Let food be thy medicine and medicine be thy food.

- Hippocrates

Quinoa Pilaf

Prep time:3 minutes
Cooking time: 30-40 minutes
Serves: 4

Ingredients:

1 cup quinoa
2 1/4 cups water or stock
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt

Directions:

• Rinse quinoa in fine mesh strainer until water runs clear.
• Boil the water and add quinoa and salt, cover and reduce heat.
• After 15 minutes add cranberries and walnuts to top; do not stir.
• Cook 5 minutes more, until all the liquid is absorbed.
• Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Quinoa with Lemon and Zucchini

Prep time: 5 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients:

3 tsp. extra virgin olive oil
1 medium zucchini, halved and thinly sliced
1-1/4 tsp. sea salt, divided
1-1/4 cups quinoa, rinsed
1/2 bunch scallion
2-1/2 cups water
Zest of 1 lemon
2 tbs. lemon juice
Lots of chopped fresh dill

Directions:

• Heat oil in a large saucepan over medium-high heat. Add zucchini and 1/4 tsp. salt and cook, stirring, until zucchini is crisp-tender, about 4 minutes.
• Remove zucchini from the pan and add quinoa, water and remaining 1 tsp. salt.
• Bring to a boil, lower heat and simmer, covered, until quinoa is tender but still chewy and a white spiral-like germ appears around each seed, about 15 minutes.
• Toss quinoa with zucchini, zest, lemon juice and dill. Serve warm or room temperature.

Recipe adapted from: Whole Foods Market

Very Easy Fried Rice

Prep time: 10 minutes
Cooking time: 20 minutes (if using leftover rice)
Serves: 6

Ingredients:

1 tablespoon extra virgin olive oil
1 small onion
2 cloves garlic
1 carrot, diced
1/2 bunch scallion
1 tablespoon grated ginger
4 cups cooked long grain brown rice
2 tablespoons tamari soy sauce
1 teaspoon toasted sesame oil

Directions:

• Sauté onion in olive oil for 5 minutes.
• Mince garlic and add to onion.
• Add carrot and sauté for 4 minutes.
• Add scallion and ginger.
• Sauté for about 4 more minutes so flavors can melt into each other.
• Add rice and sprinkle with water. Water gives extra steam to the dish.
• Add tamari soy sauce and toasted sesame oil.
• Lower heat and cook for 5 more minutes, stirring occasionally.

Tips:
Beat an egg together with the tamari and sesame oil. Pour this mixture into the pan and move it around quickly with a fork to spread the egg as it cooks.

Recipe By: Integrative Nutrition

Mexican Rice

Prep time: 10 minutes
Cooking time for white rice: 20 minutes
Cooking time for brown rice: 40 minutes
Serves: 4

Ingredients:

1 tablespoon sesame oil
1 clove garlic, minced
1 cup uncooked rice
1 carrot, diced
1 cup tomato sauce
2 cups boiling water
1 teaspoon sea salt
1 teaspoon cumin
1 teaspoon chili powder

Directions:

• Saute garlic in oil in a heavy skillet.
• Add uncooked rice, and roast until golden.
• Add remaining ingredients. Bring to a boil. Stir to mix.
• Immediately cover and simmer for 40 minutes (brown rice), or 20 minutes (basmati).

Recipe By: Vimala Rodgers

Sesame Rice

Prep time: 10 minutes
Cooking time for white rice: 20 minutes
Cooking time for brown rice: 45 minutes
Serves: 3

Ingredients:

2 cups water
1 cup rice
2 tablespoons tamari
2 tablespoons toasted sesame seeds
1/2 teaspoon fresh gingerroot, peeled and grated

Directions:

• Cook rice.
• Five minutes before the rice is done, stir in tamari, sesame seeds, and grated ginger.
• Leave uncovered over lowest heat for balance of cooking time.

Recipe By: Vimala Rodgers

Muesli

Prep time: 5 minutes
Cooking time: None
Serves: 3

Ingredients:

1 cup rolled oats
2 cups almond or soy milk
5 to 6 dates, chopped
1/2 cup sunflower seeds

Directions:

• Soak all ingredients overnight covered and it will be done by the morning without cooking!
• Add shredded coconut, raisins or brown rice syrup before eating.

Recipe By: Institute for Integrative Nutrition

Quinoa Cereal with Fresh Fruit

Prep and cooking time: 20 minutes
Serves: 2

Ingredients:

1/2 cup quinoa
1 cup water
sea salt to taste

Topping:

1/2 cup rolled oats
1/2 cup blueberries
2 tablespoons pumpkin seeds
2 tablespoons sliced almonds
Top with 1/2 cup dairy-free milk alternative (soy, rice or almond) and 1 teaspoon honey

Directions: Preparing quinoa

• Placed well-rinsed quinoa with water and salt in a saucepan, cover and bring to a boil.
• Turn the heat to low, keep covered, and simmer for 15 minutes.

Quinoa Breakfast

• Divide quinoa between two bowls, adding one-half of the rolled oats on top.
• Top each bowl with half of the blueberries, pumpkin seeds and almonds.
• Serve with soy milk and honey.

Recipe By: The World's Healthiest Foods

Perfect Oatmeal

Prep time and cooking time: 15 minutes
Serves: 2

Ingredients:

2-1/4 cup water
dash sea salt
1 cup regular rolled oats
1/2 teaspoon cinnamon
1/4 cup dried cranberries
1/4 cup chopped walnuts
1 tablespoon flaxseeds
1 tablespoon blackstrap molasses
1 cup milk or dairy-free milk alternative

Directions:

• Combine the water and salt in a small saucepan and turn the heat to high.
• When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes.
• Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off the heat. Let set for 5 minutes.
• Serve with milk and molasses.

Recipe By: The World's Healthiest Foods

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