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Super-Foods

1. Beets: Good source of iron, potassium, and folate; also, contain betaine which, in combination with folate, can help reduce homocystein levels, which can be harmful to blood vessels and contribute to heart disease, stroke, and dementia. By the way, the leaves of the plant are also edible and actually are even more nutrient-dense than the beet root.

2. Bulgur: Made from steamed, dried, and cracked grains of wheat, bulgur is high in fiber and a good source of magnesium (needed for the production of neurotransmitters) and potassium (which helps lower blood pressure). It is also a good source of iron, manganese, and phosphorous.

3. Carrots: Rich in carotenoids (a type of antioxidant and the compound that gives the carrot its orange color). They are also a good source of potassium, calcium, vitamin A, and fiber.

4. Kale: Ranks highest among all vegetables in antioxidants. It contains cancer-fighting phytochemicals such as indoles and sulforaphane. It is also an excellent source of calcium, iron, vitamin A, vitamin C, vitamin K, and fiber.

5. Parsley: Don’t just use this fresh herb as a garnish! Parsley is high in vitamins A, C, and K, as well as antioxidants such as myricetin. Myricetin has been found to help reduce risk for Type II diabetes and cancer in animal studies.

6. Shiitake mushrooms: Contain all eight essential amino acids and a chemical called eritadenine, which may help lower blood cholesterol levels. Mushrooms in general also contain the antioxidant L-ergothioneine, which may enhance metabolism and may also help protect against UV radiation damage.

7. Oatmeal: Excellent source of fiber and a unique antioxidant called avenanthramide that has anti-inflammatory properties. Helps lower cholesterol and reduces risk of cardiovascular disease and stroke. Also contains beta-glucan, which helps enhance the body’s immune system. Also a great source of protein, Make sure you use the old-fashioned rolled oats or steel-cut oats; they require more cooking time, but the instant oats are overly processed and lack many of the nutritional benefits.

8. Quinoa: This is a “seed” but we cook with it like a grain. It is very high in protein (and contains “complete” protein, which is rare among plant foods). It is an excellent source of iron and fiber.

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9. Red beans, such as kidney or pinto beans: An excellent source of protein and fiber. Contain anti-cancer chemicals such as saponins, protease inhibitors, and phytic acid. They contain high levels of antioxidants, magnesium, iron, zinc, potassium, and molybdenum.

10. Kiwi: Contains the highest levels of vitamin C of any fruit, and is also a good source of magnesium, potassium, and fiber. Kiwis have been found to promote heart health by acting as a blood thinner.

11. Blackberries: One of the most high-fiber foods, and also a good source of vitamins C and vitamin K, folate, manganese and copper. Contain the potent anti-cancer chemical ellagic acid, and anthocyanins which are anti-inflammatory and antioxidant.

12. Almonds: A good source of protein, fiber, calcium, vitamin E, phosphorus, and magnesium. May help lower cholesterol. They are rich in monounsaturated fat, which is heart-healthy.

13. Walnuts: Contain the highest level of omega-3 fatty acids of any type of nut. Omega-3’s are beneficial for lowering triglycerides, reducing plaque formation, and supporting brain function. They are good sources of protein, fiber, calcium, magnesium, phosphorous, potassium, and manganese.

14. Tea (especially green tea & matcha powder): Contains protective, antioxidant chemicals called polyphenols. Many of these are cancer-fighting. EGCG is one of these anti-cancer chemicals that is only found in green tea, but others are found in black tea as well. Black and green tea may help lower cholesterol levels and prevent stroke and heart attack. The National Cancer Institute is working on developing cancer-preventing chemicals based on those in green tea. Green tea also contains theanine, which improves mood and relaxation.

15. Cinnamon: Has been shown to help moderate blood sugar levels, and to have anti-inflammatory properties. It also contains anthocyanins, which improve capillary function. It may also be able to help reduce blood cholesterol.

16. Turmeric: Found in curries and mustard, it is bright-yellow in color due to a group of chemicals called curcuminoids. These are the chemicals that are believe to give turmeric its health benefits. It has strong anti-inflammatory properties, which make it beneficial for alleviating arthritis and joint inflammation. Curcumin also has tumor-fighting properties and can help lower cholesterol.

17. Cabbage: High in vitamins C and K; good source of vitamin B6, folate, fiber, and omega-3 fatty acids. Consumption of cabbage is associated with lower risk for many cancers!

