Grains, Legums & Meatless Main Dishes

June 2010 | Spinach, Mushroom, and Brown Rice Scramble

By Irene Hayton

Instead of serving these scrambled eggs on toast, cooked brown rice is added to the mix, providing a nutritious, gluten-free alternative to bread. The feta cheese is optional but it adds a lot of flavor, so add it if you can or substitute another type of cheese or goat‘s cheese if you‘re sensitive to dairy. Feel free to add any of your favorite herbs, and/or add a bit of diced onion, minced green onion, diced bell peppers, etc. This can be eaten for breakfast, lunch, or a light dinner and can be reheated in a saucepan with a bit of coconut oil or water over low heat.

  • 2 teaspoons (10 ml) coconut oil or butter
  • 1 cup (250 ml) chopped mushrooms (3 to 4 medium)
  • 1 clove garlic, minced or crushed
  • fresh or dried herbs of your choice, to taste (optional)
  • 2 cups (500 ml) packed fresh spinach
  • ½ cup (125 ml) cooked brown rice or brown basmati rice
  • 2 egg whites
  • 2 tablespoons (30 ml) crumbled feta cheese (optional)
  • unprocessed sea salt
  • cayenne pepper (optional)

In a small skillet over medium heat, melt 1 teaspoon of the coconut oil. Add the mushrooms and sauté until softened, stirring occasionally and adding a small amount of water if necessary to prevent sticking, about 5 minutes. Add the garlic and herbs, if using, and sauté for 1 minute more.

Rinse the spinach, shake off the excess water (but do not dry it) and add it to the skillet. Cover and cook for 2 minutes or until the spinach is wilted. Add the remaining coconut oil and the rice and stir well. Turn the heat down to medium-low, then add the egg whites and cook, stirring occasionally, until the eggs are done, about 3 to 4 minutes. Stir in the feta cheese and heat briefly until cheese melts, about 1 minute. Season to taste with sea salt and cayenne, if using. Makes 1 serving.

Variation: Spinach, Mushrooms, and Brown Rice with Poached Egg(s)

Prepare the recipe the same as the above but without adding the egg whites. Place the mixture on a plate and top with one or two poached eggs.

July 2009 | Black Bean Quinoa Burgers

By Irene Hayton

  • ½ cup (125 ml) quinoa
  • ¼ cup (50 ml) filtered water
  • ¼ cup (50 ml) finely chopped onion (about ½ small)
  • 2 garlic cloves, minced or crushed
  • 1½ cups (375 ml) cooked back beans, or a 14 oz (398 ml) can, rinsed and well-drained
  • ½ cup (125 ml) oats or whole-grain bread crumbs
  • 3 tablespoons (45 ml) minced fresh cilantro
  • 1 teaspoon (5 ml) chili powder
  • 1 teaspoon (5 ml) ground cumin
  • ½ teaspoon (2 ml) unprocessed sea salt
  • coconut oil

Wash the quinoa by putting it in a fine-meshed sieve and setting the sieve over a large bowl full of filtered water. Rub it gently between your hands, rinse under cold running water until the water runs clear and then drain it well.

Put the quinoa, ¼ cup of water, onion and garlic in a small saucepan and bring to a boil. Reduce the heat to low, cover and cook for about 15 minutes or until all the water is absorbed. Allow to cool before combining with the rest of the ingredients.

In a large bowl, mash the beans really well. Add the oats or bread crumbs, cilantro, chili powder, cumin, sea salt and cooled quinoa mixture. Mix thoroughly and adjust seasonings if desired. Form into 4 burgers, about ¼-inch thick. Place burgers on a plate and put into the freezer for about 20 minutes to firm them up a bit.

In a large skillet over medium-low heat, melt enough coconut oil to cover the bottom of the skillet. Add 2 burgers and cook for 3 to 5 minutes per side, until lightly browned. Repeat for the other 2 burgers. Serve with a mixture of mild salsa and plain yogurt or light sour cream. Makes 4 servings.

