Banana-Nutty Baked Oatmeal．香蕉堅果烤燕麥

平時用鍋煮燕麥粥，吃得有點悶？
那同樣簡單的烤燕麥，口感豐富又有點像糕點的味道，你一定要試一試！

We all have friends that don’t like eating plain oatmeal. If it is you… before you say no to oatmeal, the rich texture, strong aroma and vibrant flavour in this baked oatmeal may impress you! Easy, vegan, refined sugar-free and even gluten-free!

純素、無精製糖、無麩質

【香蕉堅果烤燕麥】

1人份
準備時間：30分鐘

食材

1只 香蕉
1匙 奇亞籽
3湯匙 燕麥片
1湯匙 花生醬
1/2 茶匙 發酵粉
適量 水、燕麥奶

(可按各人不同口味添加)
杏仁和南瓜籽
適量 燕麥奶
適量 龍舌蘭蜜/楓糖
肉桂粉

做法

將烤箱預熱至180 C / 350華氏度。

用叉將熟香蕉在碗中搗碎，加進水/燕麥奶，花生醬和龍舌蘭糖漿，先混合一次。

然後，再加入燕麥片、發酵粉、奇亞籽、杏仁/堅果，把它們並充分混合。把材料混合物倒在烤盤上，烘烤25-30分鐘，直到頂部變成金黃色。

從烤箱取出，冷卻10分鐘後，可添加額外的龍舌蘭糖漿，肉桂粉以增加甜度。

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Vegan, Refined sugar-free, Gluten-free

【Banana-Nutty Baked Oatmeal】

Yield: 1 serving
Total Time: 30 min

INGREDIENTS.

1 banana
spoonful chia seeds
3 tbs rolled oats
1 tbs peanut butter
some water, oat milk
1/2 tsp baking powder
optional almonds & pumpkin seeds

optional
agave syrup/ maple syrup (any kind of sweetener)
cinnamon powder

DIRECTIONS.

Preheat the oven to 180 C/ 350 deg F.

Mash the ripe banana in a bowl with a fork, add the water/ oat milk, peanut butter and agave syrup and mix well. Then, add the rolled oats, baking powder, chia seeds, almonds/ nuts and mix well. Even it out on a baking tray.

Baked for 25-30 minutes until the top becomes golden. Cool down for 10 minutes, then add additional agave syrup, cinnamon powder for extra sweetness.

Winter Pear Porridge．冬日水梨燕麥粥

冬天來了，想吃點水梨滋潤一下。把香蕉壓成蓉，跟燕麥一起煮，會有濃濃的香蕉甜味和香氣呢～
加上蒿麥，讓口感更豐富。

Winter is the best season to enjoy pear.
Try smashing the banana and cook it with oats, add extra sweetness and aroma into the porridge! Top with some buckwheat for extra crunchy bites!

純素、無精製糖

【冬日水梨燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水 / 3湯匙 水
1只 香蕉
1湯匙 奇亞籽
1/4個 韓國水梨
1湯匙 花生醬
5粒 杏仁
適量 蒿麥

(可按各人不同口味添加)
適量 燕麥奶
適量 龍舌蘭蜜

做法

將奇亞籽與3湯匙水混合及攪拌，放大約15分鐘至奇亞籽成啫喱狀。

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌。
最後5分鐘，加入壓成蓉的香蕉泥和啫喱狀奇亞籽。

放進碗中，添加你喜歡的配料（切片韓國水梨、葡萄、花生醬、杏仁、蒿麥等等）。 亦可因個人口味增添燕麥奶、龍舌蘭蜜。

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Vegan, refined sugar-free

【Winter Pear Porridge】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water / 3 tbsp water
1 Ripe Banana
5 Grapes
1 tbsp Chia Seeds
1/4 Pear
1 tbsp Peanut Butter
5 Almonds
Some Buckwheat

Some Oat Milk
Some Agave Syrup

DIRECTIONS.

Mix Chia seeds & 3 tbsp of water, mix it through and let it still for 15 minutes. Until it became a gel-like texture.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add smashed banana and chia seeds mixture, let it heat for 5 more minutes.

Add desired toppings. Enjoy!