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18. Sweet Potato: High in vitamins A, B6, and C, as well as fiber, manganese, magnesium, potassium, and copper. Can help prevent cardiovascular disease and cancer.

19. Tomatoes: High in vitamins A, C, and K. Tomatoes contain the highest level of lycopene (a potent antioxidant) of any food. Lycopene consumption has been associated with reduced prostate cancer and multiple myeloma risk. Other antioxidants in tomatoes include beta-carotene, lutein, and zeaxanthin.

20. Pomegranates: High in vitamin K, folate, postassium, and manganese. Pomegranate juice has been shown to inhibit growth of cancer cells.

21. Strawberries: High in vitamin C, folate, fiber, and manganese. A great source of antioxidants, including ellagic acid and anthocyanins.

22. Blueberries: Full of antioxidants and flavonoids which give them their dark blue color. These phytochemicals have been shown to help protect the brain’s neurons and preserve memory. Also a good source of potassium and Vitamin C.

23. Spinach: A great source of vitamins A, B6, C, K, and E, folate, fiber, manganese, magnesium, iron, riboflavin, calcium, potassium, copper, and antioxidants. Just one serving contains 1111% of the Daily Value for vitamin K, and 377% of that for vitamin A. Recent studies have found that eating spinach reduces inflammation and oxidation.

24. Kamut: Kamut is an ancient grain related to durum wheat. It is high in protein and fiber, as well as vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, magnesium, phosphorus, potassium, copper, zinc, and iron.

25. Wheat berries: A whole grain containing lots of fiber, protein, iron, calcium, B vitamins, vitamin E, folate, and potassium.

26. Apples: This common fruit is rich in fiber, and a good source of vitamins C and K. Apples also contain several flavonoids (such as quercetin, epicatechin, and procyanidin) that have been shown to fight cancer.

27. Bell peppers: Excellent source of vitamins C and A, as well as potassium and lycopene (consumption of lycopene is associated with reduced risk for prostate cancer). They also contain beta-cryptoxanthin, a carotenoid that may reduce one’s risk for lung cancer.

28. Edamame: These are green soybeans, and you can find them frozen at most grocery stores. They are eaten as “finger food” in Asia, much like a peanut. Boil or steam until tender (only about 5 minutes), and if you like, season with a little salt. Eat them as a

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snack, or add them to stir-fries or salads. You can eat them hot or cold. Edamame is high protein, fiber, calcium, magnesium, and folate.

29. Tofu: Tofu is made by coagulating the “milk” from soybeans, and is high in protein. Some tofu is fortified with iron, calcium, and vitamin B12, which makes it a good meat alternative. Soy products contain isoflavones and soy proteins which may have health-promoting properties. Studies have found that consumption of soy products like soymilk and tofu can help reduce cholesterol levels.

30. Soy Milk: By switching from regular cow’s milk to soy milk, you can avoid the saturated fat and casein protein found in cow’s milk. Soy milk is usually fortified with calcium and vitamins A, B12, and D. Plus, soy products contain isoflavones and soy proteins which may have health-promoting properties. Studies have found that consumption of soy products like soymilk and tofu can help reduce cholesterol levels.

31. Pepitas: Pumpkin seeds are rich in zinc, iron, copper, magnesium, and vitamin E. The vitamin E in pumpkin seeds comes in many different forms, so consuming pumpkin seeds can help ensure that you receive the various benefits of different types of vitamin E, including its action as an antioxidant. Research indicates that pepitas may improve prostate health and act as an anti-inflammatory. Pepitas also contain phytosterols, which can help lower LDL cholesterol levels.

32. Sunflower seeds: Sunflower seeds are rich in vitamins E, B1, B6, and B3, as well as copper, manganese, selenium, and folate. Vitamin E is an important antioxidant and acts as an anti-inflammatory. Sunflower seeds also contain phytosterols which have been shown to help lower LDL cholesterol levels.

33. Chia seeds: Chia seeds have one of the highest concentrations of omega-3 fatty acids of any food. They also are rich in fiber, which helps lower cholesterol, slow digestion, and curb appetite.

34. Hemp seeds: Hemp seeds are rich in protein and contain all of the essential amino acids, making them an excellent source of protein for vegetarians. They are rich in omega-3 fatty acids, and also contain high amounts of magnesium, iron and potassium. They are also rich in vitamin E, an important antioxidant, as well as vitamin A and many B vitamins. Hemp seeds also contain antioxidants that may help reduce cancer risk.

