Day 4 - Healthy Living for Life!



Baked Rolled Oatmeal

3 c Rolled oats
1 tsp Salt
½ c Coconut (opt)
1 ¼ c Chopped dates
4 ½ c Boiling water
1 tsp Vanilla
3 Large apples diced

Mix all together. Pour into sprayed 9" x 13” pan, cover and bake at 350 degrees about 1 hour.

Variations: Omit dates and add a 20 oz can of unsweetened crushed pineapple, drained, or use 2 cups rice or millet in place of the rolled oats and increase water to 5 ½ cups.

You can prepare ingredients the night before, cover and refrigerate. Place in preheated oven when you wake up and enjoy for breakfast. 


Pancake Mix

¾ c Whole wheat flour
½ c Unbleached white, rye, cornmeal, oat or buckwheat flours
2 T Sweetener of your choice or Stevia to taste (honey or date sugar work well)
2 tsp Non-aluminum baking powder
½ tsp Salt
½ tsp Vanilla
2 Flax or chia egg replacer (see below)
1 ¼- 1 ½ c Milk substitute to desired consistency

Prepare on non- stick griddle. Makes 12 medium sized pancakes


Flax or Chia Egg Replacer

1 T Ground flax or chia seed
3 T Water

Mix well and allow to set in fridge for 15 minutes.

Replaces 1 egg


Bread Pudding

8 c Fresh bread cubes
1 tsp Coriander or cinnamon
½ c Raisins or chopped dates
1 c Soy, nut or rice milk
2 c Your choice, natural applesauce, chopped apples or peaches 
¼ tsp Salt
3/8 c Turbinado, date sugar or honey

Mix together and place in sprayed 8" x 8" baking dish.

Bake at 350 degrees for 30-40 minutes.


Scrambled Tofu

1 lb Water packed firm or extra firm tofu, drained and crumbled
1 ½ tsp Chicken style seasoning
2 T Nutritional yeast flakes
1 tsp Onion powder
¼ tsp Salt
½ tsp Turmeric
¼ tsp Garlic powder
Sauteed onion and pepper (optional)

Simmer uncovered in non-stick pan until heated and water is absorbed.

Serves 3


French Toast

In blender combine until smooth:
2 c Water
2/3 c Raw cashews (rinsed)
½ tsp Salt
2 tbsp Honey
1 tsp Vanilla

Pour into pie pan. Dip bread into mixture and cook on non-stick griddle until golden brown. 


Breakfast Patties

2 c Cooked millet
½ c Cooked rice
2/3 c Ground sunflower seeds
1 ½ tsp Onion powder
1 tsp Paprika
1 ½ tsp Tahini
1 tsp Salt
½ tsp Garlic powder
3 tsp Rubbed sage

Combine all ingredients, form small patties and bake at 350 degrees for 7-10 minutes per side.

These freeze well.


Rice Pudding

2 ½ c Cooked brown rice
¼ tsp Grated orange rind
¾ c Soy, nut or rice milk
½ c Raisins or chopped dates
1 tsp Coriander or cinnamon
1 tsp Vanilla
¼ tsp Salt
2 T Honey

Combine all ingredients. Pour into 2 qt baking dish. Bake at 350 degrees for 45 minutes.


Apple Burritos

Preheat oven to 350 degrees

Will need 18 tortilla wraps

In large saucepan combine:
1- 12 oz Can of pineapple or apple juice concentrate
½ tsp Lemon juice
½ tsp Cinnamon or coriander
½ c Raisins (opt)

Mix together:
¼ c Cold water
3 T Cornstarch

Pour into above mixture and heat till thickened

8 golden delicious apples, peeled, cored and sliced thin

Cook until apples are warmed through.

Place small amount of apples in each tortilla wrap and roll. 

Place in 9" x 13" baking dish, cover with glaze (see 'Apple Burrito Glaze') and bake for 30 minutes


Apple Burrito Glaze

Mix together:
¼ c Cold water
2 T Cornstarch

1- 12 oz Can apple juice concentrate
¼ tsp Cinnamon or coriander

Thicken and pour over Apple Burritos


Oil Free Granola

4 c Rolled oats
1 c Walnut or cashew pieces or sliced almonds
¼ c Ground flax seed
2 tsp Cinnamon (opt)
½ c Pure maple syrup, honey or Turbanado sugar
½ c Unsweetened applesauce
1 tbsp Vanilla

Bake at 350 degrees on baking sheet lined with parchment paper. Bake for 20 minutes, Turn and bake an additional 15-20 minutes. Be careful not to let it burn. Allow to cool thoroughly and store in air tight container. 

When serving add raisins, dates, coconut, sunflower seeds etc. or layer it with applesauce! Be creative so it always tastes different. Also great on smoothies or yogurt!! This can be ground and used as a pie crust for pies where you would use a crumb crust. 


