Lentil, Barley and Date Salad

Looking for a hearty salad or side side dish?  This salad is very filling and versatile.  It can be served warm or cold. 

Ingredients

• 3/4 cup French green lentils
• 3/4 cup pearl barley rinsed
• 1 bay leaf
• 2 diced green onions or chives
• 1/2 cup chopped dates
• 1/2 cup roasted pumpkin seeds*
• 1 tablespoon chopped fresh thyme or 1 teaspoon dried
• 1 lemon, zest and juice
• 2 tablespoons apple cider vinegar
• 1 teaspoon maple syrup or honey
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt

* I like "candying" the pumpkin seeds by heating them up a frying pan with 2 teaspoons of maple syrup for 2 minutes.

Directions

1. Fill a medium pot with 6 cups of water and add lentils, barley and a bay leaf.  Bring to a boil and cook uncovered for 20 minutes or until both are tender. Drain and rinse with cold water to cool. Remove bay leaf.
2. In a medium bowl stir in remaining ingredients and stir to combine.  Add cooked lentils and barley and stir again to fully mix.  Serve warm or cold

Stewed Pinto Beans (Gluten and Dairy Free)

Perhaps this is more of a winter meal but today is a rainy day and I felt like something hearty and warm.  This is a simple easy recipe and can feed many.  I soaked my pinto beans from dry beans but you can use canned ones as well.  Depending on how much of a "sauce" you want with your beans you can always adjust the amount of water.  I made this in a crock pot but it can also be done on the stove or in the oven.

Ingredients

• 6 cups cooked pinto beans (3 cans of pinto beans)
• 2 cups pureed tomato
• 1 cup water (adjust depending on desired amout of sauce)
• 2 diced carrots cooked until soft
• 1 diced onion
• 1/2 tablespoon olive oil
• 2 cloves garlic
• 1 cup water
• 2 bay leaves
• 1 teaspoons smoked paprika
• 1 teaspoon coriander
• 1/4 teaspoon chipotle or to taste
• 1 teaspoon thyme
• 1 tablespoon maple syrup (optional)
• sea salt and pepper to taste

Directions

1. In a frying pan heat and add diced onion.  Cook onion until very soft about 5-10 minutes.  Add garlic and cook another 2 minutes.
2. Add diced carrot into a pan with water and cook until soft.
3. Puree the carrots with the water.
4. Add all ingredients into a crock pot and cook on low for 4-6 hours.
5. Remove bay leafs.  Serve over brown rice if desired.

Pineapple Quinoa Salad with Roasted Cashews (Dairy, Gluten and Sugar Free)

Summer season is finally approaching and with warmer weather comes a desire for more salads.  This quinoa salad makes a great meal on its own or can be used as a side dish.  It is very hearty with the addition of the cashews and pumpkin seeds.  We love the combination of the pineapple and cilantro where sweet and fresh meet.

Ingredients

• 1 1/2 cup quinoa (soak for 1-2 minutes, then rinse to remove the bitter saponin coating)
• 3 cups water
• 1/4 cup shredded red pepper
• 1 cup chopped pineapple (fresh or from frozen)
• 1/4 cup cilantro
• 1/3 cup raw cashews
• 1/4 cup raw pumpkin seeds
• 1/4 cup shreded unsweetened coconut

Dressing

• 1 lemon juiced (1/4 cup)
• 2 tablespoons olive oil
• 1 teaspoon ginger
• sea salt to taste

Directions

1. Add quinoa and water to a pot and bring to a boil.  Reduce heat and let it cook for 10-15 minutes until tender.
2. Heat a frying pan and add cashews, pumpkin seeds and coconut. At a low medium heat, stir frequently and let roast 3-5 minutes or until golden brown.
3. To create the dressing, in a small dish add lemon juice, olive oil, ginger and sea salt and wisk.
4. In a medium size bowl combine red pepper, pineapple, cilantro and chives/green onions. 
5. Add dressing to the bowl and stir to combine.
6. Add cooked quinoa to medium bowl and stir to fully coat.
7. Serve warm or cold.  It tastes great either way.

