Hi I'm Michelle the irritable vegan and for today's video we're going back to
breakfast not having time in the morning is the
biggest obstacle to eating a decent low fodmap breakfast
hopefully these cook ahead breakfasts can become part of you regular meal
prep routine and help you start the morning off right from hearty savoury
flapjacks to protein-packed polenta omelette and a naughty but nice parsnip
and pineapple loaf I hope you enjoy it let's start with the savoury flapjacks to
a large mixing bowl add 200 grams of rolled oats 200 grams of cooked quinoa
100 grams of grated carrots 50 grams of sliced olives 30 grams of sun-dried
tomatoes 60 grams of crushed walnuts 30 grams of ground almonds 2 tablespoons of
nutritional yeast 2 tablespoons of tomato puree 1 tablespoon of maple syrup
1 teaspoon of dried thyme and a generous pinch of salt and pepper into a saucepan
on low heat add 100 grams of coconut oil and 1 teaspoon of Vegemite
allow the mixture to melt slowly but not come to a boil stir the Vegemite into
the oil until it's melted as best you can
it won't incorporate fully but this is fine pour the melted oil over the oat
mixture and stir really well until everything is glossy and sticky I lined
a 15 by 25 centimeter baking dish with greaseproof paper and added the oat
mixture this gives a thick dense flapjack with a soft chewy centre if you
prefer your flapjack firmer with more crunch use a larger baking dish and
spread the mixture thinly Pat the mixture firmly into the dish using the
back of a spoon or palette knife this helps the flapjack stick together and
hold its shape bake at 180 degrees Celsius for 30 minutes until golden on
top whilst the flapjack is still warm cut into portions but allow it to fully
cool and firm up further before attempting to remove
it from the dish I cut mine into four hearty breakfast size slabs 1/4 of this
entire recipe is fodmap safe but very filling so adjust the serving size
according to appetite this can also be cut into much smaller portions and
eaten as a high-protein calorie boosting snack once the flapjack is cooled
carefully remove each portion from the dish it will be lightly flaky and quite
delicate but thanks to the addition of the quinoa should still hold its shape
nicely these flapjacks are not designed to be eaten all at once but prepped ahead
and added into the rotation as part of your weekly meal plan they can be
wrapped in grease proof paper and frozen for one month or stored in a sealed tub
in a cool pantry for up to two days I don't recommend storing them in the
fridge as they soon go soggy I serve mine with a cup of almond milk on the side
for a hearty filling breakfast they are a great on-the-go option to take to work
or school and can be flavoured however you like with your favourite herbs and
spices these dense chewy flapjacks are an entire meal you can fit in your hand
and eat on the go these will be great to prep ahead and take with you as a
no fuss camping or hiking breakfast next up we've got light and fluffy polenta
omelettes soak 3/4 of a cup or 120 grams of dry fine cornmeal with 2 and 1/4
cups or 560 mls of water overnight this allows the cold meal to absorb the water
making it quicker and smoother to cook the next day to a nonstick pan add 1
tbsp of garlic oil 200 grams of cooked diced white potato 200 grams of diced
firm tofu 100 grams of diced red bell pepper and 150 grams of canned
drained mushrooms add 1/2 a teaspoon of smoked paprika 1/2 a teaspoon of cumin
and stir-fry on a high heat for five minutes then add 150 grams of fresh
diced tomato 30 grams of spring onion greens and 15 grams of sun-dried
tomatoes stir fry for 2 minutes then sprinkle
over 2 tablespoons of nutritional yeast 1 tablespoon of Dijon mustard and half a
teaspoon of black salt pour in the cornmeal and all of the soaking water
and reduce the heat to low stir everything together really well and
season with black pepper continue to stir frequently just allwing the cornmeal
to bubble and blip gently you want all of the liquid to be absorbed and the
mixture to thicken to the texture of soft polenta spoon the polenta into a
well-oiled muffin tin this mixture makes between 8 to 10 omelettes and is fodmap
