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Busy Student Recipes
Short on time and money? You can still enjoy nutritious meals at home. Check out our 6 Easy, Nutritious Recipe Guide here:
At the Student Enrichment Series on REAL FOOD, students asked for recipes to up the fiber and nutrition value in easy ways. Thanks to our fabulous Nutrition Consultant from Rec & Fitness, Kristin Doyle, RN for supplying the following recipes:
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Cucumber, Mango and Spinach Salad Makes 10 to 12 servings
This salad is full of antioxidants! There is beta-carotene from the mango, and lutein from the spinach. Plus it’s super refreshing on hot summer days.
1 bag (10 ounces) or bunch fresh spinach 1 mango, peeled and cut into bite-size pieces 1 large cucumber, peeled and sliced 6 green onions, thinly sliced 1/2 cup thinly sliced fresh basil juice of 1 lime (about 3 tablespoons) 1/4 cup seasoned rice vinegar 1/4 teaspoon freshly ground black pepper, or to taste
Wash and drain spinach, tear into bite-size pieces, if necessary, and put into a large serving bowl. Toss mango, cucumber, green onions, and basil in a medium bowl. Add lime juice and vinegar and stir to mix. Arrange mango mixture on spinach and sprinkle with black pepper.
To enjoy the fresh flavors in this salad, eat immediately after tossing.
Giant Chipotle White Beans Recipe This makes an amazing meal with a side of brown rice or quinoa. Totally worth the effort! Cooking the beans with kombu seaweed helps you to digest the beans. Look for kombu seaweed in the macrobiotic section of your local health food store. Serves about 6 1 pound of large, dried white beans (corona, giant limas, gigantes, or any giant white beans you can find), rinsed, picked over and soaked overnight - or up to 24 hours. 1 5-inch piece of kombu seaweed Chipotle-tomato sauce: 2 tablespoons extra-virgin olive oil 2 big pinches of red pepper flakes 2 pinches of unrefined sea salt 1 large clove garlic, pressed 1 14-ounce can crushed tomatoes 1 tablespoon fresh oregano leaves 1 1/2 tablespoons adobo sauce from a can of chipotle peppers Cilantro Pesto: 1 medium clove of garlic, pressed 1/2 cup chopped fresh cilantro 3 TBS (more or less) reserved bean broth 3 TBS extra-virgin olive oil unrefined sea salt, to taste 1 bunch kale or chard, washed, de-stemmed, and very finely chopped 1/2 red onion, sliced 1 1/2 cups whole-grain breadcrumbs (make your own in a dry food processor) To prepare the beans. Drain and rinse the beans after their overnight soak. Then place them in a large saucepan with the kombu seaweed and cover with an inch or two of water. Bring to a boil and simmer until the beans are cooked through and just tender. This can take anywhere from 1-2 hours (potentially more) depending on the type and age of the beans. Add more water if necessary to prevent sticking. Check often and don't overcook. They are done when they are tender all the way through. Remove pot from heat, remove the kombu, mince into small pieces then add it back to the pot. Add about 2 tsp of unrefined sea salt to the beans and bean broth. Stir and let the beans sit for ten minutes. Then drain and reserve the bean broth to use for the pesto. Set the beans aside while you prepare the sauce and pesto. To make the Chipotle Tomato Sauce, place the olive oil, red pepper flakes, salt, and pressed garlic into a cold medium saucepan. Stir while you heat the saucepan over medium-high heat. Saute just 45 seconds or so until everything is fragrant - being careful not to burn the garlic. Stir in the tomatoes and the fresh oregano and heat to a gentle simmer, this takes just a couple minutes. Remove from heat and stir in the adobo sauce. Stir and taste, adding more salt or adobo sauce if necessary. Make the cilantro pesto by combining the garlic, cilantro and bean broth in a food processor until almost smooth. Then slowly add the olive oil while processing, adding more broth if necessary to bring it together. Add salt to taste and process to combine. Preheat the oven to 425F degrees. In a 9x13 baking pan toss the beans with the tomato sauce and the kale. Top with sliced red onions and the breadcrumbs and bake in the oven for roughly twenty-five minutes, or until the beans and bread crumbs get a bit crusty. Remove from oven and let sit for about ten minutes. Top with cilantro pesto and serve.
