Oatmeal Yucca Bread

Here’s what my famous Neurologist brother says about the herniated disc: “Swimming is ideal for a herniated disc, Dot. Start with waist-deep wading 15 minutes, three times a week. Then progress to either holding on to the side of the pool or kickboard and kicking. If you can get up to freestyle swimming, you should be in good shape. Advil is far safer than other meds.”

The non-impact element combined with the exercise and blood flow will do wonders. Just be careful not to over fatigue the muscle groups. Maintain an easy adaptive stage. 

D- Okay! I will do exactly you as you say.

is it true that it can actually start healing, Pat?

P -Absolutely……just slowly…..

Recipe of the Day – Oat Yucca Bread


  • 2 c. yucca flour
  • 1 c. Oats
  • 1 egg
  • 1/2 c. Water, rice water ir potato water from cooking your rice or potatoes
  • 1/4 c. Coconut crystals or sweetenr of choice
  • 3/4 c rolled oats
  • tsp. baking soda
  • 1/2 tsp. salt
  • 1 egg


Preheat oven to 350° F (175° C). Mix dry ingredients. Then make a well in the batter and add the egg and water.Pour the batter into a nonstick baking pan (I used a non-stick 8-inch cake pan). Spread the batter out evenly  Bake for 30 minutes. Allow the bread to cool before removing from pan.

Note: I placed the bread in the oven under the broiler for a few minutes before serving the next morning to warm the bread.

Word of the Day – yucca – cassava

Tip of the Day – Okay, Vilcabambans, there is yucca flour in Jesus and Nancy’s store, right now!



M’s Vanilla Grape Oatmeal

Clare sent this Buddhead this week with one of my guests. They were only bringing a backpack and brought it for me. Can you believe that!

Recipe of the Day – M’s Vanilla Grape Oatmeal


This  makes one individual container:

1 c. water

½ cup dry oatmeal (not instant)

¾ cup almond milk

Heavy dash of vanilla extract

10 sliced red grapes (or raisins if you’re out of grapes)

Directions: Heat the water in a medium saucepan until it starts to simmer. Add the oatmeal and salt, bring to a boil, then lower the heat and simmer for 4 to 5 minutes, stirring occasionally, until thickened. Pour into a bowl and  stir in the almond milk, vanilla and grapes/raisins. Place the lid on the pot and allow to sit for 2 minutes. Serve hot with sweetener of choice and extra almond milk.

Word of the Day – mochila – backpack

Tip of the Day – M says, “Sliced banana and walnuts go well, too. It’s great for work meals.  I can make 7 in advance, store in fridge and grab one on the way out to work every day.”

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Breakfast Bites

My taxes went up this year. Ready for this letter. ”
Dear Dorothy,

The rustic 2017 Property Tax Payment is ready the total is $13.07
Please stop by the office to pick up your received when you get a chance.

I can handle that!

Recipe of the Day – Papaya Berry Oatmeal Bites


2 c.  rolled oats
2 mashed, ripe  bananas

1 c. Mashed papaya

2 grains salt

1 c. Berries
¼ c. peanut or almond butter
¼ c. coconut syrup or two drops liquid stevia
¼ c. walnuts
¼ c. cacao nibs or dark chocolate shavings

Mash ripe bananas and papayas with a fork until smooth.Add the nut butter, salt and sweetener, and cinnamon to mashed bananas.Mix in berries, oats, walnuts, and chocolate. Chill  for 15 minutes. Scoop and roll oat mixture and place on parchment-lined container or cookie sheet. Chill again for at least two hours.

Word of the Day – este – this

Tip of the Day – This is a great travel food, or just for going into town on your bike!

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M’s Workday Plant-Based Meals

Delaney Work Meal Plan v1

By Mary Delaney, Herndon, Virginia 

I have no plant-based meal options at work and am too tired to cook at night.  So every weekend, I make 5-7 big complicated salads, a large casserole divided into 5-7 containers, and a big pot of soup or stew also divided. With a piece of fruit and maybe a muffin, I am good to go and I can just grab the containers as I head out the door in the morning.  All recipes are plant-based and very healthy and I only have to cook once during the week.  Extra servings can be stored in the freezer.  This works really well.  I’ve been doing it for years. 

