"All happiness depends on a leisurely breakfast." John Gunther

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Fruit Cups: Apple, 
Citrus, Banana-Pear
(gluten free, raw)
Blueberry Muffins
(gluten free, raw)
Sprouted Cereal
(gluten free, raw)
Overnight Oatmeal
(gluten free option)
Fruit & Sweet Potato
(gluten free)
Breakfast Crepes
(gluten free, raw)
Easy French Toast  
Potato Pancakes
 (gluten free option)
Cheezy Grits
(gluten free)
Sausage Rolls

Tofu Scramble
(gluten free)
Avocado-Salsa Toast
Dried Fruit Yogurt Parfait
(gluten free, raw option)
Easy Fruit-Filled Biscuits

Fruit Cups (gluten free, raw, oil free)
Apple: 1 apple, chopped; 1/4-1/2 c. applesauce; 1-2 T. raisins; 1 T. walnuts, chopped.  Mix all ingredients & top with cinnamon.
Pear-Banana: 1 pear, chopped; 1 banana, sliced; 1 T. maple syrup; 1-2 T. pecans, chopped. Mix pear & banana; drizzle with sweetener, top with nuts.
Citrus: 1/2 c. pineapple, crushed or chopped; 1/2 orange sections or whole tangerine pieces; 1/2 c. grapefruit, cut up; 1-2 T. shredded coconut, unsweetened.  Mix the fruit, top with coconut.
Berry: Plain berries of your choice.
1/4 c. whole wheat flour
1/4 c. unbleached flour
1 t. flaxseed, ground
2-3 T. sugar
1 t. baking powder
pinch of salt
1/4 c. nondairy milk
1/4 c. applesauce
1 1/2 T. vegetable oil
1/4 c. blueberries, fresh or frozen (thawed & well drained) 
Preheat oven to 400 degrees F.  Grease muffin tins or fill with cup cake papers.  In a medium bowl mix flour, sugar, baking powder, and salt.  Mix in nondairy milk, applesauce, and oil.  Stir quickly until dry ingredients are wet.  Gently, stir in blueberries.  Fill tins to 3/4 full.  Bake for 25 minutes, until lightly browned.
Blueberry Muffins
 Makes 4
*NOTE: If you have no dehydrator, you can place the mix on sprayed or non-stick cookie sheets and heat at the lowest setting with the oven door cracked open, until crisp.
Store in an air-tight container for up to one month.  If the granola gets stale or soft, dehydrate* again.

This granola is full of Omega-3 fatty acids, protein, B-vitamins, and minerals.
Gluten Free, Raw, Oil Free

Makes 9 cups

(This recipe is a slightly revised version of the granola recipe by Judita Wignall.)

1 cup nuts, finely chopped
2 cups hulled buckwheat groats, soaked overnight & rinsed
1/2 cup flax seed, ground+1/2 cup flax seed, soaked 1 hour in 1 1/4 cups water, adding water and seeds to mix
1/2 cup sunflower seeds, hulled
2/3 cup green pumpkin seeds
1 2/3 cup raisins
1/2-1 cup sweetener
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
1 teaspoon sea salt

Combine all ingredients in a large bowl.  (The stickiness of the mix, similar to eggs, comes from the flax seed.)  Divide the mix onto 4 lined, dehydrator* sheets, then, spread thin over the sheets.  Place in a dehydrator* at 110 degrees for 12 hours.  Flip onto mesh sheets and dehydrate* another 12 hours.  Break into chunks to eat as a cereal.
1/2 cup buckwheat groats, hulled, sprouted
1 cup blackberries
1/2 cup walnuts, coarsely chopped
1/2-1 cup almond milk
drizzle of raw agave or raw honey or stevia

The night before, place groats a container and cover with filtered water to one inch above the seeds. The seeds should be in the dark overnight. In the morning drain off the water through a screen strainer several times. You may see tiny sprouts as pictured.   Mix all ingredients.

Sprouted Cereal
Gluten Free, Raw, Oil Free
Serves 1-2

"Health nuts are going to feel stupid someday, lying in hospitals, dying of nothing."  Redd Foxx
The night before:
1/4 cup steel-cut oats*
2 T. unsweetened, shredded coconut
1 t. flax seed, ground
3/4 cup unsweetened, nondairy milk
In the morning:
1 banana, ripe w/spots, organic*
1/2 cup blueberries (any berry)
1 T. pumpkin seeds, hulled (optional)
1 T. walnuts or pecans, broken (optional)
Sprinkle of cinnamon
*For sweetness use organic and very ripe, but not rotten, bananas.  Oats can be purchased Gluten-Free.

