RECIPES

ALLERGY-FREE BANANA OAT COOKIES

I hate to assume these are completely allergy free because I am certain someone out there is allergic to bananas, or oats, or sunflower seeds. BUT, for the majority of people, these cookies are not only tasty, but actually rather healthy! I tried them out on 4 little girls who all said they would make them again. These are officially "Mom Approved!" These would be delicious with shredded coconut and/or chocolate chips, cranberries or dried cherries. *Recipe from "Vegan Lunch Box" by Jennifer McCann

2 cups oats

3/4 tsp baking soda 

1 tsp cinnamon

4 medium-size overripe bananas, peeled

1/4 cup shelled sunflower seeds

1/4 cup pitted, chopped dates

Preheat oven to 350 degrees. Line a baking sheet with parchments paper and spray with nonstick spray (I used a silpat mat with no spray). Use a good blender (VitaMix is the BEST) to blend the oats into a fine flour (if you don't have a good blender, you can just buy oat flour). Pour the flour into a mixing bowl and add the baking soda and cinnamon.

Put the bananas into the blender and blend until completely smooth. Add to the oat mixture along with the sunflower seeds and dates and mix until well combined. (I misread and added everything to the blender and it turned out great).

Use a 1-oz cookie scoop (I used a Tablespoon) to place spoonfuls of cookie dough onto the baking sheet. Bake for 12 minutes. Cool on a wire rack and store in an airtight container or fridge. (Makes about 2 dozen cookies)

SUMMER POTATO SALAD

Like meatloaf, everyone has their own way of making potato salad. I made this one up using some of my favorite ingredients and it was a hit with guests. It's best hours later, so make it ahead of time and refrigerate up to 24 hours before serving. 

3-4 lbs organic red potatoes, cut into 2" pieces with skin on

1 tsp salt

1/4 C veganaise or mayo

1/4 C organic sour cream (use regular or dairy-free)

1 Tbsp mustard

2 celery stalks, chopped

4 green onions, chopped

2 Tbsp sweet relish

5 slices crisp-cooked bacon, crumbled

2 boiled eggs, diced

sea salt and fresh-ground pepper

Place cut potatoes into large pot and cover with water. Add t tsp of sea salt. Boil until fork tender. Drain and cool completely in colander. In the meantime, combine all of the remaining ingredients in large bowl. Add cooled potatoes and toss well. Refrigerate. (SERVES 12 but makes great leftovers)

MARTHA STEWART'S PULLED PORK

This is one of my absolute favorite recipes. I got it years ago from a Martha Stewart magazine and have adapted it for sliders (on Hawaiian bread), soft tacos, enchiladas and empanadas. Kids even love it! It takes a while to cook but requires very little prep time. Just get it started and let it do it's thing.

1 Tbsp olive oil

1 L onion, chopped

6 cloves garlic, minced

1/2 tsp dried thyme

1/4 tsp dried oregano

2 bay leaves

salt & pepper

3 Tbsp tomato paste

1 (3-4 lb) boneless pork shoulder or butt, cut in half lengthwise

1 (28 oz) can whole tomatoes with juice

1 L chipotle chile in adobo sauce, mince (this comes in a can)

1 C crumbled queso fresco (it comes in a round disk and crumbles like feta)

1 C fresh cilantro, chopped

In a large pot with lid or dutch oven, heat oil on medium. Add onion, garlic, thyme, oregano and bay leaves. Season with salt and pepper. Cook until softened, about 5 minutes.

Stir in tomato paste. Add pork, tomatoes (break them up) with juice, chipotle, and 1 cup of water. Bring to a boil, lower heat, cover and simmer 2-2 1/2 hours.

Discard bay leaves. Remove meat and shred with two forks, discarding fatty pieces. Return shredded meat to sauce and simmer uncovered until sauce thickens, about 45 minutes. Season to taste with salt and pepper.

You can refrigerate for up to 24 hours and reheat. Serve with crumbled queso fresco and cilantro. (SERVES UP TO 12, depending on how you use the meat)

WARM GLASS NOODLES and EDAMAME

An old friend of mine gave me a wonderful cookbook last year for my birthday. It's called Plenty and is simply beautiful. I decided last week to try 1-2 recipes from it every night. This one was delicious - full of flavor and quick to make! I made a few modifications.

7 oz glass (cellophane) noodles

Sauce

2 Tbsp grated ginger

juice of 4 limes

3 Tbsp peanut oil (I used 1 Tbsp sesame and 2 Tbsp grapeseed)

2 Tbsp palm sugar (I used unrefined raw sugar)

1 tsp tamari

1 tsp fine sea salt

Toppings

2 Tbsp sunflower oil (I used grapeseed)

3 garlic cloves, crushed

2 1/2 cups shelled cooked edamame

1/2 cup shredded carrot

3 green onions, thinly sliced

3 Tbsp chopped cilantro, plus a few leaves for garnish

3 Tbsp shredded fresh mint

3 Tbsp sesame seeds, toasted and ground with a mortar and pestle (whole seeds aren't digested)

Soak the noodles in a bowl of hot water for about 5 minutes, or until soft (don't leave them in the water for too long or they will get soggy). Drain and leave to dry.

To make the sauce, whisk the Sauce ingredients in a bowl and set aside.

Heat the sunflower oil in a large frying pan or a wok and add the garlic. When it starts to turn golden, remove the pan from the heat and add the sauce, carrots and noodles. Gently stir together, then add most of the edamame and the green onions, cilantro and mint. Stir everything together while you return the pan to the heat for a few seconds, just to warm through. Taste and season with salt, if necessary.

Divide the noodles among 4 bowls and garnish with remaining cilantro and edamame. Add sesame seeds and serve warm or at room temperature. (SERVES 4).

SOCCA

Don't be afraid to try something you've never heard of before! This recipe came from the same cookbook I mentioned before, Plenty by Yotam Ottolenghi. This dish is simple to make and absolutely divine. To be honest, my kids didn't love the toppings, but my husband and I did! It's a beautiful dish perfect for spring and summer! If you can make pancakes, you can do this!

2 cups cherry tomatoes, halved

5 1/2 Tbsp olive oil, plus more for drizzling

1 3/4 lbs white onions, cut into thin rings

2 Tbsp thyme leaves

salt and black pepper

1/2 tsp white wine vinegar

1 3/4 cups chickpea (garbanzo) flour 

2 cups water

2 egg whites

creme fraiche to serve

Preheat oven to 275 degrees. Spread tomatoes, cut-side down pm a small baking pan (I like to line my pans with a silicone mat) and sprinkle with salt, pepper and a drizzle of olive oil. Roast for about 25 minutes, or until semi-cooked.