Workday Plant-Based Meals

Basic work lunch:  Giant complicated salad, 1 container of casserole, 1 soup, fruit, green smoothie

My salad:  Lettuce, lentil and chickpea sprouts, zucchini (noodles or chopped), tomatoes, cucumber, red seedless grapes, pomegranate seeds, spinach or kale, chopped tempeh, chopped mushrooms, a little kale or spinach.  (Pat the salads dry with a paper towel so they keep well all week.)

Main Dishes: Divide each casserole into 5 to 7 portions and store in individual containers.  At the end, I’ve included some sauces that you can use to change the taste. 




Main Dishes:
Tamale Pie [recipe follows below] ·

Sweet Potato Lasagna : See recipe this blog, under Camote Lasagna.
I add ½ cup nutritional yeast and diced kale.

Baked oatmeal [recipe follows below] ·

Butternut vegetable stew [recipe follows below] ·

Red lentil lemon soup [recipe follows below] ·

Chickpea casserole [recipe follows below] ·

Banana date almond granola (recipe below)

Roasted butternut squash topped with vegetarian chili. If you’ve never roasted vegetables, just take a box of cubed butternut squash and spread it out on a nonstick cookie sheet (or line with baking paper).  Optionally you can toss the cubes first with a touch of olive oil or chipotle in adobo sauce but it’s not necessary to put anything at all on them.  It takes about 45-60 minutes at 425 degrees for them to start browning.. Top with one can of vegetarian, low fat chili, splitting one can among all 5-7 individual containers.  It doesn’t get easier than this!

·        Banana raisin muffins (freeze a batch and take one every day; will thaw by lunch)(recipe below)

SIDE ITEMS: Frozen or fresh red seedless grapes (if you haven’t had frozen red seedless grapes before, they are like little nuggets of ice cream)·        Watermelon (use ice cream scoop to put in individual day’s container or take half a small one in a ziplock)·        Bananas SAUCES (for variety)


ROASTED GARLIC & ONION NUT BUTTAH – Wonderful mixed into any casserole!   See recipe this blog called Roasted Garlic and Onion Spread

TAHINI MANGO SAUCE Mix Cindy’s Kitchen Mango Coconut Chipotle dressing with a small amount of roasted tahini.

PEANUT SAUCE: In a medium bowl, combine with a fork: 2/3 cup creamy peanut butter, 4 Tablespoons low sodium soy sauce, 4 Tablespoons rice vinegar, 2 teaspoons sugar (I am going to try just a touch of honey or soaked date instead.) Store in fridge.

ORANGE TAHINI SAUCE: Combine in blender: 1 ½  cup good quality orange juice, 1/8 cup soy sauce, ¼ cup roasted tahini, 2 Tablespoons miso, Several dashes of Tabasco, 2 Tablespoons Thai red chile sauce  

DOROTHY’S TAHINI SAUCE:  1 c. sesame seeds, water to cover, 3 cloves garlic, 1 tsp. salt, 1 tsp. apple cider vinegar, 1 tsp. fresh mustard, juice of 1 lemon, dash of stevia. Soak the seeds in water to cover, for at least 40 minutes. Drain, and blend the seeds with enough water to make a creamy paste. Add the other ingredients and blend to make a super creamy sauce. Taste and add more salt or stevia to your taste!

PLANT-BASED MEALS  TAMALE PIE:  By Mary Delaney, Herndon, Virginia Top and Bottom Layer: 2 ½ cups water or vegetable broth, 1 cup corn meal. Bring water to boil.  Stir in corn meal, whisking constantly till it pulls away from the pan.  Spoon half on bottom of casserole and save half for the top. Middle Layer: In mixing bowl combine:1 package drained tofu, pressed to remove water, ½ cup nutritional yeast, 4 cups diced kale, 1 box sliced mushrooms, 1 diced onion, chopped orange or yellow bell pepper, 1 Tbsp. chopped chipotle in adobo sauce (optional; in can in grocery store)1 can spicy vegetarian chile with beans, 1 cup salsa or 1 can diced tomatoes.  Layer corn meal, middle layer and corn meal again. Top with:Very thin tomato slices, toasted sesame seeds or ground cashews. Bake at 350 for 45 minutes.  (Optional: Serve with tortilla chips and sliced avocado or guacamole.)  

