Indian Masoor Dal

Masoor Dal is an easy weeknight meal, packed with healthy ingredients.   It pairs wonderfully with a side of brown rice or whole wheat Naan. 

Ingredients:
1 Tbs Olive Oil
1 Medium Onion, finely chopped
1 medium to large sweet potato (yam) finely diced
1 inch piece fresh ginger root, minced
3 cloves garlic, minced
1 1/2 c red lentils
2 tsp ground coriander
2 tsp ground cumin
2 tsp turmeric
1 tsp ground ginger
1 can diced tomatoes
salt and pepper
cilantro
lemon

Instructions:
In your dutch oven or large saucepan, heat the oil then add onion and cook over medium heat until softened.  Add sweet potatoes and cook for another 5 minutes, stirring often.   Add minced ginger and garlic, stir and reduce heat to low.
Add lentils and spices, stir to completely incorporate. Add tomatoes and about 5 cups of water.  Increase heat until mixture is boiling then reduce heat to a low simmer.  Cook, stirring often, until lentils and potatoes are very soft. Approximately 30 minutes.
Season with salt and pepper to taste and whisk the mixture to combine.  Cook for about another 10 minutes. 
Once plated, top with squeezed lemon and chopped cilantro.

Homemade Vegetable Broth

It's good for your health, it's good for your wallet, it's good for the environment and it's WAY EASIER than you think! 
Stop throwing away your vegetable scraps!! Carrot peals, the middle stalks and leaves of celery, the ends of onions, mushroom stalks, herb stems, etc etc. . .

As soon as you have vegetable scraps simply place them in a large resealable, plastic bag and place in the freezer.  As you have more scraps, add them to the bag.  Once the bag is full and you are ready for broth, place the frozen vegetables in a pot on the stove.  Cover the veggies with water and bring to a boil.  Decrease temperature to simmer and cover halfway.  Simmer for about 30 minutes or so.  Strain the broth and voila! You made your own broth. 

Of course it will taste slightly different each time.  You can add spices, salt and pepper to your taste.

Cauliflower Falafel with Tahini Drizzle

Cauliflower Falafel are a quick and easy weeknight meal. The "active" part of activeepicurean has many friends following 30-day detox diets.  This meal would be a perfect option for those looking to eliminate or decrease their consumption of gluten, dairy, simple carbohydrates and sugar.  I added baked chickpeas but you could easily substitute toasted nuts for the crunchy, roasted aspect.

Makes about 16 Falafel.  Perfect amount for a hungry family of 4.

Ingredients:
Falafel
2c riced Cauliflower (cut cauliflower into florets and place in blender or food processor,
                                     pulse until it looks like small, rice-like grains)
1 medium onion (cut into chunks)
handful cilantro
handful italian parsley
1/2c nut flour (almond, hazelnut, etc.)
1 egg
1Tbs cornstarch
3 garlic cloves
3 tsp cumin
1 tsp salt
1 tsp turmeric powder
1/2 tsp chili powder

Preheat oven to 400F.  Line a baking sheet with parchment paper.

In a blender or food processor place all ingredients except riced cauliflower,  and blend until herbs are minced and consistency is smooth.
Add cauliflower and pulse until combined.

Form small, golf ball sized, rounds and place on parchment lined baking sheet.  Lightly mist or brush with olive oil.

Bake for 20 minutes.  Flip over and bake for another 20 minutes.

Tahini Drizzle
1 lemon (juiced and zested)
2 Tbs tahini
1 Tbs red wine vinegar
1 tsp honey
salt and pepper to taste

While Falafel bake, combine all ingredients and whisk until smooth.  Add warm water to thin consistency... the better to drizzle with my dear!

Serve as desired.  I placed on a simple baby kale and arugula salad with tomatoes and avocado.

For Baked Chickpeas
1 can (salt free, BPA free can) Chickpeas
Sprinkle of: turmeric, garlic powder, chili powder, cumin, salt and pepper

Bake at 400 for about 30 minutes, stirring halfway, until beans have a firm bite.

This recipe was inspired by one I viewed on: paleoglutenfree.com

Roasted Chickpea and Berry Salad

A quick, weeknight salad with delicious summer flavors and plenty of complete, plant proteins to fuel your body.  