Meanwhile, heat 4 Tbsp olive oil in large frying pan. Add the onions, thyme and salt and pepper and cook on high heat, stirring, for about a minute. Reduce the heat to low and continue cooking for 20 minutes, stirring occasionally. You want the onions completely soft, sweet and golden brown. At the end, stir in the vinegar, then taste and adjust the seasoning.

When you take the tomatoes out of the oven, increase the temperature to 325 degrees.

Put the chickpea flour, water, 1 1/2 Tbsp olive oil, 3/4 tsp salt and some pepper in a bowl. Mix well with a whisk until batter is blended. In a separate bowl, whisk the egg whites to soft peaks and gently fold into the batter.

Line a large baking sheet with parchment paper (brush lightly with oil) or silicone mat. Take a small nonstick frying pan, about 6" in diameter at the base. Brush with a tiny amount of olive oil. Put on high heat for a couple of minutes, then reduce heat to medium-high heat. Pour 1/4 of the socca batter into the pan. It should be about 1/4" thick. After about 2 minutes, air bubbles will appear on the surface of the pancake. Use a spatula to release the edges, then carefully lift and turn over. Cook for another minute. Transfer to the lined baking sheet. Repeat with the rest of the batter. Place all of the pancakes in the oven for 5 minutes.

To serve, spread the onions over the pancakes; they should be totally covered. Arrange tomato halves on top. Place in the oven to warm up for about 4 minutes. Serve warm, with creme fraiche on the side. (SERVES 4)

MUSHROOM and HERB POLENTA

One more recipe from my cookbook by Yotam Ottolenghi's Plenty. This is a hearty, satisfying meal that goes great with a big salad. It uses lots of fresh herbs that are plentiful in the spring and summer months. My mouth waters just looking at this picture!

4 Tbsp olive oil

4 cups mixed mushrooms, very large ones halved

2 garlic cloves, crushed

1 Tbsp chopped tarragon

1 Tbsp chopped thyme

1 Tbsp truffle oil

salt and black pepper

2 1/4 cups vegetable stock

1/2 cup polenta (instant is fine)

3 oz Parmesan, grated

2 1/2 Tbsp butter

1 tsp finely chopped rosemary

1 Tbsp chopped chervil

4 oz Taleggio cheese (rind removed), Gouda, Gruyere or goat cheddar, cut into 3/8" slices

Heat half the olive oil in a large frying pan over medium-high heat. Once hot, add half the mushrooms and fry for a few minutes, or until just cooked; try not to move them much so you get golden-brown patches on their surface. Remove from the pan and repeat with the rest of the mushrooms and oil. Off the heat, return all the mushrooms to the pan and add the garlic, tarragon, thyme, truffle oil and some salt and pepper. Keep warm.

Bring the stock to a boil in a saucepan. Slowly stir in the polenta, then reduce the heat to low and cook, stirring constantly with a wooden spoon. The polenta is ready when it leaves the sides of the pan but is still runny. If you are using instant polenta this shouldn't take more than 5 minutes. 

Preheat broiler. When the polenta is ready, stir in the Parmesan, butter, rosemary and half the chervil. Season with salt and pepper. Spread the polenta over a heatproof dish and top with the Taleggio or substitute. Place under broiler until the cheese bubbles. Remove. Top with mushrooms and their juices, and return to the broiler for a minute to warm up. Serve hot, garnished with remaining chervil. (SERVES 2)

COFFEE POPSICLES

I love the taste of coffee. Unfortunately, I can't drink much of it because caffeine does weird things to me. These awesome popsicles give me the flavor of coffee without much caffeine and are a perfect late afternoon treat. My kids love them, too! I adapted this recipe from the ZOKU Quick Pop Maker recipe book. I highly recommend the ZOKU (find it at William Sonoma or Amazon) because it makes popsicles in less than 10 minutes instead of waiting for hours for them to freeze. This recipe will work in a standard mold as well.

1 2/3 cup (13 oz) unsweetened almond, soy or other alternative milk

1/4 cup agave nectar

2 Tbsp instant espresso powder (found on coffee aisle)

Combine milk with agave nectar in a bowl and stir until agave is dissolved. Add espresso powder and stir until dissolved (if needed, you can warm the milk to help dissolve the coffee. Just refrigerate mixture before you make popsicles).

Pour mixture into Zoku (or standard popsicle mold) until frozen.

LARA BARS

Lara Bars are great snacks with minimal ingredients. But they're also more than $1 each. They are SO simple to make and you can easily duplicate your favorite flavor by simply reading the Lara Bar ingredients on the packaging and then do it yourself. This recipe is the BASE. You can add anything to it as long as you follow the measurements given below. Have fun! These store beautifully in the freezer for months. My kids actually like them straight out of the freezer.

2 cups dates (buying in bulk is often cheapest)

1 cup cashews* (you can change out the nuts for other varieties)

1 cup almonds* (you can change out the nuts for other varieties)

2 Tbsp liquid (lemon juice if you're making lemon bars, coconut oil if you're making coconut bars, cranberry juice if you're making cranberry bars, apple juice if you're making apple bars, etc)

1/4 cup dried, chopped fruit or mini chocolate/carob chips, if using

Any seasoning, like cinnamon, pumpkin pie spice mix, or vanilla

* if you're making lemon or lime bars, add the zest of the lemon/lime

* if you're making coconut bars, add a few Tbsp of shredded unsweetened coconut flakes

Toss nuts in a food processor and pulse until coarsely chopped. Add dates and pulse until you have a thick dough. Add liquid and dried fruit (if using). Pulse just to combine. Spread mixture evenly in a lightly oiled 8x8 or 9x9 Pyrex dish. Pack mixture down with the back of a spatula. Cover with plastic wrap and place in fridge for at least 15 minutes to set. Take out of fridge and slice evenly into bars. Wrap each bar in parchment or plastic wrap and place in a freezer bag for storage.

* one neat thing you can do is if you make coconut bars, instead of packing mixture into Pyrex to slice, roll mixture into small balls, then into shredded unsweetened coconut flakes (don't add the coconut flakes to processor since you're rolling it in flakes instead). Makes a beautiful dessert for parties, especially when placed in tiny muffin liners.

SIMPLE LEMON VINAIGRETTE

I hardly every buy salad dressing at the store anymore. They're expensive, usually contain more salt, sugar, oil and other ingredients than I prefer. Plus, making it from scratch always tastes better and I can get creative with the flavors. I make this recipe so often, I literally whip it together minutes before serving dinner. You can whisk the ingredients in a bowl, but I find the easiest method is to use a jar. Make enough for a month or just one meal. 