BUTTERNUT VEGETABLE STEW By Mary Delaney, Herndon, Virginia

In a large soup pot, combine:BASE
1 box cubed butternut squash
2 boxes veggie broth (Trader Joe’s is my favorite)

Bring the veggie broth and squash to a boil and cook on medium heat until completely soft.  Blend thoroughly to make a thick base.

1/2 tsp chopped chipotle pepper and sauce, both from a can of Chipotle in Adobo Sauce (available in all grocery stores); this cuts the sweetness of the butternut squash.  You can also use tabasco or other hot sauce.  Go light!

2 bags of ROASTED, chopped peppers and onions (available at Trader Joe’s) – or roast your own but this ingredient really adds a ton of flavor and makes for  a quick recipe.1-2 cups diced fresh cilantro1 package Tempe chopped into cubes

1/4 cup uncooked quinoa (optional)

1 chopped sweet onion

2 boxes sliced mushrooms

chopped green onions

1-2 cups chopped broccoli

1 chopped zucchini

3 cups diced kale

Simmer till all the veggies are soft and the quinoa is cooked.  Cool thoroughly and store in individual containers in the fridge or freezer.

*Don’t add beans to this recipe as they overpower the wonderful taste of the butternut and roasted peppers.

BAKED OATMEAL By Mary Delaney, Herndon, Virginia

Preheat oven to 350.  Spray large baking dish lightly with oil spray. In large bowl, combine:3 mashed bananas, ¾ cup raisins, 3 Tablespoons vanilla extract, 1 container apple sauce, 2 cups uncooked oatmeal (not instant), almond milk as needed. Mix well and spoon into pan.  Bake for about 30 minutes.  Slice into squares.

RED LENTIL SOUP By Mary Delaney, Herndon, Virginia

In large soup pot, combine: 2-3 cups red lentils, rinsed very well, 2 boxes vegetable broth, 1 small chopped red potato, 1 cup or more of chopped fresh cilantro, 2-3 cups diced kale, 1 diced white onion, 1 chopped green onion, 1 box chopped white mushrooms (portabello gives it a brown color that’s not great; use white), one package chopped tempeh (optional), water as needed as soup thickens. When soup is done, add the juice of 3 or more fresh lemons to taste. * It also works very well to completely cook the lentils and broth first and blend it into a soup base before adding the rest of the ingredients.  

CHICKPEA CASSEROLE By Mary Delaney, Herndon, Virginia

Preheat oven to 350.   Spray a casserole plan lightly with oil.  In large bowl, combine: 1 can cooked, drained, rinsed chickpeas (garbanzo beans), ½-1 box of sprouted or regular tofu, drained well (press between 2 plates to remove liquid), ½ cup nutritional yeast, 3 cups diced kale, 2 cups chopped broccoli, 1/8 cup low sodium soy sauce, 1 caramelized onion and 1 garlic clove (cook together in nonstick frying pan, high heat, in a small amount of veggie broth until very brown); sautéed sliced mushrooms (same pan, no oil, splash veggie broth if needed). Place in casserole. Layer with very thinly sliced tomatoes, ground almonds and/or roasted sesame seeds. Cook about 45 minutes until hot throughout. Optional:  Line the bottom of your individual containers with a layer of cooked quinoa, brown rice or zucchini noodles.   

BANANA RAISIN MUFFINS By Mary Delaney, Herndon, Virginia

Preheat oven to 350.  Use nonstick muffin pan or disposable muffin liners. 2 ¼ cups organic whole wheat pastry flour or regular whole wheat flour, 4 mashed bananas, 1 ½ cup raisins, 2 Tablespoons vanilla extract, 2 individual containers of plain apple sauce, 1 ½ tsp baking powder.  Bake for about 20 minutes and test by inserting a sharp knife in the center.  If the knife comes out clean, they are done.  These store very well in the freezer.  If you take one to work in the morning, it will be thawed and ready to eat by lunch.



8 cups rolled oats
2 cups pitted and chopped dates
2 ripe bananas, peeled and chopped
1 teaspoon almond extract
1 teaspoon salt
1 cup slivered almonds, toasted
This recipe was inspired by my favorite banana
almond muffins. Whether in muffins or in cereal,
bananas and almonds pair perfectly.
1. Preheat the oven to 275°F.
2. Add the oats to a large bowl and set aside. Line
two 13 × 18-inch baking sheets with parchment
3. Place the dates in a medium saucepan with 1 cup
of water and bring to a boil. Cook over medium heat
for 10 minutes. Add more water if needed to keep the
dates from sticking to the pan.
4. Remove from the heat and add the mixture to a
blender with the bananas, almond extract, and salt.
Process until smooth and creamy.
5. Add the date mixture to the oats and mix well.
Divide the granola between the two prepared baking
sheets and spread out evenly.
6. Bake for 40 to 50 minutes, stirring every 10
minutes, until the granola is crispy. Remove from the
oven and let cool before adding the slivered almonds
(if using). (The cereal will get even crispier as it
7. Store the granola in an airtight container.