Ingredients:
2c (or 1 can if using) chickpeas
1tsp garlic powder
salt and pepper
1-2c cooked and cooled quinoa
Greens - your choice, kale, spinach, mixed greens, butter lettuce, etc
1 ripe avocado
1 bunch asparagus, broccoli or brussel spouts would be nice too
Berries, 1-2c sliced fresh berries of your taste
Veggies - Add more, change what I have shown, add red onion or cucumber, make it your own!
1/2c feta cheese, crumbled

Dressing:
1/2c Greek yogurt (I typically eat nonfat but for this I use 2% or whole milk greek yogurt)
zest and juice of one lemon
2Tbs honey
1Tbs apple cider vinegar
2tsp chia seeds
salt and pepper

Instructions:
Preheat oven to 350F. Toss fully dried chickpeas with a bit of oil, garlic powder, salt and pepper and place on a baking sheet lined with parchment paper.  Bake until browned and crisp, about 40 minutes stirring at about half way to be sure evenly cooked.

While chickpeas roast, make the dressing by whisking all ingredients together in a small bowl or shake together in a mason jar.  Store in the refrigerator until ready to use.

Wash greens well, place in the bottom of a big salad bowl, chop the other ingredients.  Top greens with quinoa, vegetables, berries, feta and cooled chickpeas.  Drizzle dressing over the top and place the extra on the table for individual serving.

Vegetarian Meatballs

I have finally found, in my opinion, a perfect vegetarian replacement for meatballs.  These hold together well and stand up to being tossed in spaghetti sauce.  My children love them and I always make extra for lunches.  This recipe yields about 25 veggie balls.  You can cut the recipe in half however, because it is a bit labor intensive, I suggest making the full recipe and freezing extras for later.

We top ours with pesto sauce or use in spaghetti and "meatballs", and I have put them in a "meatball" sub.  All have been delicious!

The recipe originates from The Meatball Shop in Manhattan!

Ingredients:
2 cups lentils (I prefer a combination of french green and brown)
olive oil
1 large onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1 clove garlic, minced
1 tsp thyme (or 1 Tbs fresh thyme)
2 tsp salt
3 Tbs tomato paste
8 oz mushrooms (cremini or button) wiped clean and finely chopped
3 large eggs
1/2c parmesan
1/2c bread crumbs
1/2c parsley
1/4c walnuts

Instructions:
Cook lentils.  Place lentils in a sauce pan filled with about 2 quarts of water.  Bring water to a boil and then reduce to a low simmer for about 25 minutes or until lentils are tender.  Drain and allow to cool.

In a medium sized pan,  place 3 Tbs of olive oil and saute onions, carrots, celery, garlic, thyme and salt over medium heat. Stir frequently.  After veggies start to brown, about 10 minutes, add tomato paste.  Stir constantly for about 2-3 minutes.  Add mushrooms and saute until well cooked and liquids are absorbed, about 10 minutes.  Remove from the heat and allow mixture to cool.  When cooled, add to lentils in a large mixing bowl.

In a small food processor, add parmesan, bread crumbs, parsley and walnuts.  Pulse just to combine and finely chop the walnuts.

Once cooled, add eggs and parmesan mixture to lentils and veggies.  Mix well and place in the refrigerator for about 20 minutes.  I make the mixture in the morning and form the meatballs at dinner time right before I cook them.

When ready to cook, preheat the oven to 400 degrees, oil the bottom of a 9x13 glass baking dish, and roll mixture into golf ball sized balls, be sure to firmly pack together.  Place in the dish and bake for about 30 minutes.

Miso-Honey Salmon Noodle Bowl

Noodle/Rice bowls are so versatile.  This marinade would work on any protein and the vegetables can and should be any that are fresh, local and appealing to you on the day you make this! Do not skip the avocado, it provided a fresh and creamy addition to the crunchy greens and savory salmon.  I chose Buckwheat noodles in an effort to vary my grain consumption.  Buckwheat is a great choice for fiber, sustained energy (low glycemic index) and if the ingredients are 100% Buckwheat, these noodles can be part of a gluten free diet.