Simple Fermented Carrots

Fermenting foods is an excellent and inexpensive way to get healthy bacteria into your gut or digestive system.  The bacteria will help fight off sickness, digest food, manage body weight, repair tissue and even balance hormones.

Having tackled sauerkraut, fermenting carrots was super simple.  They can ferment for many days depending on your desired taste.  We definitely prefer them over 7 days but keep checking and tasting them for your desired outcome.  I like the addition of dill but feel free to omit if it is not your thing!

Ingredients (makes 2- 500ml jars)

• 6-8 carrots, peeled and cut into strips
• 1/2 tablespoon sea salt
• 2 cups water
• 1/2 teaspoon dried dill or 2 sprigs fresh dill (optional)
• 2 cloves garlic

Directions

1. Add carrots to clean mason jars.
2. Combine all remaining ingredients into a jar and stir to combine.
3. Poor juices over the carrots ensuring they are covered with liquid. If you need to add additional liquid, simply combine 1/2 tablespoon of sea salt with 1 cup of filtered water and add on top if required. 
4. Loosely seal jar but allow for some air to be released.  I use the pickle pipe and find it to be an easy way to allow C02 gas that is created can be vented out.  Otherwise just check carrots daily to ensure no mold is growing and air can escape then lightly seal the jar again.  
5. Place in a dark area for 5-10 days or until desired outcome.
6. Once fermentation is complete.  Seal the jars with proper lids and store in the refrigerator to stop the fermenting process.

Roasted Squash and Lentil Salad (Dairy and Gluten Free)

This is a wonderful recipe I have discovered from Kitchn.  If you haven't discovered this website, it has some fabulous recipes.  I made some of my own alterations due to ingredients on hand or simply taste preference.  If you manage any leftovers they do reheat very well in a warm oven.

Ingredients

• 1 medium squash (I used butternut) peeled and cut into bite size pieces
• 1 large red onion, cut into 1/8ths
• 1 bulb of garlic or 3 cloves
• olive oil, divided
• 2 1/2 cups green lentils
• 2 bay leaves
• 4-6 large leaves of kale 
• 1/2 cup roasted sunflower seeds*
• sea salt
• ground black pepper

Dressing:

• 3 cloves roasted garlic
• 1 tablespoon olive oil
• 3 tablespoons balsamic vinegar
• 1 tablespoon pure maple syrup
• 1/4 teaspoon sea salt

Directions

1. Preheat oven to 425 F.
2. Toss squash, garlic and onion into a bowl and add 2 tablespoons of olive oil, salt and pepper.  Stir to fully coat.
3. Place on a baking sheet and roast for 25-30 minutes.
4. Cook lentils in a pot with two bay leaves.  Add enough water to cover plus 3 cm.  Cook just until cooked. (12-15 minutes.) Drain and set aside.
5. Chop cleaned kale into shredded thin pieces.
6. Once garlic, squash and onion have been roasted until soft remove and set aside.
7. Puree dressing until smooth using 3 cloves roasted garlic.
8. Add any remaining garlic, onions and squash into a bowl.  Add cooked lentils and roasted sunflower seeds.
9. Pour dressing over top, season with salt and pepper and serve warm.

* to roast sunflower seeds simply place in a hot pan at a medium heat and cook stirring frequently for about 3-5 minutes

Cauliflower Cream Sauce (Dairy Free Options)

I have always wanted to make a cream sauce with cauliflower.  I found a recipe from Leelalicioius, which I have only slightly altered to suit our family.  It was delicious and great on pasta.  This recipe makes about 6 cups.  I hope you enjoy it as much as well all did.

