup coconut sugar

2 tbsp lemon juice

2 tbsp hempseed, toasted in shell

1 tsp ground cinnamon

1 cup pecans, chopped

NUTRITIONAL VALUES

Calories: 584kcal
Fat: 15.6g (2.1g S.Fat)
Carbs: 106.5g
Protein: 10.2g
Sugar: 54.3g
Sodium: 58mg

METHOD

Stir together all of the ingredients in the slow cooker. Set the temperature to high (it must cook on high). Cook for 2 to 3 hours, depending on your desired level of doneness. Serve warm, hot, or cold.

BUCKWHEAT COCONUT PORRIDGE

SERVES 2 PORTIONS

1 cup creamy buckwheat cereal

1⁄2 tsp ground cinnamon

1⁄4 tsp salt

1⁄4 cup peanut butter

1⁄2 cup coconut cream

1⁄4 cup cranberries

1⁄4 cup pecans

2 tbsp raw shelled hempseed

1⁄4 cup maple syrup

NUTRITIONAL VALUES

Calories: 183kcal
Fat: 12.4g (4.5g S.Fat)
Carbs: 12.9g
Protein: 5.2g
Sugar: 6.6g
Sodium: 144mg

METHOD

In a medium saucepan, bring 3 cups of water to a boil. Combine the cereal, cinnamon, and salt in a mixing bowl. Cover and reduce the heat to medium-low. Cook, stirring occasionally, for 8 minutes, or until all of the water has been absorbed. Combine the peanut butter and coconut cream in a mixing bowl.

Garnish with cranberries, pecans, hempseed, and maple syrup and serve in two bowls.

PEANUT BUTTER BANANA BREAFAST COOKIES

SERVES 24 COOKIES

2 bananas, mashed

1⁄3 cup creamy peanut butter

2⁄3 cup unsweetened applesauce

1⁄4 cup almond flour

2 tbsp raw shelled hempseed

1 tsp vanilla extract

1 1⁄2 cups quick-cooking oats

1⁄2 cup pitted dates, chopped

NUTRITIONAL VALUES

Calories: 91kcal
Fat: 6.4g (3.5g S.Fat)
Carbs: 7g
Protein: 1.3g
Sugar: 0.6g
Sodium: 50mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4).

Set aside a baking sheet lined with parchment paper.

In a large mixing bowl, combine the mashed banana and peanut butter. Mix in the applesauce, flour, hempseed, and vanilla extract. Combine thoroughly. Combine the oatmeal and dates in a mixing bowl.

Drop 1 heaping tbsp of cookie dough at a time, 2 inches apart, onto the prepared baking sheet. Using the back of a fork, flatten the mixture. Cookies should be baked for 25 minutes.

Remove from the oven and cool for 5 minutes before transferring to a cooling rack.

RECIPE NOTES

You can also freeze these cookies after they've been baked. Place in a freezer bag and freeze for up to 6 months. Take as many cookies as you want for breakfast. At room temperature, they will take about 30 minutes to defrost.

WARM MAPLE PROTEIN OATMEAL

SERVES 2 PORTIONS

1 cup steel-cut oats

3 tbsp raw shelled hempseed, divided

3 tbsp maple syrup

2 tsp cinnamon

1 tbsp slivered almonds

1 tbsp currants

NUTRITIONAL VALUES

Calories: 88kcal
Fat: 3.4g (1.1g S.Fat)
Carbs: 12.5g
Protein: 2.3g
Sugar: 7.5g
Sodium: 122mg

METHOD

In a large saucepan, bring 4 cups of water to a boil. Bring the steel-cut oatmeal, 2 tablespoons hempseed, maple syrup, and cinnamon back to a boil. Reduce the heat to low and cook, stirring occasionally, for 30 minutes.

Garnish with almond slivers, currants, and the remaining hempseed in bowls.

TO THE POWER OF FOUR OVERNIGHT OATS

SERVES 2 PORTIONS

3 1⁄2 cups unsweetened almond milk

2 cups old-fashioned oats

1⁄4 cup maple syrup

2 tbsp chia seeds

2 tbsp unsweetened shredded coconut

1⁄4 cup sunflower seed kernels

4 tbsp peanut butter, divided

Sunflower seed kernels, for garnish (optional)

NUTRITIONAL VALUES

Calories: 1177kcal
Fat: 70g (12g S.Fat)
Carbs: 119.5g
Protein: 34g
Sugar: 29.4g
Sodium: 1618mg

METHOD

In a large mixing bowl, combine all the ingredients except the peanut butter and sunflower seeds. Combine thoroughly. Although it will appear very wet, the chia seeds and oats will absorb some of the milk. Cover and place in the refrigerator overnight to set. Dot the remaining 2 tbsp peanut butter around the inside of two bowls and fill each with the overnight oats to serve in the morning. If desired, garnish with sunflower seeds.

