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.