COOK RIGHT  EAT RIGHT  LIVE RIGHT

rice dishes



                                                                                 WILD RICE WITH MIX MUSHROOMS
                                                                                 4 Servings
                                                                                 1 cup Cooked Rice 190 Calories and 1 Serving mushroom 142 Calories
We really love this dish, very earthy, very nutty flavor. When I prepare the plate, want to bring little bit of spring to our table.

Ingredients:

1 cup wild rice mixture, washed with cold water couple of times
1 cup (sliced) Portabella mushrooms
1 cup (sliced) Crimini mushrooms
½ cup (sliced) Shitake mushrooms
½ cup mix Maitake and Alba clam shell mushrooms 
1 big yellow onion cut in rings
2-3 garlic cloves, minced
¼ cup soy nuts
1/3 cup dry cranberries
2-3 fresh thyme springs
1 fresh rosemary spring
Salt and freshly ground pepper

Cook wild rice mixture in salted boiling water for 20-25 minutes, until soften. When it’s ready, stir well, close the lid with clean kitchen towel, set aside.
In a large heavy sauté pan, pour just a drop of olive oil, and add onion and garlic, cook together, until start to caramelize. When onions turn brown color little bit, add mushrooms, thyme and rosemary. Stir occasionally until mushrooms are done; add soy nuts and cranberries, cook just couple more minutes.
Serve wild rice with mushrooms mixture, can be nutritious side dish for fish and poultry in winter days.



                                                              COCONUT MILK WILD RICE WITH GARBANZO BEANS
                                                              4 Servings
                                                              309 Calories Per Serving

Garbanzo beans are great protein source for body. Coconut milk gives silkiness and sweetness to this dish. Of course at the same time extra 200 calories, it's OK to use ones in a while.Coconut milk has many health benefits such as, rich in magnesium and can help you in relieving muscle cramp and built strong bones,whenever you feel muscle cramp or muscle soreness, have some food along with coconut milk. Also rich in manganese and iron,each cup of coconut milk supplies the body with nearly a quarter of daily value of iron. 

Ingredients:

1 cup wild rice mixture,washed,and strained
1 can garbanzo beans,washed,drained, or use dry garbanzo beans,soaked overnight in warm water,then cook in boiling water until soften
1 red jalapenos pepper,seeded,and chopped coarsely
1 1/2 cups coconut milk, you may add 1/4 cup extra if you needed

In a medium size sauce pan,pour coconut milk, add washed wild rice mixture and teaspoon of salt. Bring to a boil,then simmer in low heat about 15 minutes. Add garbanzo beans and jalapenos pepper, cook together another 10-15 minutes,until rice is soften.If rice not cook enough you may add extra 1/4 cup boiled coconut milk at the end,cook until milk evaporated.
Excellent side dish with vegetables and fish.

 Bon appetite !!


 

                                                                                  BIBIMBAP
                                                                                  
2
 Servings
                                                                                  596 
Calories Per Serving

In Korean, bibimbap means "mixed rice" – a dish composed of cooked rice and an mixture of vegetables (and often meat or tofu and an egg), all stirred together with a dollop of hot red pepper paste just before eating.Usually main vegetables are,spinach,carrots,mushrooms,bean sprouts..I just adapted seaweeds instead spinach,and used tofu instead of meat.

Bibimbap is also a great way to eat leftovers if you have little bit of various vegetables and cooked rice in the fridge.Usually serve on hot stone pot (the pot preheated at oven). The heat from the pot makes the rice sizzle and turn crispy on the bottom.
It’s completely comfort food for us during winter.
Gochuchang can find at Korean groceries or international isle of healthy food stores.

Ingredients:

1 cup mix wild rice, steamed 
1 carrot, julienned,cook in 1 teaspoon sesame oil until soften,drizzle with mirin ( Asian cooking wine ) while cooking
Handful bean sprouts,cook 3 minutes in a boiling water,after that seasoned with salt and sesame seeds 
Soaked seaweeds, mix in a little sesame or peanut oil
4 Shitake mushrooms, thinly sliced and sautéed in 1 teaspoon sesame oil
2 inches thick tofu, sliced ½ inches strips, cook in 1 teaspoon sesame oil until turn brown
1/2 Gobo (Burdock root),peeled,cut into matchstick form,cook in 1 teaspoon sesame oil until soften
Handful watercress, washed, pat dry
1 egg, cooked over easy 
1 tablespoon sesame seeds 
1 tablespoon sesame oil 
Soy sauce for taste 
Gochuchang Paste (Korean red pepper paste), recipe follows



Put cooked rice in large, stone pot. Place veggies on top of rice but place separately so you can see each ingredient beautifully placed on rice. Put egg on top. Sprinkle with sesame seeds and drizzle with soy sauce. 

When ready to eat, mix all ingredients together with some gochuchang paste, to taste. The bibimpap should be moist. Add more sesame oil and gochuchang paste if it’s dry. 



                                                                               STUFFED CABBAGE
                                                                               Makes 15 Cabbage Rolls
                                                                               48 Calories Per Roll

This is meatless stuffed cabbage rolls with complex flavors from lots of fresh and dry herbs, cilantro, parsley, dry tarragon, dry basil, dill, pine nuts, currants, elderberries…AND LOOK AT THEIR CALORIES !!  I can have them everyday !!

When you separated leaves from cabbage, cut and take bottom part as a cone shape stem. Gently pull each leaves without tearing.

Ingredients:

1 big cabbage, 15 leaves separated from body
½ cup basmati rice, washed couple times, drain
1 yellow onion, chopped
1 tablespoon red pepper paste
1 tablespoon tomato paste
1/3 bunch fresh cilantro, leaves separated, washed, and chopped
1/3 bunch fresh flat leaf parsley, leaves separated, washed, and chopped
1 teaspoon dry basil
1 tablespoon dry tarragon
1 teaspoon dry dill
2 tablespoons pine nuts
2 tablespoons currants
1 teaspoon elderberries
Salt and freshly ground black pepper
2-3 San Marzano tomatoes with their juice, tomatoes chopped roughly
1 cup home made vegetable stock

Bring a large pot of salted water to a boil. Add the cabbage leaves and cook, until tender, about 4 minutes. Take the leaves into a ice bath in the icy cold water filled bowl. This will stop their cooking and keep  the leaves vibrant color. Set aside.

Heat one teaspoon olive oil in a medium skillet over medium heat. Add the onion, red pepper paste, tomato paste, little bit of water and rice, and cook, stirring, until soft, about 7 minutes. Stir in pine nuts, currants, elderberries, parsley, cilantro, dry tarragon, dill, basil and add 1 cup of vegetable stock. Cook with closed lid, stirring occasionally, until fragrant and rice is soften, about 15 minutes more.You may add more vegetable stock if needed. Season with pepper to taste.

Lay the cabbage leaves on a work surface. Slice off the ridged part of the thick rib at the bottom each leaf, creating a level surface over the leaves. Place about 1/2 cup of the rice mixture in the bottom center of each roll. Roll the bottom of a leaf over the rice mixture, fold in the sides, and continue rolling forward until completely closed. Repeat with the remaining leafs. Arrange the rolls seam side-down in a large shallow sauce pan. Pour tomato juice and chopped tomatoes top on them. Close lid, cook until cabbage leaves change their color on pale, about 20 to 25 minutes more.

Serve cabbage rolls with plain yogurt.

Bon appetite !!


                                                                   BROWN RICE - ASPARAGUS NEST
                                                                   Makes 4 Nests
                                                                   381 Calories Per Serving

This dish has everything you need, grain, bean, and vegetables. Nest form and spring vegetables will be perfect complement on your Easter table.

Asparagus needs to be trim at the bottom, and if has thick stem, needs to peel, just thick parts except heads by using vegetable peeler.

Ingredients:

8 asparagus stems, washed, trimmed at the bottom about 1 inch, grilled or cooked in a pan
1 cup brown rice, washed couple of times, steamed with salt and pepper
1/2 cup dry adzuki beans, washed, soaked overnight, cooked in boiling water until soften
1 tablespoon black sesame seeds, toasted
1 avocado, cut into small pieces
Seaweed, soaked in water until soften,then drain
Salt and freshly ground black pepper

Miso Broth Ingredients:

1 lemon, sliced
1/2 orange, sliced
1 inch fresh ginger, chopped
1 garlic cloves
Handful seaweeds
1 tablespoon white miso
1 tablespoon mirin

In a large bowl, mix steamed rice with black sesame seeds, soaked seaweeds  and avocado. Set aside.

In a small sauce pan, put lemon slices, orange slices, ginger, garlic, and seaweeds. Bring it to a boil, then turn the heat off. Add miso and mirin, stir until combine. Let the broth sit for 10 minutes.

In a serving plate, place decorating ring or cookie cutter in the middle of plate. Put asparagus at the bottom, then spoon rice into center with pressing back of spoon. Finish top with spoon of adzuki beans. Add couple spoons of seaweed broth around the rice nest.

Enjoy !!


                                                             STEAM RICE WITH MIX VEGETABLES
                                                             8 Servings
                                                             271 Calories Per Serving

I had bunch of vegetables in the fridge, and I was thinking what to do with them. Suddenly I remembered my  friend Senay was talking about Persian crust rice-vegetable dish all the time. Unfortunately I didn't remember the whole recipe,but I want to make it in my way with miso and hot sauce that are not very Persian. So here we are,end up with beautiful,crunchy outside,soft inside rice-vegetable cake.

Ingredients:

3 cups wild mix rice,steamed
Half bunch of asparagus,thick stems peeled with vegetable peeler,cut into small pieces
1 leek,washed well with sitting in water filled bowl, cut thinly
1/2 pound green snap beans,cut in half
1 tablespoon white miso
1/2 cup hot water
1 tablespoon Korean spicy red pepper sauce
Salt and freshly ground black pepper
1 tablespoon olive oil

In a frittata pan or large saute pan,pour olive oil,add beans,asparagus and leek. Add salt and pepper.Cook just for couple minutes. Add steamed rice on top of the vegetables, and press tightly with your spatula.

In a small bowl,mix hot water,miso and red pepper sauce. Pour top on the rice mixture. Close lid and cook for 10 minutes on low heat. Then flip your pan,and cook another side for 10 to 15 more minutes on very low heat.

Flip rice cake on a large platter,serve with your protein dish. 



                                                             PERUVIAN BROWN RICE WITH GREEN LENTIL
                                                             Makes 4 Servings
                                                             320 Calories Per Serving

This is a Peruvian recipe made with brown rice and green lentils. Traditionally served with fry egg on top.

Green lentils have rich - nutty flavor and very good source of cholesterol lowering fiber. They contain 6 important minerals, vitamin B, lots of protein and literally no fat. Lentils are really important legumes in our daily diet.

Ingredients:

1 cup brown rice, washed couple of times
1 cup dry green lentils, washed and check for stones
2 shallots, chopped
2 garlic cloves, minced
1 tablespoon olive oil, separated
1 tablespoon red pepper paste or chili paste
4 eggs for garnish

In a small pot, fill with 2-1/4 cups water and add salt. Bring it to a boil, then simmer on low heat with close lid, for 25-30 minutes. Turn the heat off and let it rest for 10 minutes with closed lid.

In a small pot, fill with water and add salt. Cook lentils until they are soften, about 20 minutes. Drain and stir into rice.

In a large pan, pour half of olive oil, sautee onion and garlic together. Add red pepper paste and stir to corporate. Add rice- lentil mixture into pan, cook by pressing with spatula, make a crust at the bottom, about 10 minutes. You can stir occasionally to make sure new crusts formed.

In another pan, pour rest of the olive oil, cook eggs.

Serve rice with fry eggs on top.

Enjoy !!



                                                    FRESH PEA - GRILLED VEGETABLES QUINOA WITH BEET HUMUS
                                                    Makes 4 Servings
                                                    388 Calories Per Serving

This one is a well balanced dish that provides plenty of protein, daily vegetables and nuts. This full plate has only 388 calories and it will satisfy and fill you for a long time.

Beet humus doesn't contain garbanzo beans and oil. It's a really fun, DELICIOUS side dish..

Quinoa is one of the latest superfood, a species of Goosefoot, is a grain like crop grown primarily for edible seeds. It's a good source for magnesium, a mineral that helps to relax the blood vessel. Also good source for riboflavin ( vitamin B2 ) and fiber. 

Cooking quinoa can be little tricky. Washing is important, you have to rinse at least 5 changes of water in a bowl, by rubbing grains with your fingers, try to take outer - bitter part away. Then you have to cook quinoa in boiling water, finally to make them fluffier, let them sit on the steam for another 10 minutes.

Quinoa is available at healthy food stores in different color variety, such as red, yellow or mix color


Ingredients:

2 medium size zucchinis, peeled, sliced 1/4 inch thick
10 mix variety olives, pitted, sliced
1 avocado, sliced
3 roasted red peppers, sliced thinly
Salt and freshly ground black pepper
Pinch of cayenne pepper
Pinch of red pepper flakes
1 cup mix color quinoa
2/3 pound fresh English peas, pods discarded
1/2 lemon, juiced

In a small saucepan, fill with salty water, bring it to a boil. Add fresh peas and cook for 5 minutes, or until they are soften. Drain, put in a icy water bath to stop their cooking process. Drain and set aside.

Brush zucchini slices with olive oil on both sides, sprinkle with salt and pepper. In a grill pan, grill zucchinis until they are tender. Cut slices into small cubes.

Rinse quinoa in 5 changes of water in a bowl, rubbing grains with your fingers, try to take out outer skin. Let them settle after each time before filling the bowl with water again. If quinoa does not settle, drain in a large mesh sieve after each rinse.

