Protein-Packed Taco Salad

Lately I've been finding it difficult to stay on the vegan path. Don't be alarmed - This isn't to say I've fallen to my knees in surrender and vehemently ingested a double-bacon cheeseburger with a milkshake to wash it down - I have just been finding it difficult to maintain my personal diet without making the people closest to me feel a little left out.

Case in point: I just recently moved back in with my Mom, who is an unwavering carnivore despite the toll it's taken on her health. In an attempt to reverse heart disease, high blood pressure, and obesity, she's actually been very open to the idea of cleaning up her diet - but it's a slow process, as it was with many of us who are now vegan or vegetarian. What I love about this recipe is that I'm able to get a great meal with all the nutritional value I'm looking for, while she can easily incorporate a little extra ingredients to lessen the blow on her taste buds. So if you're a veg experiencing a similar dilemma, it's simple to make a dinner everyone is sure to love - non-vegans can add grilled chicken, cheese, and sour cream for a more traditional "taco."

I love it just the way it is. And I'm Mexican, so that's gotta say a lot.
Anyway - as always, portion ingredients according to demand, get creative and ENJOY!

Ingredients

• Quinoa/Brown Rice Mix
• Black, Kidney, Pinto Bean Mix
• Spring Mix lettuce
• Broccoli Slaw Mix (Broccoli, Cauliflower, Carrot, Red Cabbage - store-bought pre-cut package)
• Sliced Tomato
• Sliced Avocado
• Organic or Homemade Salsa 
• Baked White Corn Tortilla Chips (I drizzle lime juice on mine and sprinkle with salt for extra yum)

Directions

1. Cook the quinoa and brown rice according to package, and mix together. You can season to taste - I used a bit of garlic powder, pepper, and cumin to get a Mexican flavor.
2. Cook beans - You can use your favorite, or make a mix like I did to get some variety.
3. Mix lettuce, veggies, tomato, and sliced avocado in a bowl along with salsa. 
4. Spoon rice and beans onto a plate as a base, then top with salad mix. Add crunchy baked tortilla chips and enjoy this easy dinner!

Vegetable Stir Fry

As a college student, eating healthy is not the cheap way to go about living. It's certainly much easier to buy a box of Ramen noodles than it is to pick out fresh fruit. Personally I'd rather be eating grapes and apple slices over sodium rich packaged food any day and the best part is that my grocery bill only went up ten dollars when I started buying more fresh fruits and veggies and less packaged food.
 

 My name is Natalie and I'm a senior at a state university in the pacific northwest. I started classes four years ago, majoring in food and nutrition. What foods are 'good' for you and which ones are 'bad' was always an interesting concept to me. I was fascinated with how changing your diet could affect your behavior, your disposition on life, and your energy levels! However, what I didn't take into account was the fact that I would be expected to pass classes like organic chemistry and advanced algebra. Some people got the skills and some people don't.

So I switched to art education and now I paint for a grade instead of calculating complex math and science problems. That didn't mean that my interest in food disappeared, however. I put it on the back burner for a while, but everything resurfaced in the fall 2011 semester for me.

You see, I work as a barista for a local coffee shop so I spend a lot of time around lattes and mochas. I started noticing that I would feel sick after drinking a delicious caffeinated beverage, so I switched over to a non dairy milk. Suddenly I wasn't so sick anymore. That seemed to be the only thing that affected me for a while, too. And then I noticed I would feel the same way after eating pizza and lasagna and cake.

So I just adjusted my diet. No more dairy for this girl anymore. But I still wasn't feeling all that great after a meal in general. I was intrigued by my grandmother, who turned vegan in her early 70s. She felt great! Her skin was glowing. Her body didn't fight her anymore. And thus began my transition into the world of the meatless.

The change hasn't been as easy as I would have liked it to be. It's a little more spendy to eat a diet consisting of mostly fruits and vegetables, but for me it was worth it. As soon as I changed my diet I had more energy throughout the day. I slept better. My skin has cleared up a lot, and I just generally feel better. I'm still on this journey, learning new things every day. Tofu still scares me, but I'll get there.

Stir fry is something I have found super simple to make and it tastes awesome. Plus, I can live on the left overs for days, since I always make too much.