August 2008 | Black Beans and Brown Rice

By Irene Hayton

  • 14 ounce (398 ml) can black beans, rinsed and drained
  • 2 cups (500 ml) cooked brown basmati rice
  • 1½ tablespoons (22 ml) fresh lime juice
  • 1 small tomato, diced
  • 3 green onions, minced
  • 3 tablespoons (45 ml) minced fresh cilantro
  • ½ teaspoon (2 ml) ground cumin
  • ½ teaspoon (2 ml) unprocessed sea salt
  • ¼ teaspoon (1 ml) cayenne
  • half an avocado, diced

Combine all ingredients, except avocado, in a large glass bowl. Cover and refrigerate for at least an hour. Add the avocado just before serving. This dish is good as is or, in the summer when you’re getting out in the sunshine, place some in romaine lettuce leaves, wrap up and enjoy. Optional: for more flavor, add some mild salsa and/or low-fat plain yogurt, to taste (try one part salsa to two parts yogurt).

 

July 2008 | Quinoa Tabbouleh

By Irene Hayton

Tabbouleh (also spelled tabouli) is a light, nutritious salad that keeps for a few days in the refrigerator; in fact, the longer it sits, the more flavorful it is. Instead of the traditional bulgur, this recipe uses quinoa (pronounced KEEN-wa) which is a healthier choice—it’s higher in protein and lighter in taste than most grains, and it’s generally suitable for those who have wheat and/or gluten sensitivities.

Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. For more information about quinoa, see the Health Tip for December 2002.

  • 1 cup (250 ml) quinoa
  • 2 cups (500 ml) filtered water
  • 1 tablespoon (15 ml) minced lemon zest (see Notes)
  • 3 tablespoons (45 ml) fresh lemon juice
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 1 clove garlic, crushed
  • ½ teaspoon (5 ml) unprocessed sea salt
  • 2 tomatoes, seeded and diced
  • half an English cucumber, diced
  • ½ cup (125 ml) grated carrot
  • 1 cup (250 ml) lightly packed minced fresh parsley (see Notes)
  • ¼ cup (75 ml) minced green onion
  • ½ cup (125 ml) crumbled feta cheese (optional)

To wash the quinoa, put it in a large bowl full of cold, filtered water. Rub it gently between your hands and then drain it well in a fine sieve. Repeat this process once or twice until the water no longer appears soapy, making sure the quinoa is well-drained once you finish washing it.

Put the water and a pinch of unprocessed sea salt in a medium saucepan; bring to a boil and add the quinoa. Reduce the heat to low, cover, and cook for about 15 minutes or until all the water is absorbed. When the quinoa is done, the grain becomes transparent and the germ unfolds and resembles a spiral. Remove from the heat and allow to cool.

Combine the lemon zest, lemon juice, olive oil, garlic, and sea salt in a small bowl or cup; set aside.

Meanwhile, prepare the remaining ingredients and mix them together in a large glass bowl. Once the quinoa has cooled to room temperature, fluff it with a fork and add it to the bowl and mix well. Add the oil and lemon mixture, stir thoroughly and refrigerate for at least an hour to allow the flavors to blend. Makes 8 to 10 servings. (This salad is more flavorful when served at room temperature.)

Notes:

  • Use flat leaf Italian parsley instead of regular parsley for more flavor, if you can find it.
  • Use a citrus zester to remove the peel from the lemons before you squeeze them to extract the juice. If you don’t have a citrus zester, use a grater, and then mince the lemon peel.

Variations: This salad lends itself to numerous variations. Some to try are:

  • Add more feta cheese, if using.
  • Add ¼ to ½ cup (75 to 125 ml) minced fresh mint.
  • Substitute millet for the quinoa.
  • Use halved grape or cherry tomatoes instead of regular tomatoes.
  • Use fresh lime juice in place of some or all of the lemon juice.
  • Substitute fresh cilantro for some or all of the parsley.
  • Use minced red onion instead of some or all of the green onion.
  • Add diced red or yellow sweet peppers, toasted pine nuts, chopped black olives, and/or chickpeas.
  • For more flavor, add ground cumin, cayenne pepper, and/or more garlic.