In a large pot, fill with water and add salt. Bring it to a boil and cook quinoa in boiling water for 10 minutes. Drain, rinse under cold water. Reserve some boiling water and fill pot with that water again about 2 inches. Set quinoa filled sieve over the pot ( quinoa should not touch water ) Cover pot lid with clean kitchen towel and close on top of sieve. Let quinoa sit over the steam for 10 to 12 minutes. It will make quinoa fluffy and light.

In a large mixing bowl, mix olives, avocado slices, red peppers, fresh peas, grilled zucchinis and cool quinoa together. Season with salt and pepper, and add lemon juice, cayenne and red pepper flakes.

BEET HUMUS INGREDIENTS:

2 beets, brushed well under cold water, trimmed both ends
2 tablespoons tahini sauce
1 tablespoon lemon juice
2 tablespoons walnut
5 mix variety olives, pitted
1/4 cup water
1 garlic clove

Roast beet in 425 F degrees oven by wrapping aluminum foil tightly, about 1 hour 20 minutes. Peel the skins, cut into small pieces. Reserve some pieces for serving.

In a food processor, put all the ingredients and cooked beets and puree together. 

Serve with quinoa and garnish beet humus with feta crumbles, sunflower seeds, beet slices and edible flowers. 

Bon appetite !!



                                        RED WHEAT BERRY - SAFFRON PILAF
                                                                   Makes 4 Servings
                                                                  339 Calories Per Serving

This is a traditional Persian rice recipe, but I twisted using red wheat berries instead of rice and added carrot. and onion.It's another example for "whole in one dish", you can get whole wheat, nuts, dry fruits and vegetables from one meal.

 It's unbelievable delicious and nutritious. Sweet, nutty -chewy and very filling.. Perfect side dish for your other protein meal.


Ingredients:

1 cup dry red wheat berries, soaked overnight, cooked in boiling water until soften
1 large carrot, peeled, grated
1 yellow onion, chopped
1 teaspoon olive oil
1/4 cup pine nuts, toasted
1/4 cup currants
4-5 dry apricots, chopped
Pinch of saffron
Salt and freshly ground black pepper
1 teaspoon all spice
1/4 cup almond, chopped, toasted
1/4 teaspoon dry ginger
Pinch of sugar

in a small bowl ,pour warm water and sprinkle saffron into bowl. Allow saffron to dissolve little bit.

In a pot, pour olive oil, cook onion and carrot together. Add pinch of sugar. Cook by stirring constantly, until onion and carrot soften and melted, about 30-35 minutes.  You can add 1/4 cup hot water if needed. Add chopped apricots, currants and saffron. Season with salt and cracked pepper. Add allspice and cooked red wheat berries. Mix well. Add another 1/4 cup hot water, and cook until water evaporated completely.

Add dry ginger, and toasted pine nuts and almonds into pilaf. Mix until combine.

Bon appetite !!



                                       EGGPLANT WRAPPED BROWN RICE
                                                                 Makes 4 Servings
                                                                 228 Calories Per Serving

Grilled eggplant slices give sweet note to this earthy dish. It looks wonderful and taste delicious. It would be a nice conversation piece on mother's day table.

Before cooking eggplant (either grill or fry ), slices should wait in cold - salty water for 1/2 hour, then pat dry them with paper towel. It helps to prevent their bitterness.

The difference between brown and white rice is not just color ! A whole grain rice has several layer..Production of brown rice; by removing only the outermost layer, the hull, of the rice kernel which is least damaging to the nutritional value.

Brown rice is excellent source for manganese, selenium and magnesium. It's also rich in vitamin B 1,B 3, B 6..

Ingredients:

1 large eggplant, washed, peeled irregularly, sliced 1/4 inches thick, waited in cold-salty water for 1/2 hour, drain, pat dry
1 cup brown rice, washed, drain
Salt and freshly ground black pepper
2 tablespoons olive oil
1/2 tomato skin for garnish

In a medium saucepan, put rice and 2 cups of cold water together. Add salt and pepper. Bring it to a boil, then simmer with closed lid for 25 minutes. When water evaporates completely, stir well and let it rest with clean kitchen towel wrapped lid for 10 more minutes.

Brush eggplant slices with olive oil and season with salt and pepper. Grill them until cook completely. 

In a small bowl, pour water and make sure to moist all around. Drain water. Place eggplant slices, overlapping each other, some parts must be hanging over the bowl. Fill inside of bowl with cooked rice, and by pressing with back of spoon flatten the surface. Fold hanging part of eggplant slices over the rice. Flip it over with flat dish.

Garnish with peeled tomato skin, try to give a rose shape.

Bon appetite !!



                                                 SPELT BERRY- POTATO BALLS WITH BLACK LENTILS AND YOGURT
                                                 Makes 4 Servings
                                                 344 Calories Per Serving

This dish loaded with good quality proteins from spelt berries, lentils and yogurt.
I try to corporate recipes with yogurt as much as I can. Besides I LOVE YOGURT, it's necessary in our daily diet.

Yogurt is easier digest than milk, especially many people cannot tolerate milk either because of allergy or lactose intolerance, can enjoy yogurt. It's very rich source for calcium, and also improves bioavailability of other nutrients, like vitamin B. Yogurt can help to boost immune system, especially for elderly and infants. Yogurt is excellent source of protein; eating 8 ounces yogurt gives 20 % daily protein requirement for most people.

Spelt berry is a wonderful nutritious-ancient grain with nutty flavor. Spelt can be good alternative for people who are intolerant to wheat. It helps to reduce atherosclerosis, and reduce LDL cholesterol level. Good source for fiber, protein and significant cardiovascular benefits, what else we can want..

Ingredients:

1 cup dry spelt berry, soaked overnight, cook in boiling-salty water for 30-35 minutes
2 medium potatoes, boiled, mashed
1/2 cup cheddar cheese, grated
Salt and freshly ground black pepper
1/2 cup dry black lentil, cooked in boiling-salty water for 20 minutes
1 1/2 cups plain Greek yogurt
1 large shallot, chopped
1 teaspoon cumin
1 tablespoon red pepper paste or tomato paste
1 teaspoon olive oil

In a medium bowl, mix spelt, mashed potatoes, cheddar cheese, salt and pepper well. Make a small balls  from mixture. Place onto parchment paper lined baking sheet, and bake for 15 minutes or until cheese is melted.

In a large pan, pour olive oil, saute shallot, until became translucent. Add lentil and cumin. Season with salt and pepper.
Cook together for couple minutes.

In a small bowl, mix yogurt with 2 tablespoons water. Set aside.

In a small bowl, mix red pepper paste with 1 tablespoon water. Set aside.

In a serving dish, place spelt-potato balls, pour yogurt and pepper paste on top. Finish with black lentils. garnish with fresh thyme flowers.

Bon appetite !!



                                                                   BULGUR SALAD WITH GREEN LENTILS
                                                                   Makes 6 Servings
                                                                   226 Calories Per Serving

This salad is a great way to eat whole wheat bulgur with lots of greens. It's easy to prepare and delicious-healthy side or main dish for lunch and dinner table.

Bulgur is high in fiber and protein; low in fat and calories. It's an excellent grain can fill you without adding extra pounds. You can mix soften bulgur with grilled vegetables, or Middle Eastern and Asian flavors..


LOOK AT THE CALORIES !!

Ingredients:

2 cups medium coarse bulgur
2 cups hot boiling water
1 cup green lentil, cook in boiling water until soften, drain
2 tablespoons tomato paste
2 tablespoons red hot pepper paste
1 lemon, juiced
Salt and freshly ground black pepper
1 teaspoon cayenne pepper
1 teaspoon turmeric
1 tablespoon olive oil
Handful fresh flat leaf parsley, chopped
4-5 green onions, sliced thinly
Handful fresh mint, chopped
3 garlic cloves, minced
3-4 springs fresh oregano, chopped
3-4 springs fresh thyme, chopped
Handful fresh basil, chopped
3-4 springs fresh summer savory, chopped

In a large glass bowl, pour bulgur and 2 cups hot boiling water. Mix lightly, cover with lid and let stand for 15-20 minutes, or until bulgur fluffy and soften.

Place bulgur in a big salad bowl, mix with tomato and pepper paste, until combine throughly. Add garlic, green onion,lemon juice and olive oil. Season with salt, pepper, cayenne and turmeric. When mix completely, add chopped herbs and toss together. Finish with cooked lentils, after that point gently mix to prevent lentils from smashing.

Bon appetite !!



                                                  BUCKWHEAT GROAT- RICOTTA STUFFED RAINBOW CHARDS
                                                  Makes 18-20 Rolls
                                                  191 Calories In 5 Rolls

Rainbow chard is growing crazy in our veggie garden, that means you'll see more chard recipes here from now on. Well balanced dish, ricotta provided creamy and sweet texture against chard, yogurt and buckwheat groat tartness.

You can substitute buckwheat groat with bulgur, brown rice or anything you like.

While many people think buckwheat groat is a cereal grain, it'sactually a fruit seed which is related to rhubarb and sorrel family. It would be a good substitute for people who are sensitive to wheat. This grain is good protective for your cardiovascular system, by helping lowering LDL cholesterol ( bad cholesterol ) and increasing HDL cholesterol ( health promoting cholesterol ). Good source for magnesium, which help to relax blood vessel while lowering blood pressure. I can count so many other benefits about buckwheat groat, such as lowering the risk of diabetes, helping prevent gall bladder stones, cardiovascular benefits especially for postmenopausal women, etc..


Ingredients:

1 bunch rainbow chard leaves, about 20 leaves
1 cup buckwheat groat, washed, drained, cooked in a boiling water until soften a bit, but still has a bite, cooled
3 tablespoons ricotta cheese
Handful mix fresh herbs, such as mix variety basil, dill, oregano, tarragon, chopped

Salt and freshly ground black pepper
1/2 cup plain Greek yogurt, diluted with water
Cayenne pepper for seasoning

In a medium bowl, mix cooked buckwheat groat, ricotta cheese, mix herbs, salt and pepper.

In a large pot, fill with water, bring it to a boil, cook chard leaves for a minute, take the leaves out with a slotted spoon before soften too much. If you let leaves sit on the boiling water more than enough, leaves will tear easily. Put leaves in an ice and cold water filled bowl to stop cooking process. Drain.

On a clean cutting board, lay out each chard leaves flat, cut thick middle stems out with V shaped cut. Place 2 teaspoons fillings on center, and close two sides over the filling, then make a tight roll.

Transfer rolls into shallow cast iron pot, put them closely each other without leaving any room. Pour 1 cup hot water over the rolls, and place small porcelain dish on top. Dish will secure them and prevent tearing. Cook until all the water evaporated. Let it cool, when they cool they can hold better.

Serve with diluted yogurt and sprinkle cayenne pepper.

Bon appetite !!



                                                                                      BULGUR CAKE
                                                                                       Makes 8 Slices
                                                                                       294 Calories Per Slice

This amazing tasty bulgur rice cake can go with anything, fish, salad or as an appetizer. It's very easy to make, and loaded with greens, nuts and cheese.

Bulgur wheat is a whole - grain food ( which bran and germ of the wheat will remain in your meals, health benefits will be countless ), and can made from different wheat species, but most often durum wheat. Bulgur is a good source of fiber, minerals such as magnesium, and protein.


Ingredients:

1 1/2 cups dry coarse bulgur, washed and cooked in a boiling water until soften, drained
10-12 kale leaves, washed, chopped
1 small leek, sliced thinly
1 yellow onion, chopped
3 large organic eggs, whisked
4 tablespoons panko or any breadcrumbs
5 tablespoons all purpose flour
1 1/2 cups cheddar cheese, grated, reserve couple tablespoons of them for topping
1/2 cup walnut, chopped
1 tablespoon baking powder
Salt and freshly ground black pepper
1 teaspoon ground cumin
1 teaspoon turmeric
1 teaspoon olive oil

In a large pan, pour olive oil, sautee onion until translucent. Add leek and kale leaves, sautee few more minutes, until kale wilted.

Preheat oven to 375 F degrees.

In a large mixing bowl, put bulgur, leek-kale mixture, whisked eggs,breadcrumbs, flour, baking powder, chopped walnut, salt, pepper, cumin, turmeric and finally grated cheddar. Mix well until combine.

Place mixture into well oiled springform cake pan, Flat top by pressing with spoon. Bake bulgur cake for 40 minutes. Before end of baking time, sprinkle with reserved cheddar on top.

Bon appetite !!



                                                           RYE BERRY WITH FENNEL - RADISH - SNAP PEA SALAD
                                                           Makes 6 Servings
                                                           169 Calories Per Serving

I couldn't resist when I saw fresh peas at the market, and came home with bags of English peas, sugar snap peas, pea shoots and radishes. This refreshing salad has everything you need, whole grain, fruits, vegetables, seeds and greens.. It goes with everything but how about, freshly home-baked whole wheat rolls, thickly spread with smashed pea-herb mixture over the slices with this crunchy summer salad ? Pea exravaganza, indeed.. 

Rye berries; like all the other whole grains; contain bran and germ part of wheat; means retains large amount of nutrients in contrast to refined wheat products. They are good source of fiber and magnesium. They can help to lower the risk of type 2 diabetes ( also better grain choice for who already has diabetes ) and can fight with cancer with their anti-oxidant properties.