1 to 1.25 lbs Salmon ( I like fresh, wild caught or friend caught ;) serves my family of 4.
Vegetables - be creative, choose what you love and perhaps add a bit of something new.  Keep in mind that greens cook down greatly.
1 whole avocado
Toasted sesame seeds
Spring onions
2 bunches Soba (buckwheat) noodles

Marinade -
1 Tbs miso paste
1-2 Tbs coconut aminos (or soy sauce or tamari)
1 Tbs Honey
1 Tbs white wine (or vegetable broth)

Dressing -
zest and juice of half an orange
zest and juice of half a lemon
1 Tbs coconut aminos
1 Tbs balsamic vinegar
1 tsp honey

Combine all ingredients for marinade and marinate your salmon for about 10 mins.  While marinating, preheat your grill or oven.

Zest the orange and lemon and set zest aside, juice the fruit and add to a small saucepan.  Add honey and gently boil for 1 minute.  Add coconut aminos and vinegar and cook for about another minute until slightly thickened.  Remove from the heat and stir in zest.  Allow to cool.

Grill salmon until cooked through.  Cook noodles according to package directions, drain.

Stirfry/saute vegetables in coconut oil and salt and pepper, add a dash of the coconut aminos if desired.  Be sure to keep the crunchiness of the produce.  Do not overcook! Yuck!

Dredge noodles lightly in dressing and add to plate.  Top with salmon, veggies and sliced avocado. Sprinkle with sesame seeds and thinly sliced green onions and pour remaining dressing evenly over bowls.

Enjoy!

Kung Pao Lentils

Friends!!!! You MUST try this recipe!! If you like Chinese, Kung Pao Chicken but are looking for healthier options this is it! If you want delicious, but easy weeknight meals, this is it! I originally found the recipe on the Vegan Richa website.  My husband and children all love this dish and have thanked me each time I have made it! Win!! I make it without spice heat for my children and add red chili flakes upon serving for the adults. I serve my lentils over brown rice.

This recipe serves my hungry family of 4.

INGREDIENTS:
For Lentils:
1 c dry lentils (use brown or french green)
21/2 c water
1 tsp salt

For Sauce:
5 Tbs lite Soy Sauce
4 Tbs rice wine vinegar
2 Tbs dry sherry (cooking wine in the vinegar/wine section of your grocery store)
2 tsp hoisin sauce
2 tsp sesame oil
2 Tbs maple syrup
zest of 1 lime
4 tsp cornstarch
6 Tbs water

For Vegetables:
4 tsp olive oil or grapeseed if you prefer
1 c chopped red onion
6 Tbs cashews, lightly chopped
5 cloves garlic, minced
1 large or 2 small red bell pepper, chopped
1 large or 2 small green bell pepper, chopped
11/2 c celery, chopped

INSTRUCTIONS:
1 - Cook the lentils.  Bring water, salt and lentils to a boil then reduce heat to medium and cook for about 20 minutes until tender but still firm.  Drain and set aside.
2 - Make the sauce.  Place all ingredients in a medium sized bowl and whisk to combine.
3 - Cook the veggies.  Heat oil in wok or large skillet over medium heat.  Add onion, cook for 2 minutes then add cashews, stir and cook for another minute.  Then add garlic, peppers and celery and saute for 3-4 minutes.  Stir occasionally to ensure even cooking.
4 - Add lentils and sauce to the vegetable and cook on low heat until well combined, about 3-4 minutes.
5 - Season to taste with red chili pepper flakes and a dash of fresh squeezed lemon.

Monchong with Pea Pesto

Spring is in the air for my mainland friends and family!  Though year round sunshine has become the norm for me, I can still remember the strong desire to open the doors and cook outside on the grill.   Fresh young peas are also a springtime cue for my taste buds.   This seemingly simple puree packs intense springtime flavors!  I found the recipe Food and Wine magazine.  They used shrimp as the protein, which would be delicious as well.  We paired ours with a wilted kale and tatsoi salad.
Here's to hoping your "April showers bring May flowers"!

Ingredients:
1 lb Protein (fish, shrimp, calamari, chicken - your choice!)

3 Tbsp pine nuts (toasted)
2 cups young peas (fresh if you can, frozen if not)
3/4 cup freshly grated Parmesan cheese
1 garlic clove, minced
1/4 cup extra virgin olive oil
1 Tbs freshly squeezed lemon juice

salt, pepper and red pepper flakes to taste


Method:
Sprinkle fish with salt and pepper and grill.

Combine remaining ingredients in a food processor and puree until coarse, thick pesto forms.  Season with salt and pepper.