Chilled Grilled Vegetable Salad with an Agave - Balsamic Dressing Serves 8 This salad is chilled for 8 hours so the flavors have time to combine. 2 tablespoons agave nectar 3 tablespoons balsamic vinegar 1/2 teaspoon cracked black pepper 1/2 teaspoon unrefined sea salt 1 red onion 2 portobello mushrooms 1 large zucchini 1 large yellow squash 2 medium red bell peppers 2 medium orange bell peppers 1 lb asparagus 1/2 lb fresh green beans 1 cup cherry tomatoes 2 tablespoons olive oil 1 can of garbanzo beans, rinsed and drained 1/2 cup sliced fresh basil Preheat the grill to medium high. Combine the agave, vinegar, salt, and pepper and set aside. Cut the onion and mushrooms into 1-inch pieces. Slice the zucchini and squash about 1/4 inch thick. Cut the bell peppers into 1-inch pieces. Trim the asparagus and green beans. Leave the cherry tomatoes whole. Toss the vegetables in the olive oil then place in a grill wok and cook, covered with a lid for 5-7 minutes, stirring every couple of minutes, until vegetables are tender. Remove vegetables from the wok and toss with the garbanzo beans and the agave-balsamic mixture. Chill for 8 hours or overnight, stirring occasionally, and serve cold, garnished with fresh basil.
Hearty Bar-B-Q Beans These spicy beans are a great low-fat accompaniment to picnics, barbeques, and other fun summertime events.
Serves 6 1 16-ounce can vegetarian baked beans 1 15-ounce can kidney beans, rinsed and drained 1 10-ounce package frozen baby lima beans or fava beans 1 cup crushed tomatoes 1 cup finely chopped onion 1 tablespoon apple cider vinegar 1 tablespoon molasses 2 teaspoons stone-ground mustard 1 teaspoon chili powder
Combine all ingredients in a small pot. Cover and simmer over medium low heat, stirring occasionally, for 25 to 30 minutes. Serve as a side dish at your summer bar-b-q party with fresh corn on the cob, grilled vegetable skewers, mixed green salad, and your favorite veggie burger on a whole grain bun!
******* Blackberry, Peach and Oat Cobbler
Serves 6-8 3 cups sliced fresh peaches 1 cup fresh blackberries (or blueberries) ¼ cup arrowroot ½ cup agave nectar, divided 1 ½ tsp unrefined sea salt, divided 1 cup whole spelt flour 1/3 cup rolled oats 3 TBS rapadura (unrefined sugar), plus more for sprinkling 2 tsp baking powder 1 tsp ground cinnamon ¼ cup coconut oil, plus more for brushing 1 tsp vanilla extract ¼ cup hot water Preheat oven to 325 F. Line the bottom of an 8x3-inch round cake pan with a circle of parchment paper and coat lightly with oil. In a small bowl, combine the peaches, berries, arrowroot, ¼ cup of the agave nectar, and ¼ tsp of the salt with a rubber spatula; set aside. In a medium bowl, whisk together the flour, oats, 3 TBS of rapadura, the baking powder, cinnamon, and the remaining 1 ¼ tsp of salt. Add the oil, the remaining ¼ cup of agave nectar, the vanilla, and the hot water to the dry ingredients. Stir until a moist dough is formed. Using a rubber spatula spread the peach and berry mix evenly in the prepared pan. Drop spoonfuls of the batter over the top of the fruit, but do not spread the batter. Sprinkle the top with a little more rapadura. Bake the cobbler on the center rack for 20 minutes. The finished cobbler will have a golden crust, and the juice from the fruit will bubble up through the gaps in the cobbler topping. Let the cobbler stand for 15 minutes before serving it warm and directly from the pan. Store leftovers at room temperature, covered in plastic wrap, for up to two days. Or store in the refrigerator for up to five days.