VANILLA BREAKFAST SMOOTHIE

SERVES 1 SMOOTHIE

1 frozen banana, sliced

1 cup vanilla almond milk

1⁄4 cup old-fashioned oats

1⁄4 cup raisins

1 tbsp flaxseed meal

1⁄4 tsp cinnamon

3 tbsp vanilla protein powder

NUTRITIONAL VALUES

Calories: 162kcal
Fat: 7.3g (0.9g S.Fat)
Carbs: 21.5g
Protein: 3.9g
Sugar: 12.3g
Sodium: 45mg

METHOD

Add all the ingredients to a blender and blend until very smooth.

SEITAN MAPLE LINKS BREAKFAST SANDWICH

SERVES 2 SANDWICHES

1 tbsp extra virgin olive oil

227g (8oz) mushrooms, sliced

1 tbsp dairy-free butter

1 cup Slow Cooker Maple Breakfast Links

2 English muffins, sliced

Condiments of choice

1⁄2 avocado, sliced

NUTRITIONAL VALUES

Calories: 416kcal
Fat: 26.3g (5g S.Fat)
Carbs: 35.1g
Protein: 14.2g
Sugar: 5.5g
Sodium: 447mg

METHOD

In a large skillet, heat the oil over medium-high heat. Sauté the mushrooms for about 15 minutes. Set aside the mushrooms from the pan.

Melt the butter in the pan over medium-high heat. Brown the links on all sides in the pan for about 5 minutes total. If you made larger links, cut them lengthwise through the center and fry them that way. The links are already cooked all the way through and can be eaten cold, but this adds a nice finishing touch to the sandwich.

Toast the English muffins and spread with your favourite condiments, such as dairy-free chipotle mayo, while the links brown. Place the sautéed mushrooms, links, and avocado on top. Serve with an English muffin slice on top.

TEMPEH BREAKFAST STACKS

SERVES 4 STACKS

3 tbsp (45 ml) vegetable broth

3 tbsp (45 ml) dry white wine, or additional broth

2 tbsp (30 ml) tamari

2 tsp liquid smoke

4 tsp (27 g) (0.94oz) pure maple syrup, divided

4 tsp (20 g) (0.71oz) Dijon mustard, divided

1 tsp organic ketchup

1⁄2 tsp toasted sesame oil

Salt and pepper

8 ounces (227 g) tempeh, simmered, (store bought) cut in half laterally, then vertically to make 4 patties

2 tbsp (30 ml) olive oil

2 tbsp (20 g) (0.71oz) minced onion

1⁄4 cup (56 g) (2oz) vegan mayonnaise

2 tbsp (15 g) (0.53oz) nutritional yeast

1 to 2 tbsp (15 to 30 ml) white wine vinegar

High heat neutral-flavoured oil, for cooking

2 English muffins, split and toasted

2 cups (40 g) (1.4oz) baby arugula, divided

8 (1⁄2 -inch, or 1.3 cm) slices of tomato

NUTRITIONAL VALUES

Calories: 627kcal
Fat: 43.7g (6.4g S.Fat)
Carbs: 29.8g
Protein: 18.3g
Sugar: 5.7g
Sodium: 869mg

METHOD

In an 8 x 11 inch (20 x 28 cm) dish, combine the broth, wine (if using), tamari, liquid smoke, 2 teaspoons maple syrup and mustard, ketchup, and sesame oil. Season with salt and pepper and stir to combine. Marinate the tempeh for 1 hour or up to 24 hours in the fridge.

In a small skillet over medium heat, heat the olive oil. Cook for 3 to 5 minutes, or until the onion is translucent. Add the mayonnaise, nutritional yeast, 1 tbsp (15 ml) vinegar, and the remaining 2 tsp maple syrup and mustard to a small blender. Blend until smooth. Taste and adjust with more vinegar if necessary. Restart the process. Return the sauce to the small skillet and keep it warm with the residual heat. If not, gently heat over low heat. Season with salt and pepper to taste.

In a large skillet, heat a thin layer of oil over medium-high heat. Place the tempeh in the skillet and cook it carefully. It might splatter. Cook for 3–5 minutes, or until browned. Cook for 3 to 5 minutes on the other side, or until browned.