Ingredients

• 2 diced onions
• 4 cloves garlic minced
• 1 tablespoon butter, ghee, olive oil or coconut milk
• 1 medium cauliflower cut into into florets
• 1/3 cup chopped sweet potato (optional)
• 3/4 cup milk of choice (I used almond)
• 1/2 cup broth (vegetable of chicken)
• 1/3 cup nutritional yeast 
• 1/2 teaspoon sea salt
• cayenne or hot sauce to taste
• 1-2 tablespoons lemon juice
• fresh ground pepper to taste

Directions

1. Saute onions in oil/butter until soft and fragrant.  Add garlic and saute for another 1-2 minutes.
2.  In a pot of boiling water add the cut the cauliflower and sweet potato.  Cook until tender.
3. Place all ingredients into a blender and puree until smooth.  
4. Serve over pasta or devour on its own.
5. Store sauce in an airtight jar in fridge.

Cabbage Bacon Bowl (Dairy, Gluten and Grain Free)

This recipe is one created by my husband.  Once and awhile we are blessed with his culinary creations.  Often he doesn't write down or remember what he has added to the dish but thankfully this one was placed on pen and paper.  This delicious meal which was not only tasty and filling, but also great for a simple budget.

Ingredients (serves 4-5 people)

• 3 tablespoons olive oil
• 1 diced onion
• 1/2 teaspoon mustard seeds
• 7-9 strips of bacon cut into small pieces
• 1/2 thinly sliced large white cabbage
• 1 shredded small zucchini
• 1 shredded apple
• 1/2-1 teaspoon cayenne pepper
• 1/2 teaspoon turmeric
• 1 tablespoon maple syrup
• sea salt and black pepper to taste
• 1/3 cup cashews, pecans or walnuts (optional)

Directions

1. In a large wok or frying pan, add oil and fry onion, garlic and bacon until it browns and onion is soft.
2. Add mustard seeds, turmeric, cayenne and cabbage. Fry until cabbage is soft (about 10 minutes.)
3. Add all remaining ingredients into the pan.
4. Cook until apple and zucchini are soft, approximately 5 minutes.
5. Serve as is or place over a bed or rice.

Butternut Squash, Apple and Cranberry Bake

I love a good baked vegetable dish.  Squash and apples are a great combination, especially with a hint of maple syrup and some warm spices.  This makes a great side to bring to a potluck or just enjoy at home :)

Ingredients

• 1/4 cup melted coconut oil 
• 1 regular size butternut squash peeled and cut into bite sized cubes
• 2 medium apples or 1 apple and 1 pear, cubed (peeled or unpeeled)
• 1/3 cup dried cranberries
• 1/4 cup chopped dates (optional)
• 1/2 tablespoon pure maple syrup or to taste
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon sea salt

Directions

1. Preheat oven to 375 F.
2. Combine all ingredients into an oven safe dish and stir to fully coat.
3. Bake uncovered for 30-40 minutes or until squash is tender.  Stirring 2-3 times while baking to rotate the squash and apples.

Vegan "Cheese" Sauce (Dairy and Gluten Free)

My family has been loving this "cheese" sauce.  Since I am intolerant to dairy, I have been creating this sauce as an alternative.  The girls love it as a dip for vegetables or as a sauce.  This is definitely not my recipe, I will give a shout out to Oh She Glows for this recipe. I have also altered it very slightly.  This recipe came from her new book Oh She Glows Everyday.

Ingredients

• 1/4 cup raw cashews soaked in water for 3 hours*
• 2-3 potatoes, peeled and chopped (190g or about 1 1/4 cup)
• 1/2 large carrot, peeled and chopped (55g or about 1/2 cup)
• 1/2 small onion, peeled and chopped (about 1/4-1/3 cup)
• 1 clove garlic
• 2 tablespoons coconut oil
• 1 1/2 teaspoons fresh lemon juice
• 1/2 teaspoon white wine or rice vinegar
• 1/2 teaspoon sea salt
• 2-3 tablespoons nutritional yeast
• Freshly ground black pepper, to taste
• 1 teaspoon dry mustard
• 1/8 teaspoon cayenne pepper or to taste
• 2 tablespoons warm water or adjust according to desired thickness

Directions

1. Soak cashews in water, covering them with about 1 inch of water.*  Soak them for 3 or more hours and then rinse and set aside.
2. Cook potatoes and carrots until soft and then drain.
3. Combine potatoes, carrots, cashews and all remaining ingredients into a high speed blender and puree until smooth.  Adjust water amount according to desired thickness.