Chickpea-Lemon and Olive Stew This stew is amazing! And, it gets better each day (that is if you have any leftovers!). Serve in a bowl with the Saffron-Quinoa recipe (see below) and pretend you're on vacation in the Mediterranean.
Serves 4 1 TBS olive oil 2 medium onions, sliced 6 garlic cloves, pressed 1/4 tsp unrefined sea salt, or to taste (use less if broth and beans are salted) 1 1/2 tsp turmeric 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp red pepper flakes 1 3-inch cinnamon stick 1 bay leaf 2 cups vegetable broth 2 lemons, zested and juiced 2 cans chick peas, rinsed and drained, or 3 cups cooked 1/2 cup pitted green olives, sliced 3 TBS minced parsley, cilantro or mint (or a combo)
Saute the onions in the oil in a large soup pot over medium heat for five minutes, or until softened. Add the garlic and saute another minute, then add the salt, turmeric, cumin, coriander, red pepper flakes, cinnamon and bay leaf. Stir occasionally and cook another two minutes. Now add the broth, while stirring, to loosen any bits on the bottom of the pot. Add the lemon zest, and 1/4 cup of the lemon juice. Save the remaining lemon juice for adding later. Cover and simmer over medium-low heat for 20 minutes. Next, add the chickpeas and the olives and increase heat to high. Simmer uncovered for 10 minutes, or until sauce begins to thicken (but not dry). Add the remaining lemon juice, to taste, and add more salt and pepper, if needed. Serve over a bed of saffron quinoa, garnished with fresh parsley, cilantro and/or mint.
Saffron-Quinoa Serves 4
2 cups quinoa, rinsed 4 cups vegetable broth or water 1/2 tsp saffron threads, crumbled unrefined sea salt, to taste
Place the rinsed and drained quinoa in a medium saucepan with the vegetable broth, saffron and a dash of salt (optional). Bring to a boil, cover, reduce heat to medium low and let simmer for 10-15 minutes, or until water is absorbed into the grain. Taste for seasonings, then serve in a bowl topped with the stew and fresh parsley, cilantro and/or mint.
Simple Chocolate Cake with Strawberries
Sometimes you just need a little cake, so here's a healthier way to have your cake and eat it too!
Makes a 9-inch round cake
1 1/2 cups whole wheat flour or barley flour 3 TBS cocoa powder 1 tsp baking soda 1/2 tsp unrefined sea salt 1 cup rapadura (unrefined and unbleached whole cane sugar) 5 TBS olive oil or macadamia nut oil 1 TBS apple cider vinegar 1 tsp vanilla extract 1 cup cold water garnishing options: chocolate sauce, fresh cut raspberries and strawberries
Preheat your oven to 350 degrees F. Lightly oil a 9-inch cake dish.
Use a sifter (or a very fine mesh strainer) to sift the flour, cocoa powder, baking soda and salt into a large bowl. Then add the rapadura sugar and toss to combine.
Make three wells in the dry mixture. Into one, pour the oil. Into the next, pour the vinegar, and into the next, pour the vanilla.
Pour water into the bowl and stir all ingredients together until combined. Don't over-stir.
Pour into your prepared pan and bake for 30 minutes, or until done.
Serve with a drizzle of chocolate sauce and fresh strawberries and raspberries.
Rosemary Polenta Fries Serves 4
1 16- to 18-oz tube of polenta, any flavor 1 tablespoon olive oil 2 tsp fresh rosemary, minced 2 TBS fine cornmeal ½ tsp unrefined sea salt
Preheat oven to 450 degrees. Line a baking sheet with unbleached parchment paper and set aside. Slice the polenta into thin rectangular sized strips, about 1/3-inch thick. Gently toss polenta in a bowl with the olive oil and minced rosemary. Place the cornmeal and salt into a separate bowl and gently toss in the polenta. Place polenta fries onto the prepared baking sheet (not touching each other) and bake for 25 to 30 minutes, turning once or twice, until lightly browned. The fries will crisp up once cooled. Serve with your favorite dip or as a side dish with other vegetables.