Ingredients:

2 cups sugar snap peas, cooked into boiling water for 2-3 minutes, drained into ice fill water
2-3 radishes, slice paper thin with mandoline
1 orange, segments only
1 apple, sliced thinly
1 cup organic rye berries, cooked into boiling water until soften about 35 minutes, drained
1/4 cup freah peas, cooked into boiling water for 2-3 minutes, drained into ice fill water
1 small fennel bulb, sliced thinly with mandoline
1 cup fresh herbs, such as basil, dill, mint, lemon verbena, lemon balm, tarragon, cut into ribbons
1 cup mix greens, such as baby arugula, mizuna, cabbage sprouts..
1 teaspoon black sesame seed
1 teaspoon olive oil
1 lemon, juiced
Coarse salt and freshly ground black pepper
Eatable flowers for garnish, optional
2 tablespoons goat cheese, crumbled

In a small bowl, whisk olive oil, salt, pepper and lemon juice together. Set aside.

In a large salad bowl, toss all the ingredients. Drizzle with vinegarette, and sprinkle with goat cheese crumbles and eatable flowers. Finish with sesame seeds.

Bon appetite !!



                                                                          GARLICKY BULGUR KEFTEDES
                                                                          Makes 6 Servings
                                                                          385 Calories Per Serving

This can be delicious and nutritious side dish with your entrees. Bulgur's satisfying - chewy texture and nutty taste, perfectly balanced with slightly sweet note from garlicky tomato sauce. Shaping is little time consuming, but I think they are looking awesome in that way..

Minimally processed bulgur wheat,
is low in calories and fat and contains higher fiber than brown rice. It's also rich in vitamins and minerals ( manganese and magnesium ). In middle Eastern cuisine, traditionally used to make Tabouleh and pilafs..It can be healthy choice in your daily diet

Very fine bulgur, also called French couscous, can be found at healthy food stores. I'll post home-made red pepper paste recipe soon, waiting for their season..

Ingredients:

2 cups very fine bulgur
1/2 cup seminole flour
1 cup all purpose flour
2 1/2 cups water, hot
1 tablespoon salt
1 tablespoon red pepper paste
1 tablespoon tomato paste
Handful fresh flat leaves parsley, chopped

Sauce:

1 teaspoon grapeseed oil or any vegetable oil
5-6 garlic cloves, in a hand mortar pound with pinch of salt
3 big tomatoes, grated
1 tablespoon red pepper paste
1 teaspoon dry cumin
Freshly ground black pepper
1/2 cup walnut, chopped

In a large bowl, put bulgur and seminole flour. Pour hot water, and add chopped parsley, tomato and red pepper paste. Knead with your fingers for couple of minutes. Add flour and keep kneading until mixture hold itself without crumbling as a paste texture. If mixture is too dry, add little bit of water, or if mixture is too soft add little bit of flour.

Take hazelnut size pieces from mixture, roll in your hands, and press with your finger on center to shape them.

In a large pot, fill with water, add salt and 1/2 lemon juice, bring it to a boil. Add bulgur keftedes into boiling water, simmer and cook for 10 minutes. Drain and set aside.

For Sauce:

In a medium pan, pour vegetable oil, add red pepper paste, grated tomatoes and pounded garlic cloves. Add cumin and pepper and cook for 10 minutes on low heat. Turn off the heat, add chopped walnuts.

In a serving plate, place bulgur keftedes, pour tomato-garlic sauce on top. Sprinkle with more fresh parsley.

Bon appetite !!



                                                       FARRO WITH PUREED BEET AND GUACAMOLE MY WAY
                                                       Makes 3 Servings
                                                       472 Calories Per Serving

This is one of my own fun and delicious recipe.. Pureed beet mixed with farro and served with deconstructed guacamole. It's delightful to look and taste.. Very light, wine and balsamic vinegar reduction marinated cherry tomatoes, fresh figs and cherries bring different flavor harmony into your mouth; perfect for summer days..


Ingredients For Beet Farro :

1 cup farro, washed couple times, cook in a boiling salty water until soften, drained
2 tablespoons dry cranberries
1 tablespoon sunflower seeds
2 tablespoons walnut
1 medium size red beet, brushed well, peeled, cut in half
1 teaspoon olive oil
1 lemon, juiced
1 tablespoon water
Salt and freshly ground black pepper
Purple leaf basil sprouts for garnish

In a food processor, grate beet with small holes. Add sunflower seeds, walnut, olive oil, lemon juice and water. Pulse until pureed completely.

In a medium bowl, mix farro, pureed beet and cranberries. Season with salt and pepper. Garnish with purple leaf basil sprouts.

Deconstructed Guacamole Ingredients:

1 avocado, pitted, sliced
1 garlic clove
1 teaspoon olive oil
Handful fresh cilantro and parsley mixture, leaves only
1 lime, juiced
3 kale leaves, thick middle stem removed, sliced thinly with herb scissor
8-10 mix color cherry tomatoes, cut in half
5-6 Bing or Rainier cherries, pitted, cut in half
Handful pink currants, berries only
4 small size fresh figs, washed, cut in half
2 tablespoons aged balsamic vinegar
1/2 cup red wine
Salt and freshly ground black pepper
1 cherry bomb pepper, sliced
Small leaf fresh herbs, such as Greek basil, thyme, tarragon..

In a food processor, place avocado slices, add lime juice, cilantro, parsley, garlic, and cherry bomb pepper slices. Add olive oil slowly when motor running,  until pureed. Season with salt and pepper.

In a small pan, pour wine and balsamic vinegar. Reduced until half of beginning amount. In a medium bowl, place cherry tomatoes, cherries, currants and fig slice, pour reduction mixture on top. Mix with fresh herb leaves. Let them stay in reduction mixture for 5 to 10 minutes.

With plating ring, first place avocado puree, flat with spoon back, then layer with kale slices and mound with cherry tomatoes, cherries and figs.

Bon appetite !!



                                          WHOLE WHEAT DOUGH COVERED BROWN RICE - VEGETABLE CAKE
                                          Makes 12 Slices
                                          341 Calories Per Slice

Although I named and it looked like a cake, hardly believe actually it's a rice dish.. Layer of cooked golden brown rice and sautee eggplants, zucchini and peppers, covered by slightly sweet whole wheat dough. DELICIOUS, you can not get enough of it.. It will be a real conversation piece on your table with perfect presentation and taste.. You can use sauteed meat or chicken instead of vegetables, if desired.. When serving, it can sliced easily, slices hold like a cake.

When processing the brown rice, removes only outermost layer, the hull, from the rice kernel, means the least damaging the nutritional value. The milling and polishing process that converts brown rice into white rice destroys most of the vitamin B3, B1, B6, manganese, phosphorus and all the dietary fiber and essential fatty acids.


Ingredients For Whole Wheat Dough:

1/4 cup plus 1 tablespoon grapeseed oil
3 large organic eggs
1/4 cup plus 3 tablespoons Greek yogurt
1 1/2 teaspoons salt
2 1/2 cups plus 2 tablespoons whole wheat flour, plus more for rolling out

Filling Ingredients:

2 cups golden brown rice, washed couple times until water run clear
1 yellow onion, chopped
1/4 cup currant
1/4 cup pine nuts
1/2 teaspoon ground cinnamon
1/2 teaspoon allspice
3 cups water
1 teaspoon grapeseed oil
2 Chinese eggplants, peeled in a row, cut in small cubes
2 zucchini, peeled, cut in small cubes
1 yellow bell pepper, cut in small cubes
1 cherry bomb red pepper, cut in small cubes
1 cup fresh green peas
1 teaspoon olive oil
1 tablespoon red pepper paste or tomato paste
Salt and freshly ground black pepper
Handful almond, sit into hot water for 5 minutes, peeled skins

Soak rice in a hot water for 5 minutes. In a large pan, pour 1 teaspoon grapeseed oil, sautee yellow onion and pine nuts until translucent and pine nuts turned lightly brown. Add rice and stirring constantly, cook for 5 minutes, until rice became translucent. Add currants, cinnamon, allspice, salt and pepper. Add water, with closed lid, cook rice without stirring, until water evaporated completely. Stir lightly, cover with paper towel, and let it rest for 10 minutes.

For vegetable fillings; in a large pan, pour 1 teaspoon olive oil, and red pepper paste. Add eggplants, zucchini, yellow bell peppers and cherry bomb peppers, and green peas. Sautee until soften. Season with salt and pepper.

For dough; in a large bowl, mix eggs, oil, yogurt,  salt. Slowly add flour, until became a smooth dough. You may need less or more flour, depend on your flour brand and room humidity, etc.. Let dough rest for 15 minutes.

Preheat oven to 375 F degrees.

Place dough onto lightly floured surface, and roll out with pastry roller, bigger than your cake pan. 

Oil well cake pan with brush, and place almond evenly at the bottom. Place dough evenly, leaving edges outside. Fill inside of pan with layer of rice and vegetables. Cover top with edges of dough tightly by pressing your fingers.

Bake rice cake for 20-25 minutes, or until lightly brown on top. Let it cool for 10 minutes, then flip over on the serving dish.

Bon appetite !!



                                                        MILLET - GARBANZO BEANS PATTY ON MIX GREEN 
                                                        Makes 4 Servings
                                                        390 Calories Per Serving

This one is very satisfying and filling main dish salad or starter with protein bomb millet and garbanzo beans cakes / patties sit on the kale, chard, purslane and herb bed which is perfectly paired with slightly sweet ground cherries, cornelian cherries and cherry tomatoes..

When buying millet, always prefer organic variety.. Smelling is a good test for freshness, if it smells musty just simply pass.. Depends on the cooking
methods, millet can be creamy like mashed potatoes, or fluffy like rice.. Millet is excellent source for magnesium, phosphorus and manganese..Millet and other whole grains also can help to reduce risk of type 2 diabetes.


Cornelian cherry is widely consumed in Europe but unfortunately little known in the US. They are potent antioxidant and good for people who have diabetes.

Ingredients For Millet - Garbanzo Bean Patty :

1/2 cup organic dry millet, washed in a sieve until water runs clear
1 cup organic dry garbanzo beans, washed and soaked overnight, drained, cooked in a salty-boiling water until soften, drained
1 organic garlic clove, peeled
2 large organic eggs, lightly whisked
Handful fresh flat leaf parsley and cilantro, leaves only
Handful fresh herbs, such as thyme, oregano, mint
1 teaspoon salt and pepper for taste
1 teaspoon grapeseed oil or any vegetable oil

In a medium saucepan, pour 1 1/2 cup water and millet, bring it to a boil, then with closed lid simmer for 20 minutes, until water absorbed completely. Take the lid out, and fluff millet with fork. let it rest for 10 minutes by covering with piece of paper towel on top.

In a food processor, put garlic, parsley, cilantro, and herbs. Pulse until coarsely chopped. Add garbanzo beans and salt; pulse couple of times more, until coarsely chopped.

In a large mixing bowl, mix garbanzo beans mixture with millet and eggs. Use plating rings or cookie cutter for shaping the patties. It would be easier if you shape them in the pan before cooking.

In a large pan, pour 1 teaspoon grapeseed oil. Cook patties until golden crust forms.

Serve on green salad-cherry bed.

Green Salad Bed Ingredients:

5 organic kale leaves, sliced thinly
4-5 organic chard leaves, sliced thinly
10-12 organic purple basil leaves, sliced thinly
Handful fresh organic mint, leaves only, sliced thinly
1/4 cup cornelian cherry, pitted, sliced
Handful ground cherry, cut in half
5-6 organic mix color cherry tomatoes, cut in half
Salt and freshly ground black pepper
1 teaspoon olive oil

In a medium bowl, gently toss all the ingredients.

Bon appetite !!



                                                    WARM QUINOA STUFFED PATTY PAN SQUASH AND ZUCCHINI
                                                    Makes 12 Servings
                                                    147 Calories Per Serving

This is an amazing delicious veggie and rice dish for any occasion.. You can use patty pan squashes or regular zucchini halves for shelling. Cooking and fluffing quinoa can be tricky and unfamiliar to many people, but when you learn how to do it, very easy to cook and rewarding with lots of health benefits from quinoa..

Quinoa provides concentrated amount of antioxidants. Probably most striking health benefit provided by quinoa is overall nutrient richness besides anti-inflammatory properties. The most common type of quinoa is off-white color but also can be found red, black and mix varieties. Quinoa available in prepackaged containers as well as bulk bins. I always buy from bulk in small amount to ensure its maximal freshness.


Ingredients:

1 cup organic mix variety quinoa
2 tablespoons organic raisin
1 tablespoon organic dry cranberry
5 organic dry figs, diced
1 tablespoon organic sunflower seeds
1 organic lemon, juiced
1 organic avocado, pitted, diced
1/2 teaspoon ground cumin
1/2 teaspoon coriander
Pinch of smoke paprika
1 teaspoon olive oil
3 tablespoons organic almonds, toasted, chopped roughly
Salt and freshly ground black pepper
3 organic patty pan squash, cut top part, and scoop out inside
4 medium size organic zucchini, cut in half, scoop out inside
1 tablespoon grapeseed oil
Cherry tomatoes for garnish, lightly roasted

In a large bowl, rinse quinoa in 5 changes of water, drain into mesh sieve, rubbing grains under cold running water.

In a medium saucepan, fill with salty water, bring it to a boil. Cook quinoa for 10 minutes in boiling water. Drain in a sieve and rinse under cold water. Save 2 inches of boiling water in the same pot, set sieve with quinoa over saucepan without touching the water. Cover with clean kitchen towel covered lid by folding edges of towel up over the lid. Steam quinoa until becomes fluffy about 10 more minutes. Transfer quinoa into large bowl, let it cool by stirring occasionally.

Mix quinoa with sunflower seeds, cranberries, raisin, fig, lemon juice, olive oil, chopped almonds, cumin, coriander, paprika, salt, and pepper. Stir avocado pieces gently. set aside.

