Vegetables & Side Dishes
4 cups spring water
2 ½ tsp. sea salt
1 cup wild rice
3 Tbs. grapeseed oil
1 medium yellow onion, chopped fine
1 small red bell pepper, chopped
1 cup oyster or brown button mushrooms, chopped medium
1 tsp. oregano
1 ½ tsp. cumin
1/4 tsp. cayenne pepper
Bring spring water and 1 ½ teaspoon of sea salt to a boil. Add wild rice and reduce heat to a simmer. Cook until tender, about 45 minutes. Set aside. Pour grapeseed oil in hot skillet. Sauté onion, bell pepper, and mushrooms 5 minutes. Add oregano, cumin, cayenne pepper, and remaining teaspoon of sea salt. Mix well with vegetables. Fold in cooked rice and simmer for 20 minutes.
Butternut Squash Fries
1 medium butternut squash
¼ cup olive oil
Preheat the oven to 350°F. Peel and cut the squash in half lengthways. Scoop out the seeds and then cut each half into fries or wedges. Toss the fries in oil and then place in a single layer onto a baking tray. Bake for 20-35 minutes (depending on the size of your fries) turning once. Remove from the oven and sprinkle with sea salt.
Black-Eyed Peas & Quinoa Stir-Fry
1/2 cup quinoa
1 cup water
1 medium sweet yellow onion, diced
2 Tbs. olive oil
1 Tbs. organic onion sea salt (Redmond Real Salt Brand)
2 cups pre-cooked black-eyed peas
¼ tsp. cayenne pepper
Place the quinoa in a pan with 1 cup water and bring to a boil. Lower heat to a simmer and place the lid on the pan. Cook for approximately 15 minutes or until the water is completely absorbed. Set aside. In a pan, fry the onion in olive oil until the onion begins to brown slightly. Stir in a half tablespoon of onion sea salt. Add the black-eyed peas, remaining onion sea salt, and cayenne pepper. Mix ingredients and cook for 5-7 minutes. Add in the quinoa and mix thoroughly. Serves 4-6.
Chickpeas & Onions (Fried)
2 Tbs. olive oil
½ medium sweet yellow onion, sliced
½ cup of cooked chickpeas
¼ tsp. organic onion sea salt (Redmond Real Salt Brand)
dash of cayenne pepper (optional)
In a large pan heat olive oil. Add onion and sauté until tender, about 4-5 minutes. Add chickpeas and cook mixture until chickpeas begin to brown. Stir in onion sea salt and cook onion and chickpeas a minute or two longer, then remove and serve.
"Quinoa has now been singled out by the Food and Agricultural Organization of the United Nations (FAO) as a food with 'high nutritive value,' impressive biodiversity, and an important role to play in the achievement of food security worldwide."
Soups & Salads
Maple Ginger Salad Dressing
½ cup dark amber maple syrup
½ tsp. ground ginger
1/4 tsp. red pepper flakes
1 tsp. fresh lemon juice or lime juice
½ tsp. sea salt
In a bowl, whisk all ingredients together until they are well blended. Let set in refrigerator for 30 minutes to one hour before pouring over salad, or use as a marinade.
Sweet Coconut-Ginger Creamed Corn
1 Tbs. coconut oil
1 small red onion, cut into ¼-inch pieces
½ tsp. ground allspice
1/4 tsp. sea salt
3 cups fresh sweet corn, from about 6 ears of corn
1/4 tsp. fresh ginger, peeled and grated
1 cup coconut milk
1 Tbs. maple syrup
In a medium-size sauté pan over low heat, combine coconut oil, onion, allspice, and sea salt. Sauté, stirring often until onion browns, about 10-12 minutes. Add the corn and ginger. Raise the heat to medium and cook, stirring frequently until soft, about 5 minutes. Reduce heat to low. Add coconut milk and the maple syrup and simmer, stirring often, about 10 minutes. Season with sea salt and cayenne pepper to desired taste. Serves 4-6.
"Dates grow well in arid areas and they are often considered the 'candy that grows on trees.' Date honey is made from the juice of the fruit."
Date and Walnut Balls
1 cup soft medjool dates
1 cup raw walnuts or brazil nuts
coconut flakes (optional)
Remove pits from dates. In a high-speed blender or food processor, blend the dates and walnuts together slowly until the texture is solid and formable. Form into spoonful balls with your hands. Place nut balls on a sheet cake pan. Sprinkle coconut flakes over the top of the balls (optional). Place pan in the refrigerator for 30 minutes to an hour. Remove and serve nut balls chilled or room temperature.
For all the recipes in Sojourn to Healthy Eating
Kamut Puff Granola
¾ cup maple syrup
½ cup almond pieces
½ cup walnut pieces
½ cup pecan pieces
1 bag (6 oz.) Kamut Puffs Cereal
In a large pot, warm maple syrup over low heat. Slowly stir nuts into maple syrup. Blend well. Remove pot from heat. Add Kamut Puffs. Stir mixture thoroughly, making sure all ingredients are blended well. Spread out mixture on a cookie sheet lined with parchment paper. Refrigerate overnight. Cut granola into 3-inch bars or break mixture into traditional granola pieces.
Note: Add desired amount of sea salt for a sweet and salty granola.