 

 

January 2007 | Tempeh Stir-Fry

By carol song

  • 1 tablespoon (15 ml) ghee or butter
  • 1 clove garlic, minced
  • 1 tempeh burger patty (such as Green Cuisine brand), chopped into 2 cm chunks
  • 1 small onion, halved and sliced (1cm)
  • 1 small zucchini, cut in 1 cm thick slices, and then halved to resemble half moons
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 2 pinches sea salt
  • 1 tablespoon (15 ml) water
  • 2 tablespoons (30 ml) miso gravy
  • 2 pinches cayenne pepper (optional)

Heat a wok or skillet over medium heat; add ghee or butter, garlic, and tempeh. Cook the tempeh for a couple of minutes on each side or until browned. Add the onion, zucchini, broccoli, cauliflower, sea salt, and water. Cover and cook, stirring once or twice, for 3 to 5 minutes or until vegetables are tender-crisp. Stir in the miso gravy and cayenne pepper, if using. Serve hot, either on its own or over brown rice. Makes 2 servings.

 

September 2006 | Baked Eggs with Spinach and Feta

By Irene Hayton

This dish is good served hot or cold and it only takes a few minutes to mix together. Put it into the oven to bake while you have your shower and you have a filling, healthy breakfast ready for you when you’re done. Or have it for lunch or dinner. Add a bit of minced garlic or a pinch of cayenne, oregano, or any other herbs or seasonings that you like.

  • 2 whole eggs
  • 4 egg whites
  • 1½ cups (325 ml) chopped fresh spinach or whole baby spinach leaves, packed
  • ¼ cup (50 ml) crumbled feta cheese
  • 1 teaspoon (5 ml) fresh lemon juice

Mix together eggs and egg whites. Add remaining ingredients and stir well. Pour into a lightly buttered casserole dish (1 liter/approximately 6½ inches square). Cover and bake at 350° F (180° C) for approximately 25 minutes or until eggs are set. Serve over whole-grain toast and/or tomato slices. Makes 2 servings.

August 2006 | Bean Salad

By Irene Hayton

This recipe is from Eating Alive II.

  • 1½ cups (375 ml) fresh green beans, cut into 1 inch (2.5 cm) pieces
  • 1½ cups (375 ml) fresh wax beans, cut into 1 inch (2.5 cm) pieces
  • 2 cups (500 ml) cooked red kidney beans, or a 19 ounce (540 ml) can, rinsed and drained
  • 2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
  • ¾ cup (175 ml) diced red onion
  • 1 small sweet green pepper, diced
  • 1 celery stalk, diced

Dressing

  • ¼ cup (50 ml) apple cider vinegar
  • ¼ cup (50 ml) fresh lemon juice
  • ⅓ cup (75 ml) Udo’s Choice Ultimate Oil Blend®, sunflower, or safflower oil
  • 1 teaspoon (5 ml) Dijon mustard
  • 1 tablespoon (15 ml) chopped fresh parsley
  • 1 garlic clove, minced
  • ½ teaspoon (2 ml) oregano
  • ½ teaspoon (2 ml) basil
  • ½ teaspoon (2 ml) celery seed
  • ½ teaspoon (2 ml) sea salt

Blanch the green beans and the wax beans in boiling water for 4 minutes. Rinse thoroughly in cold water to stop the cooking process. Drain well and place in a large bowl; add the kidney beans, chickpeas, red onion, green pepper, and celery.

For the dressing, combine all the dressing ingredients and pour over the bean mixture; mix well. Cover and refrigerate for several hours or overnight, stirring occasionally. Makes about 10 servings.

September 2005 | Basmati Rice and Quinoa Salad

By Carol Song

  • 2 cups (500 ml) brown basmati rice
  • ½ cup (125 ml) quinoa
  • 3 cups (750 ml) filtered water
  • 1 teaspoon (5 ml) sea salt
  • ½ teaspoon (2 ml) cumin seeds
  • 1 tablespoon (15 ml) sesame seeds
  • 1 tablespoon (15 ml) hemp seeds
  • 1 tablespoon (15 ml) Udo’s Choice Ultimate Oil Blend®
  • 1 teaspoon (5 ml) sesame oil
  • 1 teaspoon (5 ml) lemon juice

Optional:

  • ¼ cup (50 ml) chopped fresh cilantro
  • 1 cup (250 ml) firm tofu or cooked tempeh, chopped into ½ inch/1 cm cubes

Rinse the rice and quinoa in a sieve, drain and then place in a large pot with the water, ½ teaspoon (2 ml) of the sea salt, and cumin seeds. Bring to a boil, stir and then reduce heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally.

