Quinoa Tabouli “Full-Meal-Deal” Salad

Quinoa Tabouli “Full-Meal-Deal” Salad

Quinoa tabouli salad is light and lemony. Tabouli is a traditional salad from the Middle East, and is typically made with bulgur wheat. I use quinoa or fonio because they are naturally gluten-free. It keeps fresh when refrigerated for several days.

Quinoa Tabouli
Quinoa tabouli salad is light and lemony. Tabouli is a traditional salad from the Middle East, and is typically made with bulgur wheat. I use quinoa or fonio because they are naturally gluten-free. It keeps fresh when refrigerated for several days.
Author:
Serves:: 8-10 Servings
Prep time:: 
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Ingredients:
  • 2 cup quinoa, rinsed well (if not pre-washed)
  • pinch salt
  • 4 cups water
  • ⅔ cup fresh lemon juice
  • 2 tsp salt (reduce if adding olives)
  • 4-6 garlic cloves
  • 2 bunches cilantro or parsley (1 cup compressed)
  • ¼ cup fresh mint (6 -12 large leaves)
  • 6 green onions/scallions
  • 2 medium bell peppers, red and orange
  • 1 large English cucumber
  • 2 small yellow zucchini, grated
  • 4 medium carrots, grated
  • ½ small cauliflower, grated
  • ¼ small purple cabbage, grated or thinly sliced (opt)
  • VARIATIONS: cherry tomatoes, chopped asparagus, celery, olives, pine nuts, garbanzo beans, walnuts, etc.
Directions:
  1. Rinse quinoa well in a wire mesh strainer under running water. Place in pot with water and salt. Bring to a boil and reduce to low. Use a tight fitting lid and simmer for 20 minutes. Turn off heat and let sit until ready to rinse.
  2. Mix together lemon juice, salt and garlic.
  3. Chop or tear cilantro or parsley and mint and add to a large bowl. Chop scallions, bell peppers, and cucumber into small bite size pieces and add to the salad bowl.
  4. In Food Processor: using the “GRATE” blade (or hand grate): Process zucchini, carrots, cauliflower, cabbage, and transfer to the salad bowl.
  5. Rinse cooked quinoa in wire mesh strainer under cold running water, drain well and add to the salad bowl, (or allow to cool without rinsing).
  6. Mix all together well and serve. Leftovers will keep several days.

 

Super Green Guacamole

Super Green Guacamole

Super Green Guacamole
Super Green Guacamole is a deliciously nutrition-enhanced guac that can be kept refrigerated for at least 2-3 days. An lower fat version can be made by replacing half of the avocado with edamame beans or green peas. Leftover guacamole makes delicious pasta sauce...simply stir into hot fresh pasta.
Author:
Serves:: 6 servings
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Ingredients:
  • 2 ripe avocados
  • ¾ - 1 cup spinach, (press firmly to measure)
  • ¼ bunch cilantro or parsley (opt)
  • 2 cloves garlic
  • ⅛-1/4 tsp cayenne pepper (opt)
  • 1 large lemon or lime, juiced (2 Tbsp)
  • ¾ tsp salt
  • FOR DIPPING:
  • 6 stalks celery
  • 1 colored bell pepper
  • 1 pkg baked, low-sodium baked organic corn chips
Directions:
  1. Cut avocado around the middle (lengthwise), twist and separate halves. Scoop out the pit with a spoon and then scoop out the flesh of each side with the spoon. Place in food processor with the “S” blade. Remove tough stems from both the spinach and cilantro/parsley. Add the greens, garlic cloves, cayenne, lemon or lime juice and salt and blend until creamy and smooth, scraping sides of processor if necessary. Transfer to a serving bowl.
  2. Cut celery and bell pepper into sticks/slices and arrange with corn chips around or next to SUPER GREEN GUACAMOLE for dipping.
  3. NOTE: Make your own fat-free corn chips by warming store-bought corn tortillas and cut into wedges the shape of corn chips.

 

Hungarian Goulash

Hungarian Goulash

I love cabbage and mushrooms and linguine, so goulash is one of my delicious, easy go-to meals!

The great thing about goulash is that you make a lot and leftovers will keep for several days refrigerated, or even frozen for a few months. (If leftover stew is too thick, simply add a few splashes of water while reheating. Add freshly cooked pasta, and voila!)

GOULASH CAN BE FROZEN.

Hungarian Goulash
Author:
Serves:: 4-5 servings
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Ingredients:
  • 1- 16 oz pkg dry wholegrain linguine pasta (454 g) (buckwheat, brown rice, spelt, kamut or other)
  • 4 Tbsp water
  • 2 medium onions, thinly sliced
  • 1-2 cups shitake (or other favorite mushrooms), sliced
  • ½ medium green cabbage, shredded (approximately 3-4 cups)
  • 1⁄2 cup tomato sauce
  • 2- 14 oz can navy, Great Northern or black beans (2-398mL) (3 cups cooked)
  • 3 cups veggie stock (or 2 tsp herbed salt with 3 cups water)
  • 2 cloves garlic, minced
  • 1 Tbsp paprika, Hungarian variety of course...or a nice smoked paprika, your choice!)
  • 1 tsp dry mustard
  • ⅛ tsp cayenne pepper
  • 1 bay leaf
Directions:
  1. Boil a large pot of water and add a pinch of salt for pasta.
  2. In a large, heavy pan sauté onions over medium-high heat. Add mushrooms and cabbage until tender crisp. Add remaining ingredients and mix well, simmering for 5-10 minutes until sauce thickens slightly. (Remove the bay leaf or leave it in for the “finder” to make a wish!)
  3. Add pasta to boiling water cooking according to package directions.
  4. Drain cooked pasta in a colander and serve individual pasta topped with goulash and a dollop of LEMON AVOCADO CRÈME. Optional: Serve with Raw Veggie Dippers and use LEMON AVOCADO CRÈME as the veggie dip.