Curried Potatoes and Black Beans Serve this dish with brown rice. Serves 8
1 1/2 TBS olive oil 2 medium onions, diced 3 cloves garlic, crushed 4 large Yukon gold potatoes, cut into chunks 3 carrots, peeled and cut into 2-inch pieces 3 TBS curry powder 1 15-oz. can black beans, rinsed and drained 3 medium tomatoes, coarsely chopped 1 cup low-sodium vegetable broth 2 jalapeño chiles, seeded and minced 1 tsp. balsamic vinegar 1 bunch of broccoli, cut into florets 1 bunch of cilantro, minced 2 limes, cut into wedges
1. Heat oil in large skillet over medium heat with the onions and garlic, and cook 5 to 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots, and curry powder, and cook 4 minutes.
2. Add beans, tomatoes, broth, jalapeño chiles, vinegar, and 1 cup water; season with salt and pepper. Cover and simmer 30 minutes, stirring occasionally. Next add the broccoli florets and cook for another 5 minutes, or until tender.
3. Serve over brown rice garnished with cilantro and a lime wedge.
Spring Cleanse Kitchari This Ayurvedic recipe is used to assist the body's natural cleansing process. Serves 4
2 TBS ghee (clarified butter), or use coconut oil 1 tsp. freshly grated ginger 1 tsp. cumin seeds 1/2 cup brown basmati rice, rinsed 1/3 cup split mung beans, rinsed and sorted through to remove stones 3 1/2 cups water 1/4 tsp. turmeric 2 cups cauliflower florets 1/2 cup frozen peas 1 tsp. salt 1/2 lemon, cut into wedges 1/2 cup minced cilantro
1. Heat 2 TBS ghee in saucepan over medium heat, then add the ginger and cumin seeds. Heat for a few seconds then stir in the rice and beans, and stir to coat for 1 minute. Add the water and turmeric and bring to full boil over high heat.
2. Reduce heat to low, partially cover, and cook, stirring occasionally, for 40 minutes. Then add the chopped cauliflower and continue to cook for another 10 minutes, partially covered.
3. Add peas and salt, and continue cooking for 5 minutes, or until the rice and beans are soft. Serve garnished with a lemon wedge and minced cilantro.
Toasted Quinoa Salad with French Flavors Serves 2 This one-dish meal features quinoa, a complete protein and an excellent source of magnesium. 1 cup of quinoa, rinsed and drained 1 tsp herbes de provence a pinch of salt 1 lemon, zested and juiced 1 tsp agave nectar 1 shallot, diced a pinch of unrefined sea salt and a few grinds of black pepper 2 TBS olive oil 1 1/2 cups baby arugula, roughly chopped 1/2 cup seeded and diced English cucumber 1/2 cup cherry tomatoes, halved 2 TBS minced parsley 2 green olives, pitted and chopped 1 cup cooked chickpeas or garbanzo beans (can use canned but rinse and drain) Boil 2 cups of water in a covered medium saucepan and set aside. In a dry skillet over medium- high heat, dry toast the rinsed quinoa for 3 minutes, stirring constantly so it doesn’t burn. It should become dry and begin to smell nutty. Remove from skillet and place into the medium saucepan with the boiled water. Stir in the herbes de provence and salt and bring to a boil. Then cover, reduce heat to low and allow to cook for 10-15 minutes, or until water is absorbed. To make the dressing whisk together the lemon juice, zest, agave, shallot, salt, and pepper. Slowly whisk in the oil until emulsified. In a large glass or ceramic bowl toss together the cooked quinoa, the arugula, cucumber, tomatoes, parsley, olives, chickpeas, and dressing. Serve and enjoy.