1/4 cup extra virgin olive oil (try some of the flavored olive oils, like mesquite or red pepper)

1/4 cup champagne, white wine or brown rice vinegar 

juice of one lemon

zest of one lemon

1 large or 2 small garlic cloves minced

1 shallot (if you have it), minced

1/2 Tbsp minced fresh herbs (or 1 tsp dried), such as basil, thyme, tarragon, minced

1/4 tsp sea salt

1/4 tsp fresh ground pepper

1 tsp honey

Combine all ingredients in a jar and shake vigorously until combined. Use immediately or refrigerate until needed and shake before using. Will last in fridge for one month. If whisking in bowl, combine all ingredients except oil, then very slowly drizzle thin stream of oil into bowl while you whisk continually. Serve immediately or re-whisk before serving. (makes about 3/4 cup)

HOMEMADE CORN TORTILLAS

It's easy to buy corn tortillas, but making them at home is so simple and they taste so much better! Buy a good tortilla press, found in ethnic stores such as Fiesta. You can buy organic corn flour online, as I haven't found any local places (including Whole Foods) that sell it.

1 3/4 cup masa harina (found in flour section of most grocery stores)

1 1/8 cup warm water

Pinch of salt

In a medium bowl, combine all of the ingredients and knead until smooth. If your dough is sticking to your fingers, add a tablespoon of more masa harina. If the dough isn't sticking together, add a tablespoon of water. Form a ball, place in the bowl, cover with a moist towel or plastic wrap and let it stand for 30 minutes.

Heat a cast iron griddle or skillet (or regular skillet if you don't have cast iron) on medium-high heat until very hot. Meanwhile, form golf ball-sized balls with the dough. Cut a Ziplock bag so you have 2 pieces of plastic to use in your tortilla press. Place one piece of plastic on bottom of press. Place one dough ball onto center of plastic-covered tortilla press and place the other piece of plastic over the top. Close the press and using a little muscle, press down hard. Open the press. If the tortilla is thin, you're ready to put it on your dry griddle. If you want it thinner, use a rolling pin.

Working in batches, cook the tortillas on the dry griddle/skillet for 45 seconds on each side, or until they are cooked through and not dried out. Place in a tortilla warmer as you complete the remaining tortillas. (Makes about 10 tortillas)

VEGETABLE SPRING ROLLS

Spring rolls are so easy to make and eat - they're basically an Asian burrito. If you can roll a burrito, you can make a spring roll. Load them with fresh veggies and rice noodles and you've got a quick meal, especially good for on-the-go meals and snacks. Get creative and fill them with whatever you like. Find a good dipping sauce (I like Polar Chili Sauce) or make your own!

1/2 cup napa cabbage, thinly sliced

2 large carrots, julienne

1/2 red bell pepper, julienne

3-4 green onions, julienne

1/4 cup cilantro, basil or mint, minced

1 Tbsp sesame oil

1 Tbsp soy sauce or tamari

1 Tbsp fresh ginger, minced or finely grated

4 oz rice vermicelli

1 package rice paper sheets

Place prepared veggies and ginger in a large bowl. Drizzle with sesame oil and soy sauce/tamari. Toss to coat. Let it stand for 10 or more minutes, stirring occasionally (can make ahead of time and refrigerate until ready to prepare rolls). Cover rice noodles with boiling water and let stand for 10 minutes until noodles are soft. Drain noodles and reserve hot water. Place noodles in a separate bowl. Using kitchen scissors, cut noodles into 2-3 inch pieces to better fit into rolls. 

Pour reserved hot water into large skillet. Take one rice paper sheet and without letting go, dip it into the hot water to cover. Moving your fingers around the edge, spin the paper around in the water so the entire surface of the paper gets wet. The paper should be pliable but not so soft it folds up on itself, about a total of 10 seconds in the water. Place the paper flat onto a plate. 

Using tongs, place 1-2 Tbsp of the rice noodles in the center of the rice paper. Place 1-2 Tbsp of the veggie filling on top of the noodles. Fold the sides of the softened rice paper over the top of the filling, then roll up from the bottom to form a tight "burrito" roll. Place on a separate plate and continue with the remaining rolls. (Makes approximately 15 rolls)

LEMON BUTTER SUGAR SNAP PEAS (or other veg)

I just love this quick recipe. You can substitute green beans, snow peas, broccoli, zucchini, brussel sprouts or lima beans for an equally yummy side dish. It takes only minutes to prepare and kids usually love this one.

1 pound (or whatever amount your family will eat) sugar snap peas (or other veggie)

1 tsp salt

1 lemon, zest and juice

1 Tbsp butter or Earth Balance

Wash and trim sugar snap peas. Bring a large pot of water to a rolling boil. Add 1 tsp salt. Toss in sugar snaps and boil 30 SECONDS (NO LONGER!). Drain in a colander and rinse with cold water to stop the cooking process. Heat butter in a large skillet. Place drained sugar snaps into skillet and toss to coat. Add lemon juice and zest and a pinch of sea salt. Toss to coat. Serve warm. Serves 4-6.

RED LENTIL SOUP

I had a bag of red lentils I bought in the bulk section of Whole Foods and searched for recipes where I could use them. I stumbled upon this one from allrecipes, made slight modifications and loved it. It's perfect on a cool evening and very easy to make.

6 cups vegetable stock

1 lb red lentils, rinsed

3 Tbsp grapeseed oil

1 Tbsp minced garlic

1 large onion, chopped

1 Tbsp ground cumin

1/2 tsp cayenne pepper

1/2 cup chopped cilantro

3/4 cup fresh lemon juice

Bring stock and lentils to a boil over high heat, reduce heat to medium-low, cover and simmer for 20 minutes. 

Meanwhile, heat oil in a skillet over medium heat. Stir in garlic and onion and cook until onion is translucent, about 3 minutes. Stir onion and garlic into lentils and season with cumin and cayenne. Continue simmering until lentils are tender, about 10 minutes. 

Turn off heat. Puree ingredients in a blender or use a handheld blender (I HIGHLY recommend this $30 gadget) until smooth. Stir in cilantro and lemon juice. Serves 6 as a meal.

VEGETABLE SOUP

Nothing says fall like a pot of vegetable soup. I love making this recipe to get rid of all the veggies in my fridge. This is a flexible recipe that you can substitute whatever you have for what's listed here. The foundation stays the same, but you can vary the veggies to your taste. Serve with crusty bread, a garden salad and/or homemade corn tortillas.

The Foundation:

1 small onion, chop

4 garlic cloves, mince

2 carrots, sliced 1/4" thick

1 celery stalk, sliced 

2 Tbsp olive or grapeseed oil

2 bay leaves

sea salt and fresh ground pepper

1 tsp dried thyme

1 tsp dried basil

1/2 tsp dried rosemary

4 cups vegetable stock

1 tomato, chopped (or can of organic diced tomato)

1/4 cup parsley, finely chop

The Variables:

2 cups chopped veggies (any type of squash, yam, eggplant, cauliflower, peas,  corn, kale,  collard greens, okra, etc.)