Plate puree with protein on top and sprinkle with red pepper flakes.  Serve with a side salad and a light, crisp white or perhaps pinot noir!

Arugula Salad with Black Bean, Sweet Potato and Poached Egg

I love a poached egg on anything! This super fast, nutrient pack meal is perfect for a rushed weeknight.  The amounts are easily adjusted to feed just yourself or your family! No more excuses about not eating healthy when cooking for only one!! 

Ingredients:

2 medium sweet potatoes

2 c black beans (or 1 can, remember to rinse well)

1 bunch arugula

1 lemon

1 Tbs olive oil

Salt and Pepper

2 eggs

Parmesan cheese

Method:

Preheat oven to 400F.  Peel and slice sweet potatoes into 1/4-1/2 inch disks.  Drizzle with olive oil and sprinkle salt and pepper and place in preheated oven for 20-30 minutes, turning once. 

Squeeze the juice from the lemon and use about 2 Tbs to 1 Tbs olive oil, mixed well.  Massage into arugula.  

Plate arugula then top with sweet potatoes, black beans and 1 poached egg on top.  Sprinkle with salt and pepper to taste and a small bit of freshly shaved parmesan. 

Tofu Brussel Sprout Stir Fried Rice

I could eat roasted brussel sprouts almost on a daily basis and not mind.  But variety is the spice of life so... Here is another AMAZINGLY DELICIOUS option for those tiny little cabbages :) This recipe is an easy weeknight meal and can use leftover rice if you have some.
This recipe originated from connoisseurusveg.com I have made a few changes.
Serves 6.normal adults or 2 big eaters and 2 little eaters in my case!

Ingredients:
For Tofu:
2 packages of extra firm tofu, drained and gently squeezed dry
4 Tbs light soy sauce
3 Tbs sriracha, a little less or more depending on your spice preference
4 Tbs apple cider vinegar
2 Tbs maple syrup
3 tsp sesame oil

For Brussel Sprouts and Rice:
4 Tbs soy sauce
11/2 Tbs maple syrup
2 Tbs rice wine vinegar
2 Tbs oil, I used olive
1 Tbs sesame oil
1 bunch of scallions, finely chopped, white and green parts separated.
3 garlic cloves, minced
11/2 Tbs fresh grated ginger
5 c of very thinly shaved brussel sprouts
3-4 carrots, chopped into matchstick size
3 c cooked rice.  I use brown rice. When making your rice use a bit less water to make a firmer rice grain.
2 Tbs toasted sesame seeds

Method:
For Tofu:
Preheat oven to 400F and line a baking sheet with parchment paper.  Cut tofu into little, 1/2 in squares and toss in marinade of soy sauce, sriracha, vinegar, syrup and oil.  Remove from marinade and place on lined baking sheet.  Bake for about 15 minutes then gently flip them and brush remaining marinade on top.  Bake for another 15-20 minutes, until slightly crispy in some spots.

For Rice:
Make rice to equal 3 cups cooked.

For Brussel Sprouts;
Mix soy sauce, syrup and vinegar in a bowl and set aside.  Heat 2 oils in wok or large stir fry pan. Add white parts of scallions, garlic and ginger and stir fry for 1 minute.  Add carrots and stir fry for 1 minute. Add shaved brussel sprouts and stir fry for another 1 to 1.5 minutes.  Add rice, soy, syrup, vinegar mixture and continue to stir fry until brussel sprouts a tender but still crisp and bright green, about 3 minutes.  Remove from heat, stir in tofu and top with green parts of scallions and toasted sesame seeds.

Pesto Ono

Ono in Hawaii, Wahoo in other parts of the world.  This dinner is incredibly easy and always a huge hit with my family.  Almost any fish would work.  Salt and pepper the fish and pop it on the grill.  Top with homemade pesto, and sliced fresh tomatoes.  Yum!

Greek Tapas; Gigante Beans

These babies are BIG BEANS! I have trouble finding them regularly so I often substitute large lima beans or even butter beans.  No matter the bean, the end result is a super yummy addition to our Greek Tapas menu. We ate the leftovers at a fun picnic we attended the next day!!
This meal also included cilantro, lime cucumbers fresh from the garden and a baked eggplant, caprese salad.  I substituted avocado for mozzarella and all were very happy with the result!

