WFPB & SOS-free: How We Do Breakfast

· Blog

Several years ago we shared with you what we do for breakfast. And we've realized that there has been a significant change since then. We've gone SOS-free, meaning we don't add any Salt, Oil or Sugar to our meals any more.

We're aware that the idea of not adding any salt, oil or sugar to a meal could seem like it would render every meal tasteless and unsatisfying. But, to our surprise, it did the opposite.

It did take a little time for our taste buds to adjust, but after they did, the taste of our SOS-free meals were even better than they were with the added salt, oil or sugar. And there are tricks to learn to compensate for the absence of added salt, oil or sugar, but they do exist and we've found them.

So, now we're WFPB & SOS-free for breakfast, lunch and dinner. Join us to hear more.

Once again, the change in our diet to go SOS-fee was to improve our health and ensure that the quality of our lives going into our later years was the best we could have. It seems to be working!

We typically put together a breakfast that's quick to make, either rolled oats with fruit or a smoothie. It takes about 5 minutes to get it all together, which for us is very reasonable.

And these are really nutritious meals. Our breakfasts with oats are filled with healthy complex carbs, fiber and protein. Yes, there's protein in oats. About 15%. Considering that red meat is 22%-25%, that's a decent source of protein. Plus it's plant-based protein that research has shown to be a healthier form of protein.

The oats are also loaded with vitamins, anti-oxidants and minerals like iron, zinc, folate and B-vitamins. The overall effect of oats helps lower blood sugar levels that combats diabetes, lowers cholesterol, combats heart disease and improves digestive health.

So, the oats are great as a base, and we make the meal even more nutritious by adding a variety of fruit, plus flax, hemp hearts or chia seeds for omega-3 fatty acids. The Omega-3s reduce inflammation, improve heart health, cognitive function and regulate mood. Bill even adds his homemade "fortified" plant milk to his oats as well as sea vegetable (for iodine), turmeric and ginger. It's a zinger! Plus he eats a small portion of leftover greens and beans from the day before.

broken image
broken image

When we do our smoothies we also get the benefits of dark leafy greens in the morning. Given the fact that dark leafy greens are the most nutrient dense foods we can eat, that's a great addition to breakfast.

Greens are packed with vitamins, minerals, and fiber, yet low in calories (therefore great for weight loss). They're anti-inflammatory, filled with antioxidants, improve heart health, and research is showing may reduce the risk of certain cancers.

(Correction to what we said on the video, Connie's smoothie is about 40 ounces, not half a gallon. :-)

At times we also make a more involved breakfast like our plant-based omelets from chickpeas or red lentils. Also on our website is a great Vegan Frittata recipe, Potato Hash and Banana Blueberry Pancakes. All SOS-free.

The recipe this week is a Broccoli Crust Pizza. It's a fun and delicious pizza experience... but don't be expecting Pizza Hut. This pizza supports health and is topped with numerous veggies. So good.

To your Amazing Health,
Connie and Bill

broken image

Broccoli Crust Pizza Adapted from Darshana Thacker Wendel @ ForksOverKnives

  • 4 cups broccoli florets, fresh or frozen
  • 1½ cups chickpea flour (see notes on reverse for homemade)
  • 2 tablespoons almond flour (see notes on reverse for homemade)
  • 4 teaspoons Italian seasoning
  • 4 cloves garlic, minced
  • ½ teaspoon ground turmeric
  • 1 teaspoon Sumac
  • 1 teaspoon crushed red pepper (optional - We like Mrs. Dash Extra Spicy)
  • 2 teaspoons baking powder
  • 1 cup unsweetened, unflavored plant milk
  • 2 tablespoons lemon juice
  • 2 cups asparagus pieces cut to 1 inch
  • 1 cup chopped red onion
  • 1 cup chopped orange bell pepper
  • 1 cup chopped tomato
  • 1 avocado, diced
  • 10 to 12 fresh basil leaves, chopped

Preheat oven to 350°F.


Line a large baking sheet with parchment paper or a silicone baking mat.


Place broccoli in a food processor and pulse to a rice-like texture.


In a large bowl combine the flours, seasonings, baking powder and mix well.


Add broccoli, milk, lemon juice and mix well.


Pour on the prepared baking sheet and spread into a rectangle about ¼ inch thick. (This should be slightly larger than 13×9 inches. It will shrink as it bakes.) Top with asparagus, onion, bell pepper, and tomato.


Bake about 40 minutes or until there is browning on top and edges.


Using a thin spatula, separate pizza from parchment and slice it.


Top with avocado and garnish with basil. Serve at room temperature or reheat.


For homemade chickpea flour, add 1½ cups dry chickpeas to a high-speed blender and blend on high, stopping every 15 seconds to mix the bottom and top well to avoid compacting the flour on the bottom and having chunks of chickpeas on the top.


For homemade almond flour, add 1 cup almonds to a high-speed blender and blend on high, stopping every 15 seconds to mix the bottom and top well to avoid compacting the almonds on the bottom and having chunks of almonds on the top. Do not overprocess or you’ll get almond butter.