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Recipes From a Plant-Based Kitchen

Photos courtesy of Book Publishing Co.

Maple and Cinnamon Overnight Oats with Fresh Fruit

Yields: 1 serving

Robert E. Kowalski and his groundbreaking bestseller book, The 8-Week Cholesterol Cure, are credited with popularizing oats and oat bran as heart-healthy foods. Rolled oats and their beneficial oat bran layer are both excellent sources of beta-glucan, a type of soluble fiber that dissolves in water, which has been shown to help lower cholesterol levels in the blood. Making overnight oats is one of the easiest ways to enjoy them for breakfast; rather than cooking them on the stove, the oats and oat bran are softened by soaking them overnight in a flavorful liquid. You can prep these oats the night before, and they’ll be ready and waiting when you’re hungry for breakfast. Plus, as you get to pick the add-ins, you’ll never be bored by this bowl of oats.

 ½ cup old-fashioned rolled oats

½ cup plain oat milk or other nondairy milk

1 Tbsp maple syrup

1 tsp ground flaxseed or flaxseed meal

½ tsp ground cinnamon

½ tsp vanilla extract (optional)

½ cup diced or sliced fresh fruit (apples, bananas, berries, pears, peaches, pomegranate arils or mango, or use a combination)

2 Tbsp whole or diced dried fruit (cranberries, dates, figs, raisins or goji berries)

2 Tbsp coarsely chopped raw nuts (almonds, pecans, or walnuts) or 1 Tbsp hemp seeds

Put the oats, milk, maple syrup, flaxseeds, cinnamon and optional vanilla extract in a small bowl (or 14-ounce glass jar) and stir to combine. Cover and refrigerate for eight to 12 hours.

Stir well, then top with the fresh fruit, dried fruit, and nuts. Serve immediately.


Carrot Cake Overnight Oats

Replace the diced fresh fruit with ½ cup  grated carrots. Add 2 tablespoons raisins, 2 tablespoons chopped walnuts, and 1 tablespoon unsweetened shredded dried coconut.

Tip: Feel free to prepare more than one serving of overnight oats at a time. Stored in individual airtight containers, the overnight oat base will keep for five days in the refrigerator.

Recipe from Bravo Express!: No Sugar - Oil - or Salt, by Ramses Bravo, ©2019 Book Publishing Co.


Cream of Spinach Soup 

Yields: 2 servings

This soup is a terrific way to get your daily dose of greens without having to eat them raw. For a different twist, replace the spinach with an equal amount of kale.

½ cup chopped shallots

2 Tbsp chopped garlic

6 cups no-salt-added vegetable broth

½ cup raw cashews

4 cups spinach, firmly packed

Dry sauté the shallots and garlic in a  medium pot over medium heat for 3 minutes.

Add the broth and cashews and bring to a simmer. Cook for 5 minutes. Transfer to a blender. Add the spinach and process until smooth. Serve hot.

Recipe from Bravo Express!: No Sugar - Oil - or Salt, by Ramses Bravo, ©2019 Book Publishing Co.