1 Tbs olive oil
1 medium sweet onion, chopped
2 cloves garlic, minced
1 28oz can diced tomatoes
1 1/2c stock, chicken or veg
1/4 c red wine vinegar
1/4 c Ouzo, plus a little in a glass with equal parts water and an ice cube to sip ;)
1 tsp crushed red pepper flakes
2 tsp fresh oregano
2 tsp fresh flat leaf parsley
2 cans or 3-4 cups of cooked Gigante, or large white bean

Saute onion in olive oil until softened, add garlic and stir until fragrant.  Add remaining ingredients, all but the beans and simmer until reduced by about 1/3.   Add the beans and gently simmer until heated through, about 7 minutes.

Seafood Risotto

Sunday dinner time!  Do not fear risotto!  The majority of recipes for risotto call for slowly adding the liquid and stirring for way more minutes that I care to give.  We have found that adding all of the liquid at the beginning and stirring throughout, yields just as good an outcome.  You can vary the seafood to your taste, scallops, crab, mussels would also be good choices.

4 c Arborio Rice
1 large onion, chopped
2 large carrots, chopped
1 c shiitake mushrooms, chopped
6 c stock, chicken or vegetable
jar clam juice
1 can chopped clams

1 large lobster tail, grilled with shell on, meat chopped
1/4-1/2 lb shrimp, pealed
1/4-1/2 lb calamari

Saute onion in olive oil until softened, about 5 minutes, add carrots and mushrooms and saute for another 5 minutes.  Add rice and stir just to coat.  Add stock, jar of clam juice and juice from can of clams, reserve the clams until the end.  Cook rice at a vigorous simmer, stirring often, until rice is just al dente (almost completely cooked, still a bit firm), add shrimp and calamari and simmer until cooked through.  Add lobster at the end and stir to combine.  Add salt and pepper to taste.  Plate with red pepper flakes and shaved parmesan on top.  A drizzle of white truffle oil also puts this dish over the edge!

Quinoa and Lentils with Roasted Cauliflower

Quinoa (keen-wah) gets a lot of attention these days.  Why??  It is a complete protein! Meaning, it contains all 9 essential amino acids that our bodies cannot make.  It is another low-energy-density food, meaning fewer calories given the volume of food. It has iron and is rich in antioxidants.  You may have heard your doctor or friends suggest an anti-inflammatory diet. Quinoa is a great addition to these diets that help to decrease pain throughout the body.  It is also very easy to make.
We have added red lentils to this dish to give it an extra protein boost and topped with roasted cauliflower and our tahini dressing.  We all licked our plates clean tonight :)  I served it with a fresh from our garden, cucumber and tomato salad.

1 head of cauliflower, sliced in florets
2 Tbs olive oil
Salt and Pepper

1 c red quinoa
1 c red lentils
1 medium leek, white and light green parts only, thinly sliced
1/2 medium red onion, chopped
1 Tbs olive oil
1 c sherry cooking wine, can also use white wine
1 c water

1/3 c tahini
2 Tbs lemon juice
2 Tbs red wine vinegar
1 Tbs olive oil
1 tsp garlic powder
1 Tbs honey
1 tsp salt

toasted pumpkin seeds

Place cauliflower in an oven safe dish and bake at 400 for about 30 minutes, covered only for the first half, until softened and slightly browned.

While cauliflower is baking, saute leek and red onion in olive oil over medium heat until soft and translucent.  Add quinoa, water and sherry, bring to a boil then cover and gently simmer for about 8 minutes.  Add lentils and simmer for about 10 minutes. Add more water if necessary to ensure mixture doesn't burn down. All water should be absorbed at the end of the 10 minutes.  If it isn't, drain it off.

Mix together the tahini dressing while that is cooking and toast the pumpkins seeds as well.

Place quinoa mixture on a plate, top with cauliflower then pour the tahini dressing over the top and sprinkle toasted pumpkin seeds.

Pesto Farro Salad

The temperature is increasing and light, refreshing salads are what I crave on these beautiful summer days.  Never forget the protein and always look for a fresh component; however, you can make many substitutes in this salad depending on your taste and the availability of ingredients.  This is fast, easy, nutritious and delicious! Enjoy!