Put the cooked brown basmati rice and quinoa into a large mixing bowl and add the remaining ½ tsp of sea salt, sesame and hemp seeds, Udo’s oil, sesame oil, lemon juice, and any optional ingredients. Mix well. Serve with chicken or fish as a side dish or wrapped in a sheet of nori (See Note). Makes 6 to 8 servings.

Note: Nori is a type of seaweed or sea vegetable. It is most commonly available as paper-thin sheets and is used in Japanese restaurants for making sushi. It is deep purple in color and turns green when toasted. Nori is high in protein content and vitamin A. It can be eaten as a snack right from the package, dry-roasted and then crumbled and added to soups, salads, or grain dishes, or filled with grains, vegetables, and/or protein foods and rolled up like a wrap.

 

December 2004 | Curried Lentil and Squash Spirals

By Irene Hayton and Carol Song

For a festive look, use red or green colored tortillas when preparing this appetizer for a Christmas party. Or you can substitute roti for the tortillas. Besides being good sources of fiber, vitamins, and minerals, lentils and squash both have a low Glycemic Load rating (see this month’s Health Tip), making this a healthy and tasty alternative to many of the other appetizers that we indulge in, especially at this time of the year. For the carb-conscious, serve on endive leaves or cucumber slices instead of rolled-up in tortillas. The curried lentil and squash mixture can also be eaten warm or cold as part of a meal or a snack.

The amount of curry powder and cumin you’ll need will depend upon personal taste and the freshness of your spices.

  • 1 cup (250 ml) green lentils
  • 1 tablespoon (15 ml) butter
  • ½ small onion, chopped
  • ½ small butternut squash, cut into 1 inch (2.5 cm) cubes (approximately 4 cups/1 l)
  • 1 teaspoon (5 ml) sea salt
  • ¼ cup (50 ml) filtered water
  • 1 to 2 tablespoons (15 to 30 ml) curry powder
  • ¼ to ½ teaspoon (1 to 2 ml) cumin
  • ¼ cup (50 ml) chopped fresh cilantro
  • whole-wheat tortillas
  • low-fat plain yogurt or raita

Combine lentils with 1½ cups of filtered water and 2 pinches of sea salt. Bring to a boil, reduce heat, cover and simmer for 30 minutes, stirring occasionally, until the lentils are tender.

Meanwhile, in a large skillet, heat the butter over medium heat. Sauté the onion for 3 minutes then add the squash and sea salt and sauté for 5 more minutes. Add the ¼ cup (50 ml) of filtered water, curry powder, and cumin and stir gently; cover and steam over low heat for 10 minutes or until the squash is tender.

In a large bowl, combine the cooked lentils and cooked squash mixture and mash well with a potato masher or fork. Add the cilantro and mix well. Spread a thin layer of the mixture on tortillas. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for at least one hour. Cut into ½ inch (1 cm) slices and serve with low-fat plain yogurt or raita.

October 2004 | Vegetable Biryani

By Carol Song

  • 1 tablespoon (15 ml) butter or ghee
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 cup (250 ml) EACH chopped cauliflower, broccoli, and fennel root
  • 1½ cups (375 ml) brown basmati rice, rinsed and drained
  • 2½ cups (625 ml) chicken or vegetable stock
  • 1 tablespoon (15 ml) cumin seeds
  • ¼ cup (50 ml) EACH diced sweet red and yellow peppers
  • ½ tablespoon (7.5 ml) curry powder
  • ½ teaspoon (2 ml) sea salt or to taste

Heat a medium saucepan over medium heat; add the butter or ghee, onion, and garlic and sauté for 2 minutes. Add the cauliflower, broccoli, and fennel and sauté for another 2 minutes. Add the rice, stock, and cumin and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 30 minutes, stirring occasionally. Stir in the red and yellow peppers, curry powder, and sea salt and let simmer for another 15 minutes. Remove from the heat and let sit for 10 minutes. Serve with a dollop of low-fat plain yogurt and chopped fresh cilantro sprinkled on top for garnish. Makes 4 to 6 servings.

 

March 2004 | Crustless Vegetable Pie

By Irene Hayton

This dish doesn’t take long to put together and it’s good hot, warm, or cold. It can be eaten for breakfast, brunch, lunch, dinner, or as a snack. If you don’t like sweet red pepper, use thin slices of tomato to put on the top.

