Tuesday, June 2, 2015

Brown Rice Salad


2 cups uncooked short grain brown rice
6 (or a small bunch) green onions, chopped
2 - 3 cups mixed chopped fresh herbs (parsley, cilantro, watercress, kale, spinach, etc.)
1 cup shredded daiya* cheddar style shreds (for vegan version) or shredded cheddar cheese
2 cups cooked fresh peas or thawed frozen peas
1/4 cup Spicy Pumpkin Seeds
1 cup of your favorite oil and vinegar dressing (3/4 cup olive oil + 1/4 cup champagne vinegar)
Salt and pepper to taste


Cook brown rice, then turn into a large mixing bowl to cool. Once cool, gently toss with 1/2 of the oil and vinegar dressing. Mix green peas, green onions, minced herbs, cheese, and remaining dressing. Add salt and pepper to taste. Let stand for 30 minutes. Garnish with the pumpkin seeds.

*Spicy Pumpkin Seeds


1 cup raw pumpkin seeds
1 tsp. salt
Pinch of cayenne
Dash of cumin


Put pumpkin seeds in a small bowl. Add water to cover. Add in salt, cayenne, and cumin and stir. Allow to soak overnight. The next morning, heat the oven to the lowest temperature. Cover a baking sheet with parchment paper. Drain the pumpkin seeds and spread them out on the parchment paper. Place in the oven and allow to bake for 8 hours or until crisp and dry.

Sunday, April 12, 2015

Soaked* Buckwheat Crepes


  • 5 ounces (2/3 cup) organic buckwheat groats
  • 1 free-range egg
  • A pinch of salt
  • 3 apples
Makes 5 or 6 crepes (about 2 servings)


  • Soak the buckwheat groats overnight in water to cover. In the morning, drain and rinse (they will be slimy). Put in a blender with just enough water to create a batter.
  • In a medium sized bowl, whisk an egg and then pour in the blended batter along with a pinch of salt. Add water if necessary until the batter is "crepe" consistency (similar to heavy cream). You might be able to substitute flax or chia seeds for the egg.
  • Heat a crepe pan (or 10-inch skillet or frying pan) and coat the cooking surface lightly with cooking oil. Pour or scoop about 1/4 cup batter into the pan. Quickly tilt the pan with a circular motion to cover the pan evenly.
  • Cook the crepe until the top of the crepe is dry and the edges begin curling. Flip the crepe and cook the other side. Transfer to a plate. Repeat until the batter is used up and you have a stack of crepes.

To serve, spoon the cooked apples onto a crepe and roll it up. Top with a drizzle of syrup, a sprinkle of nuts or seeds (soaked and dried), and/or sprinkle of spice (nutmeg is nice). I wasn't specific about the cost of the toppings -- this can be varied according to what's on hand. Crepes are versatile; they can take a sweet fruit filling or a savory vegetable filling or even leftovers.


Buckwheat groats (5 oz. @ $3.89/lb. = $1.22)
Egg (1 @ $3.99/doz. = $.34)
Apples (3 @ $2.99 for 3 lb. (12 apples) = $.75)
Total cost $2.31 for 2 servings or $1.16 per serving. Eat one and save one.

Extras (not quantified):

pinch of salt
drizzle of syrup
sprinkle of nuts/seeds
cooking oil
tea or coffee

*Soaking grains, nuts, and seeds unlocks the nutrients and turns them into a nutritional powerhouse. Reference http://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/ for more info.

Tuesday, October 21, 2014

Carob brownie bars (gluten free)

Carob brownie bars (gluten free)

People have a hard time believing these aren't chocolate or that they're gluten free! 


  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 1/2 cup roasted carob powder
  • 1/2 teaspoon salt
  • 4 large eggs
  • 1/2 cup maple syrup
  • 1/3 cup melted unsalted butter or coconut oil, cooled
  • 1 teaspoon vanilla extract
  • extras: 2 tablespoons dark chocolate chips, pecans or walnuts (optional)


  • Preheat oven to 350°F.
  • In a medium bowl, whisk together dry ingredients (flour, salt, and carob powder) until blended.
  • In a separate bowl, mix together wet ingredients (eggs, maple syrup, butter or coconut oil, and vanilla extract) until blended.
  • Combine wet and dry ingredients and mix well. Let batter sit for a few minutes and mix again.
  • Stir in extras (chocolate chips or nuts) if you wish.
  • Line an 8" x 8" brownie pan with parchment paper. Pour or spoon the batter into the pan and smooth out the top.
  • Bake for 25 minutes or until a toothpick inserted in the middle of the brownies comes out clean.
  • Cool fully before slicing. Store sealed for a few days at room temperature or a week in the refrigerator.
My recipe was adapted from blogger Erika "comfybelly"'s recipe for brownies {using coconut flour}.

