​Fast Whole Grain Salad with Blanched Veggies

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Prep Time
15
Cook Time
30
Ingredients
  • 1 cup whole grain (ex. quinoa, brown rice, barley, buckwheat, rye, hato hugi, etc.)
  • 1 cup veggies, (choose at least one from below ground, one from above ground)
  • ½ cup scallions or parsley, sliced thin
  • 3 Tbs lemon juice or vinegar
  • 3 Tbs olive oil
  • sea salt
Directions
  1. Rinse quinoa, combine with water in a medium size pot. 
  2. Bring to boil over high flame, cover, place flame tamer reduce heat to low, simmer 25 min. 
  3. Take quinoa off burner, set aside, leave lid on, let sit 5 min. 
  4. Place quinoa in large mixing bowl. Vegetables may be added raw or blanched individually. 
  5. Add lemon juice/vinegar and salt, toss, add oil, toss and serve.
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Date Nut Cookies

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Prep Time
20
Cook Time
25
Course
Ingredients
  • 2 cups oat flakes
  • ½ cups chopped dates
  • ½ cups almonds
  • 1 cup amasake
  • Pinch of sea salt
  • ½ teaspoon vanilla
  • ¼ teaspoon grated orange peel
  • 12 almonds (for decoration)
Directions
  1. Roast oats in a skillet, stirring over medium heat until hot but not browned.
  2. Rub oats and dates together.
  3. Blend in blender ½ cup at a time until thoroughly blended.
  4. Remove. Then grind almonds to powder in blender.
  5. Mix all ingredients.
  6. Oil a cookie sheet and shape dough into 12 2” round, flat cookies.
  7. Press an almond into the center of each.
  8. Bake at 350 degrees for 25 minutes.
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Creamy Polenta

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Prep Time
5
Cook Time
20
Ingredients
  • 2 cups polenta, rinsed
  • 3 cups non-dairy milk
  • 3 cups filtered water
  • 1 tablespoon umeboshi plum vinegar 
  • 2 tablespoons tamari
  • 1 pinch of sea salt
Directions
  1. Combine all ingredients in a medium-sized pot.
  2. Heat over medium flame until polenta begins to bubble.
  3. Turn on low and whisk frequently until polenta starts to thicken, approximately 15-20 minutes.  
  4. Serve as-is for a creamy side dish, or pour into casserole dish and let cool, bake for 10 minutes in preheated 350 degrees F oven, and then cut into squares. Enjoy!
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Creamy Mushroom Risotto

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Prep Time
10
Cook Time
35
Ingredients
  • 1 teaspoon olive oil
  • 1 shallot (or ½ white onion), diced
  • 3 garlic cloves, minced
  • 1 cup button mushrooms, thinly sliced
  • ½ cup risotto rice
  • 2 cups vegetable stock
  • (Optional) ½ teaspoon white wine vinegar
  • (Optional) 4 tablespoon nutritional yeast flakes
  • Fresh parsley, to serve
  • Salt and pepper, to taste
Directions
  1. Heat the olive oil in a large saute pan. Add the shallot and garlic and cook on a medium-low heat until softened.
  2. Add the mushrooms and cook for a further minute.
  3. Stir in the risotto rice and immediately pour in the stock and vinegar (if using). Bring to a boil then reduce to a simmer for approximately 30 minutes or until all the liquid has been absorbed and the rice is cooked. Add more hot water, if necessary.
  4. Once cooked, stir in the nutritional yeast (if using), stir in a handful of chopped fresh parsley and season with salt and pepper.
  5. Serve and enjoy!
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Creamy Corn Porridge

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Prep Time
5
Cook Time
20
Ingredients
  • 1/2 cup corn grits, (also known as polenta)
  • 2 cups of water
  • optional additions: fresh fruit, dried fruit, nuts or seeds
  • sea salt
Directions
  1. combine grits (and optional ingredients) with water in a medium size pot
  2. over high heat bring to a boil, stir
  3. cover, reduce heat to low and simmer for 20 min or more, until creamy
  4. add a pinch of sea salt, stir, done
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Coconut Rice Pudding

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Prep Time
10
Cook Time
35
Course
Ingredients
  • 2 ½ cups non-dairy milk
  • 1 cup sweet brown rice (or short-grain brown rice)
  • 1/2 cup raisins
  • 1/4 cup shredded coconut
  • 1/4 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons chopped, toasted nuts, for garnish
Directions
  1. In medium saucepan, combine 1 1/2 cups non-dairy milk, rice, raisons, shredded coconut, and salt.
  2. Bring to a boil, then turn down heat to low and cover. Simmer for about 30-35 minutes. Do not remove lid until at least 30 minutes has passed.
  3. Open the lid and stir rice, ensuring that you scrape the bottom and sides. Add a bit more non-dairy milk if you need to reach a more pudding-like consistency.
  4. Top pudding with toasted nuts and serve warm. 
  5. Cover and refrigerate leftover pudding. When you reheat rice pudding, you may need to add a bit more non-dairy milk.
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Coconut Berry Overnight Oats