What you need:
Quinoa (I use 1/4 cup because I just make it for me, but you can use however much you like)
White Rice (again, the amount is up to you)
Carrots, quartered
Broccoli
Avocado, halved
Eggplant, cubed
zucchini, sliced
Salad Greens
Garlic
Pepper
Salt

I start by cooking the quinoa and rice because they take the longest - about 15 minutes to absorb all the water. Then in a separate skillet I scoop in a small amount of coconut oil, just so nothing sticks to the pan.

I cut up the carrots, broccoli, zucchini, and eggplant and toss them in the skillet to fry with the garlic (I used garlic powder and just sprinkled it over the veggies) along with some pepper. Next I slice half of my avocado and chunk it up. A pinch of salt and in to the pan they go.

Once all the veggies are good and warm I add in the salad greens. I don't want them to get limp, so I don't let them cook very long - just enough to get a little garlicy and mixed in with everything else. Then I pull everything off the heat to serve.

In a bowl I spoon the quinoa and white rice and over the top I dish the vegetables. Eat. Enjoy. Repeat.

Crock-Pot Chowder For Busy Days

I have mixed feelings about my crock pot. Sometimes I absolutely love it; sometimes I hate it. The love part comes in when I know I have a busy day ahead and won't feel up to dealing with dinner. That's when it's good to toss a bunch of odds and ends into its great abyss, set the cover in place, and turn it on to do its thing while being ignored by me.

The hate part comes about because after a while everything begins to taste the same. That's when I relegate the vessel to the large cupboard that sits on my back porch. It's been residing there nearly two years now.

But then the rain rolled in and decided to stay. I wanted soup, but figured I wouldn't feel like going to all the trouble at the end of the day and began thinking of a way I could indulge my senses without having to spend much time in the kitchen. It was then that the light came on. Crock pot something. So I brought the unwieldy appliance into the house, cleaned it all up, and set about throwing things into it that I thought might go together. Nobody was more surprised than I was that the resultant chowder actually tasted great.

Next time you want dinner without much work, give this recipe a try. Let me know if it works for you. I want to warn you in advance that this soup isn't the prettiest one on the block. But it sure tastes great. Happy Slurping!

CORN, BEAN, & COLLARD CHOWDER

Place into the crock pot:

2 cups of frozen corn

1 can of any favorite bean, undrained

1/2 cup diced onion

1 diced Anaheim chili or chili of your choice

1 medium potato, peeled and diced

1 cup frozen collard greens

1 cup soy milk

1 1/2 cups vegetable broth

1/2 cup of quinoa, millet, amaranth, or grain of choice

1 Tbs. poultry seasoning
2 garlic cloves, minced

Few drops of your favorite hot sauce

2 Tbs. agave nectar

Salt and pepper to taste

Turn the crock pot to low and ignore it until you get hungry. I served this tummy-filling chowder with biscuits, but any bread of choice will be good for sopping up the last bits of juice. Serves 4

Happy Slurping!

Quinoa with Raisins and Nuts

Quinoa.

What?

Quinoa.

How do you spell it?

Q U I N O A.

How did you say it?

Keen wa. 

Oh. I always wondered what that word was.

And so it went. Before she ate it she had to know what it was. I explained that it was an ancient grain, eaten by the Incas, now grown in the US, packed with protein iron potassium magnesium and lysine. By many it's considered one of the Super Foods. JUST TRY IT.

I was getting impatient with her reluctance to dig in. Her fork finally made it to her mouth and she was surprised. Quinoa is really mostly about the texture. The flavor is mild nutty and easily embellished with herbs and sauces. I admit that the little pop quinoa makes when you bite into one is a surprise at first. And yes, they get stuck between your teeth. Alone it taste a little like nothing, why bother. You must bother, with herbs and spices and fruit and whatever it takes, because it's so good for you. Aren't you tired of the same old same old? 

This recipe has a little Indian twist to it. Because I had a guest with a certain resistance for things new, I went easy on the spices. You could easily adjust the recommendations here, doubling them even.    

3/4 cup quinoa, rinsed

salt, pepper

1 tablespoon olive oil

1 small red onion, diced

1/4 teaspoon cumin, ground

1/4 teaspoon cinnamon, ground

1/4 teaspoon ginger, ground

1/4 teaspoon coriander, ground

1/8 teaspoon turmeric

1.4 cup chopped cilantro

1/4 cup raisins (or currants)

3 tablespoons toasted pine nuts or almonds

1 teaspoon grated lemon or orange zest

Cook quinoa in 1 1/2 cup water with 1/4 tsp salt.