35. Flax seeds: Flax seeds are the #1 source of ALA omega-3s in the human diet. Omega-3s are important for cardiovascular health, helping to prevent inflammation and damage to our blood vessels. Flax seeds are also the #1 source of lignans. Lignans are fiber-like compounds and are associated with reduced risk for colon cancer. In order to absorb the nutrients in flax seeds, they must be ground before consuming them (whole flax seeds will just pass through the digestive tract).

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Super-Food Recipes

Wheat Berry and Apple Salad

Makes a great, healthy breakfast! Measurements are approximate, and you can add more or less of

anything to tailor it to your tastes.

Ingredients 1 cup dried wheat berries (or other whole grain, such as kamut or farro) 1 apple, diced 1 rib celery, diced ½ cup walnuts, chopped (or nut of your choice) ½ cup dried sweetened cranberries juice of one lemon (about 1/4 to 1/3 cup) ½ cup applesauce ¼ cup sugar (preferably raw; you could also substitute honey, agave, or maple syrup) 2 oz (1/4 of a block) cream cheese (or Tofutti cream cheese, if avoiding dairy)

In a medium sauce pan, boil the wheat berries or kamut until tender, about 45 minutes to an hour.

Meanwhile, chop the apple (toss with a little of the lemon juice to prevent from browning) and the

celery. Add the diced apple, celery, walnuts, and cranberries to a large bowl. In a small bowl or

measuring cup, combine the lemon juice, applesauce, sugar, and cream cheese. Mix until thoroughly

combined. (If you mix the cream cheese with the sugar and lemon juice first, it will break down quicker

and be less likely to leave large chunks of cream cheese in the sauce; once the cream cheese has

blended smoothly with the lemon juice and sugar, add the applesauce.) Taste the sauce and adjust if

necessary by adding more sugar or applesauce if more sweetness is desired, or more lemon juice if more

“tang” is desired. When the wheat berries/kamut is done cooking, drain and rinse with cold water until

they are cool. Add the wheat berries to the fruits and nuts, and stir in the sauce. Keep covered in the

refrigerator, and serve chilled.

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Steel Cut Oats with Cinnamon

Ingredients: 1 cup steel cut oats 2 cups milk (I usually use Soymilk, but you can use any kind of milk you like) 2 cups water 1/8 tsp salt 1 tsp cinnamon 1 tsp vanilla extract

1/3 to ½ cup honey (or sugar, agave, or maple syrup) Nuts and dried fruits of your choice for mixing in (I like to add chia seeds, hemp seeds, walnuts, and raisins) In a 3-4 quart sauce pan, add the oats, milk, water, and salt. Bring to a boil, and then lower heat to a gentle simmer (it should bubble gently). Stir frequently, and don’t turn your back on the pot, as it can boil over! Keep stirring every couple of minutes, until the mixture becomes somewhat thickened and the oats are softened, about 20-30 minutes. Turn off the heat and stir in the cinnamon, vanilla, and honey (or sweetener of your choice; I prefer to use raw honey). Start off with the lesser amount of honey (1/3rd cup), and taste. If you would like it sweeter, add some more, until it gets to the desired sweetness. This makes a large pot of oatmeal. (I like to make this on a Sunday or Monday morning, and then I have oatmeal for the rest of the week.) Serve yourself a dish of the oatmeal, and add in whatever nuts and/or dried fruits you like (suggestions: walnuts, pecans, sunflower seeds, raisins, dried cranberries, dried apricots, etc.). Store the remainder of the oatmeal in a covered container in the refrigerator. When you want to re-heat a bowl of oatmeal, put some in a microwave safe dish, add a splash of milk (because the oatmeal will have gotten quite solid), and heat about a minute on high. Stir, and add whichever mix-ins you like.

