"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

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Breakfast Options

(gluten free, raw)
Easy Fruit Biscuits
Peppermint Mocha Tea
(gluten free)
(gluten free)

Easy French Toast
Potato Pancakes

Applesauce Muffins
Sausage Rolls, Potato Medley (gluten free), Strawberry Smoothie (gluten free, raw)
Purple Smoothie
(gluten free, raw)

Tofu Scramble
(gluten free)

Breakfast Crepes
(gluten free, raw)
Sweet Banana Bread
Fruit Cups
(gluten free, raw)
Breakfast Burrito
Fruit & Nut Parfait

(gluten free, raw)
Breakfast Bar
(gluten free)

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

(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 (depending on what you use & sweetness you prefer)
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 groats and 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 or, dry, on the go.

Gluten Free
Makes 9 cups

Store in an air-tight container for up to one month.  If the granola gets stale or soft, dehydrate* again.

*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.

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

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 honey
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.

2 tablespoons cocoa powder
1/2 oz. dark chocolate
2 tablespoons honey
2 bags peppermint tea
1/4 cup soy cream
marshmallows (opt)  Link to vegan marshmallows

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
Serves 2

Gluten Free
Serves 2

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.) 
Easy French Toast
Serves 4-8
1 1/2 cups nondairy milk
2 tablespoons unbleached flour
1 tablespoon cinnamon-sugar (stevia)
6-8 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.

Potato Pancakes
can be Gluten Free
Serves 3

2 large potatoes, peeled

1/2 small onion, chopped
3-4 tablespoons flour (wheat, oat, rice) or corn starch
2 tablespoons water
1 teaspoon salt
vegetable oil

Peel and shred potatoes (food processor). Mix potatoes and onions, coat with flour or corn starch, then add water and mix. Lightly oil frying pan and heat on medium. Scoop 1/6 of the mixture into the pan and flatten with a fork. Continue doing that until 6 pancakes have been formed. 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 applescauce.

Applesauce Muffins
Makes 12

2 cups unbleached flour
1 egg replacer
1 teaspoon cinnamon
1/2 cup applesauce, chunky
1/4 teaspoon salt
2 tablespoons margarine, melted
1 tablespoon baking powder (aluminum-free_
1/4 cup maple syrup
1 cup cereal, dry, unsweetened
1/2cup raisins
1 cup nondairy milk

Preheat oven to 400 degrees.  Mix flour, cinnamon, salt & baking powder in large bowl.  Separately, mix cereal & milk, set 3 minutes.  Stir in egg replacer, applesauce, maple syrup, and margarine.  Add wet to dry and stir (lumps okay).  Stir in raisins. Spray muffin tins.  Spoon batter to 2/3 full.  Bake 20 minutes, until golden brown.

Sausage Rolls, Potato Medley, and Strawberry Smoothie
Serves 1-4

Sausage Rolls
Serves 4

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.

Potato Medley 

Gluten Free

Using a little vegetable fry sliced vegetables: potatoes, squash, onions, spinach, cherry tomatoes.  Season with salt & pepper.

Strawberry Smoothie
Gluten Free (raw)
Makes 1 glass

Blend: 1 cup raw almond milk, 1 ripe, organic banana, 1/2 strawberries

Purple Smoothie  (raw)
Gluten Free
Serves 1

1 leaf of kale or several of spinach, torn
1 large, organic, ripe banana
1/2 cup frozen blackberries
1 tablespoon raw agave or honey (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.
1# firm, organic, tofu, mashed with a fork
1 bunch spinach, washed & torn
1 small yellow onion, sliced
2 Roma tomatoes, chunked
1/4 cup nutritional yeast (yellow)
2 tablespoons mayo (Vegenaise)
1 tablespoon Better than Sour Cream (Tofutti)
2 teaspoons yellow mustard
2 teaspoons tamari or soy sauce
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
2 tablespoons vegetable oil
salt and pepper to taste

Heat the vegetable oil in a frying pan.  Mix all ingredients together and fry until heated and lightly browned, but not too dry.
Tofu Scramble
Gluten Free
Serves 4


6 ripe, organic bananas, chopped
1/4 cup almond milk (raw)
2 tablespoons raw agave
1 teaspoon vanilla
1/2 teaspoon 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 (raw)
Gluten Free
Serves 6-8



2 ripe, organic, bananas, chopped
2 large, ripe organic pears, chopped
1/4 cup golden flax seed, ground
2 tablespoons raw agave
1 teaspoon 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 low heat with oven door slightly open.
2 1/2 cups flour (flour & whole wheat)
1 teaspoon baking soda
1 teaspoon baking powder, aluminum-free
4 teaspoons egg replacer w/6 tablespoons water (or 4 tablespoons ground flax seed w/10 tablespoons water)
1 cup frozen apple juice concentrate, thawed
4 large, ripe, organic bananas, mashed
1/2 cup each chopped walnuts & dates

Preheat oven to 350 degrees.  Mix dry ingredients, then beat in remaining ingredients.  Pour into non-stick or parchment paper lined loaf pan/s.  Bake 60 minutes, until toothpick in center comes out clean.  Cool 10 minutes, then remove from pan/s.

Sweet Banana Bread
Makes 1-2 loaves

Fruit Cups
Gluten Free
Serves 1-2

Apple: 1 apple, chopped; ¼- ½ c. applesauce; 1-2 T. raisins; 1 T. walnuts, chopped.  Mix all ingredients & top with cinnamon.


Pear-Banana: 1 pear, chopped; 1 banana, sliced; 1-2 T. raw honey; 2 T. pecans, chopped.  Mix pear and banana; drizzle with raw honey and top with pecans.


Citrus: ½ c. pineapple, crushed or chopped; ½ orange sections, cut-up; ½ c. grapefruit, cut-up; ¼ c. shredded coconut, unsweetened.  Mix all ingredients and top with a cherry.

   Berry: Mix or layer blueberries with granola and almond yogurt.

4 large tortillas
3 potatoes, peeled, diced
1 small onion, diced
2 stalks celery, chopped
4 Roma tomatoes, diced
1 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.  Fill each tortilla with 2 tablespoons of potato mix.  Top with salsa and tomatoes.

Breakfast Burrito
Serves 4

Fruit and Nut Parfait
Gluten Free (raw)
Serves 4

32-oz. raw coconut-almond yogurt (see video below)
10 dried apricots, chopped
5 dried pineapple rings, chopped
1/2 cup golden raisins
1/2 cup pecans, chopped
1/2 cup green pumpkin seeds
1/2 cup hulled sunflower seeds
1 teaspoon cinnamon
4 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
Serves 2

Make your own trail mix with a variety of raw nuts, seeds, and dried fruits.

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 to hold together. Shape.

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

Serves 6

1/2 cup unbleached flour
1/2 cup whole wheat flour
1 cup nondairy milk, vanilla flavored
1 tablespoon applesauce
2 tablespoons flax seed, ground + 5 tablespoons water (soaked 15 minutes)
1 tablespoon baking powder
1 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 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 divide bewteen two cereal bowls and serve.

Sprouted Cereal
Gluten Free (raw)
Serves 2

Granola Cereal
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 almond, coconut, rice, or soy milk.
2 cup walnuts
1/2 cup coconut
1 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.

3 soft peaches or 2 mangoes, peeled and sliced
10 strawberries, sliced (approx.)
1/2 cup blueberries or blackberries
2 tablespoons raw agave or raw honey

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.

Coffee Cake
Gluten Free (raw)
Serves 4

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