Nut Butter, Lentil Soup (Dairy, Gluten, Grain and Free)

If you haven't already noticed.  I love soup.  Fall is such a great time to make soup as there are lots of vegetables ready and the weather is getting cooler.  This soup did not disappoint.  It has lots of flavour!

Ingredients

• 1 diced onion
• 1/2 tablespoon olive oil
• 2 minced cloves garlic
• 1-2 teaspoon miced fresh garlic
• 5 cups vegetable or bone broth
• 1/2 cup red lentils
• 1 cup chopped kale
• 1/4 cup coconut milk
• 2 diced carrots
• 1/2 cup almond or peanut butter
• 1/3 cup tomato paste
• 2 bay leaves
• sea salt, cayenne and pepper to taste
• 1/2 juiced lemon

Directions

1. In a large pot heat oil. Cook onion until clear and soft (3 minutes,) add garlic and cook another minute. 
2. Add all remaining ingredients except lemon.
3. Bring to a boil and then simmer for 15-20 minutes or until carrots are tender.
4. Remove bay leaves
5. Add lemon juice and puree or leave as is.
6. Serve

Sauerkraut Recipe and Benefits

Being Dutch, I grew up eating Zuurkoolstamppot, which is a one pot meal of potatoes, sauerkraut and smoked sausage.  I never realized the benefits of the sauerkraut (fermented cabbage) until more recently.  Sauerkraut was invented years ago, as a way of preserving food and consuming vegetables in the winter months.

Sauerkraut is made by very thinly slicing a cabbage and then "pickling" it by a process called lacto-fermentaion.  In this process, lactic acid is created by the reaction of bacteria (from the air) combining with natural food sugars.  Turning a cabbage into a fermented food now makes it a vegetable with probiotic advantages.  It will now help balance out your bodies digestive system, gut flora and help fight against illness. To learn more about probiotics and their benefits please read my article You Are What You Eat.

Cabbage on its own, is one of those cruceriferous vegetables which lowers cholesterol and is very high in antioxidants, vitamin A and vitamin C.  According to Doctor Oz. this vegetables is also a cancer fighter.
I have made sauerkraut with red cabbage, white cabbage and with a combination of cabbage and carrots.  I have yet to experiment with additional spices, do let me know if you have any favourite combinations.

Helpful Materials

• kitchen scale
• mandolin or sharp knives
• wooden spoon or pestle
• large bowl
• large mason jars
• single serving mason jars, shot glasses, clean rock for a weight
• pickle pipe

Ingredients

• 800 grams of cabbage (red or white) and carrots (about 9-10 cups)
• 1 tablespoon sea salt or Himalayan salt

Directions

1. Wash and chop cabbage into thin slices and break apart any chunks.  It is important to weigh your cabbage in order to get the right amount of sea salt.  Place cabbage in a large bowl and sprinkle with salt.
2. Let sit for about 20-30 minutes to allow the salt to break down the cabbage and bring out the juice.
3. Squeeze cabbage with hands or mash with a glass jar, wooden spoon or pestle.  Do not use a metal instrument as it will react with the lacto-fermentation.
4. Once you have extracted some juice and the cabbage is limp.  Distribute the cabbage into jars by packing it down. Poor juices over the cabbage ensuring the cabbage is completely covered or scum will form.  You may need to use a weight to submerge your cabbage.  I place the cabbage in wide mason jars and use a small single serving mason jar as a weight. 
5. Ensure all cabbage is covered in the brine.  If you need to add additional liquid, simply combine 1/2 tablespoon of sea salt with 1 cup of filtered water and add on top if required. 
6. Loosely seal jar but allow for some air to be released.  I have recently started using the pickle pipe and find it to be way easier.  The C02 gas that is created can be vented out but the kraut is not exposed keeping it from getting moldy.  
   