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Bean and Quinoa Salad

Ingredients: 1 cup quinoa 2 ½ cups water ¼ cup balsamic vinegar 2 Tbsp red wine vinegar 2 Tbsp honey (or Agave) 1 finely diced shallot 1 15-oz can red beans or black beans, drained and rinsed 1 ½ cups frozen edamame ½ cup cherry tomatoes, quartered Bring the water to a boil and add the quinoa; bring back to a simmer and cook for about 5 minutes. Then, add the frozen edamame to the simmering quinoa, bring back to a simmer and cook for another 7-8 minutes. Drain the quinoa and edamame in a very fine mesh strainer, and rinse with cool water to stop the cooking. Drain thoroughly (it helps to press on the quinoa and edamame with a large spoon to press the excess water out). Put the quinoa and edamame in a large bowl. Add the drained and rinsed red or black beans, and the tomatoes. To make the dressing: in a small bowl, combine the balsamic vinegar, red wine vinegar, shallots, and honey (whisk or stir thoroughly with a fork). Pour the dressing over the quinoa, beans, and tomatoes, and use a large spoon to combine all ingredients. Refrigerate and serve cold.

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Curried Tofu Salad

Ingredients: 1 12-oz block extra firm tofu (Note: for best results, freeze the tofu in its container and then thaw it out; freezing tofu gives it a “chewier” texture) ~ 1 cup grated carrot 1/3 cup raisins 1 red bell pepper, diced 1/3 cup slivered almonds ½ cup mayonnaise, or Vegenaise (vegan mayo alternative) 2 Tbsp white wine vinegar 2 Tbsp sugar (preferably raw) or honey 1 tsp sweet curry powder ½ tsp turmeric ½ tsp salt ½ tsp pepper 2 Tbsp canola oil After thawing the block of tofu, wrap it in paper and towels and gently squeeze the remove excess water. Slice the tofu into cubes approximately ¾ inch X ¾ inch. (You can slice the block into slabs, and then cut the slabs into cubes.) Sprinkle ½ tsp curry powder, ½ tsp salt, and ½ tsp pepper over the tofu. Try to ensure all pieces of tofu are coated with the spices. Add the oil to a large non-stick skillet and bring to medium-high heat. Add the tofu cubes to the skillet and cook undisturbed for a few minutes. When the cubes are lightly browned on one side, gently flip them over to brown on the other side. When the tofu pieces are all lightly browned, remove to a paper towel lined plate to remove excess oil and allow to cool. To make dressing: mix the mayonnaise (or Vegenaise), vinegar, sugar, remaining ½ tsp curry powder, and ½ tsp turmeric. Taste the dressing, and if you like, add more sugar/honey, or vinegar, or spices. In a large bowl, combine the shredded carrot, diced red pepper, raisins, almonds, and cooked tofu cubes. Pour the dressing over the salad and mix to combine. Refrigerate and serve cold; this is really good served over a bed of salad greens!

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Kale with Shiitake Mushrooms

Ingredients: 2 bunches of kale, rinsed, leaves stripped away from stems and torn into bite-sized

pieces ~1 lb shiitake mushrooms (remove and discard stems; slice the caps) 2 Tbsp canola oil 1 Tbsp Bragg’s Liquid Aminos, or Soy Sauce Salt and Pepper to taste Add oil to a large non-stick skillet and heat up (medium-high). When hot, add the sliced shiitake mushroom caps. When the mushrooms begin to brown, stir them and add some salt and pepper. Cook a few minutes until browned, then add the rinsed, torn kale leaves. You may need to add them in batches, as you may have too much to put in the skillet all at once. But don’t worry, they will quickly wilt down and fit in the skillet. Add a splash of water along with the kale leaves to help them steam. When they begin to wilt down, add the Bragg’s Liquid Aminos or soy sauce. Taste, and add more salt and pepper, if desired.

Mashed Sweet Potatoes

Ingredients: 2-3 large sweet potatoes 1 Tbsp butter 2 Tbsp maple syrup Rinse the whole sweet potatoes under water and pat dry. Place the potatoes in a microwave safe dish, and microwave on high for about 6 minutes. Turn the potatoes onto their other side so they can cook evenly (but be careful, as they will be hot!). Microwave for another 5-6 minutes. Check to see if the potatoes are cooked all the way through, piercing with a knife. If they aren’t done, put back in the microwave for another few minutes. When done, remove from oven; let cool for a few minutes, and then carefully peel away the skins. Then, add the butter and maple syrup, and mash with a potato masher or fork.