Overnight Oatmeal
Oil Free, Gluten Free Option*
Serves 1
Using a crock pot with a warm setting, put in the first 4 ingredients.  Set on warm.
In the morning mash the banana in a bowl, mix in the oatmeal.  Top with the remaining ingredients.
Fruit and Sweet Potato Breakfast
Gluten Free, Sugar Free, Oil Free
Serves 1
1 small sweet potato (Jewel or Garnet)
1 organic, ripe banana (for sweetness)
1 apple or peach or raisins
1 T. pecans or walnuts, broken
1 T. green pumpkin seeds (optional)
1 t. ground flax seed (optional)
Sprinkle of cinnamon

Wash, cut off ends, and pierce the sweet potato, then place in a microwave for 3-4 minutes, until soft.  Wash and cut fruit into chunks.  Sprinkle with nuts, seeds, and cinnamon.
Breakfast Crepes 
Gluten Free, Raw, Oil Free
Makes 3-4



1 ripe, organic, banana, chopped
1 large, ripe organic pear, chopped
2 T. golden flax seed, ground
1 T. raw agave
1/2 t. vanilla

Place all ingredients into a food processor with an S blade and mix to a loose cream (add water by tablespoons, if too stiff).  Drop 1/3 cup each onto a dehydrator sheet and flatten into 6" circles.  Dehydrate* at 110 degrees for 4-8 hours, until they are firm, but pliable, and can be peeled off.

*These can also be made by placing parchment paper on a cookie sheet, then adding batter (above), then placing in the oven on lowest heat with oven door slightly open.
3 ripe, organic bananas, chopped
2 T. almond milk (raw)
1 T. raw agave
1/2 t. vanilla
1/4 t. cinnamon
fresh or frozen berries

In a food processor with an S blade, process bananas with almond milk, agave, vanilla, and cinnamon to a cream (adding additional liquid as needed).  Mix cream with berries.  Place the cream in a row across the center of each crepe and fold the sides over the filling.  Sprinkle with cinnamon or powdered sugar or drizzle with agave.
"I prefer Hostess fruit pies to pop-up toaster tarts because they don't require as much cooking."  John-Roger & Peter McWilliams
Easy French Toast
Serves 1-2
With strawberries, these sweet, crunchy toasts are delicious!!
3/4 cup nondairy milk
1-2 tablespoons cinnamon-sugar (stevia)
4 slices of bread
sprinkle of powdered sugar
chopped fruit
Preheat oven to 400 degrees.  Put the nondairy milk into a wide bowl.  Dip the bread into the mixture quickly, coating each slice.  Place, side-by-side, on a large, greased cookie sheet.  Sprinkle with the cinnamon-sugar mix.  Bake about 15 minutes.  Sprinkle with a little powdered sugar.  Serve topped with chopped fruit.
Serves 1
1/2 cup flour
1/2 cup nondairy milk, vanilla flavor
1-2 teaspoons applesauce
1/2 tablespoons flax seed, ground + 2 tablespoons water (soaked 15 minutes)
1/2 tablespoon baking powder
1/2 tablespoon maple syrup
vegetable oil
Mix dry ingredients together.  Mix milk, applesauce, flax + water, and maple syrup.  Stir wet into dry ingredients.  Pour batter onto hot, nonstick frying, oiled frying pan or griddle.  Cook over medium heat until bubbles pop, then flip.  Serve with fruit.
1 potato, peeled
1/4 small onion, chopped
2 T. flour (wheat, oat, rice)*
2 tablespoons water
1 tablespoons ground flax seed
1/2 teaspoon salt
vegetable oil

Soak the flax seed in the water for 15 minutes.  Peel and shred potatoes (food processor). Mix potatoes and onions, coat with flour, then add flax seed mix and more water, by teaspoons, if too dry. Lightly oil frying pan and heat on medium. Scoop 1/6 of the mixture into the pan and flatten with a fork.  Cook on medium-low (or low) heat about 6 minutes on the first side, until browned. Flip pancakes and brown about 4 minutes, checking often.  Serve with applesauce or vegan sour cream.