On each plate, place an English muffin, 12 cup (10 g) baby arugula, 1 tempeh patty, and 2 slices tomato. Season the tomatoes with salt and pepper to taste. Serve with the sauce drizzled on top.

RASPBERRY CHIA BREAKFAST JARS

SERVES 6 PORTIONS

12 ounces (340 g) (12oz) frozen raspberries, thawed but not drained

12 ounces (340 g) soft silken tofu or unsweetened plain vegan yogurt

1⁄4 cup (80 g) (2.8oz) pure maple syrup

2 tbsp (24 g) (0.85oz) maple sugar or (30 g) (1.1oz) light brown sugar, optional

1⁄4 cup (48 g) (1.7oz) white chia seeds

1⁄2 tsp pure vanilla extract

6 ounces (170 g) fresh berries (raspberries or blueberries), rinsed and thoroughly drained

NUTRITIONAL VALUES

Calories: 483kcal
Fat: 7.3g (0.2g S.Fat)
Carbs: 97.3g
Protein: 13.1g
Sugar: 23.8g
Sodium: 205mg

METHOD

Blend the thawed raspberries in a blender or with an immersion blender until smooth. If you don't care for the berry seeds, strain the mixture through a fine-mesh sieve. Blend the berries again with the tofu or yogurt, maple syrup, and sugar until smooth. Place in a large mixing bowl.

Mix in the chia seeds and vanilla extract. Refrigerate for at least 3 hours or overnight. Before serving, give it a good stir.

Fill the bottom of the serving dish with a few fresh berries. (Alternatively, stir the berries directly into the mixture, reserving a few for garnish.)

Sprinkle with the remaining berries and divide the chia preparation on top.

Leftovers can be refrigerated in an airtight container for up to 4 days.

RECIPE NOTES

The results will be far richer, but you could make this soy- free by using cashew cream instead of tofu or yogurt. Make sure to adjust the consistency to that of yogurt by adding more water if necessary. It must also be extremely smooth.

As needed, adjust the amount of extra sugar. You could also substitute more maple syrup for (any) granulated sugar.

Regular chia seeds can be used, but white chia seeds produce a more visually appealing result.

APPLE PIE BREAKFAST FARRO

SERVES 4 TO 6 PORTIONS

8.8 ounces (249 g) quick-cooking dry farro

3 McIntosh apples, or any favourite apple, cored and chopped (about 18 ounces, or 510 g)

1⁄4 cup (48 g) (1.7oz) Sucanat or (38 g) (1.3oz) light brown sugar (not packed)

1 1⁄8 tsp ground cinnamon, plus optional extra for garnish

1 tsp pure vanilla extract

1 cup (235 ml) plain or vanilla vegan milk, warmed, as needed

1 pint of Vegan Nut Ice Cream (store bought), or 1 cup toasted nuts of choice

Pure maple syrup, optional

NUTRITIONAL VALUES

Calories: 198kcal
Fat: 9.7g (6g S.Fat)
Carbs: 255g
Protein: 4g
Sugar: 16.5g
Sodium: 207mg

METHOD

A large pot of water should be brought to a boil. Return to a boil after adding the farro. Reduce the heat to medium- high and leave the pan uncovered. Cook for 10 to 12 minutes, or until the pasta is al dente or the desired consistency is reached. Set aside after draining.

In the same large pot that you used to cook the farro, combine the chopped apples, Sucanat or brown sugar, and cinnamon. Increase the heat to medium-high and stir to combine the ingredients. When the apples begin to release moisture, reduce the heat to medium and continue to cook until the apples are tender, about 10 to 15 minutes, stirring frequently. Cooking time will vary depending on the size of the apple bits and the type of apple used. Tender bits, not applesauce, are what you're after.

Remove the pot from the heat and stir in the vanilla extract. Add the cooked grain to the apples and serve immediately, with as much warm milk as desired on top of each serving. If desired, top each serving with a handful of nuts, extra cinnamon, and maple syrup.

RECIPE NOTES

While quick-cooking grains typically lose more nutrition than less processed counterparts, the total amount of uncooked farro used in this recipe contains 30 g of protein. That's an impressive amount for something prepared in a hurry, and convenience is frequently important when preparing a breakfast meal.

To make this dish, you'll need 3 generous cups (weight will vary for other grains) of cooked grain: To achieve a nice texture and nutty flavour, we prefer al dente grain. Cook it to your liking if you prefer a more tender grain.