2 c Pearled Farro
2 c Navy beans (or other white bean), if using canned just use one can, always drain and rinse
1 red bell pepper, chopped
1 jar or can of artichoke hearts, quartered
11/2 c fresh cherry or grape tomatoes
1/3 c red onion, diced
1/2 c kalamata olives
1/2 c toasted walnuts, roughly chopped
3/4-1 c homemade pesto (find recipe here: Pesto )
1 lemon, juiced
1/4 c feta, crumbled

Cook farro in full pot of water at a vigorous simmer for about 20 minutes, drain. Mix all other ingredients and top with lemon juice and feta.

Cioppino

Cioppino is my absolute FAVORITE dish.  It is an involved Sunday dinner, worthy of my birthday, anniversary and "good news" celebratory dinners or just a nice evening in with friends .  The depth of flavor, fresh seafood and of course sopping it all up with a piece of crusty bread, brings me tremendous taste bud pleasure. I hope you love it too!
I served mine with a shaved brussel sprout salad, recipe to follow!

1/4 c Olive Oil
1 large leek, white and light green part only, sliced thinly
1 medium to large onion, chopped
1/4 c parsley, chopped
1 c celery, chopped
5 cloves garlic, minced
2 28 oz cans of whole, peeled tomatoes, crushed (I use a potato masher) use all juices . I like Muir Glen
1 c dry red wine (always use a wine you would drink)
1/4 c balsamic vinegar
2 6.5 oz cans chopped clams with juices
Herbs - 1 Tbs of each of using fresh, 1 tsp if dried - Rosemary, Thyme, Oregano, Basil
1 medium bay leaf
1 tsp dried crushed red pepper (less if you do not like spice)
black pepper to taste
2 c water
1 c white wine

Seafood - Use what you like and what is fresh - ask fish monger for assitance
Use this as basic guide for amounts:
12 medium clams
1 medium to large lobster tail
1 lb firm fish, we used Monchong, I have used Opah and Swordfish in the past, cubed
1/2 lb peeled, deveined shrimp
1/2 lb calamari, sliced

Heat the oil in a large pot.  Add leek and onion and simmer until softened.  Add celery, parsley, and garlic and saute until tender, about 6 minutes.  Add crushed tomatoes and juices and simmer for another 5 minutes. Add red wine, vinegar, clams and juices, herbs, bay leaf, red pepper and black pepper and simmer for 30 minutes, partially covered.
Add water, white wine and clams.  Simmer until they open, do not eat ones that remain closed (about 8-10 minutes).  Add remaining seafood and simmer until fish is cooked through.
Spoon seafood into the bottom of a bowl and ladle broth over the top.  Place a slice of toasted, crusty bread on the side and a bit of shaved parmesan on top.

Sweet Potato, Chick Pea, Quinoa Burger

These burgers are high protein, high flavor and perfect for a hot summer night.  You can easily play with the seasoning to make them spicier or just more to your taste.

I served mine atop some homemade guacamole and alongside a fresh tomato and watermelon salad.

2 medium sweet potatoes, sliced into 1/2 inch rounds

1/3 c quinoa

2/3c water

1 c chickpeas (or 1 can if using canned, drain and rinse)

2 Tbs Tahini
2 tsp smoked paprika

1 clove garlic

1 egg

1/4 c plus a little more whole wheat flour

1 c panko bread crumbs

Preheat the oven to 400 F and roast the sweet potatoes for about 30 minutes, until very soft.  While potatoes are roasting, place quinoa in water in medium saucepan.  Bring water to a boil then reduce heat to simmer, covered, for about 15 minutes or until all water is absorbed.  

Slightly cool potato and quinoa then add to a food processor with chickpeas, tahini, paprika, garlic, egg and flour.  Pulse to blend.  Add a little more flour if needed to make mixture thick enough to form patties, it will be very sticky and wet still.  Dredge burgers lightly in panko and place on a parchment paper lined cookie sheet. Bake at 375 for about 25 minutes until golden brown and firm. 

Quinoa Mango Salad

It's mango season!!  I eat these delicious yellow delights for breakfast, lunch and dinner during the season because they are never the same any other time of the year.  This recipe is a slightly adapted version of a protein, vitamin, mineral and TASTE rich recipe, I received recently from a friend (thanks Grace :) ).
I made this salad early in the week and enjoyed it for easy, delicious and nutritious lunches all week.  1 cup of dry quinoa makes about 2 1/2 to 3 cups when cooked.