In a parchment paper lined baking sheet, place patty pan squashes and zucchini halves. Brush inside and out with grapeseed oil. Roast them until soften about 20 minutes.

Stuffed quinoa salad inside of squash and zucchini halves. Garnish with cherry tomatoes on top.

Bon appetite !!



                                                            BLACK - RED RICE AND MIX BEANS TORTILLA
                                                            Makes 6 Tortillas
                                                            255 Calories Per Tortilla

This delicious and nutritious tortillas or crepes are perfect for breakfast, lunch or dinner. While you're enjoying them, at the same time you're getting your daily legumes, protein, and fiber.. Preparing the beans, lentil and rice can be little time consuming but totally worth the work. I served them with mix veggies like veggie fajita.

When you are cooking, if you can spread them thin, they will be crispy.


Ingredients:

1/2 cup organic black rice, washed couple times, soaked overnight in cold water
1/2 cup organic red rice, washed couple times, soaked overnight in cold water
1 tablespoon organic unbleached whole wheat flour
1/3 cup organic cannellini or great northern bean, washed and soaked overnight in cold water
1/3 cup organic black bean, washed and soaked overnight in cold water
1/3 cup organic black or French-green lentil, washed and soaked overnight in cold water
2 organic red bell peppers, sliced
1 organic red cherry bomb pepper, diced thinly
1 inch long fresh-organic ginger, grated
1 teaspoon turmeric
Salt and pepper to taste
1/2 cup organic unsweetened shredded coconut
1 teaspoon grapeseed oil, or any kind vegetable oil
Water for diluting

In a medium pot, fill with salty water, boil beans and lentil, until soften, about 30-35 minutes. Drain and set aside.

In a medium pot, fill with salty water, boil rice mixture until soften, about 25-30 minutes. Drain and set aside.

In a blender, puree beans, lentil, rice mixture, red bell peppers, ginger and coconut shreds, until smooth.

In a large mixing bowl, place pureed mixture, add whole wheat flour, turmeric, chopped cherry bomb pepper. Season with salt and pepper. Dilute mixture with water until desire consistency, it will thicker than crepe mixture.

In a large pan, pour 1 teaspoon grapeseed oil. Spread mixture with spatula until desired thickness. Cook about 5-6 minutes on each side.

Serve with mix veggies..

Bon appetite !!



                                                                            OAT BRAN SNACKS
                                                                            Makes 4 Patties
                                                                            261 Calories Per Patty

It only takes 10 minutes to prepare this delightful-healthy lunch or afternoon snack. I served them with caprese salad, lots of mix color cherry and heirloom tomatoes, fresh basil leaves and mozzarella slices.

Oat bran has proven affect on reducing cholesterol, prevention action on type 2 diabetes ( stabilize blood sugar ), and reducing colon and rectum cancer with their high fiber content. It is also good source for selenium which is a
necessary cofactor of important antioxidant; selenium works-helps with vitamin E in numerous vital antioxidant system in your body.


Ingredients:

8 tablespoons organic oat bran
6 tablespoons fresh-hand dip ricotta cheese
Handful organic fresh flat leaf parsley, chopped
Handful organic fresh basil leaves, chopped
Handful organic fresh thyme, tarragon, leaves only, chopped
Salt and pepper to taste
2 organic egg whites

1 tablespoon flax seed and sesame seed, for top

In a medium bowl, mix all the ingredients ( except flax and sesame seeds ) together. Make patties. Sprinkle with flax seed and sesame seed on top.

In a large pan, pour 1 teaspoon grapeseed oil. Cook patties until lightly brown on top. Serve with salad.

Bon appetite !!



                                                                BROWN RICE - HERB STUFFED ONIONS
                                                                Makes 16 Stuffed Onions
                                                                64 Calories Per Stuffed Onion

If you are looking for good side dish, different taste and presentation, this recipe will be great candidate for that. Very light, but flavorful, easy to make but presentable..

LOOK AT THE CALORIES !!

Ingredients:

4 organic large yellow onions, both ends trimmed, skin peeled, cut layers all the way only from one side
3/4 cup organic golden brown rice, washed couple of times with cold water, rinsed, drained, in boiling water cook for 10 minutes, drain
1 organic medium size red onion, chopped thinly
2 tablespoons organic tomato sauce or paste
1 tablespoon grapeseed oil
Salt and freshly ground black pepper
Pinch of ground cumin
Handful organic fresh flat leaf parsley, chopped
Handful organic fresh purple leaf basil, chopped
Handful organic fresh tarragon, chopped
Handful organic fresh mint, chopped
4-5 springs organic thyme, leaves only
2-3 tablespoon home-made tomato sauce
1 cup plain Greek yogurt

In a medium bowl, fill with water. Bring it to a boil, add onions. Boil until onion layers soften. Drain. Separate layers carefully without tearing.

In a medium size mixing bowl, put semi-cooked rice, red onion, tomato sauce, grapeseed oil, parsley, basil, tarragon, mint, thyme, cumin, salt and pepper. Mix well until combine.

In a small bowl, mix water with couple tablespoons tomato sauce. Season with salt and pepper.

Spoon mixture into onion layers, and roll them over. Place stuffed onion on a large pot, while seam sides down. Fill with water-tomato sauce mixture, until covering half way of onions. Bring them to boil, then simmer on low heat for 20-25 minutes, until rice and onions are soften.

Serve with diluted yogurt and tomato-pepper sauce on top. Sprinkle with small leaf herb.

Bon appetite !!.



                                     CITRUS BULGUR PILAF WITH GREEN BEANS
                                                              Makes 6 Servings
                                                              284 Calories Per Serving

This unbelievable tasty pilaf loaded with suprise-complex flavors from lime juice-zest, toasted almond, French feta crumbles, tomatoes, peppers and fresh beans. Another good example for " whole in one dish " concept.. You are getting your protein, grain, vegetables and nut with every delicious bites. Very filling and satisfying meal for any time..

Bulgur can be healthy dietary choice for you, because not only bulgur is richer
in nutrients and vitamins than refined - processed wheat;
 also low in fat and high in fiber as well.

Ingredients:

2 cups organic coarse bulgur, washed couple of times, drained
1 lb. organic green beans, both ends trimmed, split in half lengthwise, cut in half
2 1/2 cups water
1 organic yellow onion, diced
1 organic heirloom tomato, diced
1 tablespoon home-made tomato-pepper sauce
2 organic peppers, diced
1 organic cherry bomb pepper, diced thinly
2 organic garlic cloves, minced
1 organic lime, zested and juiced
1/4 cup organic almond, toasted
1 teaspoon olive oil
1/4 cup French feta cheese, crumbled

Preheat oven to 400 F degrees.

Place hot pepper and garlic cloves onto baking sheet and roast them until chard. 

In a food processor, put roasted pepper, garlic, most of the roasted almond, lime zest and juice and 1 teaspoon olive oil, mix until combine.

In a medium saucepan, sautee onion, tomato and peppers. Add tomato-pepper sauce. Add beans, bulgur and water. Season with salt and pepper. Cook until water evaporated. Fluff pilaf with fork on top.

Mix bulgur pilaf with pepper-almond paste. Before serving sprinkle with reserved almond and feta crumbles on top.

Bon appetite !!



                                                           6 GRAIN RICE STUFFED CARNIVAL SQUASH
                                                           Makes 4 Servings
                                                           303 Calories Per Serving

This ridiculously tasty dish was screaming season flavors and colors, beautiful carnival squashes stuffed with 6 grain rice that cooked with almonds, pine nuts, cranberries, raisin, dill, carrots and onions. No need to to say you'll be getting your daily grain, nuts, dry fruits, and vegetables in one pot. While it will fill you for long hours, at the same time energize-refresh your body for the rest of the day. You can use acorn squashes instead carnival squash.

6 grain rice can be found at Japanese food markets and healthy food stores. You can make your own mixture with mixing black rice, red rice, purple barley, hulless barley, rye berries and short grain brown rice. 


Ingredients:

2 organic carnival squashes, cut in half, seeded, brush with olive oil inside and out
1 cup 6 grain rice mixture
1/2 cup organic almond, chopped roughly
1/4 cup organic dry cranberries
1/4 cup organic raisin
2 small size organic yellow onions, diced
3 medium size organic carrots, shredded
1 teaspoon olive oil
Salt and freshly ground black pepper
1 1/4 cups water
4-5 springs organic dill, chopped
1 tablespoon pine nuts
1 organic cherry bomb pepper, diced thinly
2 tablespoons organic pomegranate seeds
Pinch of saffron

Preheat oven to 425 F degrees.

Place carnival squash halves onto parchment paper lined baking sheet. Sprinkle with salt and freshly ground black pepper. Cover with aluminum foil tightly, roast for 40 minutes, then take out foil and roast 10 more minutes.

In a medium saucepan, pour olive oil, sautee onion and carrot together for 5-6 minutes. You may add little hot water during sauteing. Add rice mixture, cherry bomb pepper, almond, pine nut, raisin and cranberries. Mix until combine. Add water. With close lid, bring it to a boil, then simmer until water absorbed completely, about 40-45 minutes. Fluff rice with fork, add chopped dill. Cover lid with clean kitchen towel, and let it rest for 10 minutes.

Stuffed squash with rice mixture. Sprinkle more dill and pomegranate seeds on top.

Bon appetite !!



                                                    SPELT BERRY - GARBANZO BEANS FALL SALAD
                                                    Makes 6 Servings
                                                    413 Calories Per Serving

This amazing tasty and healthy wheat berry salad can be side dish for dinner or nutritious lunch for source of extra energy. It deliciously provides your daily needs, protein, grain, green, nut, seed and fruits.. Perfectly well balanced salad ( I named as a " salad " but actually it's a real rice dish ) with softness and crunchiness, sourness and sweetness, nutty and earthy flavors..

Pomegranate usually is a Christmas table decoration fruit in America. Still I remember, one of my friend told me with a surprised face " I heard people in Europe can eat pomegranates as a fruit '. Thankfully after the invasion of pomegranate juices on every market shelves, we realized how important and healthy fruits are they..De-seed pomegranate can be little tricky and messy. After the pomegranate cut in half and break it open, seed needs to be separated from internal white membranes. Easiest way to de-seed, when you cut vertically in half from fattest point , hold each piece up-side down into big bowl, and hit lightly by a wooden spoon on their back. Or you can place in a freezer for couple of minutes to easy seperation from membranes. Pomegranate seeds leave wonderful bursting juice in your mouth,sweet and sour, crunchy, and freshness..

Spelt berry is an ancient grain with nice nutty flavor. Spelt berry does not cause sensitivities in many peoples who are intolerant to wheat. It is an excellent source for manganese, copper and zinc, and good source of protein. The fiber in spelt berry can also help to reduce total and LDL cholesterol levels.


Ingredients:

1 1/4 cups organic spelt berries, soaked overnight, drained, cooked in a boiling salty water until soften about 35-40 minutes
1 cup organic dry garbanzo beans, soaked overnight, drained
2 organic pomegranates, de-seeded and left overs juiced with hands
1/4 cup organic pistachios, shelled
3-4 organic dates, pitted, chopped roughly
2 tablespoons organic unsweetened shredded coconut
2 tablespoons organic sunflower seeds
1/4 cup organic dry cranberries
1/4 cup organic currants
1/4 cup organic raisin
10-12 organic fresh basil leaves, sliced with a herb scissor
Handful organic fresh mint, sliced with a herb scissor
10 organic kale leaves, sliced with a herb scissor
1 organic lemon, juiced
1 teaspoon olive oil
Salt and freshly ground black pepper

In a medium saucepan, fill with water, add garbanzo beans. Cook until soften 35-40 minutes. Drain in to a mesh sieve, try to peel most of the skins.

In a small bowl, whisk olive oil, lemon juice and pomegranate juice well.

In a large salad bowl, toss together, spelt berries, garbanzo beans, pomegranate seeds, pistachios, cranberries, sunflower seeds, currants, raisin, dates, greens and coconut flakes. Season with salt and pepper, and drizzle with olive oil mixture. Mix until combine.

Bon appetite !!



                                                            RAW FRENCH COUSCOUS - POTATO KEFTEDES
                                                            Makes 15-16 Keftedes
                                                            Calories

These delicious keftedes made with fine coarse bulgur, also known as French couscous, onion, potato and lots of spices. I served them on small chard and kale leaves and of course fresh herbs, such as oregano, basil, mint.. They can be tasty side dish for lunch or dinner and satisfy you with their chewy texture and mild nutty flavor . Very easy to make and fill you for a long time while providing daily protein, fiber and minerals for your diet.

French couscous is a whole wheat grain, low in fat, high in fiber and rich in minerals. Bulgur has more protein and fiber than white rice and also good source for minerals such as magnesium and manganese. People who have chronic inflammation has been related to heart disease, Alzheimer disease and diabetes type 2 may benefit to eat whole wheat grains such as bulgur. Bulgur is also good source for minerals such as magnesium and manganese.


Ingredients:

2 cups organic French couscous
3 medium organic potatoes, peeled, sliced, boiled in water until soften
1 organic yellow onion
2 tablespoons home-made pepper sauce or any pepper paste
3 tablespoons home-made tomato sauce/paste
2 organic garlic cloves, sliced thinly
1 tablespoon red pepper flakes
1 teaspoon cumin
1 teaspoon sea salt
1/2 organic lemon, juiced
1/4 cup organic walnut, chopped finely
Freshly ground black pepper
1/4 teaspoon cayenne pepper
2 teaspoons olive oil
1 teaspoon grapeseed oil

Put bulgur in a fine mesh sieve, and pour hot water on top until completely wet and soften a bit.