Saute onion in olive oil with the spices until soft

Drain quinoa and toss with the onion, spices and cilantro, raisins, nuts and zest.

Serve on a bed of the salad green of your choice.

Chopped Salad

"We have ten fingers and ten toes," she said. "That may explain why we like to do things in tens."  My friend was an elementary school teacher. She taught her students that they could remember ten things by using their fingers and thumbs as props. I have applied this idea to today's salad. You don't need to dig up a cookbook, you can remember how to make this salad using your fingers and thumbs. On the Left hand count off the Greens, on the Right hand count off the Others (that sounds ominous). I'm calling it:

 Fingers and Thumbs Chopped Salad

a complete meal

On the Right Hand we have:

1. romaine lettuce

2. arugula

3. cucumber

4. brocolli
5. herbs

and

On the left hand
6. carrots

7. red pepper

8. red cabbage

*9. quinoa

10. dressing 

Measure? How many are you serving? Eyeball it. This salad will keep for a couple of days, so if you over do it a little, it will be an easy lunch tomorrow.

*You can prepare the quinoa ahead of time. Follow the simple instructions on this video. (I never add salt.)

Chop, chop, chop, chop, all of the vegetables. You want end up with a salad that shares all of the ingredients in every bite. As you finish chopping an ingredient, add it to the bowl to form layers. When all of the vegetables and the quinoa are in the bowl, toss everything together. Pass the dressing at the table.

This is a great summer salad that will cheer you up, cool you off, fill you up and keep you going for hours.

Play With Your Food

TV is my muse; my creative inspiration. When I'm relaxing at the end of the day the Food Network offers me just what I want. I tape the shows that teach food chemistry and cooking techniques. I'm entertained by food challenges: cupcakes wars, master chef, iron chef. Not so much the kitchen dramas. When pans begin to crash to the floor and tempers run hot, I turn the muse off.

The stars of food TV are the guys and gals that can smell and taste and adjust to create a culinary masterpiece. That's what I aspire to. When I'm in my kitchen, I put on my superhero apron and do my best to be them.

For a couple of weeks I have been struggling to make a rice ball that is flavorful, doesn't fall apart and entices a 6 year old. It has to be gluten free and vegan. It has to be colorful. It has to be crispy on the outside. It has to be delicious hot or cold. And it can't cause indigestion like the batch I made with onions and spinach. I think it might have been the onions.

Inspired Rice Balls

(play with the recipe - change up the herb or the veggies and please, let me know your results)

mix together in a 1 quart bowl:

1 cup cooked short grain brown rice

1/2 cup quinoa flakes

1/4 tsp salt

1/4 tsp pepper

2 tablespoons chopped parsley

whisk together in a small bowl:

1 tablespoon flax meal

3 tablespoons water

let this sit for a couple of minutes - this is the egg that will hold things together

then add this to the bowl and mix well: 

2 tablespoons shredded carrot

2 tablespoons shredded baby zucchini

add the contents of the small bowl to the contents of the larger bowl and mix well with your hands.

it should be sticky

when well mixed, form into balls about 1 inch in diameter

it helps to have clean but wet hands when you do the ball forming

fry, browning on all sides, in hot canola oil in frying pan

if you use a 10-12 inch frying pan they will all fit without crowding

Inspired Rice Balls are only OK. I haven't thrilled the 6 year old. I think I'll invite her into the kitchen for a cooking play date. I'll fix up a mystery box -  she'll open the box and find everything she needs to make a rice ball except the vegetable and the spices. I'll have her go to the refrigerator and the herb garden to select her favorites. If I get it on film, I'll share it with you later. Child's play can lead to a life of healthy eating.

Quinoa Flakes

To market, to market I go, looking for a substitute for the oatmeal in the fruit and nut bar I want to make. Oatmeal is one of those grains that is maybe / maybe not gluten-free. One article I read said that if wheat or rye grow in the field adjacent to the oat field, chances are your oats will NOT be gluten-free.  

   On the Left are the Brown Rice Flakes. They are about the size of Oatmeal, but hard. They need some cooking to soften them before eating. 