Soft Shell Tacos Makes about 3 cups filling or 8 tacos 4 veggie burgers (I like Amy's Organics "California Burger") 1 cup water, divided 1 small onion, finely chopped 2 garlic cloves, pressed 1/2 cup finely chopped bell pepper 1/4 cup finely chopped fresh cilantro 1/2 cup tomato sauce, or 1/2 cup of crushed tomato 2-3 teaspoons chili powder 1 teaspoon ground cumin 1/4 teaspoon dried oregano 1/2 chipotle pepper in adobo sauce, finely chopped, or 1/4 teaspoon crushed red pepper 8 corn tortillas, organic and sprouted preferred 1/2-1 cup salsa 3-4 green onions, chopped 2 cups shredded cabbage 1-2 medium tomatoes, cut into wedges 1 avocado, cut into 8 wedges 1 lime, cut into wedges Remove burgers from freezer and thaw slightly. Chop into 1/4-inch pieces. Set aside. Heat 1/2 cup water in a large skillet. Add onion, garlic, bell pepper, and cilantro. Cook over medium heat, stirring often, until soft, about 5 minutes. Add remaining 1/2 cup water, chopped burgers, tomato sauce, chili powder, cumin, oregano, and chipotle pepper or crushed red pepper. Stir to mix. Reduce heat to low, and cook, stirring constantly, until mixture is fairly dry, 2 to 3 minutes. Heat a tortilla in a separate skillet, flipping it from side to side until soft. Add a spoonful of filling and fold in half. Cook 1 minute on each side. Add a spoonful of salsa, then garnish with green onions, cabbage, tomatoes, avocado, and a squeeze of lime juice. Repeat with remaining tortillas. Cover and store leftover taco filling for up to three days in the refrigerator. Garnishes are best when consumed within one to two days. Wrap tortillas and refrigerate for about seven to 10 days and freeze if longer storage is needed.
Mexican Black Bean Salad with Avocado Dressing and Baked Tortilla Strips Serves 4 This is a colorful, complete meal full of protein, fiber, antioxidants and healthy fats. 2 yellow corn tortillas (organic and sprouted preferred) organic olive oil spray Dressing: 1 medium avocado 1 garlic clove, pressed 1 shallot, cut in half 2 TBS lemon juice 1 TBS lime juice a pinch of unrefined sea salt 1/4 cup flax seed oil or hemp seed oil Salad: 6 cups mixed salad greens 1 cup hearts of palm, sliced 1/2 inch thick (or sub. Artichoke hearts) 1 1/2 cups cooked black beans (can use canned, please rinse and drain first) 1/2 cup organic corn kernels 1 cup cherry tomatoes, halved 1/4 cup raw pumpkin seeds 1/4 cup minced cilantro 2 cups cooked quinoa, for serving Preheat oven to 375 F. Cut the tortillas into 1/2 inch strips and spread evenly on to a baking sheet. Spray lightly with the olive oil and bake until crispy, about 7-10 minutes. Remove and set aside to cool - they will get more crisp as they cool. To make the dressing: place the avocado, garlic, shallot, lemon, lime and salt into a food processor and blend until almost smooth. With the machine running, slowly add the oil in a stream until the dressing is thick and creamy. Taste and adjust seasonings if necessary. To make the salad, toss the greens, hearts of palm, black beans, corn, tomatoes, pumpkin seeds, cilantro, and the baked tortilla chips in a large bowl. Toss with half of the dressing. To serve, place 1/2 cup cooked quinoa on to each plate. Top with salad and serve. Any remaining salad dressing can be refrigerated for up to 3 days.
Curried Lentils with Sweet Potatoes and Spinach Serves 4 Prep tip: If you like things really spicy, double the amount of curry and cumin. Serving tips: Serve with brown basmati rice; or increase the liquid and transform it into a flavorful soup.
