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

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Breakfast Options

Fruit Cups
(gluten free, raw)
Easy Fruit Biscuits
(gluten free, raw)
Granola Cereal
(gluten free option)Peppermint Mocha Tea
(gluten free)

(gluten free)
Overnight Oatmeal
(gluten free option)
Fruit & Sweet Potato
(gluten free)
Easy French Toast   Potato Pancakes
  (gluten free option)
Sausage Rolls

Potato Medley 
(gluten free)
Strawberry Smoothie (gluten free, raw)
Purple Smoothie
(gluten free, raw)
Breakfast Crepes
(gluten free, raw)

reakfast Burrito

Fruit & Nut Parfait
(gluten free, raw option)Breakfast Bar
(gluten free, raw option)

Sprouted Cereal
(gluten free, raw)
Coffee Cake
(gluten free, raw)

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.

Easy Fruit-Filled Biscuits
Makes 10

1 9.5-oz. pkg. refrigerated flaky biscuits
1/2 cup frozen fruit
2+ tablespoons rice syrup (Sweet Dreams) or jam
1 tablespoon lemon peel, organic, grated
Preheat oven to 400 degrees.  Grease 10--2 1/2" muffin pan cups.  Separate biscuits in half, horizontally.  In a bowl, combine sweetener, blueberries, and lemon peel.  Spoon a little of the mixture onto 1/2 of the separated biscuits.  Top each of these halves and pinch the edges to seal.  Place in muffin cups.  Bake 12 minutes, until golden brown.

(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.

Gluten Free, Raw, Oil Free

Makes 9 cups

*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.

Granola Cereal
Gluten Free Option*
Makes 4 cups

2 cups rolled oats (oatmeal)*
1/2 cup sunflower seeds, hulled
1/2 cup pumpkin seeds
1/2 cup nuts, chopped
1/2 cup raisins/cranberry raisins
1/4 cup vegetable or coconut oil
1/8 cup maple syrup

Preheat oven to 300 degrees. Mix all ingredients except the raisins. Spread on a lightly oiled cookie sheet. Bake 35-45 minutes. Cool. Toss with raisins and serve with nondairy milk.

"Health nuts are going to feel stupid someday, lying in hospitals, dying of nothing."  Redd Foxx
2 tablespoons cocoa powder
1/2 oz. dark chocolate
2 tablespoons sweetener of choice
2 bags peppermint tea
1/4 cup soy cream
vegan marshmallows (opt) 

Combine 2 cups water, cocoa powder, dark chocolate, honey and tea bags in a saucepan.  Bring to a boil, simmer 5 minutes and remove tea bags.  Stir in cream and pour into mugs.  Top with marshmallows (optional).

Peppermint Mocha Tea
Gluten Free
 Makes 2 cups

"Owners of dogs will have noticed that, if you provide them with food and water and shelter and affection, they will think you are god.  Whereas owners of cats are compelled to realize that if you provide them with food and water and shelter and affection, they draw the conclusion that they are gods."    Christopher Hitchens

Gluten Free
Makes 2 cups

1 1/4 cups coconut milk
3/4 cup dark roast coffee
1 teaspoon vanilla
1 tablespoon maple syrup

Mix maple syrup and vanilla into hot coffee.  Divide into two coffee cups.  Warm coconut milk in microwave for 30 seconds.  Place in a tight container and shake to create foam.  Pour coconut milk into cups.  Sprinkle with cinnamon.  (NOTE: Sweetness will depend on depend on the sweetness of your coconut milk.  Add more or less maple syrup to taste.) 
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
2 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.

3/4 cup nondairy milk
1 tablespoons unbleached flour
1/2 tablespoon cinnamon-sugar (stevia)
3-4 slices of bread
chopped fruit

Preheat oven to 400 degrees.  In a bowl whisk milk, flour, and cinnamon-sugar.  Pour into a wide, shallow bowl.  Dip the bread into the mixture, coating each.  Place, side-by-side, on a large, greased cookie sheet.  Bake 12-15 minutes.  Serve topped with chopped fruit.