1 c red quinoa (uncooked), could use the white or rainbow I like red for the color
1 medium/large mango, cubed
2 c edamame, cooked and shelled
1 red bell pepper, diced
1/2, small red onion, chopped
1 c dried, unsweetened, shredded coconut
1/2 c cilantro, finely chopped
1/3 c raisins
1/4 c toasted walnuts
Juice of 2 limes
3 Tbs Balsamic vinegar
1 tsp coconut oil

Place quinoa in a medium saucepan with 2 cups of water.  Bring to a boil then cover and reduce heat to gentle simmer for about 15 minutes or until all water is absorbed. Stir occasionally.  When done place in a large serving bowl. If using frozen edamame, toss the frozen beans with the warm quinoa to both cool the grain and thaw the edamame.  Place all other ingredients in the bowl and stir to combine.   Make a large salad about 6 main course servings.

Spring Salad

While we, who live in Hawaii, might not get as excited about Spring because of the change in weather, we still get super excited about Spring FRUITS and VEGETABLES!! Aloha asparagus and strawberries!  This salad was very quick and easy to make, was very satisfying and was DELICIOUS!
We always make our weekly trek to the Farmers Market but this week I took my children to the actual farm from whom we buy our veggies.  They allowed the kiddos to pick some of their own daikon, among other things, and I have incorporated it into this salad! Sliced super thin, the pungent taste of the white radish is diminished and even the kids are able to eat and benefit from its nutrients.  Daikon is high in vitamin c, contains anti-oxidants and is a good source of folates, B vitamins and minerals such as iron, calcium and magnesium!
This salad is meant to be a main course,  it has plenty of protein from the chick peas and farro and it is packed with vitamins and minerals.

2 c pearled farro (uncooked)
1 bunch fresh asparagus
1 lb fresh strawberries (organic if possible, strawberries have some of the highest pesticide residue)
2 c cooked chick peas (1 can if using canned, see meaningful modifications and make your own Beans!)
1 medium Daikon, very thinly sliced
1 c flat leaf parsley, finely chopped
1 lemon, juiced
1/4 c olive oil
1 1/2 Tbs honey
2 Tbs red wine vinegar
salt and pepper
1/4 c toasted walnuts
Goat Cheese sprinkled on top

Cook farro in a pot of water at a vigorous simmer for about 20 minutes or until desired doneness.  Grill asparagus and chop into bite sized piece,s allow to cool.  Slice strawberries. Combine all dry ingredients in a large bowl, combine wet ingredients in a small bowl and pour over salad, mix well.  Top with toasted walnuts and cheese.  Serves about 4 if using as a main dish or 6 if it is a side.

Vegetarian Couscous

This is the dish I have always loved most at Moroccan restaurants.  It is incredibly flavorful and traditionally meant for a gathering.  I served my couscous alongside the Moroccan Opah, however it can easily be a stand alone meal.  We ate the leftovers for days!!  You can make many substitutions of the vegetables depending on availability and preference.

2 Tbs Olive oil
2 large onions, sliced into large segments
2 pinches saffron threads
1 Tbs crushed red pepper
1 tsp turmeric
1 tsp cinnamon
1 1/2 tsp ground ginger
1 tsp ground black pepper
3 Tbs chopped parsley
3 Tbs chopped cilantro
1 can (28oz) whole peeled tomatoes, chopped
1 qt stock (chicken or veg)
3 c water
1 sweet potato, cubed
1/2 of one Kabocha squash, cubed
2 c, roughly chopped carrots
1 medium zucchini, chopped
1 c dried currants, or raisins
2 c frozen cooked chick peas (or 1- 14oz can)
1 Tbs honey
2 c (quick cooking) couscous, uncooked
1/2 c slivered almonds, toasted

Heat oil in large stock pot, add onions and cook over medium heat for 10 minutes. Stir in saffron, red pepper, turmeric, cinnamon, ginger, black pepper and saute for 5 minutes.  Add herbs, tomatoes, stock and water and bring to a boil, then reduce heat and simmer for 10 minutes.
Add sweet potato, squash and carrots.  Bring temperature to a vigorous simmer and cook for 10 minutes. Add zucchini, currants and chick peas and cook another 5 minutes, until vegetables are tender.
Cook couscous separately and mound in a large serving bowl making a well in the center.  Spoon vegetable mixture into the center and ladle liquid over the top.  Sprinkle with toasted almonds and serve.