1 1/2 cup (or one can) rinsed and drained cooked beans (white or cannelini beans, black eyed peas, pinto beans, lentils, etc.)

In a large stock pot with lid (I prefer enameled cast iron like Le Crueset), heat oil on medium heat. Add onion and garlic and a pinch of sea salt. Saute until onions become translucent. Add carrots, celery and another pinch of salt. Stir and saute 5 minutes. Add bay leaves, thyme, basil, rosemary, pepper to taste and a pinch of salt. Saute 3 minutes until fragrant. 

Add chopped veggies and broth. Bring to a slow boil and turn down heat to low until simmering. Cover pot and let gently simmer (not boil) for 45 minutes. Remove lid and stir in cooked beans, parsley and tomato. Season to taste with salt and pepper. (Serves 6)

STUFFED ACORN SQUASH

Nothing says fall like stuffed acorn squash. I adapted this recipe from a website called "Chow," adding a dash of sage to bring out the fall flavors. My family each had half a squash and a side salad and we were all pleasantly filled. Even the kids said they'd like me to make this recipe again! 

3 medium acorn squash, halved lengthwise and seeds removed

3 Tbsp melted unsalted butter or Earth Balance

1 Tbsp packed dark brown sugar

1/2 medium onion, finely chopped

2 medium shallots, finely chopped

4 celery stalks, finely chopped (when I made this recipe, I didn't have celery)

1 Tbsp fresh minced thyme

1/2 Tbsp dried sage

2 cups COOKED wild rice mix 

2/3 cup toasted pecans, toasted and finely chopped

1/4 cup dried cranberries, finely chopped

1 tsp kosher salt, more as needed

1/2 tsp fresh ground pepper, more as needed

Preheat oven to 450 degrees and place rack in center of oven. Arrange squash cut side up in baking dish, brush insides and tops with 1 Tbsp melted butter and sprinkle with brown sugar. Season with salt and pepper. Roast until fork tender, about 25-30 minutes. 

Meanwhile, place 1 Tbsp butter in large skillet on medium heat. When it foams, add onion, shallots, celery if using, and sage. Season with salt and pepper and stir to coat. Stir occasionally until softened, about 6 minutes. Stir in thyme and cook one minute. Remove from heat and stir in rice, cranberries, pecans and measured salt and pepper.

Spoon about 1/2 cup of the rice mixture into center of each baked squash half. Drizzle each with the remaining tablespoon of melted butter. Place into oven and continue roasting until completely tender and edges of squash are browned, about 20-25 minutes. (Serves 6)

BUCKWHEAT/QUINOA PANCAKES/WAFFLES

Traditional pancake and waffle batter is based on white flour, sugar and eggs. I experimented with this gluten-free, dairy-free, vegan recipe to make it healthy yet flavorful and kid-approved. Add a 1/4 cup of pureed pumpkin or sweet potato  and 2 tsp pumpkin pie spice blend for extra nutrition, or a mashed banana and 1-2 Tablespoons of almond butter for more protein. Toss  fresh blueberries or strawberries into batter for a wonderful addition! This recipe doubles well and cooked pancakes/waffles can be cooled and frozen, then toasted for a quick breakfast.

1/2 C buckwheat flour

1/4 C quinoa flour

1/4 C corn flour (not meal)

1 Tbsp tapioca or arrowroot flour

1 Tbsp chia seeds

1 Tbsp ground flax seed

1 Tbsp baking powder (no sodium version)

1/4 tsp cinnamon

1/4 tsp sea salt

1/2 C hemp, almond or soy milk

1/2 C water

2 Tbsp maple syrup

2 Tbsp grapeseed oil (or substitute 1 Tbsp coconut oil and 1 Tbsp grapeseed oil)

1/2 tsp vanilla

In a large bowl, combine dry ingredients. Create a well in center. In 2 cup measuring cup, measure out the wet ingredients. Pour wet ingredients into dry ingredients and stir well. LET REST 10 MINUTES while waffle iron or griddle heats. Lightly oil griddle or lightly spray waffle iron with oil. Spoon batter onto hot surface and cook about 3 minutes until the batter is set, then flip and cook an additional 3 minutes until done (or wait for waffle iron light to indicate). Serve with maple syrup or pureed strawberries. (Makes about 8-10 (4 inch) pancakes or 5 waffles)

BAKED TAQUITOS

Who doesn't like taquitos? Usually deep fried, these mini burrito-type finger foods are a hit with kids and adults alike. But baked is just as good and much better for you! Stuff them with whatever you like, including shredded organic chicken breasts or pork shoulder, veggies, beans, or organic ground meat. Be sure to follow the step of buttering and melting cheese over them before you bake as this is the trick to making sure the tortillas don't crack. Make extra because they'll go fast!

12 corn tortillas (organic, if possible)

tub butter (I use Earth Balance)

1 cup shredded goat cheese, organic Monterrey Jack or non-dairy Daiya

1 Tbsp grapeseed oil

1/2 large onion, chopped

1 can organic black beans, rinsed and drained 

1 1/2 cups organic frozen corn kernels

2 Tbsp chili powder

1 Tbsp ground cumin

2 tsp garlic powder

1 tsp sea salt

1/2 tsp fresh ground pepper

1/2 jar of your favorite salsa, about 1 cup

Preheat oven to 425 degrees. Heat oil in large skillet on medium heat. Add onions and a pinch of salt and saute until cooked down, about 10 minutes. Add drained black beans. Mash beans with the back of your spoon until most, but not all of the beans are mashed. Add corn, all of the seasonings and the salsa. Stir well. Cook until corn is thawed and ingredients are heated through. Turn off heat.

Lightly oil or spray a large baking sheet. Working in batches, very lightly butter one side of 6 tortillas and place them butter-side down on the baking sheet. Evenly sprinkle about 1 Tbs of cheese over the entire surface of each tortilla (the non-buttered side). Place in center rack in oven until cheese is just melted. Take sheet out and cool slightly.  With cheesy tortillas still on sheet, spoon 2 Tbsp of bean/corn mixture down center of tortilla. Roll into tight taquito and secure with a toothpick. Remove prepared taquitos to a plate and repeat entire procedure with the remaining 6 tortillas. 

Once all 12 tortillas have been rolled and toothpicked, place them all on the sprayed baking sheet and bake until crisp and edges are golden brown, about 12 minutes. Remove toothpicks and serve with guacamole and salsa. (Leftovers can be reheated in oven on 300 degrees for 10-15 minutes to make a great snack!) (Serves 4)

ALMOND FLOUR CHOCOLATE CHIP COOKIES

My daughter and I just made a batch of these and agreed these HAVE to go on my Recipes page. Believe it or not, these are actually good for you with no processed sugars, dairy, soy or wheat. You don't need an electric mixer and I'd challenge you to find a simpler recipe. I've made these with cranberries and oats as well. I also often halve this recipe with great results. Toss these in a lunchbox or have them ready when the kids get off the bus. I promise, they won't be disappointed!

