Summer Power Breakfast Shake

IMG_5565 This is the breakfast shake that Martin Lane is drinking every morning to start her long days during her ballet summer intensive.  Seems to be working–


3/4 cup of green tea (I have been using sencha), 1/4 avocado, 1/4 cup raw cashew pieces or 2 tablespoons raw almond butter, 1 1/2 teaspoons hemp seeds, 1 1/2 teaspoons ground flax seeds, 2 teaspoons cocoa powder, 1 small banana, ice

Place all ingredients in a blender and process until smooth.  If too thick add a tablespoon or two of cold water.

Calcium Without the Cow








Davina Sandground of Nutrition Groove and I taught our second class today on getting calcium through non-dairy sources.  A few days ago Mark Bittman wrote a piece a for the New York Times, Got Milk? You Don't Need It.   

As a long time vegan with a healthy vegan child/young adult this is good!   Davina's sources for information about non-dairy calcium sources include  The Nurses’ Health Study and the work of Dr Walter Willett. Davina began the class with the question– Did you know that the countries that consume the most dairy in the world also have the highest rates of osteoporosis?  Several studies seem to show that there is no connection between dairy consumption and strong bones in fact it appears the opposite may be the case.  She talked about the reasons why dairy sources of calcium may not be working for us and identified best non-dairy sources of calcium to nurture strong bones including– almonds, edamame, figs, blackstrap molasses, brown sesame seeds, wakame, bok choy, white beans, sardines, collard greens, wild salmon, hazelnuts…

Based on the foods Davina identified I came up with easy to make, family friendly recipes to eat throughout the day.  Below is what we cooked in class today, with a few slight changes from the first time we taught the class, some are detailed recipes and some are lists of ingredients–


Carrot Muffin

2 tablespoons ground flax seed thoroughly mixed with 1/4 cup water, ½ cup almond milk, ¼ cup molasses, ¼ cup date sugar, 3 tablespoons coconut butter softened, ½ cup almond meal, ½ cup whole wheat flour, 1 cup wheat bran, 2 teaspoons baking soda, 1 teaspoon baking powder, 3 cups grated carrots, 1 cup coarsely chopped almonds, pinch salt

  1. Combine all ingredients thoroughly.
  2. Bake immediately in a 350 degree oven until they test clean, 10-20 minutes depending on the size.  Or refrigerate for up to 3 days before baking.

Calcium Shake Ingredients

Kale, almond milk, raw almond butter, orange, date, macca, brown sesame seeds, molasses, ice


Wakame Salad

½ ounce wakame dried, 1 tablespoon soy sauce, 3 tablespoons rice wine vinegar, 1 teaspoon honey, 1 teaspoon mirin, ½ teaspoon salt, ½ cup thinly sliced cucumber, ½ cup cooked Edamame white if possible

  1. Soak the wakame in a bowl covered with lukewarm water for 20 minutes, drain, chop and remove any hard bits.
  2. In a small bowl combine soy, vinegar, hone, mirin and salt.
  3. In a large bowl combine seaweed, sauce, cucumbers and edamame.
  4. Serve immediately or make in advance, chill and stir before serving.

Marinated Collard Green or Turnip Green Sesame Salad

Brown sesame seeds, cider vinegar, olive oil, honey, salt, pepper, turnip greens or collard greens julienned

  1. In a high speed blender combine sesame seeds, vinegar, olive oil, honey, salt and pepper.
  2. In a large bowl combine the turnips greens with the sesame mixture, taste and adjust the salt and pepper to taste.

Fig and Kale Salad

Fresh or dried figs if dried soak in water for 15 minutes and drain before using, roasted garlic, balsamic vinegar, olive oil, salt, pepper, kale julienned

  1. In a high speed blender combine the figs, garlic, vinegar, olive oil, salt and pepper.
  2. In a large bowl combine the kale with the fig mixture, taste and adjust the salt and pepper to taste.

Baked White Beans with Molasses

4 cups cooked white beans, 1 cup very finely sliced onion, 1 clove garlic very finely chopped, 3 tomatoes chopped or 2 cups pureed winter squash, ¼ cup molasses, 2 tablespoons honey, 3 tablespoons cider vinegar, 1 teaspoon dried mustard, freshly ground black pepper, pinch nutmeg, pinch cinnamon, salt

  1. Preheat oven to 325 degrees.
  2. In a large bowl combine beans, onion, garlic, tomato, molasses, honey, vinegar, mustard, pepper, nutmeg, cinnamon and salt.
  3. Place in a casserole dish and cover with tin foil.  Bake for 2 hours.