Easy French Toast
Serves 1-2

Potato Pancakes
Gluten Free Option*
Serves 1

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.

"I prefer Hostess fruit pies to pop-up toaster tarts because they don't require as much cooking."  John-Roger & Peter McWilliams

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 1-4

Potato Medley 
Gluten Free, Sugar Free

Using a little vegetable oil fry, or saute in a little water,  sliced vegetables: potatoes, squash, onions, spinach, cherry tomatoes.  Season with salt & pepper.  Great alone or as a side dish.
Strawberry Smoothie
Gluten Free, Raw
Makes 1 glass

Blend: 1 cup nondairy milk*, 1 ripe, organic banana, 1/2 cup strawberries

*To make nondairy milk raw grind 1/4 cup raw almonds; blend with 1 cup water and 1/8 teaspoon vanilla.  Sift out any solid pieces.

Purple Smoothie  
Gluten Free, Raw
Makes 1 glass

1 leaf of kale or several of spinach, torn
1 large, organic, ripe banana
1/2 cup frozen blackberries
1 tablespoon raw agave or maple syrup (optional)

Blend all ingredients with enough water to make a smoothie as thick as you like it.

NOTE: For a green smoothie eliminate the blackberries.

"Very few people possess true artistic ability.  It is therefore both unseemly and unproductive to irritate the situation by making an effort.  If you have a burning urge to write or paint, simply eat something sweet and the feeling will pass."  Fran Lebowitz


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.

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.

4 large tortillas
1 small potato, peeled, diced

1/4 small onion, diced

1/2 stalk celery, chopped
1 Roma tomatoes, diced
1/4 cup picante sauce, mild
salt & pepper

In a small amount of water in a saucepan heat all vegetables on medium heat to soften, except tomatoes, stirring frequently.  Salt and pepper.  Wrap tortillas in a dish towel and heat in a microwave 1 minute. Top with salsa and tomatoes.

Breakfast Burrito
Oil Free
Serves 1

Fruit and Nut Parfait
Gluten Free, Raw Option (see video)
Serves 1-2

1 small container coconut-almond yogurt  
1-2 dried apricots, chopped
1-2 dried pineapple rings, chopped
1/4 cup golden raisins
1/4 cup pecans, chopped
1 tablespoon green pumpkin seeds
1 tablespoon hulled sunflower seeds
dash of cinnamon
1 tablespoons shredded coconut

Mix all dried fruit (except coconut), nuts and seeds with cinnamon, reserving 2 tablespoons, then mix with yogurt. Place 1/4 of the mixture into 4 10-oz. glass cups. Top with a sprinkle of the mix and 1 tablespoon of shredded coconut, each.

Breakfast Bar
Gluten Free, Oil Free, Raw Option*
Serves 2

Make your own trail mix with a variety of raw nuts, seeds, and dried fruits (optional: store-bought nut butter).

Easy method: Go to your grocery store and buy a raw trail mix; put into your food processor. If too dry, add a nut butter (homemade for raw: put nuts in food processor w/S blade*) to hold together. Shape.

These can be made the night before and frozen for more firmness.

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.

1/2 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 and place in a cereal bowl.

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

1/2 cup walnuts
2 tablespoons coconut
1/4 cup plump raisins (Thompson's)
pinch of salt

Grind or finely chop almonds, coconut, and raisins.  Press into a round or heart-shaped pan (6"X 6") lined with waxed or parchment paper.  Flip onto a serving dish.  Refrigerate 30 minutes.

1 soft peaches or 1 mangoes, peeled and sliced
5 strawberries, sliced (approx.)
1/4 cup blueberries or blackberries
1/2 tablespoons raw agave or raw maple syrup

Coffee Cake
Gluten Free, Raw, Oil Free
Serves 1

Mash about two slices of peaches or mangoes with agave or honey, then mix with remaining peaches or mangoes.  Layer the outside edge of the cake with peaches or mangoes.  Lay strawberries in center and top with blueberries or blackberries.

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