2 1/2 cups blanched almond flour (I love Honeyville Farms, purchased online)

3 Tbsp ground flax seed

1/2 tsp sea salt

3 Tbsp coconut oil

3 Tbsp grapeseed oil

1 Tbsp vanilla extract

1/2 cup 100% maple syrup

1 cup dark chocolate chips

Preheat oven to 350 degrees. Combine dry ingredients in large bowl. Stir together wet ingredients in small bowl. Mix wet ingredients into dry ingredients. Spoon 1 Tbsp of batter onto parchment-lined or Silpat-lined baking sheet, 2 inches apart. Bake 12 minutes. Cool and serve. (Makes about 3 dozen)

WHITE BEAN AND AVOCADO WRAPS 

This is a simple recipe that travels well. It's tangy, crunchy, creamy and a complete meal. It looks so pretty sliced in half and the creaminess of the avocado takes the place of fattening mayo or artery-clogging cheese (great trick!). Serve this with fresh fruit or a salad and you've just knocked up your daily fruit/veggie intake by 2-3 servings! 

3 Tbsp rice wine vinegar

2 Tbsp grapeseed oil

2 Tbsp chopped cilantro

1 Tbsp roasted red bell pepper (or  jarred), minced

1 cup shredded red cabbage

1/2 cup shredded carrot

1 (15-ounce) can cannellini beans, rinsed and drained

1 ripe avocado

juice of 1 lime

Whole wheat, rice, spelt or other tortilla (corn tortillas aren't ideal for wraps)

Combine vinegar, oil, cilantro, minced roasted red bell pepper, salt and pepper in jar or whisk in bowl. Add cabbage and carrot and toss. Let marinate for 20 minutes. In the meantime, mash drained white beans and avocado with back of fork. Add juice of a lime, and salt and pepper to taste. To arrange wraps, warm tortillas over gas flame or in dry skillet. Spread about 1/2 cup of bean mixture on tortilla. Add about 1/2 cup of the cabbage/carrot mixture to tortilla. Wrap tightly and slice in half. (Makes 4 wraps)

ASIAN SALAD with ORANGE SESAME DRESSING

Need a fun, easy salad that is more interesting than the boring old salad?. Every use daikon radish? See the picture above. This spicy radish is delicious in salads and wraps, and even better thinly sliced and pickled. This salad is to be arranged in individual bowls before the dressing is poured on top. Or, you can place all the ingredients in a tortilla or rice paper roll for a great wrap! I recently made this recipe from a cookbook called Vegan Lunchbox by Jennifer McCann and everyone loved it.

Dressing:

1/4 cup fresh squeezed orange juice (juice of 1 orange)

1/4 cup brown rice vinegar

1 tsp toasted sesame oil

sea salt

cayenne

Combine in jar and shake, or in bowl and whisk. Set aside

Salad:

1 (5-ounce) bag of spring mix or baby lettuce salad greens

3/4 cup carrot, grated and loosely packed

3/4 cup daikon radish, peeled and grated, loosely packed (see above pic)

1 cup cucumber, dice

1 cup shelled edamame, thawed

Toasted sesame seeds

Arrange salad greens in a small mound in each bowl or plate. Mix together grated carrot and daikon and arrange around the edges of each bed of lettuce, forming a wreath. Mix together cucumer and edamame and place mound in center of each lettuce bed. Sprinkle cucumber mixture with toasted sesame seeds. Add the dressing just before serving. (Makes 4 side salads)

TRADITIONAL HUMMUS 

I bring this recipe to every get-together and am almost always asked for the recipe. Making hummus is simple and about 1/4 of the price of purchasing. You can buy canned garbanzos, but nothing beats homemade. You can get creative, too, by adding all kinds of seasonings and other veggies. The only thing you really need is a good food processor. I tried making this in a blender, but despite the fact that I have a VitaMix (the best blender ever made), I find a food processor works best. I adapted this recipe from one of my favorite cookbooks, Mediterranean Harvest by Martha Rose Shulman.

1 heaped cup dried chickpeas (garbanzos), rinse and soaked in 4 cups of water for 6 hours or overnight (or you can boil for 2 minutes and let stand in covered pot for one hour, then drain)

4 cups water

Salt

2 large garlic cloves, peeled

1/2 tsp ground cumin

1/4 cup fresh lemon juice

1/4 cup extra virgin olive oil

3 Tbsp tahini (found with other nut butters)

Broth from the beans or plain yogurt

Paprika for garnish

Toasted pine nuts for garnish

Drain soaked chickpeas and place in large pot with 4 cups of water. Bring to a boil, reduce heat, and simmer for 1 hour. Add salt to taste (1-2 tsp) and continue to simmer until tender, about 1 hour. Remove from heat and drain through colander set over a bowl (reserve broth). 

Turn on food processor fitted with blade attachment and drop garlic into top hole. Process until the garlic adheres to sides of bowl. Turn off machine and scrape down sides of bowl. Add chickpeas and cumin. Process to a coarse puree and scrape down sides of bowl. 

Combine lemon juice and olive oil, and with machine running, pour into processor. Add tahini and process until smoother. Add broth from the beans, a 1/4 of a cup at a time, until desired consistency. Season generously to taste with salt. Serve warm with sprinkled paprika and pine nuts or refrigerate up to 3-4 days. (Makes 2 cups)

*Other options to add to traditional hummus recipe: Roast the garlic before adding to mixer, roasted red peppers, artichoke hearts, spinach, caramelized onions, olive tapenade, basil

*Other options to use instead of garbanzos: green peas, white beans, edamame

SWEET CORNBREAD 

My kids literally jump up and down when I make this cornbread. I adapted the recipe from a great cookbook called Vegan Lunch Box by Jennifer McCann. Serve this with chili, bean dishes, soups or as a delicious snack. If you don't like your cornbread to be slightly sweet, just reduce the maple syrup by half and add another pinch of salt and a tablespoon of chopped green chilies. I like to bake this batter in a seasoned 8" skillet or you can bake it into muffins (easy to pack) by decreasing baking time to about 15-18 minutes (check with toothpick).