7. Place jars in a dark spot.
8. It will take about a week for the process to be complete. Simply taste your sauerkraut every few days until it reaches your desired taste.  I typically like mine after 7-9 days.  Do check on your sauerkraut everyday to ensure it still looks well.  If you see some scum forming simply scoop them off.
9. Once fermentation is complete and the sauerkraut is to your liking, tighten the lids and place in your fridge.  Refrigerated sauerkraut will last at least 6 months in the fridge.

Roasted Vegetable Soup (Dairy, Gluten and Grain Free)

Our oldest daughter had a big bike fall at the end of this summer.  It caused a lot of damage to her mouth. She lost control down a steep hill, ran her bike into a tree and then scraped her face along the tree trunk.  I won't go into too many yucky details but basically she required some plastic surgery in her mouth and will eventually need some dental work to replace some adult teeth :(  We are thankful it was only her mouth that was affected and not her head, neck or back.

In light of this accident, she has had difficulty eating and has been on soft foods for two weeks already.  It has been a little challenging over here creating food for her, our little guy who has started solids and then the rest of us.  As much as possible, I have been trying to make something we can all enjoy.

This soup was simple to create, tasty and worked for the baby, our oldest, and the rest of us "regular" eaters.  I have since made this soup on numerous occasions, using whatever vegetables I have ready in the garden or in the fridge.

Ingredients

• 2 onions chopped into eighths
• 3-4 cloves of garlic
• 4 chopped carrots
• 1 diced zucchini
• 1 cup diced eggplant
• 1/2 a chopped cabbage
• 1 diced sweet potato
• 1 cup diced mushrooms
• 1-2 cups chopped kale
• olive oil
• 4 cups vegetable or bone broth
• sea salt and pepper to taste
• water (if needed)

Directions

1. Preheat oven to 400 F.
2. In two 9 x 13 pans, distribute chopped vegetables, except the kale.
3. Drizzle the vegetables with some oil, salt and pepper.
4. Stir vegetables to fully coat.
5. Roast in oven for 15 minutes.
6. Add chopped kale, stir together and roast for another 10 minutes or until vegetables are soft and browned.
7. Puree vegetables until smooth.  Add to a medium size pot.
8. Add broth and any water if wanting to thin soup.
9. Heat until boiling, stirring frequently.
10. Serve.

Asian Rice Noodle Salad (Gluten and Dairy Free)

This simple salad is great for summer, potlucks, and BBQs.  It can be eaten as a side dish or an entree.  The addition of some chicken or shrimp would also make it a heartier dish.  The girls gave this one an 8 out of 10, although one of them said it would only be an 8 if I took out the cashews ;) We hope you enjoy it as much as we did.

Ingredients

• 1/4 cup rice vinegar
• 1 tablespoon fish sauce
• 1 tablespoon sesame oil
• 7-8 drops stevia
• 1/4 teaspoon sea salt
• 1/4 teaspoon ginger
• 1/4 teaspoon garlic powder
• 1/4 cup chopped fresh basil
• 2 tablespoons chopped parsley
• 1/2 cup snow peas
• 1 diced sweet bell pepper
• 1 thickly shredded carrot
• 1/4 cup pan roasted cashews
• 1 package (454 g) rice noodles

Directions

1. In a large bowl combine all ingredients except rice noddles.
2. Cook noodles according to package directions and then add to bowl.
3. Stir to fully coat.
4. Allow to sit for 10 minutes to absorb flavours and serve.

