RASPBERRY BREAKFAST SMOOTHIE Serves 2 | Gluten Free, Vegan, Quick


A protein-rich, vegan breakfast doesn’t get any easier than this. In a blender, combine 1 (10.5-ounce) box organic silken tofu, 1 cup frozen raspberries or strawberries, ½ cup fresh orange juice, 2 tablespoons brown rice syrup (or honey, if you’re not vegan), and 1 tablespoon fresh lemon juice. Purée until smooth and sweeten to taste.


PER SERVING: 312 cal, 4g fat (1g mono, 3g poly, 1g sat), 0mg chol, 10g protein, 62g carb, 6g fi ber, 10mg sodium


Carrot Breakfast Muffi ns Makes about 14 | Vegetarian


These low-fat muffi ns are perfect the day they’re made, but you can also make them ahead of time, freeze, and then micro- wave 30 seconds for a fast treat. Wheat germ and fl axseed add fi ber, too.


1½ cups whole-wheat pastry fl our ¼ cup wheat germ


¼ cup ground fl axseed (preferably golden)


1½ teaspoons baking powder 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt


¾ cup low-fat (1 percent) milk 1


/3 cup pure maple syrup


2 tablespoons organic canola oil ½ cup packed brown sugar 2 eggs, beaten 2 teaspoons vanilla extract


1 cup fi nely grated peeled carrots (about 2 large)


½ cup raisins ¾ cup fi nely chopped toasted walnuts (optional)


1. Preheat oven to 350º. Coat muffi n cups with cooking spray (or use paper liners). In a large bowl, sift together fi rst seven ingredients (fl our through salt). Set aside. 2. In a medium bowl, whisk milk, syrup, oil, brown sugar, eggs, and vanilla until sugar dissolves. Add dry ingredients and mix just until blended. Gently stir in carrots, raisins, and walnuts, if using. Divide among prepared muffi n cups. Bake for 20–25 minutes, until a toothpick inserted comes out clean. Cool on rack.


PER SERVING: 150 cal, 4g fat (2g mono, 2g poly, 1g sat), 27mg chol, 3g protein, 26g carb, 2g fi ber, 105mg sodium


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february 2014 | deliciousliving.com 39


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