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Prep Time
10
Ingredients
  • ⅓ cup oats (rolled oats or steel cut oats)
  • ½ cup coconut or other non-dairy milk
  • 1 teaspoon maple syrup
  • ¼ cup vanilla non-dairy yogurt
  • 1 teaspoon coconut flakes
  • 2 teaspoons dried berries of choice (cherries, raspberries)
  • 2 teaspoon chopped walnuts
  • Spices: cinnamon, pumpkin pie spice, cardamom, lemon zest (choose your favorite)
Directions
  1. Add oats to a sealable container (e.g. glass container or mason jar).
  2. Stir milk, maple syrup, and yogurt into oats. Add any spices like cinnamon if you’d like!
  3. Add in half of the coconut and berries.
  4. Place in the fridge for at least 4 hours or overnight.
  5. Top with the remaining coconut, cranberries, and nuts, and enjoy!
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Cilantro‐Lime‐Infused Brown Rice

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Prep Time
25
Cook Time
20
Ingredients
  • 1 cup brown rice 
  • 2 cups water 
  • 2 limes juiced and zested 
  • 1 bunch of cilantro 
  • Sea salt to taste 
Directions
  1. Rinse brown rice until water runs clear. 
  2. Place rice into a pot. Add water and bring to a boil. 
  3. Once the rise begins to boil, cover and lower the heat to a simmer. Allow the rice to cook until all the 
    water has been absorbed for 30‐45 minutes. 
  4. While the rice is cooking, thoroughly rinse the cilantro. Coarsely chop and keep in fridge until ready to 
    use. 
  5. Zest the outside of one lime in a small bowl. Cut lime in half and juice into another small bowl. 
    Reserve both bowls in fridge until ready for use.  
  6. Once the rice is finished cooking, remove from heat and add lime juice, zest, and cilantro. Salt to 
    taste. Mix well and enjoy! 
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Chickpea Stew

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Prep Time
25
Cook Time
20
Ingredients
  • 1 cup chick peas, dry or two-15 ounce cans chick peas, drained
  • 1 tablespoon olive oil, (1/4 cup water)
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup red bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 carrot, diced
  • 1 tsp dried parsley
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1 tablespoon tomato paste
  • 2 cups liquid from boiled chickpeas, or water
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon Cayenne pepper
Directions
  1. If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas. 
  2. Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
    Lower heat to simmer and cook until tender, about 1 hour.
  3. Drain chickpeas and reserve 2 cups of liquid, set aside.
  4. If using canned chickpeas, start at step 5.
  5. Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
  6. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
  7. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened. 
  8. Mash some of the chickpeas, with the back of a fork to thicken stew.
  9. Check seasoning with extra salt and pepper.
  10. Delicious served with brown rice.
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Chickpea Burgers

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Prep Time
25
Cook Time
20
Ingredients
  • 2 flax “eggs” (2 tablespoons ground flaxseed plus 6 tablespoons water)
  • 3 cans chickpeas
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped cauliflower
  • ½ cup chopped green onions
  • 1 cup rolled oats
  • 1 cup almond meal
  • ¾ cup favorite hot sauce (optional, omit if sensitive to nightshade vegetables)
  • Sea salt
  • Ground black pepper, to taste- if needed
  • Sprouted wheat or gluten-free buns, or try a lettuce wrap instead!
  • Toppings (optional): Lettuce, Tomato, Red onion, Grilled Onions, Avocado
Directions
  1. Preheat oven to 375 degrees Fahrenheit. Mix 2 tablespoon ground flaxseed with 6 tablespoons warm water in a small bowl and set aside for 10 minutes to make “flax eggs.”
  2. Put raw carrots, celery and cauliflower in a food processor until chunky, but not pasty. Add chickpeas and pulse more until chunky.  
  3. Pour into a large bowl. Slice/chop green onions and add to the bowl. Next add the gluten free oats, almond meal, flax eggs and hot sauce and mix well. Add salt and pepper if needed. Mix well with your hands to get everything mashed together well into a firm, but slightly, wet dough. 
  4. Shape into burgers and let sit for 15 - 30 minutes (if possible, which will help with consistency / firmness). 
    Shape into 4 inch patties, then bake in oven for 15-20 minutes, until golden brown and cooked throughout. 
  5. Allow the burgers to cool a bit to further help set them firm up, then serve on buns or lettuce wraps, with toppings of choice.
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