Gluten Free Pasta Salad (Dairy and Gluten Free)

Here is a simple pasta salad that uses gluten free noodles.  There is definitely a difference between gluten free noodle brands.  I find the that the GoGo Quinoa Noodles work very well.  They stay soft even for next days leftovers.  This salad is dairy free however the addition of feta cheese would work very well ;) 

Ingredients

• 4 cups small uncooked gluten free pasta (I find this one works the best)
• 1/2 cup chopped cherry tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chopped sweet pepper
• 1/3 cup black olives
• 1/3 cup chopped fresh basil
• 1 tablespoon fresh parsley
• 2 cloves minced garlic
• chopped chives to taste (I used about a tablespoon)
• 2 tablespoon white wine vinegar
• 3 tablespoons rice vinegar
• 1/3 cup olive oil

Directions

1. Cook pasta until al dente, drain and run under cold water to cool. 
2. Put the pasta into a bowl. Add the tomatoes, olives, chives, basil, peppers, parsley, and cucumber into the bowl. 
3. Add the vinegar, oil and seasoning. 
4. Stir to fully coat pasta and vegetables with dressing.
5. Let sit in fridge for 1 hour to absorb flavour.

Black Bean Burgers (Gluten Free with Vegan Option)

At least twice a week we stick to a vegetarian meal.  This is definitely a popular one in our home.  I always have a stock of cooked beans in our freezer so it is also a quick easy one to make.

• 2 cups cooked black beans (separated)
• 1 cup cooked quinoa

• 2 cloves minced garlic
• 1/2 chopped onion

• 2 teaspoons chili powder

• 1/2 teaspoon ground paprika

• 1/2 teaspoon sea salt
• 1 egg or 1 flax egg
• 3-4 chopped mushrooms of choice (optional)
• oil for frying 

Directions (makes 5-6 medium size patties)

1. In a blender add 1 1/2 cups black beans, garlic, and onion.  Pulse until finely chopped.  Place in a bowl.
2. Add the 1/2 cup reserved black beans and all remaining ingredients except the oil.
3. Form into desired size patties.
4. Heat oil in frying pan.
5. Fry 3-5 minutes on each size or until browned and starting to crisp.  Do not over cook or they tend to get too soft and fall apart ;)
6. I like to serve mine with a side of my nacho cheese dip.

Nacho Chicken Salad (Dairy, Gluten and Grain Free)

Another quick meal which has used up a lot of garden ingredients.  This is a hearty salad, that can be eaten as a full meal.  The cashews in the dressing, as well as the chicken add some needed protein for energy throughout the day.  We enjoyed this recipe and hope you do as well.

Nacho Dressing Ingredients

• 1/2 cup raw cashews
• 1/3 cup nutritional yeast
• 1/2 cup water 
• 2 teaspoon chili powder
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt

Salad Ingredient Options

• 1-2 cups chopped cooked chicken breast
• lettuce of choice (spinach, kale, leaf or mixed)
• tomatoes
• cucumber
• avocado
• bell peppers
• nasturtiums

Some of our Nasturtiums (edible flowers which also help keep garden pests away)

Raw Beet Salad with Mint and Pear (Gluten Free)

My youngest and I have planted a few too many beets this year.  They have really taken off and many are ready for harvest. I am not sure what I am going to do with them all as I think I do prefer cooked beet greens to actual cooked beetroot.  In the summer however, this raw beetroot salad is definitely the way to go, it is delicious.  My family and I discovered this recipe a few summers ago.  I can take zero credit for, but rather give all credit to Jamie Oliver.  I highly recommend it, even my girls enjoy it.

Ingredients
Salad:

• 4 medium sized beets, peeled and cut into matchstick pieces (a mandolin is helpful here)
• 1/4 cup minced fresh mint
• 1/3 cup crumbled goat, sheep or cow feta cheese (optional, but tasty)
• 1-2 ripe pears cut into matchstick pieces*

Dressing:

• 1 lemon juiced
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• fresh black pepper to taste
• 1-2 drops stevia (optional)

My youngest pulling up some of her beets

Directions

1. In a medium size bowl combine beets, mint, feta and pear (see note about pears)
2. In a small bowl combine all dressing ingredients and stir to fully mix.  
3. Pour dressing over salad and serve or let sit 1-2 hours in the fridge to allow flavours to combine.