In a sautee pan, pour grapeseed oil, sautee onion until soften. Add tomato and pepper paste. Add garlic and cook together until combine. Keep it hot.

Transfer bulgur into mixing bowl. Grade boiled potatoes when they are still hot. When cool to touch, knead together until combine. Add hot onion-garlic mixture. Add spices, walnut, salt and pepper. When safe to touch, start kneading until bulgur is soften and hold together, about 10 minutes.

Each time take small pieces from mixture, shape in your palm like keftedes. Serve with fresh-small green leaves and fresh herbs. Sprinkle with lemon juices before eating.

Bon appetite !!



                                                WILD RICE - APPLE - CHESTNUT STUFFED BUTTERCUP SQUASH
                                                Makes 4 Halves Stuffed Squash
                                                378 Calories Per Half Stuffed Squash

I can not enjoy the season more than now. When colorful leaves are falling quietly- elegantly and bright days are switching in to darkness in cool, crispy fall days; same time Mother Nature spoils us with newly harvest pumpkins-squashes, root vegetables, apples-other fall fruits and nuts. I want to enjoy from every possible one while with their help building a healthy-strong immune system for cold days. I can proudly say, last 8 years we didn’t have any sickness, even cold or flu, plus "feeling down" is not in our vocabulary. It shows how important what we eat ( healthy-balanced diet which include greens, vegetables, fruits, healthy fat ( fish and nuts, avocado ), beans - legumes and grains), how we maintain our body ( exercise, stress management etc.) and building a healthy immune system ( variety eating, raw eating, of course organic eating !)

Wild rice is a delicious whole grain with a natural nutty flavor and texture. Wild rice is a good source for protein and fiber for a healthy-balanced diet.

You can use jarred or packed roasted chestnut, but make sure there is no preservative used (ingredients must be just pure chestnut ), or you can buy fresh chestnut from bulk at healthy food store. When you prepare fresh chestnut, mark X on the flat side of each chestnut with a sharp knife. Soak chestnut in water for 5 minutes, it will help peeling easily. Place wet chestnut on a baking sheet with the mark side facing up and roast them for 20-25 minutes. When they cool to touch, peel them and chop roughly. Chestnut is an excellent source for fiber.

Ingredients:

1 cup organic wild rice, washed couple times, drained
1 1/2 cups water
1/4 cup organic dry cranberries
1/4 cup organic pecan, roasted lightly
2 organic buttercup squashes, washed, cut in half vertically and de-seeded
10-12 organic chestnut, roasted and chopped roughly
1 organic Granny Smith apple, peeled, diced
6 organic fresh sage leaves, chopped
1 teaspoon organic brown sugar
1 small organic yellow onion, chopped
2 teaspoons olive oil, for brushing squashes
Salt and freshly ground black pepper to taste

Preheat oven to 450 F degrees.

Place squash halves onto parchment paper lined baking sheet. Brush inside and out with olive oil. Sprinkle with sea salt and freshly ground black pepper on top. Bake them in the oven until easily pierced with a fork.

In a medium pot, put rice, water, salt and pepper. Bring it to a boil, then simmer on very low heat until water absorbed completely and rice is soften, about 35-40 minutes.

Lower the oven temperature at 350 F degrees.

In a no-oil needed pan, put onion, salt and pepper, and cook onion until slightly brown. Add diced apple, chestnut, cranberries, and pecan. Sprinkle with brown sugar. Mix constantly, do not let the sugar burn. Add cooked rice, stir until combine. Cook together for 2 minutes, until everything is hot.

Place spoonful rice mixture into buttercup squash halves. Return them into oven, until heated through and tops are little bit crispy.

Bon appetite !!



                                                            WINTER GREEN - SAUTEED VEGETABLES BULGUR PILAF
                                                            Makes 6 Servings
                                                            314 Calories Per Serving

Healthy whole grain wheat bulgur pilaf was just irresistible with onion, bell pepper, cauliflower, broccoli florets, kale-chard leaves, walnut and cheese, and goes with everything. It can be colorful and tasty side dish for lunch or dinner.

Besides other health benefits of bulgur wheat ( fewer calories, less fat and twice the fiber than rice ) is that it's one of the highest mineral content of any other food. It richly provides iron, phosphorus, and zinc.. Bulgur is a perfect whole grain for healthy-balanced diet.

Ingredients:

2 cups organic coarse bulgur
2 tablespoons organic tomato sauce
2 tablespoons organic pepper sauce
1 organic yellow onion, chopped
1 organic green bell pepper, diced
2 small organic tomatoes, diced
3 organic kale leaves, thick middle stems removed, chopped
7-8 small organic chard leaves, thick middle stems removed, chopped
2-3 tablespoons organic walnut, chopped roughly
2 cups organic cauliflower-broccoli florets, boiled in water
1 organic lemon, juiced
6-7 organic cherry tomatoes, cut in half
4 tablespoons French feta goat cheese, crumbled
2 cups water
4 large organic eggs, boiled, sliced

In a medium size pot, place onion, tomato and pepper sauce. Cook for 5 minutes together, add green bell pepper and diced tomatoes. Add bulgur and water. Season with salt and pepper. Bring it to a boil, then simmer with close lid, until water evaporated and bulgur soften. Add kale and chard leaves, stir well. Cook 2-3 minutes with greens, then let pilaf rest for 10 minutes with close lid.

In a large no-oil needed pan, place boiled cauliflower and broccoli florets. Sautee vegetables for 5 minutes, until edges turn brown lightly.

In a large mixing bowl, add bulgur, sautee vegetables, chopped walnut, cherry tomatoes, and sliced eggs. Drizzle lemon juice, and sprinkle feta goat cheese. Garnish with fresh pea shoots.

Bon appetite !!



 


                                                                  WARM QUINOA SALAD IN MASHED POTATO CUPS
                                                                  Makes 8-9 Cups
                                                                  287 Calories Per Cup

Mashed potatoes mix with grated beet, carrot and chopped greens for adorable color and presentation than filled with warm quinoa salad for perfection. They can be great starter or side dish that can go with anything. Be creative, you can fill these cups with other ingredients, ground beef, shrimp, or green salad. Not only are they looking great and all the ingredients taste amazing together, but they actually will nurture your body and mind !

The Food and Agricultural Organization of the United Nation (FAO) has officially declared that the year 2013 be recognized as “ The International Year of the Quinoa “. Quinoa is an ancient grain like crop ( although belong to goosefoot family ( beet, Swiss chard, spinach, tumbleweeds ..) very valuable food because of its overall nutrient and omega 3-fatty acid richness. Quinoa available in different color, white, red, black and mix color. My advise will be use this amazing grain widely in breakfast as porridge, in salads and soups, sprouted version in sandwiches like alfalfa sprouts or quinoa flour can be added in pastries. Store quinoa in airtight container in cool-dark storage.

Cooking quinoa still can be challenging for some of you, but when you cook couple of times, you’ll be the master of it. Washing and rubbing quinoa will be the most important process to remove the bitter outer shell of the grain. I use fine-mesh sieve for rubbing quinoa, and usually wash them in five changing water. Recipe contains more details about cooking quinoa.

Mashed Potato Cups:

8 medium organic potatoes, peeled, diced and boiled in water until soft
8 organic baby carrots, boiled in water until tender, grated in small holes
Handful fresh microgreen, such as cilantro, arugula, chopped
1/2 small organic red beet, roasted and grated in small holes
Sea salt and freshly ground black pepper
Pinch of cayenne pepper
1 teaspoon olive oil
1 teaspoon organic soy milk or any kind milk

In a large mixing bowl, add potatoes, olive oil, milk, salt and pepper. Mash potatoes until smooth. Divide mixture in 3 equal parts. First one, mix with chopped greens, second with grated carrots, and third with grated beet. Take egg size mixture each time, make a ball and press center with your thumb finger, create a cup. Place cups on a large serving plate, and chill in the fridge for 20 minutes.

For Quinoa Salad:

1/2 cup dry red quinoa
3-4 organic roasted red peppers, diced
1 organic avocado, diced
2 large organic eggs, soft boiled and sliced
1 small organic beet, roasted and diced
1 tablespoon organic sunflower seed
1/2 tablespoon organic peanut

For Vinaigrette:

1 teaspoon olive oil
1 teaspoon balsamic vinegar
Sea salt and freshly ground mix pepper to taste

In a large bowl or colander, wash quinoa in five changes of water, rubbing grains with your fingers and letting them settle each time before pouring off water. If quinoa doesn’t settle, drain in a large fine-mesh sieve after each rinse.

In a medium saucepan, fill with salty water, bring it to a boil. Add quinoa, and cook for 10 minutes in boiling water. Drain quinoa in a sieve while reserving boiling water, and rinse under cold water. Pour 2 inches reserved boiling water in the same saucepan, set sieve with quinoa over the pan ( quinoa should not touch the water ). Cover with a clean kitchen towel and lid, fold edges of towel up over the lid. Steam quinoa about 10-12 minutes, or until fluffy and dry. Check water level occasionally and add boiling water if necessary. Transfer quinoa in a large bowl, and let it cool, stirring occasionally with a fork.

In a large mixing bowl, mix cooked quinoa, roasted pepper slices, avocado, diced beet, sunflower seeds, and peanut. Add softly boiled egg slices, mix gently. Drizzle vinaigrette over the top. Mix until blend.

Fill potato cups with quinoa salad. Garnish with microgreens.

Bon appetite !! 



                                    EGG BENEDICT WITH FRENCH COUSCOUS CAKE AND YOGURT HOLLANDAISE SAUCE
                                    Makes 5 Servings
                                    343 Calories Per Serving

Even though egg benedict is my absolute favorite breakfast, never enjoyed it when I was eating out, because too heavy for me with buttery hollandaise sauce and butter toasted English muffin. I wanted to transform traditional egg benedict recipe in wholesome dish with using French couscous cake at the bottom, layering with sautéed mushrooms, roasted red pepper slices, microgreens and finally perfectly poached egg and light yogurt sauce on top. Nutritious, healthy and delicious !! I call it "smart breakfast"..

Ingredients For Bulgur Cake:

1 cup dry very fine coarse organic bulgur or organic French couscous
1/4 cup dry coarse organic bulgur
1 big organic shallot, grated
1 organic egg         
Salt and freshly ground black pepper to taste
1 organic egg, for batter
1 tablespoon organic unbleached all purpose flour, mix with pinch of salt
1 teaspoon grapeseed oil

In a large mixing bowl, pour bulgur, add egg, grated shallot and 2-3 tablespoons warm water. Knead bulgur until turn paste consistency about 10 minutes. You may need to add more warm water during kneading. When you add water, bulgur starts to soften more. Divide bulgur in 5 equal balls. With moist hands make balls in your palm, than flatten balls into the disk shape. Secure edges and cracks with moist hands. Place them into large plate, and cool in the fridge for 15 minutes.

In a large shallow bowl, mix egg and flour. Make a batter for cakes. Dip each cakes into egg batter, coated both sides evenly.

In a large pan, pour grapeseed oil. When the oil is ready, cook bulgur cakes in batches, until lightly golden on both sides.

Yogurt Hollandaise Sauce: (Adapted from food.com)

1/2 cup plain Greek yogurt
3 organic egg yolks
1/2 teaspoon Dijon mustard
1/4 teaspoon horseradish
1 tablespoon organic lemon juice
1 organic roasted red bell pepper
Salt and pepper to taste

In a small mixing bowl, mix yogurt, egg yolks and lemon juice. Place this bowl on boiling water or use double broiler, whisk continuously, until sauce is thickened about 15-20 minutes.

In a blender, add yogurt sauce, Dijon mustard, horseradish, roasted red pepper, salt and pepper. Blend until smooth and combine.

Ingredients For Egg Benedict:

5 organic eggs, poached
2 small organic portabella mushrooms, sliced thinly
4-5 organic crimini mushrooms, sliced thinly
2 organic garlic cloves, minced
1 organic roasted red bell pepper, sliced thinly
1 teaspoon grapeseed oil
Sprouted microgreens for garnish

In a medium skillet, pour grapeseed oil, and cook garlic until fragrant. Add mushrooms and sauté until they are tender. Set aside.

For serving; place bulgur cake on plate, add roasted red pepper slices, sautéed mushrooms, sprouted greens and finally top with poached egg. Pour tablespoon yogurt hollandaise over the top. Sprinkle cayenne pepper if desired.

Bon appetite !!



                                                    QUINOA-VEGETABLE PATTIES WITH SNAP PEA-EGG SALAD
                                                    Makes 4 Servings (8 Patties)
                                                    164 Calories Per Patty, 408 Calories 2 Patties Plus Pea Salad

If you check my recipe book, you can easily tell the recipes I really love, because these pages are covered with stains and wrinkles. This one came from one of these pages, beautifully executed patties served on delicious-fresh, spring screaming salad. Patties taste slightly sweet and earthy from quinoa, but perfectly balanced with habanero’s nice kick. It’s a great way to increase your quinoa consumption with lots of flavors; can be wholesome healthy/light lunch or delicious starter/side dish for dinner.

Ingredients:

1 cup organic dry quinoa, washed in a fine mesh sieve under cold running water by rubbing with your fingers, drained
2 cups water
1 large organic sweet potato, peeled, grated in large holes
1 big organic leek, white parts only, washed well and sliced thinly
1 habanero pepper, diced
2 organic eggs, whisked lightly
1 cup panko or any bread crumb
Salt and pepper to taste
1 teaspoon olive oil
1 tablespoon grapeseed oil

For Snap Pea Salad:

12 organic snap peas, chiffonade (lengthwise very thinly sliced )
4 organic breakfast radishes, sliced thinly
2 organic eggs, soft boiled and sliced
1 teaspoon rice vinegar
1 teaspoon olive oil
1 tablespoon honey
1/2 organic lemon, juiced
Handful micro kale
Handful mix microgreens, such as broccoli, arugula..
Handful sprout green
Salt and freshly ground black pepper

For salad dressing, in a small bowl, whisk rice vinegar, olive oil, honey, lemon juice, salt and freshly ground pepper well. In a large mixing bowl, toss snap peas, radishes and micro greens with vinaigrette until coated. Add egg slices around.