1 tablespoon olive oil 1 cup chopped onion 2 large garlic cloves, pressed 1 tablespoon curry powder 1 tablespoon minced fresh ginger 1 teaspoon ground cumin 1 cup lentils, rinsed 2 1/2 cups low-sodium vegetable broth 1 medium sweet potato (about 8 ounces), peeled and cut into 1/4-inch cubes 4 cups baby spinach leaves (about 3 ounces) unrefined sea salt, to taste ¼ cup minced cilantro or parsley 1/2 cup chopped raw almonds
1. Heat olive oil in a medium pot; add onion and garlic and sauté until soft, about 5 minutes. Stir in curry powder, ginger, and cumin and cook for 1 minute. Stir in lentils and broth; bring to a boil, reduce heat, and simmer, covered, for 10 minutes. Add sweet potatoes, cover, and cook for 10 minutes longer, until water is absorbed and sweet potatoes are just tender. Stir in baby spinach and cook for 1 minute longer, until spinach is just wilted. Add salt and adjust seasonings to taste.
2. Transfer to four serving bowls and top each with minced herbs and chopped almonds. Serve immediately.
Zucchini Bread This makes a great snack or a satisfying breakfast. This recipe is wheat free and dairy free, plus it is sweetened with agave nectar which won't raise your blood sugar levels (safe for diabetics) so you can get through your morning without the sugar "blues". Makes One Loaf 2 cups barley flour 1 teaspoon baking powder 1 teaspoon cinnamon 1 teaspoon cardamom 1/2 teaspoon nutmeg 1/2 teaspoon salt 2/3 cup unsweetened almond milk or hemp seed milk 2/3 cup agave nectar (purchase at Real Foods, Whole Foods or any health food store) 1/4 cup olive oil (first cold pressed) 2 teaspoons fresh lemon juice 1-1/2 teaspoons vanilla 1-1/4 cups zucchini, grated 1/4 cup raisins 6 tablespoons walnuts, finely chopped and divided 1. Preheat oven to 375 degrees, and lightly oil a 9 x 5 loaf pan. In a large bowl, mix together flour, baking powder, cinnamon, cardamom, nutmeg, and salt. Add milk, agave, olive oil, lemon juice, and vanilla, stirring gently to combine ingredients. 2. Gently fold in the zucchini, raisins, and 4 tablespoons of walnuts without overstirring. Pour batter into prepared pan, sprinkle with remaining walnuts, and press into top of loaf. Bake for 30 to 35 minutes or until lightly browned and baked through. Let cool before slicing. Store covered in the refrigerator.
******* Collard Green Coleslaw Serves 8 Make something green for St. Patrick's Day! This salad makes a great side dish to any meal plus it's full of calcium and antioxidants. Chilling the salad lets the flavors develop. 1/2 lb. collard greens, tough stems removed (8 leaves) 1/4 cup vegetable broth 3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) 1/4 cup minced cilantro 1/2 cup apple cider vinegar 3 TBS agave nectar 1/4 cup flax seed oil 1 tsp. powdered mustard 1 tsp. celery seed 1/2 tsp. unrefined sea salt 1/4 tsp. ground black pepper Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice across to make narrow strips. Then chop the strips in half. Repeat with remaining collard leaves, and then transfer to a skillet. "Saute" the greens in the broth for about 5 minutes over medium heat, or until tender. Remove the greens with a slotted spoon (save any remaining liquid to use in soups) and place greens in a large bowl with the carrots, onion, bell pepper and cilantro. Toss to combine. Whisk together the vinegar, agave, oil, mustard, celery seed, salt, and pepper in small bowl. Pour over vegetable mixture. Toss to evenly distribute the dressing. Cover, and chill 4 hours or overnight. Serve chilled as a side dish to any meal. * Please do not heat this salad after the dressing has been added since heat will damage the flax seed oil. Always keep your flax seed oil refrigerated.