*if making this salad ahead (more than 2-3 hours) I leave the pears out until close to serving, as they can get kind of mushy if left too long in the dressing

Stir Fried Greens -Simple and Clean

One of our favourite ways to eat greens is to simply pan steam or fry them up.  My oldest has planted rainbow swiss chard in her garden which we have been enjoying these last few weeks.  We have also substituted beet greens or kale in this recipe.

Ingredients (serves 4)

• 1 tablespoons bacon fat, olive oil or ghee or 1/4 cup broth
• 2-3 minced cloves garlic
• 1 diced onion
•  6-8 cups chopped swiss chard, kale, beet greens, spinach or any other leafy green of choice
• pinch sea salt

Directions

1. Heat a wok or large frying pan with broth or oil.
2. Add onion and fry for 3-5 minutes, add garlic and fry another minute or until fragrant.
3. Add leafy greens and sea salt. Steam/fry for 5 minutes or until greens are at desired texture.
4. Enjoy!

Baked Falafel (Dairy, Gluten and Egg Free)

Okay so traditional falafels are fried, however I do prefer them baked, a little less oil in the diet and of course I can put it in the oven and leave them while I make something else.  I am also thinking of multi-tasking ;)
These falafels are full of flavour.  We enjoy them with a large salad and some creamy dressing.

 Ingredients (makes approximately 8-10 balls)

• 1 1/2 cup cooked garbanzo beans (chickpeas)
• 1 tablespoon olive oil 
• 1-2 clove garlic depending on taste
• 3-4 sprigs chives or 1/4 chopped onion
• 1/2 lemon juiced
• 1/4 cup chopped fresh parsley
• 1 teaspoon cumin
• 1 1/2 teaspoon coriander or 1/4 cup fresh cilantro
• 1/2 teaspoon sea salt
• cayenne pepper to taste

Directions

1. Preheat oven to 400 F.
2. Combine all ingredients in a food processor and grind into a thick meal or dough.  Set in fridge for an hour to bring combine the flavours. (Optional)
3. Roll into ball and flatten a little.  Place on baking sheet.
4. Bake in oven for 30 minutes flipping once in between.

Wild Rice and Mushrooms

I am a huge fan of wild rice and so are the girls.  I love the texture and heartiness, if that is even a word.  Wild rice is high in protein, B vitamins and fiber.  It is actually not even a rice but rather a grass, or the seed of a grass.  I find this recipe to be rather versatile.  We like to mix in a variety or vegetables, but keep in the mushrooms.  The girls like it with a little bit of shredded on cheese on top but it isn't necessary to make this a delicious entree or side dish.

Ingredients

• 4 cups water (or combination of broth and water)
• 1 cup wild rice
• 1/2 teaspoon sea salt
• 1 cup diced green beans, okra, spinach, kale or broccoli (optional)
• 1 tablespoon olive oil
• 2 cloves minced garlic
• 1 diced onion
• 1 pound cremini mushrooms
• 1 cup diced green beans, okra or broccoli (optional)
• 1/4 cup chopped parsley or cilantro
• shredded Swiss cheese (optional)

Directions

1. In a medium pot add rice, broth/water and salt.  Bring to a boil and simmer at a low boil for 15 minutes.
2. Add green vegetable (beans/okra, spinach, kale or broccoli) to the rice pot and continue to simmer another 15 minutes or until rice is cooked.
3. In a small frying pan heat oil.  Add onions and fry until clear about 3-5 minutes.  Add garlic and mushrooms.  Fry for another 5 minutes.
4. Add mushrooms cooked mushrooms etc. to the rice pot.  
5. Stir together to combine.  Continue to cook until vegetables are tender and rice is cooked.
6. Stir in cilantro and serve with cheese on top if preferred.