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Chloe’s Black Bean Baby Cakes with Pineapple Salsa (adapted from Chloe’s Kitchen)

Ingredients for Black Bean Cakes: 4 Tbsp canola 1 onion, finely chopped 1 15oz can black beans, rinsed and drained 1 small carrot, peeled and shredded ½ cup cornmeal ½ cup bread crumbs 1 Tbsp chili powder 1 tsp salt ½ cup chopped fresh cilantro ¼ cup water

Ingredients for Salsa: 1 cup diced pineapple ¼ cup chopped fresh cilantro 2 Tbsp chopped onion or shallot 1 Tbsp agave To make the black bean cakes: In a large nonstick skillet, heat 2 Tbsp oil over medium heat. Add onions and shredded carrots and cook until softened and slightly caramelized, about 15 minutes. Transfer to large bowl. Wipe out skillet and reserve for later use. Add beans, cornmeal, bread crumbs, chili powder, salt, cilantro, and water to the bowl of cooked onions and carrots. Use your hands (or a spoon) to mash it all together; if mixture is too dry, add a little more water, 1 Tbsp at a time. Using your hands, form the bean mixture into patties about 2” in diameter. In the reserved nonstick skillet, add 2 Tbsp oil and heat over medium-high heat. Pan fry the patties for about 3 minutes on each side. To make the salsa, combine all the salsa ingredients. Serve the black bean cakes with the pineapple salsa.

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Raw Kale Salad

Ingredients: 1 bunch kale, rinsed, de-stemmed, and torn into small pieces ½ cup dried cranberries (or dried cherries) 1 large sweet potato, peeled and diced into small cubes (optional) ½ cup raw pumpkin seeds (pepitas) ¼ cup white wine vinegar 1 tsp light agave or honey 1 tsp canola or olive oil ½ tsp pepper Pinch salt [Optional: if adding the diced, roasted sweet potatoes: Preheat oven to 400°. Toss the sweet potato cubes in a little canola oil, spread them on a cookie sheet, and roast for about 20-25 minutes, until slightly browned. Remove from oven and allow to cool.] Make the dressing: combine the vinegar, agave or honey, oil, salt and pepper in a small bowl and whisk. Put the torn kale leaves into a large bowl and pour the dressing over the leaves. Massage the dressing into the leaves of the kale for a minute or two with your fingers, to slightly soften the leaves. Sprinkle the cooled sweet potato cubes (if using), dried cranberries, and pumpkin seeds over the kale and serve.

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Tofu Steaks

Ingredients: 1 14 oz block of extra firm tofu Canola oil McCormick’s Grill Mates Montreal Steak seasoning For best results, freeze the tofu in its container over night or longer, then allow to thaw out before use. This will give the tofu a chewier texture. Drain the tofu, then wrap it in paper toweling and gently squeeze out the excess water. Slice the tofu block into slabs of desired size (I like it about ¼ to ½ inch thick). Sprinkle the “tofu steaks” liberally with the grill seasoning. Heat a large nonstick skillet over medium-high heat, and coat the bottom of the pan with canola oil. Once hot, add the tofu steaks and let them cook until browned, about 3-4 minutes. Turn the steaks over and brown on the other side (again, about 3-4 minutes).

Hummus

Ingredients: 1 15 oz can of chickpeas, drained ¼ cup tahini 2 tsp canola or olive oil Juice and zest of 1 large lemon

1/2 tsp salt 1/8 tsp ground cayenne pepper Put all ingredients in a food processor and process until thoroughly blended and creamy. Serve with raw veggies of your choice and/or pita chips for dipping. Also makes a good sandwich spread!

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Sweet Potato & Carrot Soup

Ingredients: 1 can (approximately 14 oz, depending on type) of either condensed milk (not sweetened) or unsweetened coconut milk, or 1 cup of any milk of your choice (soy, almond, rice, or dairy) 1 32 oz box of vegetable broth 3 large sweet potatoes, peeled and then sliced into approximately ½” slices, and then each slice cut in half 2-3 large carrots, washed and cut into 2-3 inch segments

1 large onion, skin removed and cut into quarters 2 Tbsp canola oil (or other vegetable oil) ½ tsp salt ¼ tsp pepper Pre-heat oven to 400°F. Line a large baking sheet with nonstick foil. Place chopped sweet potatoes, carrots, and onions on baking sheet and drizzle with oil. Rub oil over vegetables until they are coated. Roast for approximately 35-40 minutes, stirring once mid-way through, until the vegetables are soft. When vegetables are done, remove from oven and allow them to cool for about 5-10 minutes. Then, working in batches, transfer the vegetables to a large blender or food processor, along with some of the vegetable broth and milk. (You’ll probably need to do this in 3 batches, so roughly divide the vegetables and liquids into thirds.) Blend the vegetables with the broth and milk until smooth, then add the puree to a large soup pot. Repeat with the remaining batches. When all of the puree is added to the soup pot, add the salt and pepper, stir, and heat over medium heat for about 10 minutes. If too thick, add additional milk, until desired consistency is achieved.

