Toasted Chia Ginger Pear Cereal
With significant amounts of omega-3 and ginger, this cereal is considerably less acid-forming than standard ones. To make it even more nutritious, top with an energy bar cut into small pieces (recipes starting p. 266).
Time: 10 minutes prep; 1 hour to bake • Makes 4 cups (about 5 servings)
½ pear, diced
1 cup oats (or cooked or sprouted quinoa, to make cereal gluten free)
½ cup diced almonds
½ cup chia seeds
½ cup hemp protein
½ cup unhulled sesame seeds
½ cup sunflower seeds
¼ tsp ground stevia leaf
¼ tsp sea salt
¼ cup hemp oil
¼ cup molasses
2 tbsp apple juice
1 tbsp grated ginger root
Coconut oil
• Preheat oven to 250°F.
• In a large bowl, combine pear, oats, almonds, chia seeds, hemp protein, sesame seeds, sunflower seeds, stevia, and sea salt. In a small bowl, blend together hemp oil, molasses, apple juice, and ginger root. Add wet ingredients to dry ingredients, mixing well.
• Spread on a bake tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces.
• Keeps refrigerated for up to 2 weeks.
• Eat with Sunflower Seed Hemp Milk (see p. 128) or Sacha Inchi Milk (see p. 128).
Sacha Inchi Baked Apple Cinnamon Cereal
With high-quality protein and omega-3 and omega-6 essential fatty acids, this cereal is filling. A great way to make it even more nutritious is to top it with an energy bar cut into small pieces (recipes start on p. 272).
Time: 10 minutes prep; 1 hour to bake • Makes 4 cups (about 5 servings)
½ apple, diced
1 cup oats (or cooked or sprouted quinoa, to make cereal gluten free)
½ cup diced sacha inchi seeds
½ cup ground flaxseed
½ cup hemp protein
½ cup unhulled sesame seeds
½ cup sunflower seeds
1 ½ tsp cinnamon
¼ tsp nutmeg
¼ tsp ground stevia leaf
¼ tsp sea salt
¼ cup hemp oil
¼ cup molasses
2 tbsp apple juice
Coconut oil
• Preheat oven to 250°F.
• In a large bowl, combine apple, oats, sacha inchi, flaxseed, hemp protein, sesame seeds, sunflower seeds, cinnamon, nutmeg, stevia, and sea salt. In a small bowl, blend together hemp oil, molasses, and apple juice. Add wet ingredients to dry ingredients, mixing well.
• Spread on a baking tray lightly oiled with coconut oil. Bake for 1 hour.
• Let cool, then break into pieces.
• Keeps refrigerated for up to 2 weeks.
• Eat with Sunflower Seed Hemp Milk (see p. 128) or Sacha Inchi Milk (see p. 128).
Breakfast Blueberry Chia Pudding
Since chia rapidly absorbs fluid and takes on gelatinous properties when soaked, it makes an ideal nutrient-dense pudding base.
Time: 5 minutes active; 20 minutes total • Makes about 1 ½ cups (1 serving)
2 tbsp chia
¾ cup water
⅓ cup cashews
2–3 fresh pitted dates, or dried pitted dates soaked in water overnight to rehydrate
Pinch of cinnamon
Pinch of sea salt
Fresh or frozen blueberries
• Soak chia in water for 15 minutes. In a blender, combine with the rest of the ingredients, except the blueberries, and blend until smooth. Transfer to serving bowl and top with blueberries.
Chocolate Raspberry Chia Pudding
A delicious and filling breakfast.
Time: 5 minutes active; about 35 minutes total Makes about 2 cups (1 large serving)
4 tbsp chia seeds
½ cup water
1 cup Sunflower Seed Hemp Milk (see p. 128)
1 tbsp cocoa
1 tbsp maple syrup
Raspberries, fresh or frozen
• Soak chia in water for 15 minutes. In small bowl, mix chia, water, and Sunflower Seed Hemp Milk together. Stir for 1–2 minutes or till consistent texture is reached. Add cocoa and maple syrup. Stir and then let sit for 10–15 minutes. As an option, it can be heated on the stovetop for about 2 minutes on low. Stir again, top with raspberries, and serve.
New Potato Pancakes
These whole food carbohydrate-rich pancakes will supply hours of sustainable energy, ideal a few hours before a long hike or bike ride. Use as many kinds of potatoes as possible, such as blue/purple potatoes, fingerlings, round white potatoes, and red potatoes.
Time: 15 minutes • Makes 8 medium-sized pancakes
1 pound mixed, unpeeled, new potatoes
3 tbsp ground flaxseed
2 tbsp brown rice flour
¼ tsp sea salt
1 carrot, shredded
About 1 tbsp coconut oil
• Using a hand grater or food processor, shred the potatoes (if using a food processor, pulse a couple of times using the S-blade after shredding, to make sure the potato shreds are not too long).
• In a small bowl, blend the flaxseed, flour, and salt.
• In a large bowl, toss the shredded potatoes and carrots together, then add in the dry mixture and combine. Use your hands to form 8 palm-size flat patties, about ½-inch thick. Set the patties aside on paper towels to absorb any excess moisture.
• In a large frying pan, heat about a tablespoon of coconut oil over medium high heat. When the oil is hot, add 4 patties. After a few minutes, when the patties are golden brown on the underside, flip them over and cook until the second side is crispy. When patties are cooked, transfer them back to paper towels to remove any excess oil until you are ready to serve them.
• Add a bit of new oil to the pan, and repeat with the remaining patties.
Buckwheat Banana Pancakes
Lightly flavored with cinnamon and nutmeg, these pancakes taste just like traditional pancakes.
Time: 15 minutes • Makes 2 large servings
1 cup buckwheat flour
¼ cup ground flaxseed
¼ cup hemp flour
2 tsp baking powder
1 tsp cinnamon
½ tsp nutmeg
1 banana
2 cups water
½ cup barley flakes (or buckwheat, sprouted or cooked)
• In a bowl, mix buckwheat flour, flaxseed, hemp flour, baking powder, cinnamon, and nutmeg.
• In a food processor, process the banana and water while slowing adding the dry ingredients until mixture is smooth. Stir in the barley flakes with a spoon or spatula.
• Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.
Blueberry Pancakes
Packed with taste and nutrition, these pancakes are a breakfast favorite.
Time: 15 minutes • Makes 2 large servings
2 fresh or soaked dried dates
1 cup blueberries
1 cup hemp milk
¾ cup water
½ cup buckwheat flour
½ cup sprouted or cooked quinoa
1 tsp baking powder
1 tsp baking soda
Sea salt to taste
• In a food processor, process all ingredients until smooth
• Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.
HEMP MILK
3 ½ cups water
1 cup hemp seeds
2 tbsp agave nectar
• In a blender, combine all ingredients. Keep refrigerated for up to 2 weeks. Makes about 4 cups.
Wild Rice Yam Pancakes
This is a heartier mixture than traditional pancakes, one that will give you a sense of fullness for several hours.
Time: 15 minutes • Makes 2 large servings
2 cups water
1 cup cooked or sprouted quinoa
1 cup mashed cooked yam
½ cup sprouted or cooked wild rice
¼ cup ground flaxseed
¼ cup ground sesame seeds
2 tsp baking powder
½ tsp black pepper
• In a food processor, process all ingredients until smooth.
• Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.