Blackberry Mojito Breakfast

I was proud of going to Ecstatic Dance again. You don’t talk, only dance from your own …lack of self.  And, “…you think… what the hell. Life goes on. Maybe there won’t be marriage… maybe there won’t be sex… but, by God, there’ll be dancing.” (From the movie, My Best Friend’s Wedding)

Recipe of the Day – Blackberry Mojito Breakfast

1/2 c. oats

1 c. hot tea

2 T. minced fresh mint
zest from 1⁄2 lime or 1⁄4 teaspoon lime oil
1⁄2 teaspoon rum or rum extract, optional
1 T. coconut syrup or honey to taste (or your choice of sweetener, to taste)

1 c. blackberries

1 c. oat milk, coconut or almond milk

Put the oats in a bowl with a cover. Pour the hot tea over. Then mix with the mint, lime, rum and sweetener. Chill overnight, then pour the milk over in the mornnig, adding the berries last. Stir and eat.

Word of the Day – bailar – to dance

Tip of the Day – Dance. You don’t need company, Dorothy. Tiko will want to dance with you, and Cuko, the Cat may roll his eyes. But it’s okay, just dance.

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Chai-Spiced Chia Almond Breakfast

I have an airbnb guest who didn’t show up the first night, as she was having so much fun in Cuenca.  Then she landed her bags here and took off to party with friends, and didn’t show up the next night. All in all, she stayed two of the eleven reserved days. This is fun having guests who are so independent! If she keeps this up, I sure won’t have much cleaning to do!

Recipe of the Day –Chai Spiced Chia Oats


2 c. oats
2 T, chia seeds soaked in 6 T. water
1 tsp. cinnamon
½ tsp. ginger
¼ tsp. cardamom
⅛ tsp. cloves
3 T. coconut sugar
2½ c. Coconut or Almond milk
optional toppings: dried fruit, bananas, sliced almonds, cacao nibs


Pour the tea over the oats, spices and sugar. and let sit overnight in your fridge with plastic covering. In the morning, pour the milk, then add toppings as desired!

Word of the Day – economica – economical/thrifty/cheap

Tip of the Day –The Ecuadorians are master at economy. Take every tip you can from them. Especially if they tell you the most economical way to do something! Great way to make friends, too, to ask for the most economical way.

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Coconut Pecan Breakfast

 In the land of far, far away, where Tiko and I walk on a random day, there is a  house, seldom occupied. People who live through meadows of cat-tails and pussywillows. And I love to approach their house. It calls to me. The windows are blank – no curtains. You can see the living room, with one white table, with a hat hanging on the corner, and one beer bottle perched in the middle. The simple kitchen has a plastic table and three indiscriminate chairs. The kitchen is so simple you can see that there is nothing you would want to steal. I love this house. The idea of living so simply that people can stare through the windows and walls and see that there is nothing. Perfectly transparent, perfectly nothing. Nothing to want.
Recipe of the Day – Coconut Pecan Overnight Oats
  • 1 T. coconut oil
  • 2 c. oats
  • ⅓ c. flax
  • 4 c. hot tea
  • 2 c. coconut milk
  • ½ tsp. sea salt
  • ½ c. pecans, chopped
  • 1 c. shredded coconut
  • ½ c. coconut crystals
Pour the tea over the oats in a large bowl. Add the flax meal, water, coconut milk, and salt. Let sit 1/2 hour to overnight, then stir in pecans, coconut, and coconut crystals.

Word of the Day – finca – land

Tip of the Day –I prepare my oats like this almost every day of my life. The oats here are so addictive to my system. I love them. And you can prepare them in so many ways. It’s nice to have them ready in the morning, for when you become ravenously hungry after working in the garden.