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Sweet-and-Sour Vegetable and Tofu Stir-Fry

Ingredients: 1 package extra-firm tofu (optional tip: freeze the tofu in its box, then thaw it out in the refrigerator over night; this will give the tofu a chewier texture) 1 20 oz can pineapple tidbits in juice ½ cup sweet chili sauce (such as Frank’s) 2 Tbsp honey or agave 2 Tbsp white vinegar 2 Tbsp soy sauce 2 Tbsp corn starch 5-6 Tbsp canola oil (or other vegetable oil) 5-6 cups of chopped fresh or frozen vegetables of your choice (such as carrots, sugar snap peas, broccoli florets, bean sprouts, water chestnuts, shredded cabbage, etc.; if using frozen vegetables, gently thaw them in a microwave oven before use) Drain the tofu, and then wrap the block of tofu in paper toweling and gently squeeze the excess water out. Slice the tofu block into approximately 1/3-to-1/4-inch slices, and then cut each slice into bite-size pieces. Put the pieces of tofu in a bowl and sprinkle with soy sauce and salt and pepper, tossing to coat each piece. In the largest non-stick skillet you have (or a large wok), heat 3-4 Tbsp canola oil over medium heat. Add the tofu pieces and cook, undisturbed, for about 3-4 minutes, until lightly browned on one side. Turn the tofu pieces over and cook on the other side for another 3-4 minutes, until lightly browned. Transfer tofu to a plate, wipe out the skillet, and add about 2 Tbsp oil. Over medium heat, add the vegetables and cook until crisp-tender (about 4-6 minutes. Note that fresh vegetables will take longer to cook than frozen thawed ones, and cook time will also depend on the sizes and types of vegetables being used. You may want to add longer-cooking vegetables, like baby carrots, to the skillet first, and add quick-cooking ones, like shredded cabbage, a few minutes later). Drain the liquid from the can of pineapple into a small bowl, and then add the sweet chilli sauce, vinegar, and honey or agave. Whisk in the corn starch. Add the pineapple to the cooking vegetables and stir to combine. Next add the pineapple-sweet chili sauce. Stir to coat the pineapple and vegetables with the sauce. Allow to cook until the sauce thickens, about 2-3 minutes. Turn off the heat, and add the tofu back to the skillet, stirring to combine. Serve the stir-fry over cooked rice.

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Quinoa-Stuffed Peppers

Ingredients: 1 medium onion, finely chopped (1 cup)

2 Tbs. olive oil

2 ribs celery, finely chopped (½ cup)

1 Tbs. ground cumin

2 cloves garlic, minced (2 tsp.)

1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry

2 15-oz. cans diced tomatoes, drained, liquid reserved

1 15-oz. can black beans, rinsed and drained

¾ cup quinoa

3 large carrots, grated (1½ cups)

1½ cups grated pepper Jack cheese, divided

4 large red bell peppers, halved lengthwise, ribs removed

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin

and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid

has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-

low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if

desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping ¾-cup quinoa mixture, and place in baking dish. Cover with foil, and

bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until

tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and

drizzle each with pan juices before serving.

From the Vegetarian Times

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Squash Ratatouille

Ingredients: 3 Tbsp vegetable oil (such as canola or olive)

1 large onion, quartered and thinly sliced

2 bell peppers (red, orange or yellow) cut into thin slices

1 large bulb fennel, tops removed and bulb cut in quarters and thinly sliced

3 small-to-medium zucchini or yellow squash, cut into half moon slices

1 28-oz can diced tomatoes

1 15-oz can kidney beans, drained

4 sprigs fresh thyme, or ½ tsp dried thyme

4 springs fresh oregano, or ½ tsp dried oregano

1 tsp salt

½ tsp pepper

½ cup water

1 Tbsp corn starch

.Heat oil in a large pot or dutch oven over medium heat. Add onions, bell peppers, and fennel, and sauté

5-7 min. Stir in zucchini or squash, canned tomatoes, kidney beans, salt, pepper, thyme and oregano.