2/3 cup real maple syrup

1/3 cup grapeseed oil

1 cup plain soymilk

1 cup whole wheat flour

1 cup fine organic cornmeal

1 Tbsp non-aluminum baking powder

1 tsp kosher salt

Preheat oven to 350 degrees. Spray 9x9" baking pan with nonstick spray and set aside (if using cast iron, don't spray. Just ensure skillet is seasoned and rub a little grapeseed oil on inside surface with paper towel). In a small bowl, combine syrup, oil and soymilk. In a larger bowl, whisk together flour, cornmeal, baking powder and salt. Pour wet ingredients into dry ingredients. Pour batter into prepared pan. Bake 25 minutes, or until a toothpick inserted in center comes out clean. (Makes one 9x9" pan)

BASIL PESTO 

One of the most versatile sauces you can make is pesto. Homemade basil pesto is my favorite. Add it to pasta, rice, pizza, wraps, potatoes, or sandwiches for an instant zing. Brush it on toasted baguette slices and top with sliced tomatoes for a beautiful brushcetta. Mix in a little unseasoned rice wine vinegar or champagne vinegar to make an instant herb vinaigrette. Nothing beats homemade and this time of year, basil is plentiful. 

2 cups loosely packed, washed basil leaves

1 large clove garlic

1/4 cup fresh squeezed lemon juice

1/4 cup toasted pine nuts, walnuts, almonds or pecans

1/2 cup extra virgin olive oil

1/2 tsp sea salt

1/4 tsp fresh ground pepper

*Optional - if you eat dairy, you can add 1/4-1/3 cup of parmesan reggiano. If you don't eat dairy but want that cheesy tang, add 1/4 cup of nutritional yeast flakes, found in most health stores

*Optional - for added nutrition without much difference in flavor, add a generous handful of kale or spinach to the basil leaves. Adjust amount of basil so you end up with 2 cups of greens total.

Place toasted nuts into food processor fitted with blade attachment. Process until nuts stick to the side of the bowl. Remove lid and scrape down sides. Add garlic and process until garlic sticks to sides of bowl. Remove lid and scrape down sides. Add basil and other greens if using. Pour in lemon juice. Add salt, pepper, cheese (if using) or nutritional yeast (if using). Replace lid. With processor running, slowly pour olive oil down spout. Continue to process until smooth. Spoon over pasta or use on whatever you like. Place leftovers in an airtight container and refrigerate for up to 3 days. (Makes ~ 1 cup)

GARBANZO SALAD (mock tuna salad) 

There are a few things wrong with tuna salad. First of all, it is fattening. More importantly, canned tuna contains high levels of mercury. Although in moderation, you are probably fine, "probably fine" doesn't cut it with me. Plus, canned tuna is almost always net-caught on the other side of the globe. Catching fish with mile-long nets also catches dolphins, whales and other sea creatures that die when tangled in the nets. But there is a better way! A garbanzo way that has all of the flavor and protein (plus lots more fiber) of your favorite tuna salad (and no whales were injured in the making of this recipe).

1 can of garbanzo beans (I like Eden Organics brand the best), drained, rinsed and mashed with the back of a fork

2 1/2 Tbsp of mayo (I like Veganase because it is less fattening with no egg yolks)

2 tsp of spicy brown mustard

1 Tbsp sweet pickle relish

drizzle of dill pickle juice (from your favorite pickle jar)

2 green onions, chopped

1/2 green apple, diced (with peeling!)

Combine all ingredients in a bowl. Chill before serving. Serve on whole grain bread, with rice crackers or in the center of an avocado half. Feel free to add other ingredients that you like! (Serves 4)

ROASTED BRUSSEL SPROUTS 

One of my favorite ways to cook vegetables is to roast them in the oven. It's doesn't take much effort and makes for an easy clean-up. Brussel sprouts shouldn't be the mushy, buttered nastiness you may find in a cafeteria. No wonder no one likes them! Try this recipe and see if your mind isn't changed.

1 bag of brussel sprouts, ends trimmed, halved

1 Tbsp extra virgin olive oil

1/4 tsp sea salt

freshly ground black pepper

Preheat oven to 400 degrees. Toss brussel sprouts with olive oil, salt and pepper. Brush rimmed baking sheet with a tsp of olive oil and spread brussel sprouts evenly on sheet. Place on center rack of oven. Roast 10 minutes, toss and roast an additional 10 minutes until browned on the edges but not mushy. Serve on plates and sprinkle with Kosher salt. (Serves 4)

MORNING SMOOTHIE 

Let's face it, it can be hard to eat 5-7 servings of vegetables a day. One of the easiest ways to get in the greens is to make smoothies. Use any veggie and fruit combo you have, but try to use 3 parts veggies to 1 part fruit to maximize nutrients and minimize sugars.

2 kale leaves, stems removed and coarsely chopped

1/4 cup cucumber, coarsely chopped

1 carrot, washed well, unpeeled and chopped

4 strawberries, coarsely chopped

1 peach, skin and pit removed, coarsely chopped

squeeze of 1/2 a lemon

1 cup ice cubes

Put ingredients into blender in the order listed. Blend at least 1 minute, until desired consistency. Drink immediately as the veggies quickly lose nutrients onced oxidized. (Makes 2)

QUINOA TABBOULEH 

Traditional tabbouleh is made with bulghur wheat but I like quinoa better. Quinoa has all 9 essential amino acids (and no gluten!) and tastes great. This cold recipe is perfect for a hot day and can be made a day ahead. Use the bounty of home-grown, organic tomatoes, cucumbers and parsley found at the farmers markets this time of year. Eating foods in season is what God intended, so take advantage of what's growing locally.

1 cup quinoa, rinsed well and dry roasted in skillet until dried

1 1/2 cups water

pinch of salt

1" piece of dried kombu

1 large or 2 small tomatoes, chopped

1 cup diced cucumber

1 carrot, diced

2 green onions, chopped

1 cup finely chopped parsley

1/4 cup fresh squeezed lemon juice

3 Tbs extra virgin olive oil

1/4 tsp sea salt

Bring water and kombu to a boil. Add pinch of salt. Stir in rinsed and dry roasted quinoa. Cover with lid and simmer 15 minutes. Turn off heat and keep covered another 10 minutes. Remove lid and fluff with fork. Pour into large bowl and spread it out to cool faster. In the meantime, place all of the remaining ingredients in a large bowl. Once quinoa is cooled, toss it into the bowl with the vegetables. Cover and refrigerate at least 2 hours up to 1 day. (Serves 4-6)

WHEAT BERRIES WITH BUTTER & LEMON 

I just love wheat berries. They pop in your mouth and are fun to chew. My favorite way is the simplest...a little butter, lemon and salt, but you can add black beans, corn, cilantro and lime juice or roasted vegetables and garlic.  Wheat berries have great fiber, iron, B-complex and protein. I buy these in bulk, but prepare them within a month of so of buying.