Mixed Berries Compote．手工雜莓果醬

純素、無麩質、無精製糖

【手工雜莓果醬】

200ml (大約6份)
準備時間：15分鐘

食材

1.5杯 藍莓+草莓
1.5湯匙 椰糖
2湯匙 水

做法

把草莓切粒後，加入藍莓待用。把2/3的雜莓、椰糖、水放進平鍋內，用中火煮8分鐘，其間需要攪拌。之後，為了提升口感，把剩下的雜莓加進鍋內，再煮4分鐘即成。
這個做法的果醬比較水感重，很適合暖食放在燕麥粥上、或冷卻後在乳酪中配上果仁和燕麥片一起吃。


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Vegan, Gluten Free, Refined sugar-free

【Mixed Berries Compote】

Yield: 200ml / 6 servings
Total Time: 15 min

INGREDIENTS.

1 1/2 cup Mixed Berries (Blueberries+Strawberries)
1.5 tbsp Coconut Sugar
2 tbsp Water

DIRECTIONS.

Cut the strawberries into dices. Combine 2/3 of mixed berries (I used blueberries & strawberries), water, coconut sugar in a small saucepan. Cook over a medium heat for about 8 minutes and stirring frequently. Then, add the remaining berries into the pan and cook for another 4 minutes.

Ohh-la! The perfect homemade Mixed Berries Compote is ready. You can even eat the whole berries in the compote.

Serve warm with your bowl of oatmeal or let it cool, serve it with yogurt or put into the fridge for future use!

Nut Butter Toast with Fruits．果仁醬多士配生果

純素、無精製糖

【果仁醬多士配生果】

1人份
準備時間：15分鐘

食材

2塊 酸種麵包
1湯匙 杏仁醬
1湯匙 花生醬
1茶匙 奇亞籽
適量 葵花籽
半個 橙
1個 金奇異果

做法

將酸種麵包放進130度焗爐中（已預熱），焗大約3-5分鐘。
分別塗上杏仁醬及花生醬，再以奇亞籽、葵花籽當配料。把橙、金奇異果去皮，切成喜歡的形狀，放在碟上。

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Vegan, refined sugar-free

【Nut Butter Toast with Fruits】

Yield: 1 serving
Total Time: 15 min

INGREDIENTS.

2 slices Sourdough Bread
3/4 cup water
1 tbsp Almond Butter
1 tbsp Peanut Butter
1 tsp Chia Seeds
some Sunflower Seeds
1/2 Orange
1 Kiwi

DIRECTIONS.

Put sourdough bread into 130 degree pre-heated oven, bake for 3-5 minutes.
Spread almond butter/ peanut butter onto toasts, and top them with chia seeds/ sunflowers seeds.
Cut orange and kiwi into pieces and serve it on a plate/ box.

Banana Almond Oatmeal．香蕉杏仁燕麥粥

純素、無精製糖

【香蕉杏仁燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水
1只 香蕉
5粒 葡萄
1湯匙 杏仁醬
1湯匙 奇亞籽
1茶匙 椰糖
5粒 杏仁

做法

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌，即成。
放進碗中，添加你喜歡的配料（香蕉、葡萄、杏仁醬、奇亞籽、杏仁、椰糖等等）。 你喜歡的口味就完成了！

你知道杏仁醬的蛋白質和奇亞籽的Omega-3也相當高嗎？很適合純素食者作補充！


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Vegan, refined sugar-free

【Banana Almond Oatmeal】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water
1 Ripe Banana
5 Grapes
1 tbsp Almond Butter
1 tbsp Chia Seeds
1 tsp Agave Syrup
5 Almonds

DIRECTIONS.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add desired toppings. Enjoy!

Don’t you know that almonds and almonds butter have rich protein; and chia seeds has rich Omega-3?
Best natural supplement for Vegan - I have them very often too!

Autumn Oatmeal．初秋燕麥粥

純素、無精製糖

【初秋燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水
7-10 葡萄
1湯匙 花生醬
1湯匙 奇亞籽
1茶匙 龍舌蘭糖漿
5粒 杏仁

做法

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌，即成。
放進碗中，添加你喜歡的配料（葡萄、花生醬、奇亞籽、杏仁等等）。 請享用！


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Vegan, refined sugar-free

【Autumn Oatmeal】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water
7-10 Green Grapes
1 tbsp Peanut Butter
1 tbsp Chia Seeds
1 tsp Agave Syrup
5 Almonds

DIRECTIONS.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add desired toppings. Enjoy!