Cover and let cook 20-30 minutes, until squash is tender. As the vegies cook, they will release some

liquid. Stir the corn starch into the water. Remove the lid from the ratatouille, stir, and check to see if the

squash is tender (if not, cover and let cook a little longer). If squash is tender, add the corn starch and

water mixture and let simmer until sauce thickens.

Serving Option 1: Serve over slices of sliced of polenta (also known as “cornmeal mush”). Buy a 24-oz

log of cornmeal mush. Remove plastic cover, pat dry, and slice into ¼” thick sliced. Drizzle slices with

olive oil, salt and pepper, and place on a cookie sheet. Bake at 400° for about 20-25 minutes, until

slightly golden. Place 2-3 slices of polenta in a bowl, and ladle the ratatouille over them.

Options 2-3: Serve the ratatouille over cooked rice or pasta (shape of your choice).

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Sweet Potato and Chickpea Burgers

Ingredients: 2 large sweet potatoes

2 15-oz cans chickpeas, drained and rinsed

1 egg, beaten

1 tsp chili powder

¼ cup all-purpose flour

2 cups dried breadcrumbs

½ tsp salt

½ tsp pepper

4 Tbsp vegetable oil (such as canola)

Preheat the oven to 400°. Poke a few holes in the sweet potatoes with a fork, and place on a baking sheet

(lined with foil to make clean up easier). Bake the sweet potatoes for about an hour. Remove from oven and

let cool. Reserve the cookie sheet for later use, and turn the oven down to 350°.

Once they have cooled down enough to handle, cut the sweet potatoes in half and scoop out the flesh into a

large mixing bowl. Add the chickpeas and mash with a potato masher until most of the chickpeas are broken

up. Add the egg, chili powder, breadcrumbs, Parmesan cheese, salt, and pepper. Mix together until combined.

Form the mixture into about 8-10 patties.

In a large skillet over medium heat, add the oil and sauté the patties until browned on each side (about 5

minutes per side). Transfer the patties to the cookie sheet and bake for about 10 minutes.

You can serve these patties alone or on a bun like a “hamburger” with toppings such as honey mustard, mayo,

lettuce, and tomato.

Adapted from “Trisha’s Table: My Feel-Good Favorites for a Balanced Life”

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Kamut with Asparagus, Kale and Mushrooms

Ingredients:

1 ¼ cups kamut (or other whole grain, such as farro or wheat berries)

1 ½ pounds mushrooms (such as shiitake, baby portebello, or white button), wiped clean and thinly sliced

About 1/3 cup light olive oil

2 shallots, chopped

1 bundle asparagus (bottoms trimmed off), sliced into ½” to ¾” pieces

1 bundle of kale (de-stemmed and the leaves roughly chopped)

½ cup walnuts

1 tsp salt (divided)

Pepper (to taste)

Juice of 1 lemon

2 Tbsp extra virgin olive oil

Preheat the oven to 425°.

Bring a pot of water to boil and salt the water. Add the kamut and cook until tender, about 25-30 minutes.

Meanwhile, toss the mushrooms with the light olive oil and ½ tsp salt and dash pepper. Spread the

mushrooms on a baking sheet and roast in the oven until browned, about 15-20 minutes. Remove from oven

and add the roasted mushrooms to a large mixing bowl.

While the mushrooms are roasting and the kamut is boiling, heat about 2 tbsp vegetable oil (such as canola or

light olive) in a large skillet over medium-high heat. Add the shallots and asparagus, and cook until crisp

tender (about 2-3 minutes). Add the chopped kale leaves, and season with salt and pepper. Stir to combine,

and add a splash of water to help wilt the kale. Add the asparagus/kale mixture to the mushrooms.

Drain the kamut and add to the mushrooms, asparagus, and kale mixture. Add 2 Tbsp extra virgin olive oil,

remaining ½ tsp salt, dash of pepper, lemon juice, and walnuts. Stir to combine and taste to adjust seasonings.

Serve this salad hot, cold, or room temperature.

Adapted from Rachael Ray, Food Network

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Tabbouleh

Ingredients:

¼ cup bulgur wheat

Juice of 2 large lemons

3 cups fresh flat-leaf parsley (~2-3 bunches), rinsed and chopped

¼ cup fresh mint, rinsed and chopped

½ pound tomatoes, finely chopped

Pinch of salt

¼ cup extra virgin olive oil

Place the bulgur in a bowl and cover with water by about one inch. Soak for 20 minutes, until slightly

softened, and then drain through cheesecloth, squeezing out excess water.