In a medium saucepan, add water and salt. Bring it to a boil, add washed quinoa, simmer on over medium low heat until water absorbed completely, about 10-15 minutes. Drain quinoa from excess water.

In a large skillet, pour 1 teaspoon olive oil, add shredded sweet potatoes, leek and habanero pepper. Add couple tablespoons water, stirring continuously, cook mixture for 5 minutes, or until leek and sweet potatoes are soften. Let it cool.

In a large mixing bowl, mix quinoa, slightly cooked leek-sweet potato mixture, whisked eggs, panko, salt and pepper until combine.

Onto large baking sheet or plate, using plating ring or cookie cutter, put 3-4 tablespoons mixture, press down with a back of spoon. Make evenly distributed patties. Chill patties in the fridge for 30 minutes.

In a large pan, pour 1/2 tablespoon grapeseed oil, when oil is ready, cook patties in batches without crowding. You can add rest of the oil if needed during cooking.

Serve patties over the snap pea-soft boil egg salad.

Bon appetite !!



                                                    MILLET PILAF WITH CANNELLINI BEANS AND INDIAN SPICED SHRIMP
                                                    Makes 4 Servings
                                                    405 Calories Per Serving

Millet is gluten-free, like kind of similar to quinoa and considered to be one of the least allergenic and most digestible grain. You can cook millet either way; like creamy-porridge consistency by adding more water and stirring constantly or fluffy-pilaf consistency by cooking lightly toasting grains with just right amount of water. This delicious millet pilaf mixed with sautéed brown bunapi mushrooms, cannellini beans and mounded with Indian spiced shrimps for perfection.. Whole family would enjoy to eat this wholesome, nutritious, and amazingly tasty meal.

Ingredients:

2/3 cup organic millet
2 cups water
16 large wild caught shrimp, peeled and deveined
4 tablespoons home-made plain yogurt or plain Greek yogurt
1 hot green pepper, minced
1 cup organic dry cannellini beans, soaked overnight, cook in salty boiling water until tender, drained
1 cup organic brown bunapi mushrooms, sautéed in no-oil need pan
1 tablespoon grapeseed oil, 1 teaspoon separated
1/2 teaspoon organic cumin seed
1/4 organic red onion, finely chopped
2 teaspoons garam masala
1 organic garlic clove, minced
1 teaspoon turmeric
1/2 teaspoon chili flakes
2 organic small tomatoes, diced
1 habanero pepper, diced
2 dry Mexican chilies, soaked in warm water until soften, chopped
Salt and freshly ground black pepper to taste

In a shallow bowl, mix yogurt and hot green pepper until combine. Add pat dried shrimp and coat evenly. Let shrimps marinate for 1 hour in the fridge.

In a medium saucepan, pour 1 teaspoon separated grapeseed oil. Add dry millet and toast them until lightly golden about 5 minutes. Add water, salt and pepper. Bring it to a boil, then simmer on over medium low heat, with a closed lid until water absorbed completely, about 25-30 minutes. Cover lid with a clean kitchen towel, with closed lid, let rest pilaf for 15 minutes. Fluff pilaf with a fork.

In a wok pan or deep sauté pan, pour rest of the grapeseed oil. Add turmeric, cumin seeds, habanero, Mexican chilies, garlic and garam masala. Sautee spices for a minute. Then add red onion, tomatoes, chili flakes, and 1/2 cup of water. Cook for until tomatoes start to break. Add sautéed shrimp with their yogurt sauce. Sautee together until shrimps are cooked.

For serving, spread millet pilaf at the bottom of the plate, add cannellini beans and bunapi mushrooms around, and mound shrimp mixture with their sauce on center.

Bon appetite !!



                                                                        SWEET AND HOT QUINOA SLIDERS
                                                                        Makes 7 Sliders
                                                                        547 Calories Per Slider

Words are not enough to describe their taste nor how delicious they look, they are sweet with sweet buns, walnut, moist quinoa patties and thick apricot jam, but they are really hot with “best of the best” home made hot sauce. If you like sweet and hot taste together, this will be the recipe, PERIOD.. So delicious, filling, nutritious and satisfying, the only problem you can not stop eating of them.. Hot sauce by itself tastes like out of this world, hot, hot, hot; but kick comes at the end, and leaves nice burn in your mouth without killing the other flavors.

Ingredients For Quinoa Sliders:

1 cup dry organic mix color quinoa, washed 5 changing water in double mesh sieve while rubbing against the sieve, or until quinoa sit on the bottom of the bowl, cooked in boiling water for 10 minutes, drained
6-7 stems organic chives, sliced thinly
2 tablespoons organic tomato sauce
2 large organic eggs
1 organic fresh garlic or 2 organic garlic cloves, minced
1 cup blue cheese crumbles
1/4 cup panko crumb, or any bread crumb
3 tablespoons minced organic green, such as kale, mustard green..
2 tablespoons organic unbleached whole wheat flour
3 tablespoons soft tofu or soy bean curd
Salt and freshly ground pepper to taste
4 slices Havarti cheese, cut in half
7 tablespoons thick organic apricot jam
7 tablespoons organic walnut, toasted lightly and chopped
Microgreens, such as arugula, kale or broccoli
7  home made sweet buns or brioche buns

In a large bowl, mix cooked quinoa, chives, garlic, minced greens, flour, panko, tofu and blue cheese crumbs well. Season mixture with salt and freshly ground pepper. Add eggs and tomato sauce, mix until combine. Using your hands, squeezing quinoa mixture to form patties in similar size your buns.  Place patties in a large plate, cover with plastic wrap and chill in the fridge for 2 hours.

Cook patties in batches in large pan with just a touch of grapeseed oil until golden brown on both sides.

Place slice of Havarti cheese on their top. Turn the broiler on, and heat patties until cheese is melted.

Best Hot Sauce Ingredients:

1/3 cup organic white vinegar
1/2 teaspoon cayenne pepper
1 teaspoon chili powder
1/4 teaspoon smoke paprika
1/2 teaspoon paprika
1/4 teaspoon salt
1 organic garlic clove, minced
1/2 teaspoon honey
1 teaspoon organic corn starch
1 teaspoon grapeseed oil or any kind vegetable oil

In a medium saucepan, whisk all the ingredients together. Cook on over medium high heat until sauce is thickened and vinegar is reduced in half. Let sauce cool, and keep in the fridge.

Cut sweet buns in half. Spread thick apricot jam on one side. Sprinkle tablespoon toasted walnut on top. Add microgreen and quinoa patties, finish with spoonful hot sauce on top.

Sweet Slider Buns Ingredients:

1 cup organic soy milk or any kind milk, warmed at 104 between 114 F degrees
2 tablespoons organic sugar
1 package active dry yeast
1 organic egg, separated; white for dough, yolk for brushing
2 tablespoons grapeseed oil or any kind vegetable oil
3 cups organic unbleached all purpose flour ( start with 2 cups first then add more if needed ) plus more for kneading
1 teaspoon salt
2 tablespoons organic sesame seed, toasted lightly

In a medium bowl, mix milk, sugar and yeast until combine-yeast dissolved. Allow it to activate for 10 minutes or until thick bubbles cover to surface.

In a large mixing bowl, pour flour and salt, mix until combine. Make a well in the center of the bowl, add egg white, oil and yeast mixture. Knead dough until smooth. Transfer dough into lightly oiled bowl, cover with plastic wrap and clean kitchen towels. In a warm room temperature, allow dough to rise for 1 hour, or doubled in size.

Preheat oven to 400 F degrees.

Take dough onto lightly floured surface, punch down couple of times. Divide dough 13-14 equal pieces, and make balls between your palms. Transfer buns onto parchment paper lined baking sheet. Sprinkle sesame seed on top. Bake for 20 minutes or until golden brown on their top. Let cool them on cooling rack.

Bon appetite !!



                                                            SALAD GREEN WRAPPED TABOULI MY WAY
                                                            Makes 4 Servings
                                                            444 Calories Per Serving

Tabouli is a classic Middle Eastern dish/salad, traditionally made of fine coarse bulgur ( French couscous ), tomatoes, cucumber, lemon juice, parsley, mint, green onion and garlic.

My version tabouli is simply delicious, sweet and sour, flavorful and filling, loaded with lots of greens and herbs, for making even healthier, taste and nutrition level elevated protein rich red lentil, walnut, dry prune, apricot and French feta goat cheese. It’s a great way to serve daily nutrition needs to your family. I usually play with ingredients and make quinoa, farro or millet versions instead French couscous.

Ingredients:

3/4 cup organic French couscous ( fine coarse bulgur )
3/4 cup hot water
2 tablespoons organic tomato sauce
3 cups tightly packed mix baby greens, such as spinach, chards, salad green, parsley.., finely chopped
Handful fresh organic herb, such as basil, mint, oregano, thyme, dill.., finely chopped
6-7 stems organic chives, sliced thinly
2 organic garlic cloves, minced
3 dry organic prunes, chopped
2 dry organic apricots, chopped
1/4 cup organic walnut, chopped
1/2 organic lemon, juiced
1 tablespoon olive oil
1 organic tomato, diced
3/4 cup organic red lentil, cooked in boiling water until soften, drained
2 tablespoons French feta goat cheese, crumbled
Pinch of cayenne pepper
1/2 teaspoon paprika
Sea salt and freshly ground pepper to taste

In a large bowl, pour bulgur and hot water, without mixing, cover with plastic wrap tightly. Let bulgur soak for 30 minutes. Add tomato sauce, lemon juice, olive oil, cayenne pepper and paprika, mix until combine. Add cooked lentil, mix until blend.

In a large mixing bowl, add chopped greens, herb, chive, garlic, tomato, feta crumbles, walnut, prune, and apricot. Mix well.

Add bulgur mixture into green mixture, stir until combine thoroughly. Season with salt and pepper.

Tahini Sauce:

3 tablespoons organic tahini
1 teaspoon olive oil
1 organic lemon, juiced
1 tablespoon honey
1 tablespoon organic soy sauce
1 tablespoon rice vinegar
Freshly ground pepper to taste

In a medium bowl, whisk tahini with lemon juice well until combine. Add soy sauce, vinegar, honey and olive oil, whisk until blend completely. Taste with freshly ground pepper. Set aside.

Serve tabouli by wrapping in collard greens, mustard greens or simply with salad greens as serving cups.

Bon appetite !!



                                                            MINT PESTO QUINOA WITH ZUCCHINI AND SNAP PEAS
                                                            
Makes 4 Servings 
                                                            332 Calories Per Serving

No doubt superfood quinoa is one of my favorite grain; rich, earthy, nutty and sweet taste can be used instead of rice plus benefits of one of the most protein rich food we can eat and twice as much fiber as most other grains. I usually buy month supply tri-color mix quinoa from bulk section and keep it in air-tight container. Washing quinoa is the most important part of the preparation of this grain, under cold running water rubbing against the fine mesh sieve is crucial to remove bitter outer layer of the grains until quinoa set at the bottom completely.

This quinoa salad tossed with zucchini, snap peas, tofu, dry fruits, feta crumbles, and perfected with mint-cashew-honey pesto. So delicious and nutritious, serve everything you need for daily balanced diet.

Ingredients For Mint Pesto:

2 cups organic tightly packed fresh mint
1 tablespoon organic cashew
1 organic garlic clove
1/2 organic lemon, juiced and zest
1 tablespoon olive oil
3 tablespoons yogurt whey or water
1 tablespoon honey
Sea salt and freshly ground pepper to taste

In a food processor, place all the ingredients together. Mix until blend completely.

Quinoa Ingredients:

1 cup dry organic mix color quinoa, washed 5 changing water until quinoa set at the bottom, drained
2 organic zucchinis, sliced
15-20 organic snap peas, sliced 45 degree angles
1 organic spring onion, sliced
1 slice organic tofu, diced
5 organic dry apricot, sliced
2 tablespoons French feta goat cheese, crumbled
1 teaspoon olive oil
2 organic zucchini blossoms for garnish, sliced thinly

Handful organic fresh herb, just small leaves, such as mint, purple basil, oregano and dill

Sea salt and freshly ground pepper to taste

In a sauté pan, pour olive oil, when ready to cook, add spring onion, tofu, zucchini and snap peas. Saute vegetables until tender, about 5 minutes.

In a medium sauce pan, fill with salty water, bring it to a boil, then add quinoa. Cook quinoa for 10-12 minutes. Drain on mesh sieve and save some of the cooking water for steaming. Transfer 1-2 inches cooking water into same saucepan, place quinoa in mesh sieve on over the water, and cover with kitchen towel wrapped lid. Steam quinoa on medium low heat for 10 minutes. Fluff quinoa with a fork.

In a large mixing bowl, mix cool quinoa with mint pesto well. Add sauté vegetables, dry apricot and fresh herbs. Garnish with feta crumbles and zucchini blossoms. Season quinoa with salt and pepper.

Bon appetite !! 