safe up to half of the whole batch you can also bake in individual cake tins
which results in a much softer traditional polenta souffle style centre
and is best eaten warm straight from the oven bake the polenta muffins in a
preheated oven at 20 degrees Celsius for 20 minutes until golden brown on top
allow the muffins to cool for at least an hour in the baking tray this helps
them to firm up into more of an omelette texture the larger souffle here
is just for visual purposes and as I've already mentioned it doesn't firm up in
the centre and is best eaten right away these handheld omelettes are designed to
be eaten cold as an on-the-go breakfast or snack serve them with my homemade low
fodmap ketchup on the side they'd make a delicious sandwich on something like a
Schar low fodmap ciabatta roll if you do want to eat them warm they soften down
to resemble a thick tofu scramble and would go perfectly with the homemade
hash browns from my potatoes with everything video they can also be
enjoyed for lunch with a big side salad and homemade coleslaw these polenta
omelettes are a fabulous make-ahead alternative for anyone bored with the
good old traditional tofu scramble store them in the fridge for up to three
days or freeze wrapped in individual grease proof paper in a freezer safe
container for up to three months and finally parsnip and pineapple cake for
breakfast ooh yeah into a large mixing bowl sift 200 grams of low fodmap self
raising flour I use Doves Farm brand sift in 1 teaspoon of baking powder
and 1/2 a teaspoon of bicarbonate of soda add 1/2 a teaspoon of ground
cinnamon 1/2 a teaspoon of ground ginger 1/2 teaspoon of grated nutmeg and
a pinch of salt whisk the dry ingredients together until well mixed in
a separate bowl add 100 grams of caster sugar the equivalent of three
eggs made with egg replacement powder I use the Orgran brand pour in a
100 grams of vegetable oil and whisk everything together into a smooth paste
pour the wet ingredients into the centre of the dry and whisk together until no
flour is visible to the thick lumpy batter add 200 grams of blended
pineapple and 1/2 a teaspoon of vanilla extract whisk this off into a thick
smooth batter then stir in 200 grams of grated raw parsnip and 2 tablespoons of
poppy seeds stir the parsnips as best you can
through the batter then pour the batter into a lined or well greased loaf tin
smooth down the surface and bake in a preheated oven at 180 degrees Celsius
for 40 minutes until risen and golden brown on top the loaf is fully set when
a clean skewer inserted straight through the middle of the loaf comes out clean
free from sticky batter place the cake tin on a wire rack or trivet and allow
the loaf to cool completely before removing it from the tin once it's fully
cooled the loaf can be cut and stored in a sealed container for up to a week
or frozen either whole or in individual slices for up to three months a quarter
of this loaf is FODMAP safe but it's honestly too filling at this
serving size I think to cut it into 1/6 or 1/8 is about right for this dense
moist loaf if cake for breakfast is a bit of a stretch for you then it might
help you to know that this is much closer in taste and texture to a
breakfast muffin rather than a full-on cake it's perfect for a lazy brunch or
office tea party with a cup of my favorite rooibos tea my preferred way to
serve this for breakfast is with a small portion of fresh strawberries and
coconut yogurt for a hint of added sweetness toast each slice either in a
toaster or under a hot grill and spread with vegan butter lofo strawberry jam
or drizzle with extra maple syrup this loaf is deliciously but naturally
sweetened with the parsnips and pineapple so needs much less added sugar
than you would usually use for a loaf of this size i'm personally not a big cake
fan as I often find it overly sweet which is what I really like about this
loaf if you stick to the recommended serving size of 1/6 then it's
perfectly safe to add extra strawberries on the side if you've never tried it
before I highly recommend drizzling over a generous dollop of coconut yogurt
please tag me over on instagram if you make any of these cook ahead breakfasts
as always thanks so much for watching and I'll speak to you soon byeee