 

Maple-Kissed Quinoa Cereal

Maple-Kissed Quinoa Cereal

Porridge doesn’t have to be wet and sloppy, and it doesn’t have to be just oats. Around the world different cultures eat a variety of cooked whole-grains for breakfast either loose with lots of liquid (water, juice or milk) or the drier pilaf-style, like this Maple-Kissed Quinoa Breakfast. Other small, fast-cooking whole-grains that can replace the quinoa in this recipe are amaranth, or fonio (a new whole-grain that has been introduced recently to Canada, see link below!)

Maple-Kissed Quinoa Cereal
Author:
Breakfast
Recipe Type:: Quick & Easy
Serves:: 1 Serving
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Ingredients:
  • 1½ cups cooked quinoa (or other cooked whole-grain)
  • 2 Tbsp dried cranberries (fruit juice sweetened preferred)
  • ¼ cup slivered almonds
  • ½ - 1 tsp ground cinnamon
  • 1-2 Tbsp pure maple syrup
Directions:
  1. Mix cooked quinoa or other choice of whole-grain (I cook enough at dinner so I have leftovers for breakfast!) with dried cranberries and a good dose of cinnamon and slivered almonds. Drizzle with maple syrup.
  2. I don't typically add any non-dairy beverage or anything else, but you could choose to add non-dairy milk or yogurt if you like a more liquidy cereal. Enjoy!
  3. Link to read about or purchase whole-grain FONIO (also now available at some Whole Food Market locations)

 

Mexican Minestrone {slow-cooker option}

Mexican Minestrone {slow-cooker option}

This easy soup can be made in either on the stove top in a soup pot or in a slow cooker.

Slow Cooker: Throw the first 4 pantry ingredients into your slow cooker in the morning. When you get home from work, add the veggies.

Stove Top: If you start from scratch simmering on the stove this soup will be ready in about 30 minutes. Squash can be replaced with grated potato if preferred, added to the end of cooking for the last 5-10 minutes.

For an even heartier meal add your favorite tempeh, grated or cubed. I use chipotle style salsa because I love its smokey flavor.

LEFTOVERS CAN BE FROZEN.

Mexican Minestrone {slow-cooker option}
Author:
Serves:: 6-8 servings
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Ingredients:
  • 2-14oz cans Mexican style beans (black, turtle, pinto, anasazi, appaloosa, aztec, etc) (2-398mL)
  • 1-28 oz can diced tomatoes (796mL)
  • 2 cups veggie broth (16oz)
  • 1 cup salsa (your choice of heat) (8 oz)
  • 1 1⁄2 cups frozen or fresh whole kernel corn
  • 2 cups frozen diced butternut squash (400g bag)
  • 1 cup frozen or fresh green beans, (8 oz) sliced (or shredded cabbage)
Directions:
  1. SLOW COOKER OPTION - Mix the beans, tomatoes, broth and salsa together in slow cooker/crock pot. Cover and simmer on low for 6-8 hours or high for 3-4 hours. Turn heat to high and add corn, squash and beans or cabbage. Allow to simmer for another 15-20 minutes until veggies are cooked. Serve warm.
  2. STOVE TOP VERSION - Mix the beans, tomatoes, broth and salsa together in large pot and simmer over medium-high heat for 15-20 minutes until thickened and flavors have blended. Add corn, squash and beans or cabbage. Allow to simmer for another 5 minutes until veggies are softened. Serve warm.
Zesty BBQ Black Bean Dip

Zesty BBQ Black Bean Dip

Zesty, zippy, zingy!

BBQ Black Bean Dip is a favorite crowd pleaser I’ve served for many occasions: New Years parties, summer gatherings and every day fare. It can be used not only for a corn chip, cracker and veggie dip, but also for a delicious wrap filling.

It can be made in advance (in fact is even better the second day) and will keep refrigerated for up to a week.

Zesty BBQ Black Bean Dip
Author:
Serves:: 8 servings
Prep time:: 
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Ingredients:
  • 1/2 cup diced sweet onion
  • ½ tsp salt
  • 1 Tbsp dry mustard
  • -or-
  • 2 Tbsp wet mustard
  • 5 Tbsp apple cider vinegar
  • 8 Tbsp tomato paste
  • 4 tsp dark agave nectar (or raw honey)
  • 2 Tbsp blackstrap molasses
  • 2 Tbsp vegan worcestershire sauce
  • 2-19 oz can cooked black beans, drained
Directions:
  1. In food processor using “S” blade, process onion.
  2. Add the rest of the ingredients except the beans to the processor bowl and process until smooth. Open canned beans and drain. Add the beans and pulse a few times until you get a desired (chunky or puréed) texture.
  3. Can be served at room temperature, chilled, or warmed in a saucepan or fondue dish.