  • 2 cups (500 ml) broccoli florets and stems
  • 2 whole eggs
  • 2 egg whites
  • ¼ cup (50 ml) low-fat milk or rice milk
  • ½ cup (125 ml) grated part-skim Mozzarella cheese or soy cheese
  • ¼ cup (50 ml) grated carrot
  • 1 tablespoon (15 ml) chopped green onion
  • 1 garlic clove, minced or pressed
  • ½ teaspoon (2 ml) oregano
  • ¼ teaspoon (1 ml) sea salt
  • 1 small sweet red pepper, cut in strips

Cut the broccoli into small bite-sized pieces and steam for 3 minutes or until tender-crisp. Remove from heat and set aside to cool.

In a medium bowl, beat together the eggs and egg whites. Stir in the milk, cheese, carrot, green onion, garlic, oregano, and sea salt. Add the cooled broccoli and mix well. Pour the mixture into a lightly buttered 9 inch (23 cm) pie plate and arrange the red pepper strips in a pinwheel shape on top. Bake at 350º F (180º C) for 25 to 30 minutes, or until the eggs are set. (You can put it under the broiler for a minute or two if the eggs aren’t set on top.) Makes 2 to 4 servings.

June 2003 | Pizza Quesadillas

By Irene Hayton and Carol Song

These Pizza Quesadillas are fast and easy to make—just add some steamed veggies or a green salad (in season of course) and you have a healthy meal ready in minutes. If you have a sensitivity to wheat, try making your own tortillas using alternate flours and the recipe on page 246 of Eating Alive II.

Pizza Sauce:

  • 1 cup (250 ml) pasta or tomato sauce (see Note)
  • 5½ (156 ml) can tomato paste
  • ⅛ teaspoon (.5 ml) stevia powder
  • whole wheat or sprouted wheat tortillas

Toppings:

  • chopped cooked chicken, cooked lean ground turkey breast, or sautéed tofu or tempeh
  • any vegetables you prefer, such as chopped red pepper, steamed broccoli florets, sliced mushrooms, chopped onion, black olives, sun-dried tomatoes, artichokes, etc.
  • grated Mozzarella cheese

In a small bowl, mix together the pizza sauce ingredients. Spread each tortilla with sauce, top with the toppings of your choice and sprinkle with cheese. If using large tortillas, arrange sauce, toppings and cheese over half of the tortilla then fold the other half over top. If using smaller tortillas, arrange sauce, toppings and cheese over the whole tortilla then top with another tortilla and press down firmly. Place tortillas on a baking sheet and bake at 425° F (210° C) for about 5 minutes, or until the cheese is melted and the top begins to turn brown. Alternatively, you can heat the quesadillas, one at a time, in a skillet for 2 to 3 minutes per side (flip it carefully!) until the cheese is melted and the tortilla is lightly browned.

Note: Choose a pasta or tomato sauce (available in cans or jars) that does not have any sugar added to it. If using a plain tomato sauce, you can add your own seasonings: try 1 clove garlic, finely minced, and 1 teaspoon each of basil and oregano. Any leftover sauce can be refrigerated or frozen for later use.

January 2003 | Quinoa Pilaf

By Irene Hayton

  • 2 teaspoons (10 ml) coconut oil
  • 1½ cups (375 ml) chopped mushrooms
  • ¼ cup (50 ml) chopped green onion
  • 1 teaspoon (5 ml) curry powder
  • 1 cup (250 ml) quinoa, well-washed (see Note)
  • 2 cups (500 ml) chicken or vegetable stock
  • ¾ cup (175 ml) fresh or frozen peas
  • ½ teaspoon (2 ml) sea salt

Heat a medium saucepan over medium-low heat. Add the coconut oil and the mushrooms and sauté for 3 minutes. Add the green onion, curry powder and quinoa and sauté for 3 minutes more. Stir in the stock, peas and sea salt, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes. Drain off any excess liquid then fluff with a fork before serving. Makes 4 to 6 servings.

Note: Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. To wash quinoa, put it in a large bowl full of cold water. Rub it gently between your hands and then drain it in a fine sieve. Repeat this process once or twice, until the water no longer appears soapy.