In today’s Facebook Live session at 4 pm on my public facebook page, PlantBasedRHN I’m talking about oats…why they are such a good thing to include in your diet on a regular basis, and how to do it, too! These are 3 recipes I’m going to be talking about/demo-ing in the session. They are some of our favourites, and I hope you will love them too! I’ll include the link to the facebook live session if you want to watch it, once it has aired.
I’ve been trying to find a way to make my homemade granola oil-free, and sugar free…and I’m so excited to share this recipe with you! The secret? Aquafaba…now, just give it a chance! I think you’re going to love it! Here’s how you make the granola:
- 4 cups rolled oats
- 1/4 cup sliced almonds
- 1/4 cup chopped pecans
- 1 tsp nutmeg
- 1 tsp cinnamon
- 1/2 tsp ground cloves
- 1/4 cup pure maple syrup
- 1/4 cup aquafaba (which is the juice that canned chickpeas come in — drain the chickpeas and keep the liquid — if you’ve never done this before, don’t be afraid! Your granola WILL NOT taste like beans!)
- 1/2 cup raisins, cranberries, or other dried fruit
1. Preheat the oven to 350 F.
2. Combine the oats, nuts and spices, and mix thoroughly.
3. Combine the maple syrup and aquafaba, and pour this mixture over the dry ingredients, mixing well, until everything is nicely coated. Spread evenly on a parchment-lined baking sheet.
4. Bake for 20- 25 minutes, stirring occasionally (this is important as the edges can crisp up more quickly than the middle).
5. In the meantime, soak the dried fruit in hot water for about 10 minutes, then drain.
6. When the granola is ready and cooled somewhat and the fruit has drained completely, mix everything together. Cool completely and store in an airtight jar. Keeps for several weeks.
Note: This granola does not taste sweet, which is what I wanted to achieve because I love to sweeten mine naturally with fresh fruit (especially berries!). If you would prefer your granola a little sweeter, just add a bit more maple syrup when serving, or a couple more tbsps to the recipe.
For the parfait:
Layer your granola with unsweetened coconut yogurt (or a non-dairy yogurt of choice) and blackberries. Enjoy!
Adapted from CookieandKate.com
Overnight oats are a simple, healthy breakfast that you can make ahead for busy mornings. The recipe below yields 1 serving, so make as many servings (each in a separate jar) as you’d like. Overnight oats will keep for up to 5 days in the refrigerator.
- 1/3 cup rolled oats plus ¼ – ½ tsp ground cinnamon
- 1 tbsp chia seeds or ground flax
- 1 tbsp almond butter or peanut butter
- 1/2 cup soy/almond milk (or up to 2/3 cup for a thinner consistency)
- 1/2 cup fresh or frozen blueberries or raspberries
- Drizzle of maple syrup if desired
- In a jar or bowl (a 1-pint mason jar is perfect), combine the oats and cinnamon, chia seeds and nut butter. Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and stir to combine.
- Top with your fruit of choice. (If you used more milk than 1/2 cup and you want your fruit to stay on top, wait to top the oats until you’re ready to serve. If you’re using fruit that doesn’t store well, like sliced apple or banana, wait to top the oats until you’re ready to serve.)
- Place the lid on the jar and refrigerate overnight, or up to 5 days. When you’re ready to serve, add a drizzle of maple syrup if you’d like, and enjoy chilled.
Adapted from OhSheGlows (makes enough for 2):
- 1/3 cup rolled oats*
- 1/4 cup red lentils, rinsed
- 1 3/4 cups vegetable stock
- 1/4 small onion, minced
- 1 clove garlic, minced
Add all ingredients to a pot, bring to a boil, then lower heat and simmer about 8 minutes. Before eating mix in a handful of greens, and serve with sliced avocado, tomato/salsa and fresh pepper.
*You can use steel cut oats instead if you like — you’ll just have to cook them a bit longer.