1 cup hard red wheat berries

2 cups water

pinch of salt

1" strip of dried kombu

1-2 Tbsp butter (I use Earth Balance vegan buttery spread)

juice and zest of 1 lemon

3 pinches of salt

Rinse and soak wheat berries overnight. Drain and rinse. Bring 2 cups of water to a boil with pinch of salt and kombu strip. Add wheat berries. Cover and simmer 50 minutes. Drain in colander (don't rinse). Pour berries back into hot, empty cooking pot. Add butter, 3 pinches of salt, lemon zest and lemon juice. Stir and serve immediately. (Serves 6)

COLLARD GREEN-WRAPPED VEGGIE BURGERS

You can actually use collard greens in place of a bun or bread with most sandwiches. I tried this for lunch one day, stuffing the collard green leaves with lentils, quinoa and avocado. I loved it and decided to try it on the kids (the ultimate test). For lack of time, I used frozen veggie burgers with all the trimmings. The kids nearly cried when they saw it, but after ordering them to take a bite, they actually smiled and said, "You don't even taste the collard greens!" They ate every bite. This is perfect for the gluten-free family!

1 large leaf of collard greens for each person being served

1 veggie patty for each person being served (I like Amy's Texas Veggie Burgers)

Your family's favorite burger trimmings (lettuce, tomato, onion, pickles, avocado, mustard, ketchup)

Wash each collard green leaf. Cut off the long stem at the base of the leaf. Carefully, shave off the thickest part of the remaining stem that runs up the leaf (see pic). You want to keep the leaf as whole as possible, but make stem thin so the leaf is easy to fold (think tortilla). In a large skillet with a lid, add 1/2 cup of water. Bring to a simmer and place one collard leaf at a time into the water. Cover and steam 1 minute. Use tongs to pull leaf out and place on paper towel to drain. Repeat with other leaves. Cook veggie burgers according to package directions. Spread out one collard green leaf onto each plate. Place trimmings in center, then burger patty. Neatly wrap burger with the leaf, folding the sides over until you have a little, easy to hold package. Serve with julienned, roasted sweet potatoes and a pickle.

QUINOA-BANANA-ALMOND BUTTER MASH 

This is a wonderful, FILLING breakfast with tons of protein, potassium, calcium and fiber. You can use leftover quinoa (just warm in small pot with a few dashes of almond milk) or make fresh (it only takes 20 minutes). If your kids like oatmeal, they should love this.

1 cup cooked quinoa (make it like rice with 1 part quinoa to 2 parts water, simmer covered 15 minutes. Be sure you rinse quinoa well before you cook it.) 

1 banana

2 Tbps almond butter (I prefer raw because it retains more nutrients)
drizzle of honey

A few dashes of unsweetened vanilla almond milk (or other non-dairy milk)

Mash 1/2 a banana into bottom of each bowl. Stir in 1 Tbsp almond butter and drizzle of honey in each bowl. Add 1/2 cup cooked quinoa in each bowl. Stir in a few dashes of almond milk in each bowl. You can add cinnamon or a few chocolate chips if you like. Can be eaten hot, warm or at room temp. (Serves 2)

KANTEN (Natural Jell-O)

Kanten is basically the same thing as Jell-O, sans the animal hooves and bones. Made from highly nutritious agar (a sea vegetable), this easy recipe is simple to make and is actually good for you and tastes nothing like the sea. Feel free to add your favorite diced fruit and experiment with juices. I pour my mixture in to individual ramekins, but you can pour into any dish you like. I got this recipe from Christina Pirello's "Cooking the Whole Foods Way."

3 cups unfiltered, unsweetened organic fruit juice of any kind

Pinch sea salt

3 Tbsp agar agar flakes

1 to 2 cups bite-size pieces of seasonal fruit

Combine juice, salt and agar in a saucepan and bring to a boil over low heat. If you boil too quickly, the agar will sink to the bottom and not dissolve. Simmer 10-15 minutes, stirring occasionally, until agar completely dissolves.

Arrange cut up fruit into individual dessert cups, 13x9" dish or mold. Pour juice mixture gentrly over fruit. It should set up in 1 1/2 hours, but you can speed up the process by allowing it to stand at room temperature for 30 minutes and then refrigerate at least another 30 minutes until firmly set.

ARAME SALAD 

 This is a quick and easy recipe to get some sea vegetables into your diet. Use as a delicious and pretty side dish or toss entire salad with cooked rice noodles and baked tofu (or organic chicken breasts) for a complete meal. 

1/2 cup arame

1 Tbsp soy sauce or tamari

1 tsp mirin (sold in Asian section)

1 tsp toasted sesame oil

2 green onions, chopped

1 clove garlic, thinly sliced

1 tsp fresh grated ginger

1/2 cup shiitake mushrooms, de-stemmed, cleaned and thinly sliced

1/2 cup shredded carrot

1/2 cup shelled and cooked edamame

2 Tbsp toasted sesame seeds

Soak arame 5 minutes, rinse and set aside. Heat sesame oil in large skillet on medium heat. Add garlic, ginger, mushrooms, soy sauce and mirin. Saute for 3 minutes. Add carrots, edamame, green onion and drained arame. Saute 3 minutes. Add more soy sauce if needed. Serve on plates and sprinkle with toasted sesame seeds. (2-3 servings)

SIMPLE MISO SOUP 

Miso soup is considered by many Eastern cultures as an elixir and is eaten daily by the Japanese. It is packed full of antioxidants, minerals and even protein - and it is highly alkaline. This recipe is the most basic recipe, but feel free to use it as a base for other soups. Whole Foods is the best place to find the ingredients. Miso paste will keep indefinitely in your fridge as it is fermented. Just be sure to keep the top flattened and the lid on tight.

1 cup water (or more if you want a larger bowl or mug)

1 tsp dried wakame flakes or a 1" strip cut into small pieces (found in bag on Asian aisle)

1 tsp organic sweet white miso (I prefer the South River brand found in refrigerated section by tofus)

scant pinch of salt (and I mean TINY amount of salt!)

1 green onion, chopped

Optional - add small bits of shiitake mushrooms for added antioxidants and boost to immune system

Optional - any shredded veggie, like handful of shredded cabbage or carrots

Optional - cubed tofu

Bring water, wakame and scant pinch of salt to a simmer. (If you are adding mushrooms, veggies or tofu, add it now). Simmer for 3 minutes. Reduce heat to lowest setting. In a small bowl or ramekin, add miso paste. Ladle a few tablespoons of the simmering liquid to the ramekin and stir to dissolve miso. Pour miso mixture into wakame broth. DO NOT BOIL as this will kill the live miso. Heat for 1 minute on lowest setting. Pour into bowl or mug. Top with chopped green onions. *The seaweed and miso will settle to the bottom, so stir often while eating or swirl in mug to bring cloud-like miso back to the top. (Makes one mug or small bowl)

ROASTED GARBANZO BEANS

My kids LOVE this addictive snack. Garbanzos boast tons of fiber, protein, folate, minerals and omega 6. Keep your eye on them in the oven as they will go from perfect to burned in minutes. They are best eaten immediately, but you can store (if there's any left!) in an airtight container for 1 day.