Sunday, March 28, 2010

Banana Bread (gluten free)

The recipe I adapted is here: Gluten-free Banana Bread with chocolate chips (and no soy, potato or corn)

The recipe calls for a combination of flours I did not have on hand, so I substituted what I had.  I chose chopped pecans instead of chocolate chips.

yield: two regular loaves


  • 1 cup sorghum flour
  • 1/2 cup buckwheat flour
  • 1/2 cup white rice flour
  • 1/4 cup tapioca flour
  • 1/4 cup brown rice flour
  • 1-1/2 cups evaporated cane juice
  • 1-1/2 teaspoons (corn-free) baking powder
  • 1-1/4 teaspoons baking soda
  • 1 teaspoon sea salt
  • 1/2 cup butter (1 stick) or coconut oil
  • 1/4 cup safflower or sunflower oil
  • 2-1/2 cups mashed bananas, about 4 large bananas or 6 medium bananas
  • 1/2 cup + 1/3 cup Buttermilk (or 1/2 cup + 1/3 cup water + 1 tablespoon vinegar)
  • 2 eggs (or 2 teaspoons ground flaxseeds plus 1/4 C water)
  • 1 tablespoon vanilla extract
  • 1 cup chocolate chips OR chopped pecans OR combination of the two 


  • Preheat oven to 350 F (325 in Convection oven). 
  • Line baking pan with parchment.
  • Combine all dry ingredients in a large bowl. 
  • Cut in the butter until butter/dry combination has consistency of cornmeal.  
  • Add wet ingredients all at once and mix for about 2 minutes. 
  • Fold in nuts/chocolate or combination. 
  • Pour into loaf pan. 
  • Bake in center rack for about 1 hr, or until a toothpick inserted in the loaf comes out clean.
  • Allow to cool. Slice and eat or freeze right away. Will remain tender for at least 5 days, if kept in an airtight container.
I got a moist, dark, cake-like loaf that was pronounced "real" banana bread by everyone who ate it.

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Monday, January 25, 2010

Tuscan-Style White Bean Soup

On a recent trip with the macrobiotic yogi, I stumbled upon a package of organic cannellini beans sitting on the shelf in a health food store. Hence this recipe.


  • 2 cups dried cannellini beans
  • 1 strip kombu
  • 2 tablespoons olive oil
  • 1 cup diced onion
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 8 cups water, vegetable stock, or chicken stock (I used water, as I hadn't any stock on hand.  It was fine.)
  • 1-1/2 teaspoons dried thyme
  • 1-1/2 teaspoons dried crushed rosemary
  • 2 dried bay leaves
  • Real Salt and freshly ground pepper
  • 3 cups (packed) coarsely chopped fresh kale, tough stems removed
  • 1 cup freshly grated Parmesan cheese


  • Wash and sort cannellini beans, then soak overnight with 1 tablespoon apple cider vinegar.
  • In the morning, drain beans, and add kombu, water or stock, thyme, rosemary, and bay leaves. Cook until tender: 1 to 1-1/2 hours on the stovetop or, as I do it, all day on low in the crockpot.
  • Heat 2 tablespoons of the olive oil in a large, heavy pot set over medium heat. Add the onion, carrots, and celery and saute until slightly soft, about 5 minutes. Add to the cooked beans and season with salt and pepper, to taste. Cook until vegetables are tender.
  • When ready to serve, add kale to simmering soup and cook until it has wilted, about 3 minutes.  Remove bay leaves; adjust seasoning. To serve, ladle soup into soup bowls and sprinkle with Parmesan cheese.
My recipe was adapted from one by Betty Rosbottom, distributed by Tribune Media Services. She recommends pairing the soup with a green salad and offering a bowl of clementines and some biscotti for dessert.