Potato Pancakes
Gluten Free Option*
Serves 1

Clean-up is easy.  Soak the pot in water for a few minutes.  Cold grits remove easily from anything.
Cheezy Grits
Gluten Free
Serves 1
I have this for breakfast once or twice a week with a side of fruit.  With this you could have a side of potatoes, bread w/hummus, fruit, or vegan sausage or vegan sausage rolls. 
3/4 c. water
1 T. nutritional yeast
1/2 T. flaxseed, ground
1/2 t. dry garlic granules
1/2 t. dry onion flakes
1/4 t. turmeric
dash of pepper
dash of chili powder (optional)
1/4 c. polenta grits (yellow corn grits)
1 T. vegan cheese (like Daiya)shredded, cheddar-style 

Put the water and all ingredients, except the grits and cheese, into a pot with a lid and boil.  When the water boils, stir in the grits and reduce heat to low.  Stir every few seconds until thick.  Place the vegan cheese into a bowl.  Cover the cheese with the grits and mix.

1 pkg. vegan sausage links, thawed
1 can vegan refrigerated crescent rolls

Preheat oven to crescent roll directions.  Open rolls and place sausage in the widest end of the dough, then roll.  Bake according to roll directions. 

Freeze leftovers; reheat in foil at 400 degrees for 10 minutes, or microwave 1-2 minutes.
Sausage Rolls
Serves 4

Tofu Scramble
Gluten Free, Salt & Sugar Free
 Serves 1
(Tofu is high is calcium.  Nutritional yeast and tofu are a good source of protein. Turmeric is credited with being helpful with blood issues and pain management.  Pepper helps the turmeric to assimilate into the body more quickly.) 
(Tofu is high is calcium.  Nutritional yeast and tofu are a good source of protein. Turmeric is credited with being helpful with blood issues and pain management.  Pepper helps the turmeric to assimilate into the body more quickly.) 
1/4-1/2 of a block of tofu
1/2 T. vegan butter (optional)
1/2-1 t. turmeric
1/2-1 t. onion powder
1/4-1/2 garlic powder (optional)*
1/2-1 T. nutritional yeast
pinch of pepper
1 T. Dayia cheddar-style shreds
2 sausage patties, vegan (optional: not gluten-free)*
NOTE: Lightlife vegan Gimme Lean sausage is pictured and needs to be fried.
*Garlic powder and turmeric and pepper are all a little spicy.  Eliminate the garlic powder if you prefer less spice.

Using a non-stick of vegan buttered fry pan, mash the tofu with a fork.  Add remaining ingredients, except sausage.  Fry on medium-high until lightly browned and cheese is melted.  Remove the tofu scramble to a plate, then fry sausage patties, if using.
                   Avocado-Salsa Toast
                                                Serves 1
1-2 slices of bread, toasted
1/2 avocado, mashed
2-3 T. salsa of choice
Cover the toast with mashed avocado.  Top with salsa.  Variation: Mix mashed avocado with salsa, then spread over the toast.

*To make homemade salsa, chop a plum tomato, some chopped onion, 1 t. of lemon juice, and salt and pepper.
"I just want someone to look at me the way I look at food."
Dried Fruit Yogurt Parfait
Gluten Free, Raw Option (see video)
Serves 1
1/2 c.  unsweetened vegan yogurt  
1 small or 1/2 large, ripe, organic banana
dried fruit of choice: raisins, cranberries, mango, pineapple, apricots, coconut
1 tablespoon hulled sunflower seeds
dash of cinnamon
1 tablespoons shredded coconut
Mash the banana.  Mix with the yogurt.  Mix in dried fruit and sunflower seeds.  Top with a sprinkle of coconut, dried fruit and/or sunflower seeds.
Easy Fruit-Filled Biscuits
Makes 4

1 pkg. refrigerated flaky biscuits
1-2 T. fruit jam or jelly
Preheat oven to 400 degrees F.  Put cup-cake papers in muffin pan cups.  Separate 2 biscuits in half, horizontally.  Spoon a little jam onto each biscuit half.  Pinch the edges to seal.  Place in muffin cups.  Bake 12 minutes, or according to package directions, until golden brown.  

Copyright © 2013 The Perfect Diet Cookbook, L.L.C.  All rights reserved.