Aztec Bean and Quinoa Salad Serves 4 This low-fat, high-fiber meal uses quinoa, also known as “the mother grain” in South America. Quinoa is a complete protein and can be used to replace white rice for a healthier option in recipes. Also, notice the sweetener used to make the dressing in this recipe, agave nectar, is a honey-like sweetener that won’t raise blood sugar levels, so it is a safe for people with diabetes. 2 tsp grated lime zest 2 TBS fresh lime juice 1 tsp agave nectar unrefined sea salt, to taste a dash or two of cayenne pepper 1 cup quinoa 1 can black beans, rinsed and drained (equal to 1 ∏ cups cooked beans) 2 medium tomatoes, diced 1 small orange bell pepper, diced 1 cup organic corn (fresh or frozen) 4 green onions, chopped 1/4 cup minced cilantro 1 avocado, sliced To make the dressing whisk together lime zest, juice, agave nectar, a pinch of salt and a dash of cayenne in a small bowl. Set aside. Rinse the quinoa well and let drain in a fine mesh strainer. Place quinoa in a medium pot and add 2 cups of water. Bring to a boil, add a pinch of salt, cover and reduce to a simmer. Let simmer for 10 – 15 minutes or until water is absorbed and quinoa is tender. Add dressing and remaining ingredients to the quinoa and toss to combine. Serve warm or chilled. ******* African Almond Stew Serves 6-8 1 onion, chopped 1 TBS grated ginger ½ tsp unrefined sea salt or Himalayan salt 1 bay leaf 1 tsp ground coriander 1 medium sweet potato or yam, peeled and diced 4 cups water 1 green pepper, seeded and chopped, or 2 stalks celery 1 medium zucchini, diced 2 large tomatoes, peeled, seeded, and diced 1 tsp agave nectar, optional (to balance out the tomatoes) ½ jalapeno, seeded, and minced (or more if you like spicy) 2 cups chopped green cabbage 1 bunch of collard greens, washed, chopped and stems discarded ½ cup raw almond butter 1 small bunch of cilantro, cleaned, trimmed and minced 1 lemon, cut into wedges Place the onion, salt, bay leaf, coriander, sweet potato and water in a large covered pot and bring to a simmer over medium high heat for five minutes. Add the green peppers, zucchini, tomatoes, agave, jalapeno, cabbage, collard greens and let simmer for another five minutes, uncovered. Check to see if all the vegetables are tender, and simmer another minute if necessary. Whisk together the almond butter with ¼ cup of water and add to the soup. Taste for salt and spice. Remove bay leaf. Sprinkle with cilantro and lemon and serve. *******
Steamed Broccolini with Lemon and Garlic Serves 6 Broccolini is a cross between broccoli and Chinese kale. You can also just use broccoli, kale, or asparagus for this recipe. This makes a wonderful accompaniment to a lentils stew and a bowl of brown rice. 2 pounds broccolini, cleaned and trimmed 1 tsp toasted sesame oil 2 tsp olive oil 2 garlic cloves, pressed 1 tsp grated ginger (use a microplane) ¼ tsp red pepper flakes, optional 2 TBS lemon juice 2 TBS toasted sesame seeds (a.k.a. Gomasio) Unrefined sea salt, to taste Steam broccolini for 3-5 minutes, or until tender, taking care not to let it over cook. Uncover and remove from steamer to a serving bowl immediately so that it does not lose its pretty color. Meanwhile heat the oil in a skillet over medium low heat and add the garlic, ginger and red pepper flakes. Stir and cook for 2 minutes, being careful not to let the garlic or ginger turn brown. Remove pan from heat and add the lemon juice to the skillet. Then use a rubber spatula to remove all of the garlic and ginger oil out of the skillet and toss with steamed broccolini in a large bowl. Sprinkle with the toasted sesame seeds and salt (optional) and serve warm.
