Try these healthy and delicious recipes
- Amaranth and Polenta Porridge
- Black-Eyed Pea Salad
- Cilantro Mango Chicken
- Coconut Date Cookies
- Gayatri Greens
- Morning Kasha
- Pecan Pie (v, gf)
- Thai Quinoa
Amaranth and Polenta Porridge
3 cups water
1/2 tsp sea salt
1/2 cup polenta
1/2 cup amaranth
1/2 cup dried cranberries
1/2 cup pine nuts
1-2 tbsps honey
1/4 cup milk (or non-dairy milk)
- Put the water into a pot with the salt.
- Bring saltwater to a boil.
- Add the polenta and amaranth.
- Reduce heat and simmer, cover for about 30 minutes, and stir occasionally.
- After 20 minutes, add in cranberries and stir.
- When porridge is soft and creamy, remove from heat.
- Add pine nuts, honey, and milk and enjoy!
Black Eyed Pea Salad
Bean Soaking Time: 4-8 hours
1 cup black-eyed peas
2-3 cups water
1 tbsp whole grain or dijon mustard
juice of 1/2 lime
1 tbsp apple cider vinegar
2 tbsps extra virgin olive oil
1/3 cup sun-dried tomatoes, finely chopped
1/4 cup parsley, diced
1/2 tsp sea salt, or more to taste
lettuce, arugula or spinach leaves (optional)
- If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.
- Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.
- Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.
- In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.
Cilantro Mango Chicken
2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
11/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced
- Preheat oven to 375° F.
- To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book.
- Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
- While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.
- Bake chicken in a glass baking dish for 25-30 minutes.
- Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
- Garnish with more cilantro and lime and season to taste.
Note: Pair with a roasted winter squash.
Coconut Date Cookies
15 - 20 minutes
24 small cookies
6-7 dried pitted dates
1 cup rolled oats
2 cups whole wheat flour
1/2 cup shredded coconut
1/2 tbsp cinnamon
1/4 tbsp nutmeg
1/2 cup olive oil
1/2 cup maple syrup
- Soak dates in 1 cup of water for 30 minutes.
- Preheat oven to 375° F.
- Combine oats, flour, coconut, cinnamon, and nutmeg in a bowl.
- Roughly chop the dates.
- Add oil, syrup, and dates and mix until all ingredients are moist.
- Form little balls and place on a lightly greased cookie sheet (it may take some work to form the dough and get the balls to stick together).
- Press cookies lightly so they do not roll off cookie sheet.
- Bake for 10 minutes.
- Take out cookie sheet and flip cookies.
- Bake for an additional 5-10 minutes.
Note: If you have a food processor, you can use it to mix the dough, which makes the cookies easier to shape. Do not over mix the dough or you'll lose the texture of the cookies.
1 bunch Swiss chard
2 tbsps coconut oil
1 tsp black mustard seeds
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp sea salt
- Wash chard, cut out stems, and chop leaves into 1-inch pieces.
- Heat oil in a frying pan on medium-high.
- When the oil is hot, add mustard seeds and cook, stirring for 1 minute.
- Add cumin and coriander and cook for another 30 seconds, stirring. The mixture should be fragrant.
- Add the chard and salt. Mix well and cook 3-5 minutes until chard is wilted.
- Serve immediately.
- These Indian style greens bare the name of a powerful Hindu Goddess and also a beautiful mantra (prayer) that is said to represent the divine awakening of the mind and soul.
- These greens pair well with most meat entrees or baked tofu.
- Place cooked kasha in a steamer over boiling water and steam until warm
- Combine warm kasha and apple in a breakfast bowl.
- In a separate bowl, mix nut butter with 2 tablespoons of water.
- Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).
- Pour nut sauce over kasha and apples and mix well.
- Sprinkle with cinnamon and drizzle with maple syrup.
- Add a splash of the milk of your choice.
- Make kasha for dinner instead of rice or quinoa and use the leftovers for this breakfast.
- Kasha keeps well in the fridge for 3-4 days when covered with some olive oil.
- Preheat the oven to 350°F.
- Make the crust by grinding the almonds in a food processor until fine (like sand).
- Add the oat flour, maple syrup, coconut oil, and salt.
- Blend until a dough forms.
- Add the oats and pulse until they are finely chopped and the dough is sticky. (It's okay if you can still see the oats and there's some texture.)
- Lightly grease a 9″ baking pan with coconut oil. Put the dough in the pan and press the mixture firmly into the pan starting with the middle then moving outward along the side of the pie dish. Press the crumbs into the dish to form a crust.
- Poke fork holes in the bottom of the crust, then bake uncovered for 10-13 minutes until lightly golden.
- Set aside and cool for 15 minutes while you make the filling.
- In a high-speed blender, combine all of the filling ingredients and blend until smooth. Spoon the mixture into the pie crust.
- Garnish with 1/2 cup raw pecans, whole or chopped.
- Freeze or refrigerate the pie in order to set the filling. At least 45 minutes in a freezer.
- Rinse quinoa.
- Bring coconut milk and water to a boil.
- Add quinoa, salt, and garlic.
- Bring back to a boil, cover, and reduce heat.
- Cook for 12-15 minutes or until the liquid is absorbed.
- Remove from heat and stir in red peppers and sesame oil.
- Let sit covered for 5 minutes then serve.
This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.
1 cup cooked kasha
1 apple, diced
2 tbsps almond or cashew butter
2 tbsps water (use more if needed)
1 tsp cinnamon
Dairy or non-dairy milk
† vegan & gluten-free
10 - 15 minutes
1/2 cup coconut water
1/2 cup raw pecans (plus additional pecans to use as a garnish)
1/2 cup raisins
1/2 cup unsweetened, tart dried cherries
2 tbsps maple syrup
3/4 cup raw almonds
1/2 cup oat flour
3 tbsps maple syrup
1 cup rolled oats
1/4 cup melted coconut oil
1/4 tsp sea salt
Credit: Heather Neufeld, 2014
1 cup dry roasted quinoa
2/3 cup coconut milk
1 cup water
A pinch of sea salt
1/2 cup red pepper, diced
2 cloves garlic, minced