1 can organic garbanzo beans, rinsed, drained well and patted dry

1 1/2 tsp olive oil

few dashes of salt

Optional seasonings - chili powder, cumin, cayenne pepper, nutritional yeast (for a cheesy taste), seasoned salt without MSG

Preheat oven to 375 degrees. Lightly spray rimmed baking sheet or cover with parchment paper or Silpat mat. Toss chickpeas with olive oil and salt (and optional seasoning, if used). Place seasoned chickpeas onto sheet pan and bake for approximately 40 minutes. Take chickpeas out occasionally to check for doneness. Once they are golden and crispy throughout, they are ready. If some are getting done faster than others, just pull out the done ones and keep them in a bowl while the others finish baking. (Makes about 1 cup)

RAW KALE SALAD

Kale just might be the healthiest vegetable ever created. It is packed full of vitamins A, C, K, calcium, fiber, iron and omegas 3 and 6. It also has more protein than many kid's cereals. Yes, vegetables have protein. Add the nuts/seeds and you've bumped up your protein to nearly 10 grams per serving. Because kale is so hearty, this salad will keep in an air tight container for up to 3 days, perfect for munching on when you need a serving of veggies.

1 bunch ORGANIC kale, washed and torn or cut into tiny pieces, about size of thumbnail

1/2 Tbsp organic extra virgin olive oil

Juice of 1 lemon

1/4 Cup dried cranberries

Optional - fresh orange pieces (mandarin or cut from naval orange)

Optional - fresh strawberries, sliced

Optional - avocado, cut into chunks

1/4 Cup favorite nut/seed (I like slivered almonds or pumpkin seeds, pine nuts are great too)

sea salt to taste

Place chopped kale in a bowl. Drizzle olive oil over and add a pinch or two of sea salt. Massage oil and salt into kale with your hands, rubbing it so you break down the outer fibrous layer of the kale. Toss in cranberries, oranges (if using), strawberries (if using), avocado (if using) and nuts/seeds. Squeeze lemon over the top. Toss and refrigerate until chilled. (Makes 6 side dish servings)

EASY GRANOLA

*I adapted this recipe from the one found in a cookbook called, "One Bite at a Time: Nourishing Recipes for Cancer Survivors and Their Friends" by Rebecca Katz. It is full of delicious recipes and this is one I make a few times a month. It's a crunchy, slightly sweet granola that is wonderful plain as a snack, with almond milk for breakfast, or over plain yogurt/ice cream (I prefer coconut, soy or almond milk-based). Most store-bought granolas are filled with sugars and oils, making them fattening and hard on your pancreas to process. This is a much more gut-friendly recipe that is simple to make and stores well in a glass jar for a week.

1/3 Cup maple syrup (the real kind, from a tree. NOT from corn syrup)
1 Tbsp organic coconut oil (melted if it has solidified)
1/2 tsp vanilla extract 
3/4 tsp pumpkin pie spice mix
1/8 tsp sea salt
2 tsp grated orange zest
1 Cup rolled oats (I like Bob's Mill Extra Thick Rolled Oats)
1 Cup raw almonds, coarsely chopped
1 Cup raw walnuts, coarsely chopped
1/2 Cup either shredded unsweetened coconut flakes OR raisins OR dried cranberries
2 Tbsp sesame seeds

Preheat oven to 350 degrees. Cover baking sheet with parchment paper or Silpat mat. In a small bowl or 2 Cup measuring cup, whisk together syrup, oil, vanilla, spice mix, salt and orange zest. In a large bowl, mix oats, nuts and coconut flakes, if using (don't add dried fruit or sesame seeds at this point). Pour liquid mixture over dry ingredients and stir well until coated.

Scrape the mixture onto the covered baking sheet. Flatten and spread mixture on the pan so that the grains and nuts brown evenly. Bake for 10 minutes. Remove pan from oven and carefully stir grains. Add the dried fruit, if using, and sesame seeds. Flatten mixture again evenly over pan surface. Place back into oven and continue to bake another 8-10 minutes until lightly golden.

Cool on baking sheet completely before placing in an airtight container. (Makes 3 cups)

COCONUT-CILANTRO-LIME RICE

This dish has quickly become a family favorite. Use organic ingredients when possible. SOAK YOUR RICE FOR AT LEAST 20 MINUTES, then drain and rinse before cooking. This not only cleans the grain, but makes it more digestible. This is a wonderful side dish with fish or fish tacos, black beans, or grilled veggie skewers. If you can't find a 5.5 oz can, buy the larger can and save the rest. I am betting your family will want you to make the rice again...soon.

1 (5.5 oz can) lite coconut milk (organic, if possible)
1 1/4 cup water
3/4 tsp sea salt
1 cup jasmine or basmati rice (brown, if possible)
1 inch piece of ginger, sliced thin (no need to peel)
1/4 cup cilantro, roughly chopped
juice of 1 lime

In a small pot with a tight-fitting lid, bring coconut milk, water, ginger and salt to a boil. Add rice and stir well. Bring to a simmer, reduce heat to low, cover with lid and gently simmer 20 minutes. Remove pot from heat and keep lid on for 10 minutes. Remove lid, remove ginger pieces, add cilantro and lime juice, and toss with a fork. Serve.  (serves 6 as a side dish)

SESAME NOODLES 

This is my go-to for a fast meal. Full of protein and fiber, it will fill you up without slowing you down. Sesame seeds are packed full of calcium, but get the unhulled version in bulk at Whole Foods (cheaper than packaged and retains more calcium than the hulled kind) and gently toast them in a dry skillet until they start popping and turn golden. You can do this ahead of time and store them in a glass jar. Feel free to swap out the listed veggies for others, like broccoli.

12 oz brown rice spaghetti (I love the brown rice and wakame noodles by King Soba)
1/4 cup wheat-free, reduced sodium tamari
2 Tbsp sesame tahini
2 Tbsp smooth almond butter 
1 Tbsp brown rice vinegar
1 Tbsp lemon or lime juice
1 Tbsp toasted sesame oil
1 cup shredded red cabbage
1 1/2 cup shredded carrots
1 cup snow peas
1/2 cup sliced green onions
1 tbsp toasted sesame seeds

Cook pasta until al dente. Drain and rinse with cool water to remove starch. In a large bowl, whisk together tamari, tahini, almond butter, vinegar, lemon juice and toasted sesame oil. Add pasta, cabbage, carrots, and snow peas (if you prefer these veggies softer, saute with a few Tbsp of water until desired tenderness, then add to sauce). Toss to coat veggies. Serve in bowls and top with sliced green onions and sesame seeds. (Serves 4)