Roasted Red Pepper Hummus Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most of the store bought brands. Makes about 2 cups (8 1/4-cup servings) 1 15-ounce can garbanzo beans, or 1 1/2 cups of cooked garbanzo beans 1/2 cup roasted red peppers, rinsed and drained 1 tablespoon tahini 1/4 cup fresh lemon juice 3 green onions, chopped 2 garlic cloves, pressed 1 teaspoon ground cumin A dash of cayenne, optional Unrefined sea salt, to taste If using canned garbanzo beans and roasted red peppers, drain and rinse them well. Place beans, roasted red peppers, tahini, lemon juice, green onions, garlic, cumin, and cayenne in a food processor and process until smooth. Add water, one tablespoon at a time, if needed to make it smoother. Taste for salt and add a dash if needed and blend again.
Wild Rice and Barley with Lemon-Parsley Dressing (Serves 6-8)
Whole Grain Barley is a delicious grain with a chewy texture. It's full of fiber and niacin which may help us reduce cholesterol and cardiovascular disease risk. This wonderful recipe can stand alone as your main meal or be served as a side dish. It makes a perfect stuffing for roasted squash halves.
1 cup wild rice 1 cup barley (hulled, not pearled) 5 cups vegetable broth or water 1 bay leaf 1/2 tsp salt 1/2 cup sweet onion, small dice 3 stalks celery, small dice 1 cup of shredded red cabbage, or sub 1/2 cup kimchi 2 carrots, grated 3/4 cup walnuts, chopped 1 cup dried cherries, cranberries, and/or goji berries 1 large bunch of parsley, cleaned, trimmed, and minced 2 TBS tamari or shoyu soy sauce 1/4 cup lemon juice 3 TBS olive oil (or part flax seed oil) 1 tsp Dijon mustard
Combine the wild rice and barley with the broth and salt in a large pan. Bring to a boil, reduce heat to low and cover. Simmer for 45 minutes to 1 hour. Stir periodically to make sure nothing is sticking to bottom of pan, adding more water if necessary. Once the grains are cooked through drain well and remove the bay leaf. Move grains to a large glass, ceramic, or stainless steel bowl. Add the onions, celery, carrots, walnuts and dried fruit. In a food processor, combine the parsley, tamari, lemon juice, olive oil and mustard. Pulse to chop the parsley and bring the dressing together. Toss this with the rice mixture and serve chilled or at room temperature.
White Bean soup with Rosemary and Lemon Serves 6 Can’t have too many soup recipes! This one has the refreshing taste of rosemary, lemon, and mint. Plus it used kombu seaweed which is full of minerals and helps to increase digestibility of beans. 1 ½ cups dried white beans (cannellini, navy, etc.) 2 bay leaves 3 sprigs of fresh rosemary 1-5-inch piece of kombu seaweed, rinsed 3 garlic cloves, pressed 1 tsp sea salt dash of cayenne 2 cups arugula, cleaned well, chopped (could use spinach) 2 meyer lemons, zested and juiced fresh mint leaves, optional garnish Sort through the beans, removing any stones, then rinse and drain the beans. Soak the beans for 8 hours in 6 cups of water. Then drain off and discard the water. Add 6 cups of fresh water to the soaked beans and bring to a boil in a large pot. Add the bay leaves, rosemary and kombu seaweed. Reduce heat to low and cover. Simmer for 1 - 2 hours*, stirring occasionally. You want the beans to still hold their shape and but should be tender all the way through (not too hard and not too mushy). You may need to add water to the pot during the cooking process to keep them from sticking. Discard the bay leaves and rosemary sprigs (the kombu can remain in the soup, but chop into smaller pieces if it hasn’t already disintegrated into little bits). Place the garlic in a mortar and pestle with the salt and cayenne, and crush to make a paste. Add to the beans. Chop the arugula and stir into the soup. Simmer for 1 minute, or until the arugula is wilted but still bright green. Turn off heat, taste for salt, and serve in bowls topped with some zest, lemon juice and chopped fresh mint. Serve with crusty whole grain bread. *Beans will vary in cooking time depending on how old they are. Just keep an eye on the pot to make sure the beans don’t start to stick to the bottom. You may need to add more water. *You could use a vegetable broth instead of water to cook the beans, just be sure that it has no salt in it as using salt in the early stages of cooking may change the texture of the beans.