In a large bowl, combine the bulgur, parsley and tomatoes. In a separate bowl, make the dressing by

combining the lemon juice, olive oil and salt; whisk to mix. Pour the dressing over the parsley, bulgur and

tomatoes, and toss to combine. Refrigerate for 2-3 hours to allow the bulgur to continue to absorb liquid and

the flavors to combine.

This salad is good served as-is, or with pita bread.

Ginger Carrot Soup

Ingredients:

2 pounds carrots, washed, peeled and cut into large chunks

1 13.6 oz can coconut milk

¾ cup water

1 ½ Tbsp fresh grated ginger

1 Tbsp agave or honey

½ tsp salt

In a medium sauce pan, boil the carrots until soft. Drain the carrots and add them to a food processor along

with the rest of the ingredients. Blend until smooth.

20

Roasted Beet Salad

Ingredients: 9 large beets

4 Tbsp balsamic vinegar or (regular white vinegar – if using, add a little more agave)

2 Tbsp extra virgin olive oil

2-3 Tbsp agave

Pinch of salt

Dash of pepper

¼ cup chopped fresh parsley

½ cup feta cheese

½ cup nuts (such as walnuts or pine nuts)

Pre-heat oven to 400°F. Scrub beets clean and place them in a baking dish with a splash of water (this will help

steam the beets and prevent them from burning). Cover the baking dish with foil and bake for 45-60 minutes,

until they are soft when pierced with a knife. Allow beets to cool. When they are cool enough to handle, rub

off the skins of the beets using paper towels (you may wish to wear gloves to help prevent staining your

hands).

Slice the beats into quarters, and then slice each quarter into ¼” slices. Toss the beats with the balsamic

vinegar, olive oil, agave, salt and pepper. Sprinkle with parsley, nuts and feta cheese.

21

Pumpkin Pie Chocolate Chip Oatmeal Cookies

Ingredients:

1 cup “instant”/”quick cooking” oats

¾ cup whole wheat flour

2 tsp cinnamon

¼ tsp nutmeg

¼ tsp ginger

1 ½ tsp baking powder

¼ tsp salt

2 Tbsp coconut oil or unsalted butter, melted and slightly cooled

¾ cup pumpkin purée

1 tsp vanilla extract

½ cup pure maple syrup

¼ cup semi-sweet chocolate chips (plus more for tops of cookies if desired)

Pre-heat the oven to 375°F. Whisk together the oats, flour, cinnamon, nutmeg, ginger, baking powder,

and salt in a medium bowl. In a separate bowl, whisk together the coconut oil/butter, pumpkin purée, and

vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Fold in the dark

chocolate chips

Drop the cookie dough into 16-18 rounded scoops onto the prepared sheet, and flatten to the desired

thickness and width using a spatula. Gently press a few chocolate chips into the tops of each cookie, if

desired. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire

rack.

22

Whole Wheat Bread with Olive Oil

Ingredients:

Good quality whole grain bakery bread of your choice, sliced

Extra virgin olive oil (note: my favorite is Petrina Greek extra virgin olive oil; you can buy it online at:

http://www.olivevinegourmet.com, under “varietal oils’)

Salt and pepper, to taste

Pour some olive oil onto a plate and add a dash of salt and pepper (you can also add other spices, like

Italian seasoning); stir. Dip the sliced bread into the olive oil and enjoy!

Courgette (aka Zucchini) Quiche

Ingredients

4 eggs

¼ cup flour (a little less than a ¼)

1-2 frozen courgette (about a frozen Ziploc quart full)

¼ diced onion

½ diced tomato

Basil

Salt & pepper

Shredded Cheese ~ ¼ cup

Extras

Mushrooms

Ground turkey or beef

Broccoli tops

Directions

1. Defrost courgette in strainer to remove all water. (Rinsing with warm water speeds this up).

2. Combine eggs and flour until smooth; add in onion, tomato, courgette, basil, and salt & pepper. A

fork or handheld mixer blade works well.

3. Pour into oiled cast iron pan (with metal handle). Cook mix on low for 7-8 minutes until top

doesn’t run.

4. Top with cheese, put in oven on broil to melt cheese and cook the rest of the way through.

5. Enjoy!

Recipe courtesy of Andrew Hawthorn