Breakfast Bowl: Tofu ‘Yogurt’, Buckwheat & Fig Granola, with Orange.

Ingredients: Silken tofu ‘yogurt’ (mixed until smooth in a blender), orange, dry toasted buckwheat groat, sunflower seeds, black & white sesame seeds, cashews, golden raisins, dried figs, cinnamon, salt, blackstrap molasses, pomegranate molasses (optional!)

To sweeten the ‘yogurt’ slightly, I added a few drops of liquid stevia, but you can use 2 tablespoons of maple syrup instead!

Enjoy this dish on a plate or in a bowl!

This protein-packed, whole food plant-based breakfast will leave you feeling nourished and energized! Offering fiber- rich complex carbohydrates, healthy unsaturated fats, vitamins, minerals, and deliciousness. The light silken tofu ‘yogurt’ is rich protein – but without the saturated fat or cholesterol found in dairy-based yogurt. The buckwheat groats, mixed seeds, and cashews are also high in plant protein. In fact, cashews contain all essential amino acids, making them a complete protein source on their own! Sweetened naturally with golden raisins, figs, and orange – that are also a source of calcium, iron, magnesium, potassium, vitamins C, A, B vitamins, and fiber. While most commercial cereals are packed with added refined sugars, unhealthy fats, and preservatives – this recipe is made up of only real, whole nutritious ingredients! Keep it fresh in the fridge/freezer.

Ingredients:

  • Light Silken tofu (GMO-free), 1 box
  • Orange, sliced into segments, 1 medium
  • Buckwheat groats, 1/2 cup
  • Raw sunflower seeds,1/4 cup
  • Black/white sesame seeds, 1/4 cup
  • Cashews, 1/4 cup
  • Golden raisins, 1/4th cup
  • Dried figs, 1/4 cup
  • Cinnamon, 1 tsp
  • Pinch of salt
  • Maple syrup, blackstrap molasses, pomegranate molasses, or liquid stevia to sweeten the ‘yogurt’, 2-3 tbsp

Instructions:

  1. In a high powered blender, mix the silken tofu with sweetener of choice. Place in the fridge to chill.
  2. In a dry skillet, toast the seeds and nuts until they are golden and aromatic. Toast each seed/nut separately, as they require slightly different cooking times. Set aside to cool.
  3. In a large bowl, combine the toasted buckwheat/seeds/cashews with the dried chopped figs and raisins, cinnamon, and salt.
  4. Slice the orange into segments.
  5. Time to build your breakfast! Add 3/4 cup of silken yogurt to a bowl, 1/2 cup of the buckwheat ‘granola’, and orange segments. Enjoy!

Nutrition Tips:

  • Purchase dried fruit that is unsweetened, and with no added oil, which often found  on raisins/cranberries.
  • Buckwheat is locally grown in Canada, making it a more sustainable pseudo-grain to enjoy – as an alternative to quinoa!
  • Those allergic to soy can make their own dairy-free yogurt using almonds and/or cashews like this recipe here!
  • Many commercial non-dairy yogurts these days are composed of coconut, which is rich in saturated fat – not the healthy kind. Coconut is a ‘fad food’, and not an actual health food. The foundational nutritional science shows that un-saturated fats are the best for our health – including monounsaturated, polyunsaturated, and essential omega fatty acids. Saturated fat is found in animal products, and in coconut. When consumed in large quantities, saturated fat is linked to heart disease, diabetes, and obesity. Alternatively, those who eat mostly unsaturated fats, found in nuts, seeds, and olive oil – have a reduced risk of these common diet-related conditions.

 

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