                                                                        RYE BERRY HUEVOS RANCHEROS
                                                                        Makes 4 Servings
                                                                        382 Calories Per Serving

Huevos Rancheros is a popular ranchero style Mexican breakfast dish,  traditionally made of fried eggs that served on fried corn tortillas and topped with tomato-chili sauce. My version is little different than traditional dish, I did not want to use tortillas nor the fried eggs. Instead, for elevating the nutrition value of the dish, used better grain option for diabetics and good protein source rye berries, black beans and avocados; everything sautéed together for couple minutes, and then finished in the hot oven until eggs are started to set. You can serve it for breakfast, lunch or dinner, this delicious dish has everything you need for your balanced daily diet. Wholesome meal for whole family..

Ingredients:

1 cup organic dry black beans, soaked overnight, boiled in salty water until soften, drained
1/2 cup organic rye berries, soaked overnight, boiled in salty water until soften, drained
1 organic yellow onion, chopped
2 organic garlic cloves, minced
1 organic red bell pepper, diced
15 organic cherry tomatoes, cut in half
2 tablespoons red pepper sauce or tomato sauce
4 organic eggs
1 tablespoon French feta goat cheese, crumbled
1 organic avocado, sliced thinly
2 teaspoons grapeseed oil
Handful organic sunflower sprouts

Preheat oven to 375 F degrees.

In a large cast iron pan or sauté pan, heat grapeseed oil, sauté onion and garlic for couple minutes, then add red pepper sauce, red pepper slices and tomatoes. When they are soften a bit, add cooked rye berries and beans. Mix well, crack the eggs. Sprinkle feta crumbles around. Place pan in hot oven and cook until eggs are started to set but still soft in the center.

Serve with avocado slices, sunflower sprouts and more fresh cherry tomatoes.

Bon appetite !!



                                                                ENERGY BOMB BULGUR AND MUNG BEAN SALAD
                                                                Makes 6 Servings
                                                                406 Calories Per Serving

Another wholesome salad that loaded with good protein and fiber source bulgur and mung beans, for enriching their nutty, earthy flavors, they mixed with caramelized onion, walnut, barley malt syrup, gorgonzola cheese, fresh figs, grapes, Malabar spinach and red Chinese radish sprouts. This unbelievable tasty salad can serve your daily needs in one bowl. Sweet and sour flavor combination is so fresh, summery and addictive.. DELICIOUS !!

Mung beans, especially sprout form, provide very low calories while filling you for long hours and satisfying your hunger. They are good source for fiber, vitamin B, C and K. Mung beans are the easiest beans to sprout, which can be great in stir-fries, sandwiches and salads.

Malabar spinach is a perennial twining vine widely found in tropics, also known as Indian spinach. High nutrient value plant has bright, shiny green leaves and red stems, provides high level of vitamin A, B, C, calcium, magnesium, zinc, iron and copper. I usually prefer to eat raw in salad and sandwiches.

About a year ago, I cleared my healthy-well balanced pantry and stocked with walnut oil for finishing salads and cold dishes; coconut oil for baking and Asian flavor cooking and of course my all time favorite grapeseed oil for high temperature cooking.. These healthy oils happily placed next to our pantry staple good quality extra virgin olive oil. Walnut oil has delicate flavor and scent with a nutty taste, mostly used in salads and cold dishes. Walnuts and their oils are excellent source of omega-3-fatty acids.

Ingredients: 

1 cup organic dry coarse bulgur, rinsed
2 cups water
1 cup organic dry mung beans, washed and soaked overnight and boiled in water until soften, drained
10 small organic fresh fig, cut in half
1 1/2 cups organic grapes, cut in half
2 ounces gorgonzola cheese, crumbled
2 tablespoons organic barley malt syrup
1/2 cup organic walnut, roasted
1 organic yellow onion, sliced thinly
1 teaspoon organic walnut oil
1 1/2 cups organic Malabar spinach or any kind green
Handful organic Chinese radish sprouts
Handful organic fresh herb mixture, such as Greek basil, purple basil, tarragon, mint and thyme..
Sea salt and freshly ground pepper to taste

In a sauté pan, add walnut oil and onion slices. Saute onions on over medium low heat about 20 minutes, or until they are golden brown.

In a medium saucepan, pour bulgur and water. Bring to a boil, then with lid on, simmer on low heat until all of the water absorbed, and bulgur is soft enough to eat. Let it cool for 10 minutes, while covering with clean kitchen towel and lid. 

In a small bowl, coat roasted walnut with barley malt syrup. Set aside. 

In a large mixing bowl, mix bulgur, caramelized onion, and cooked mung beans. Season with sea salt and freshly ground pepper. Add syrup coated walnut, grape, fig, spinach, sprouts and herb. Sprinkle gorgonzola cheese just before serving. 

Bon appetite !! 



                                                    BARLEY, DRY FRUITS, NUTS AND POMEGRANATE AFTERNOON SNACK
                                                    Makes 4 Servings
                                                    442 Calories Per Serving

This is a perfect afternoon snack that can fill you for long hours and prevent afternoon hunger attack with your daily needs grain, nut and dry fruits. Lots of flavors are combined in a harmony and it can be served as a wholesome snack, lunch or even for breakfast. Slightly sweetness from honey well balanced with saltiness from toasted sesame seeds; while almonds are provided crunchy and nutty taste and pomegranate seeds burst in your mouth for fresh flavors. You can carry it anywhere if you put in mason jar: office, bycycling, hiking, or on the way go.. DELICIOUS !!

Ingredients:

1 cup organic barley, soaked overnight and cooked in boiling water until tender, then drained
1/2 cup organic almond, soaked overnight, next day placed in hot water, skin peeled, chopped roughly
1 organic pomegranate, seeds only
1/4 cup organic dry currants, soaked in hot water
1/4 cup organic dry cranberries
8 organic dry apricot, diced
2 tablespoons organic golden sesame seeds, toasted lightly in a pan
2 tablespoons good quality honey
1/2 organic orange, zest and juiced
Handful organic fresh herb, such as basil, mint..
 

In a medium bowl, mix all the ingredients together until combined. Let barley rest for 2 hours before serving. This can help to combine flavors each other well. You can sprinkle ground cinnamon on top, if desired. Garnish with more fresh herbs and herb flowers on top.

Bon appetite !! 



                                                                    QUINOA – VEGETABLE SUSHI ROLLS
                                                                    Makes 6 Rolls, 36 Pieces
                                                                    314 Calories In Whole Roll Or 52 Calories in One Piece

These rolls are so easy to make and life saver for busy days.. I used sticky cooked black+sprouted quinoa instead of rice, and filled with grilled asparagus, cucumber, avocado, daikon radish and kale leaves, served with homemade pickled ginger and soy sauce. You can play with fillings, pretty much use whatever you prefer. I grantee you’ll be addicted to their taste. Couple things you need to know before starting; use only 3 to 4 filling ingredients, don’t over stuffed the rolls. Use very sharp knife and clean knife under cold running water after each cut. Cut all the vegetables into the same shape and thickness for perfect rolls. Use organic nori sheets if available. Use plastic wrap covered bamboo sushi mat for easy rolling..

World's healthiest grain, super grain, ancient Inca's grain; whatever you like to name, quinoa is one of the highest protein rich food we ever can eat, plus loaded with fiber, iron, magnesium and nutritionally considered a whole grain. Quinoa uniquely belongs in the category in one of the very few plant food that provides complete protein, essential aminoacids and vitamins. You can find quinoa in red, white, black or mix color in bulk section of healthy food markets.

Tahini Vinegarette Ingredients:

1 tablespoon organic tahini
2 tablespoons good quality honey
4 tablespoons organic brown rice vinegar
1 teaspoon organic lemon juice, freshly squeezed
1 teaspoon organic soy sauce
 

In the small bowl, whisk all the ingredients together until blend. Set aside. 

Ingredients For Rolls: 

6 organic nori sea weed sheet
1 1/2 cups organic quinoa ( I mixed black and sprouted quinoa equally )
3 cups water
12 organic greens, such as baby chard, kale or mustard green
1 organic avocado, thinly sliced
1 organic cucumber, matchstick sliced
6 organic asparagus, grilled or roasted lightly
6 tablespoons hand-dipped ricotta-goat cheese mixture
Daikon radish, matchstick sliced
Fresh horseradish root for grating
Organic sesame seeds, black and golden mixture for garnish
Homemade pickled ginger as a side (recipe follows ) 

In a saucepan, put water and quinoa together, bring it to a boil, then simmer for 15 to 20 minutes or until all the water has been absorbed. Transfer quinoa into large mixing bowl, do not stir, just allow quinoa to cool down a bit.

When quinoa cools, add tahini vinegarette and gently fold into quinoa until combined.

Place plastic stretch covered sushi mat onto counter, place nori sheet shiny side down on the mat, use wet hands to spread a thin layer of quinoa evenly but leaving 1 1/2 inches border without quinoa furthest from you. Add 1 tablespoon cheese mixture over the quinoa evenly. Arrange 2 green leaves, 2-3 slices avocado, 4 daikon radishes, 4-6 slices cucumber and 1 asparagus on the center ( slightly close to you ) of the quinoa. Grate fresh horseradish root over the top. Use your fingers to hold the filling while rolling the sushi with mat. Gently pull the mat as you go to create a perfect roll. Press gently with your finger to shape the rolls. 

Cut rolls with a sharp moist knife and serve with soy sauce and pickled ginger. Garnish with sesame seeds. 

Homemade Pickled Ginger : 

2 ounce fresh organic ginger, sliced thinly with a mandoline
1 1/2 teaspoons sea salt
4 tablespoons organic brown rice vinegar
2 tablespoons water
1 tablespoon good quality honey
Small red beet slice gives nice pink hue to the ginger (optional) 

In a medium bowl, place ginger slices, sprinkle salt, rub gently and allow to sit for 30 minutes. Squeeze ginger with your fingers over the sink and rinse well under cold runnig water, drain again by squeezing with your fingers. Place ginger and beet slice into a small jar. 

In a small saucepan, pour brown rice vinegar, water and honey, bring it to a boil. Pour boiling vinegar over the ginger slices and refrigerate at least a week.

Bon appetite !!



                                            GOURMET QUINOA-BABY LIMA BEAN BURGER WITH HOMEMADE EVERYTHING BUNS
                                            Makes 10 Burgers
                                            456 Calories Per Burger

Hands down, I have to admit these are the best burger I’ve ever made. They are labor intense, high maintenance burgers; each component is prepared separately and carefully, but totally worth it. Let me tell you the ingredients, then you can figure it out the flavors.. Quinoa, baby lima beans and blue cheese are formed the patties, then homemade everything buns-which carried these burgers to another level – spread with homemade mustard, red pepper sauce, and served with caramelized onion, oven baked sweet potato fries and no oiled fried eggs. Named them gourmet burgers can not justified their taste; insanely delicious.. Great for game/football nights..

Ingredients For Quinoa-Bean Patty:

1 1/2 cups organic red quinoa, washed well until quinoa set
1 cup organic dry baby lima beans, soaked in overnight, drained, boiled in water until tender, then mashed roughly
4 tablespoons blue cheese
1/2 cup organic panko bread crumbs
1 organic large egg, whisked lightly
1-2 organic garlic loves, grated
1/2 teaspoon freshly ground pepper
1/2 teaspoon paprika
Pinch of cayenne pepper
1/2 teaspoon salt
3 Gruyere cheese slices for garnish

In a pot, place quinoa with 3 cups of water. Bring it to a boil, reduce heat to simmer while covering with lid for 15-20 minutes, until all the water has been absorbed. Do not stir the quinoa. Transfer quinoa into a bowl to stop the cooking process. 

In a large bowl, mix cooked quinoa, mashed beans, bread crumbs, blue cheese, garlic, whisked egg, paprika, salt and pepper. Mix well and form patties. Transfer patties onto wax paper lined sheet, chill in the fridge for 1 hour. 

In a skillet, add 1 teaspoon grapeseed oil, cook quinoa patties until golden and crisp. During the last minute of cooking, place gruyere slices on their top, cook together until cheese is melted.  

Sweet Potato Fries: 

3 medium organic sweet potatoes, cut into 1/2 inch strips
1/4 teaspoon smoked paprika
1/2 teaspoon organic garlic powder
1/4 teaspoon cayenne pepper
1 tablespoon olive oil
1 tablespoon mixture of dry herbs, such as basil, oregano, thyme, rosemary..
Sea salt and freshly ground pepper

In a large Ziploc bag, place all the ingredients together, close the zip, and shake it well until potatoes coated evenly. 

Transfer potato fries onto parchment paper lined baking sheet, and bake 15 minutes at 400 F degrees oven, then flip gently and bake 15 minutes more. 

Ingredients For Everything Bun:
Makes 20 Buns: 

2 cups organic sprouted spelt flour
4 1/4 cups organic unbleached all purpose flour, couple tablespoons more for kneading and shaping
2 cups warm water
1 package active dry yeast
1 tablespoon honey
4 tablespoons organic plain yogurt
1 organic egg, lightly whisked
2 tablespoons grapeseed oil
1 teaspoon salt
1 organic egg yolk for brushing 

Toppings: 

1/2 tablespoon organic black sesame seed, toasted
1/2 tablespoon organic golden sesame seed or amaranth, toasted
1/2 tablespoon organic garlic powder
1/2 tablespoon organic onion scrape
1/2 tablespoon organic flax seed
1 tablespoon grated parmesan cheese 

In a medium bowl, mix warm water, honey and yeast until combined. Allow yeast to activate for 5 minutes. 

In a large bowl, mix flour and salt. Make a well in the center of the bowl, add whisked egg, yogurt, and oil. Knead dough until smooth and elastic. Transfer dough into lightly oiled bowl, cover with plastic wrap, and let it rest for 1 hour or until doubled in size. 

Preheat oven to 400 F degrees. 