Blueberry Crisp

Pour 1-2 bags of frozen blueberries into a 9" x 13” pan (can substitute any fruit of your choice)

Mix the following together:
2 ½ c Rolled oats
1 c Whole wheat flour
½ c Turbidano sugar or honey
½ tsp Salt
½ c Chopped walnuts (opt)
1 tsp Vanilla

Add enough water slowly to make a crumble. Don’t make too wet.

Crumble over berries.

You can use apple juice in place of water and cut down or cut out other sweetener.

Bake at 350 degrees for 30 minutes 


Fruit Topping

4 c Fresh or frozen berries of your choice
6 oz can Raspberry/white grape or apple juice concentrate
4 T Cornstarch
1 tsp Orange peel (optional)

Mix cornstarch into juice until dissolved. Place in pan and heat, stirring continually, until thickened.

Add berries and heat through. Serve over waffles, pancakes, cheesecake etc.

Makes 10- ½ cup servings


Banana Oat Waffles

2 Ripe bananas

2 c Quick oats

1 ¾ c Plant based milk or water

2 tsp Baking powder

1 ½ tsp Baking soda

Blend ingredients until smooth.  Let it sit for a couple minutes, allowing it to rise and thicken, then pour onto preheated waffle iron.  Cook for 4-5 minutes.

Top with plain nut butter, banana slices, ground flax, unsweetened applesauce, agave syrup, and/or your favorite fruit.

Makes 4-5 waffles.


Quick Applesauce

2 Apples, cored (keep peels for more nutrition)

Cinnamon (optional)

Stevia (optional)

Blend until smooth in a high powered blender, adding water to reach desired consistency. 

Experiment with different types of apples.


Quick Jam

2 c Fresh or frozen berries of choice

2 T Chia seeds

1 T Fresh lemon juice

Stevia (optional)

Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble.  Use a spoon or potato masher to mash the fruit to your desired consistency.


Quick Oats Mixture

8 c Quick oats

1 c Ground flax seeds

¾ c Chia seeds

½ c Hemp hearts/seeds

½ c Walnuts. raw, chopped

½ c Almonds, raw, slivered

¾ c Unsweetened coconut

Mix all ingredients in a large bowl and store in airtight container. 

When ready to eat, place desired amount in a bowl then add boiling water to cover it.  Mix and allow to cook for about 1 minute. Stir again, then top with your favorite fresh, frozen or dried fruits, and plant based milk of choice.  If you need it sweeter, add a little honey or pure stevia. 


Overnight Oats - Base Recipe

½ c Quick oats

1 T Chia seeds

1 c Plant based milk

Mix together in a mason jar or bowl or cup or whatever you like to store it in.  Place in the refrigerator overnight. In the morning, eat with your favorite nut butter, frozen or fresh fruit, nuts, dried fruit, seeds, or unsweetened shredded coconut. 

For a little flare, try adding pumpkin pie spice, cocoa powder, cinnamon or other spices. Sweeten to taste with a little honey or pure stevia. 

Have fun experimenting.



To burn more fat, try exercising after fasting for 3-4 hours.  Then wait 30-60 minutes to eat once done exercising.  While you wait your body will burn fat stores.  And in the meantime, drink lots of water.  

Exercises for Kids

[Medical Disclaimer - Speak with your health care professional prior to starting an exercise program.  Moderate physical exercise, like walking, is good for most people.  If you have heart disease, type 1 or type 2 diabetes, or kidney disease or experience faintness, dizziness, pain or shortness of breath we strongly urge you to consult your health care professional.]

Questions Answered 

Why seeds? and What makes seeds healthy to eat?

Is Complete Protein better then Incomplete Protein?


Homework for next week

Watch PlantPure Nation (1:36)

At the minimum - Walk 30 minutes every day.  Ok, six days a week, at least.

Keep drinking water!

Memorize the following:

A Fence or an Ambulance
Twas a dangerous cliff, as they freely confessed,
Though to walk near its crest was so pleasant, 
But over its terrible edge there had slipped, 
A duke and full many a peasant.

 So the people said something would have to be done,
 Yet their projects did not at all tally.
 Some said put a fence around the edge of the cliff,
 Some an ambulance down in the valley.

 But the cry for an ambulance carry the day,
 As each heart became brimful of pity.
 For those who slipped over that dangerous cliff,
 And the dwellers in highway and alley
 Gave pounds or gave pence, not to put up a fence,
 But an ambulance down in the valley.

 “For the cliff is all right if you're careful” they said,
 “And if folks ever slip and are dropping,
 It isn't the slipping that hurts them so much,
 As the shock down below when they're stopping!”

 So day after day, as these mishaps occurred,
 Quick forth would these rescuers sally
 To pick up the victims who fell off the cliff,
 With the ambulance down in the valley

 Then an old sage remarked: “It's a marvel to me
 That people give far more attention
 To repairing results than to stopping the cause
 When they'd much better aim at prevention.

 “Let us stop at its source all this mischief,” cried he,
 “Come neighbors and friends let us rally;
 “If the cliff we will fence we might almost dispense
 With the ambulance down in the valley.”

 - Joseph Malins