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Chocolate Raspberry Breakfast

Full Expression of the Pose – walking in it, standing in it, even as I type here, sitting in full expression of the pose: hips forward, stomach in, chest out, shoulders back, energy to the top of the head. There’s nothing different now then there ever was about being in the full expression of the pose.

Recipe of the Day – Overnight Chocolate Raspberry Oats


  • 1/2 c. oats
  • 3/4 hot tea
  • 1 T. cacao powder
  • 1 T. coconut syrup
  • 1 T. pumpkin seed or nut butter
  • 1/2 – 1 c. coconut or almond milk
  • handful of fresh berries


L Add the tea to the oats. Let sit overnight. Mix gently with the cacao. Then, in the morning, add the berries and top with milk.

Word of the Day – despacio – slowly

Tip of the Day –You don’t have to cook your oats. You can let them soak and they’re very digestible. That’s what the original muesli was!

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Peruvian Oatmeal Cookies

I lit up my horno yesterday afternoon, in front of the boys, knowing full-well I would get advice on making a fire. What man can resist the pull of a great fire-starting adventure! And sure enough, Jose almost made me jump out of my skin when I discovered him at my shoulder, nodding his head and saying, “Yeah, great fire. Push it all the way to the back like that so you’ll have plenty of room for the food.” I do it the way he taught me, not by taking the fire out, as some do, after four hours, but leaving the fire in, pushing it all the way to the back, or separating it into two sides after 1 1/2 hours, then putting your food up front or in the middle. He made the horno,(the oven, so he should know how it works!
“It’s too hot, yet,” he said. As I knew. Playing with a fire and cooking your food over it is a great art. Super fun and comforting, lighting up your skin and warming your hands and face.
 I kept the door on all night, then put the cookies from last night in to warm this morning. I handed them the plate this morning and smiles all around!


Recipe of the Day – Oatmeal Cookies

Using the Peruvian Oatmeal from yesterday’s post:


2 c. Peruvian oatmeal

2 c. platano flour

2 smashed bananas

1/2 c. applesauce

1/4 c. coconut oil

1 T.  chia seeds soaked in 3 T. water (0r you could use an egg)

1 tsp. cinnamon

1/2 tsp. baking powder

dash salt

dash vanilla powder (or 1 tsp. vanilla extract)

More sweetener if needed: 1/4 c. honey, 3 drops liquid Stevia, 1/4 c. coconut crystals to sprinkle on top.

Stir all together and place in rounded spoonfuls on cookie sheet. Sprinkle with coconut crystals/sugar or panela. Bake 350 degrees for 7-9 minutes.

Word of the Day – harina de avena – oatmeal

Tip of the Day – Oats are plentiful and economical here. Use them in cookies, oatmeal, bread, doggy cookies, and more!

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Peruvian Chocolate Oatmeal

I was lighting a fire in the horno, when another dead rat appeared to the left of the woodpile. “Pablo, un raton!” I cried, without thinking. Then, when I saw how busy he was on top of the roof, cried, “Franklin?” But he too, was busy, which is good! “Ohhhh….puedo hacerlo,” I can do it. But I didn’t pick him up with a glove, like Pablo does. I used the longest shovel I could find and held him at the farthest distance from me until I could fling him into the field outside my fence. I know…I’m such a girl, huh.

Recipe of the Day –Peruvian Oatmeal


  • 3/4 c. oats
  • 2 c. water or oat milk
  • 2 T. Peruvian or Ecuadorian Cacao powder
  • 1 T. honey or carob syrup, or chocolate stevia (2 drops)
  • 1 tsp. coconut oil
  • 2 grains salt
  • Optional :coconut flakes, strawberries, cacao nibs, berries, nuts or sunflower seeds, banana, coconut crystals
  1. In a small pot bring the water/oat milk, cacao, honey, and oats to a boil over medium-high heat, then allow to simmer for about five minutes.
  2. Stir and taste. Remove from heat when ready, place in a bowl, and top with strawberries and coconut.
  3. I watched my friend, Lorena make this oatmeal for the family when I stayed with them in Peru. You cook the oatmeal with some liquid still in it, then serve. It’s SOOoo good. If you have leftovers, it makes GREAT oatmeal cookies!

Word of the Day – Puedo hacerlo – I can do it.

Tip of the Day – If you’re gonna have a woodpile, you’re gonna have rats and mice, maybe even snakes. So then you should get a cat, like Cuko! Good job to Cuko!

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