Take dough onto lightly floured surface, knead for a minute. Take small pieces each time, make a ball, transfer onto parchment paper lined baking sheet. Brush with egg yolk, sprinkle mixture of toppings. Bake buns for 20 minutes or until golden brown on top. 

For assemble the burgers, cut each bun in half, spread homemade mustard on one side, and hot pepper sauce on another. Add fresh green and herbs. Place quinoa patty, top with caramelized onion, oven baked sweet potato fries, and no oiled pan fried eggs. 

Bon appetite !!



                                                                PUMPKIN COCONUT CURRY-QUINOA BOWL
                                                                Makes 6 Servings
                                                                467 Calories Per Serving

This is the best Thai coconut curry recipe ever !! Curry sauce by itself is so delicious and heart warming, but when this amazing sauce mixed with seasonal vegetables - butternut squash, potato, carrot- , served on black quinoa-pomegranate mixture and garnished with roasted peanut, pumpkin seeds and coconut cream; it turns out into a heavenly tasty meal. Layers of mind blowing flavors will burst in your mouth while leaving a big smile on your face. Sweet, spicy, rich and so DELICIOUS !!

Curry Sauce:

1 can organic coconut milk
2 large organic garlic cloves
1 inch long organic fresh ginger
1 tablespoon organic soy sauce
2 tablespoons fish sauce
1 organic lime, juiced
2 tablespoons good quality honey
2 tablespoons organic peanut butter
Pinch of cayenne pepper
3 teaspoons coriander
2 teaspoons ground cumin
1/2 teaspoon turmeric
1 teaspoon curry powder
1 organic Thai red chili pepper
1/2 cup water 

In a blender, mix all the sauce ingredients together until smooth. 

Ingredients For Bowls: 

1/2 organic whole butternut squash, peeled and diced
2 small organic red potatoes, peeled and diced
2 small organic carrots, peeled and diced
1 organic sweet onion, chopped
2 teaspoons organic sesame oil

Garnish:

Handful organic fresh herb
2 tablespoons organic peanut + pumpkin seeds, toasted
1 organic red chili pepper
4 tablespoons organic coconut cream, cold separated from full fat coconut milk 

In a wok, pour 2 teaspoons sesame oil, when hot and ready, add curry sauce and vegetables. Bring it to a boil, then reduce heat to medium low, simmer until vegetables are fork tender.

Serve pumpkin coconut curry with black quinoa+ pomegranate mixture. Garnish with roasted peanut, pumpkin seeds, fresh herb and more pomegranate seeds. Place spoonful coconut cream on top.

Black Quinoa: 

1 cup organic dry black quinoa, in the fine strainer, washed under cold water about 5 minutes, or until quinoa set at the bottom of the bowl
1 1/2 cups water
Sea salt and freshly ground pepper to taste
1 cup organic pomegranate seeds

In a saucepan, add water, quinoa and salt, on high heat bring it to a boil, then simmer until all water evaporated. Fluff quinoa with a fork. Season quinoa with salt and pepper. 

Mix quinoa with pomegranate seeds. 

Bon appetite !!


                                                                    BULGUR COVERED QUINOA-MUSHROOM KOFTA
                                                                    Makes 25 Bulgur Balls
                                                                    113 Calories Per Ball

Here is another delightful dish-traditionally stuffed with ground beef or lamb meat- but my vegetarian/healthy version is made with cooked quinoa, sautéed mushrooms, almond meal, chopped walnut, blue and cheddar cheese; covered with soft - fine course bulgur, than boiled in hot water for 5 minutes, and served in homemade tomato sauce & greens. Many flavors are combined beautifully and created satisfying, tasty and nutritious dish for lunch or light supper. If you have extras-it’s hardly possible- you can freeze them for future use, and simply boil little bit longer whenever needed. So DELICIOUS, I can not stop eating those..

Stuffing Ingredients:

150 gram organic mix variety mushroom; such as Shitake, portabella and crimini
100 gram cooked quinoa
40 gram organic grounded almonds
1 small organic red onion, grated
125 gram organic panko or any kind breadcrumbs
1 tablespoon organic soy sauce
1 tablespoon blue cheese or French feta goat cheese, crumbled
1 organic egg
75 gram aged cheddar cheese, grated
1/2 tablespoons olive oil
Salt and freshly ground pepper to taste
 

In a food processor, add mushrooms and pulse until finely chopped.  

In a sauté pan, pour 1/2 tablespoon olive oil and sauté mushrooms until tender. Set aside, let them cool completely. 

In a large mixing bowl, add sautéed mushrooms, egg, breadcrumb, soy sauce, cheese, onion, almond meal, salt and freshly ground pepper. Form the mixture into small walnut size balls, place them into parchment paper lined sheet, and chill in the fridge for overnight. 

Out-shell Ingredients: 

250 gram fine coarse bulgur
Hot water, enough to cover top of the bulgur
2 tablespoons organic golden sesame seed
2 small organic red potatoes, peeled and diced, boiled and mashed roughly
1 organic egg
2 tablespoons organic walnut, roasted lightly, chopped finely
2 tablespoons organic homemade tomato sauce
1 teaspoon salt and freshly ground pepper to taste 

In a large bowl, cover bulgur with hot water completely, mix gently. Cover bowl with plastic wrap tightly, and let bulgur puff for 10 minutes. 

In a standing mixer, add moist bulgur, egg, tomato sauce, mashed potato and seasoning. Mix on medium speed until bulgur turned into paste consistency, about 3 to 5 minutes. Take small amount of mixture each time, shape with moist hands and fingers, while constantly moistening your fingers, make a hole in the center and enlarge gently until you have a very thin bulgur walls. Place mushroom-quinoa ball into the hole, and cover the opening with moist hand. Shape perfect ball in between your palms. Repeat the same process until all the mushroom balls are used. Chill bulgur covered balls in the fridge for couple of hours. 

In a large pot, boil water and 1/2 lemon juice, add bulgur balls in batches. Cook them until they start to float on the surface, about 3-5 minutes. Drain.

Serve bulgur balls with tomato sauce and fresh greens. 

Bon appetite !!



                                                       STEAMED BULGUR-SEMOLINA EMPANADAS
                                                       Makes 10 Empanadas
                                                       203 Calories Per Empanada

OK, I admit these are not your granny's empanadas, or anything else we know as a snack, appetizer or street food on daily basis. Maybe I named them wrong, but for sure they are good combination of taste, flavor and health.. There are major differences between empanadas and these stuffed keftedes; opposed to empanadas flaky dough, they covered with smooth and chewy shell, and they are not baked or deep fried, instead -which seldom cooking method for empanadas- they steamed.. Their delicious dough is made with semolina, fine coarse bulgur and couple tablespoons flour, and then carefully stuffed with lentil & mushroom fillings for their deadly taste. Ohh, how can I forget the mention big contribution to delightful bites; served with pumpkin seed pesto and hot pepper sauce. Whatever you called or named them, at the end I'm sure you'll agree with me, this is madness ! They are super delicious, healthy and addictive.. 

Ingredients For Dough:

2 cups organic fine coarse bulgur, rinse with cold water
2 organic egg whites
4 tablespoons organic all purpose flour
3 tablespoons organic semolina
2 cups warm water
1 teaspoon cumin
Sea salt and pepper

In a bowl, add semolina flour and 1/2 cup boiling water. Set on side for 30 minutes.

In a food processor, add bulgur, semolina flour, egg whites, cumin and salt. While the engine working, slowly add warm water. This point you'll have very soft mixture. Add flour one tablespoon at a time. If you end up with soft dough, you may add more flour(flour amount depends on bulgur fineness )

Transfer dough into bowl, and knead it by your hands with couple of minutes. Place long stretch wrap on the counter, lightly moist in center part with your fingers.Take mandarin size dough each time-about 45 grams- place in between stretch wraps. With a roller,roll dough about 1/4 inch thick-6 inches round. Be careful, if you roll too thin, dough will crack. Place 2 teaspoons filling on the center, then lift dough with stretch film, cover to the bottom half, like crescent shape. With a cookie cutter, or glass, cut and seal the edges. Repeat same process with the remaining of the dough..

In a steamer or deep wok, place water, bring to a boil. Put steamer rack, and add empanadas on top of the rack. Steam keftedes for 10 minutes.

Serve with pumpkin seed pesto and hot pepper sauce. Sprinkle roasted peanut and pumpkin seed on top..

Filling Ingredients:

1 cup organic green lentil
3 cups organic mushrooms, sliced thinly
1 organic yellow onion
3 cloves organic garlic
1 teaspoon olive oil
Pinch of red pepper flakes
Pinch of paprika
Dry thyme, and rosemary
Sea salt and pepper to taste

In a saucepan, add lentil with plenty water, bring it to a boil, then simmer until lentil is tender. Drain and set aside.

In a saute pan, add olive oil, onion and garlic. Add seasonings, and saute until onion is translucent. Add mushrooms, saute until they are tender. Turn the heat off and add cooked lentil, mix well.

Bon appetite !!




                                                                 RED BEET & MILLET CAKES
                                                                        Makes 10 Patties
                                                                        130 Calories Each Patty

Spring is finally sprung here in Midwest.. Garden is thriving, trees are blooming, my birds are chirping.. Spring is always a happy time.. When the season is changed, my eating habit is slightly shifting from beans, legumes to vegetables and tender greens.. Ahhhh, I can't wait to have my salad greens, herbs and eatable flowers; when you grow them organically you know nothing can beat their freshness and taste.. Anyway back to the post, and talk about this flavorful lunch dish.. Generally I love incorporating millet in everything I cook, but these days I'm obsess about this little grain; because I'm trying to eat gluten-free at least 4 days a week.. I've made many millet cakes in last decades, but this one is special.. Millet's earthy flavor perfectly combined with mixture of red beet, spring onion, garlic, lots of green mixture ( YES 6 cups of green; spinach, radish greens, and mustard green ), blue + goat cheese mixture and my favorite spice- turmeric.. This delicious patties can serve on tender green bed with radishes and lemony tahini sauce -don't skip this, even just tablespoon drizzle can make all the difference- Delicate flavor combination is insanely addictive, and delicious.. Of course I'm not mentioning how healthy it is.. This is why it's one of my top " on the go lunch " meal..

Ingredients For Millet Cake:

1 cup organic millet
2 cups water
1 teaspoon salt

In a saucepan, cook millet with water and salt. Bring it to a boil, then cover and simmer on medium low heat until water is gone.

1 1/2 medium organic red beet, peeled and grated
2 organic spring onion, sliced thinly
6 cups organic mix greens; spinach, radish green and mustard green; chopped
3 tablespoons blue cheese
1 tablespoon goat cheese
1 organic egg, whisked
2 tablespoons plain yogurt
1 teaspoon turmeric
Freshly ground pepper, if you need you can season with salt but blue cheese provides enough salt

In a pan, add olive oil, when it's ready, cook onion, garlic and beet. Add greens and cook together until tender.

In a mixing bowl, mix onion mixture with millet, blue + goat cheese, whisked egg, yogurt, turmeric and pepper. Shape patties, transfer them into plastic wrap covered tray and let them rest in the fridge at least 30 minutes.

In a pan, cook patties evenly only flipping ones. Serve millet cakes on green beds and drizzle with lemony tahini sauce.

Lemon-y Tahini Sauce:

1/2 cup organic tahini sauce
2/3 cup water
1 tablespoon olive oil
1organic lemon, juiced
1 organic garlic clove, minced
Sea salt and freshly ground pepper to taste

Whisk all the ingredients together until smooth.

Bon appetite !!




                                                  BUCKWHEAT HUEVOS RANCHEROS
                                                        Makes 4 Servings
                                                        448 Calories Per Serving

If you are like me, and like getting all the essential needs in one pan deliciously, then I have a great recipe for you ! If I don't have anything in my mind for lunch or dinner; then I can prepare and put this meal on the table in no time -but don't forget my fridge is always pack with cooked beans and grains- All I need to do, just combine the flavors + nutrition in a harmony, and of course finish / crown with soft runny eggs.. For me, if any dish topped with soft eggs, it puts me automatically on cloud nine !! This time I combined gluten-free buckwheat groats, black bean, onion + garlic sautéed spinach, whipped feta + yogurt crema, avocado, lots of greens and homemade salsa together. It is so good, nutritious, filling, and best of all it's easy to play with ingredients kind a dish, pretty much recipe is a blank canvas, you can use chick peas, lentils, beans, all kind of wheat, or go with gluten free amaranth, quinoa, buckwheat.. Options are endless.. I'm telling you, whatever your version is going to be; guaranteed, this super healthy meal would satisfy the whole family..


Ingredients:

1/2 cup organic dry buckwheat groats, cooked in water until tender, drained
1/2 cup organic dry black bean, soaked overnight in cold water, and next day cooked in water until tender, drained
1 bunch organic spinach, chopped
1 organic yellow onion, diced
1-2 organic garlic cloves, minced
1 teaspoon grapeseed oil
1 organic avocado, sliced
4 organic eggs
1 cup homemade plain yogurt
3 tablespoons feta goat cheese, more feta crumbles for garnish
Mix microgreens for garnish
4 tablespoons homemade salsa

In a medium bowl, whipped feta goat cheese with yogurt, until smooth and blend completely. Set aside.

In a sautee pan, heat oil on over medium high heat, add onion and garlic, sautee until translucent. Add chopped spinach, cook until all the spinach water is evaporated. Push spinach in one corner of the pan, add cooked buckwheat, and bean. Heat them together without mixing too much. Add eggs, cook until desire softness. Sprinkle feta crumbles, add avocado slices, greens and salsa before serving..

Bon appetite !!
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