Sardines, Mustard, Bok Choy Salad

1 tablespoon grainy mustard, 1 ½ teaspoons sherry vinegar, 1 ½ teaspoons lemon juice, 1 tablespoon olive oil, salt and freshly ground black pepper to taste, 1 tin Sardines packed in water and drained, 1 medium head Bok Choy julienned

  1. In a large bowl wisk together the mustard, vinegar, lemon juice, olive oil, salt and pepper.
  2. Add bok choy and toss, add sardines toss and serve immediately.

Salmon Patty

1/2 cups cracked wheat (or 3/4 cup cooked quinoa), 1- 7.5 ounce can wild salmon with skin and bones or 7.5 ounces of wild salmon cooked and cooled (this is a great use for left over salmon), 1 egg beaten or 1/4 cup pureed soft tofu, 2 teaspoons chopped chives, salt and freshly ground black pepper to taste

  1. Place cracked wheat in a bowl and cover with 1/2 cup boiling water, cover and let sit for 15 minutes.
  2. In a food processor combine half of the can of salmon, egg if using and chives.  Process until smooth.
  3. Place cracked wheat, salmon mixture and remaining half can of salmon in a bowl and mix thoroughly.  Season with salt and pepper to taste.
  4. Form into patties.
  5. Heat a heavy bottom skillet over medium heat, spray the skillet with grape seed oil spray.  Cook until browned on one side, flip and cook to brown on the other side.


Figs (fresh or dried) Stuffed with Chocolate and Hazelnuts

Take Home Gift– chocolate, fig and walnut bread

I have always been a fan of both giving and receiving goodie bags.  When we do Home Restaurants we send guests home with something in hand, often warm bread just out of the oven– eaten by some on the way home from dinner and others for breakfast the following morning. My favorite take home gift of the moment is chocolate, dried fig and walnut bread.  The bonus is that we always make an extra loaf or two so we can enjoy it for breakfast the morning after we cook.

Carrot Muffins

Martin-Lane's favorite breakfast of the moment is a carrot muffin.  We make the dough in advance and bake the muffins while she is getting dressed in the morning. 1/2 cup pureed silken tofu, 1/2 cup almond milk, 1/4 cup honey, 1/4 cup sugar, 3 tablespoons olive oil,  1 cup whole wheat flour, 1 cup coarse wheat bran, 2 teaspoons baking soda, 1 teaspoon baking powder, pinch of salt, 1 teaspoon cinnamon, 3 cups shredded carrot, 3/4 cup walnuts

Mix all ingredients until thoroughly combined.  Cook in a 350 degree oven until a knife inserted in the middle tests clean, about 20 minutes.  Good hot or room temperature.   Makes 12 muffins, the rough nutritional analysis below is for an individual muffin.

Sprouted Quinoa Granola

Over the years we have made lots of different versions of this granola recipe... this is my favorite of the moment with sprouted quinoa substituted for cooked quinoa that we have used in the past.  Also we have added more seeds in place of some of the nuts in other versions.  This recipe is only moderately  sweet so you may choose to make it a bit sweeter by adding a few fresh dates or additional maple syrup.

3 cups quinoa, 1 cup raw walnuts, 1 cup raw almonds, 1 cup raw cashews, 1 cup raw pumpkin seeds, 1 cup raw sesame seeds, 1 cup sunflower seeds, 2 cups dried figs tip of stem removed, 1/4 cup plus 2 tablespoons maple syrup,  2 cups raw coconut flakes, 1 tablespoon salt

Place quinoa on a large sheet tray, thoroughly moisten with water and cover with a sheet of parchment paper.  Let sit until you see the quinoa has sprouted, little white tails will grow on the end of the grain and will be about the same length of the grain when it is ready.  Check every 8 hours of so to make sure the quinoa is still moist but not sitting in a large amount of water.  The whole process should take about 24 hours.

After the quinoa has been soaking for approximately 16 hours fill a large bowl with walnuts, almonds, cashews, pumpkin seeds, sesame seeds and figs– cover with water and let sit at room temperature for about 8 hours or until the quinoa has sprouted.

Once everything has soaked and sprouted drain the liquid from the nut mixture and place into a food processor, add maple syrup and pulse on and off until the ingredients are chopped but still coarse, you may need to do this in a few batches depending on the size of your food processor.

Thoroughly mix the quinoa (which should not have any extra liquid but if it does drain before adding) with the chopped nut mixture and toss in coconut flakes and salt.

Spread the granola onto two large sheet trays and place in a 120 degree oven to dry. There seems to be some debate about what temperature you need to stay below for food to be considered raw, many experts agree that most food enzymes will not be destroyed if you do not go above 120 degrees.  I find that many ovens can be set as low as 120 degrees and the process of drying at this temperature can happen in 12-18 hours.  If your oven does not go that low, no worries, just dry at a low temperature.  While the granola is drying stir it every several hours and leave in the oven until there is no moisture left and it is crunchy.

The rough nutritional analysis below is based on 1/2 cup servings.  I often eat it with almond milk.  Store in an airtight container.