 On the Right are the Quinoa Flakes. They are smaller and resemble the texture of oatmeal. They win for this application. (How did they manage to make the tiny Quinoa seed into a flake?) 

Fruit and Oatmeal (Quinoa) Bars

6 tablespoons grapeseed oil, or other neutral oil,

  plus a little extra for brushing the pan

2 tablespoons vegetable shortening

1/2 cup agave syrup

1/3 cup maple syrup

1/2 cup dark brown sugar

pinch of salt

( - a note here - this looked like a lot of sweet to me and it made my stomach hurt thinking about it. So I ditched the brown sugar. I cut back on the maple syrup and substituted 3 tablespoons of molasses for some of the syrup. Then I increased the quinoa flakes by a 1/2 cup. I'll leave the recipe alone as I found it and let you decide about making substitutions.)

2 cups rolled oats (quinoa flakes)

1/2 cup mixed seeds such as pumpkin, sunflower and sesame

1 1/2 cups mixes dried fruit such as raisins, cherries, apricots, papaya, pineapple and cranberries.

1 teaspoon ground cardamom

1.  Heat oven to 350 degrees. Line a 9 inch square pan with parchment paper or foil, letting a few inches hang over the side of the pan. Brush parchment paper with oil.

2. Spread oats and seeds on another baking pan an toast in oven just until golden and fragrant, 6-8 minutes, shaking pan once.

3. In a saucepan, combine oil, vegetable shortening, agave syrup, brown sugar, maple syrup and salt. Stir over medium heat until smooth and hot. 

4. In mixing bowl, toss together the oats, dried fruit and cardamom. 

5. Pour hot sugar mixture over fruit and nuts, stir until well combined.

6. Transfer to prepared pan and press into pan evenly.

7. Bake at 25-30 minutes, until brown. 

8. Transfer the pan to a cooling rack and let cool completely.

9. Grab onto the overhanging paper and lift out of the pan. Place on a work surface. Cut into bars 1.5 inches x 3 inches.

Peppers Fit For The President

 The stuffed peppers tasted so much better than this photo looks. It simply did not want to stand by itself in the bowl, so I propped it up with pita chips--which now that I think of it, would have been a good thing to add to my menu that night. Also, I waited until the next day to take the photo, not realizing the pepper would appear so shriveled. Fresh out of the oven, these delicious bells were a delight to the tastebuds.

First off, I would not pester any of my friends or family to become a vegan. That may be due to the fact that I have become one under doctor's orders and not by choice. Even so, after just a few months of the vegan lifestyle, I can honestly say that I don't remember the last time I felt so normal. No more bouts with the intestinal disease that has put me in the hospital and/or resulted in four surgeries over the last 15 years. Oddly enough, I wonder why none of the other surgeons or gastro-guys ever mentioned eating vegan before this. The fact that I've lost considerable weight (which I could afford to do), look dewey-skinned sans makeup, and feel bright and sassy each morning when I get up has made a monumental difference in my life. And when you're past seventy, each day of feeling fine is a gift. That's my opinion anyway.

So would I want that for you too? Of course. Would I insist you give vegan a try at least once a week? Only if you want. If you stopped by my home for a visit, is there anything I might do to "silently" expose you to how good vegan food can be?  Doggone right.  I'd get out my arsenal of tried and true recipes that look like regular food, smell like regular food,  and taste like regular food. Today's recipe is one of those. It's so good that I'd serve it to anyone who dropped by, even if it were the president. (Yeah, fat chance of that ever happening; I'm just trying to make a point.)

My goal in all this? To intrigue you, the reader, with appetizing food that's been tested on my own palete as well as that of a few friends. Now I admit that I like my food with layers of flavor, mostly derived from assorted spices and herbs. If you aren't one of those "spicy" creatures, either cut down the amount or leave it out altogether. But be warned: mess with the flavor profile of any vegan dish and unless you're a professional in the kitchen, you'll be eating what everyone and their dog seems to think vegan food tastes like. 

BLACK BEAN, MUSHROOM, AND QUINOA STUFFED PEPPERS

2 Tbs. olive oil

1 medium onion, finely chopped

Saute the onion in the oil for about 5 minutes or until the onion is translucent.

3 cloves garlic, minced

2 cups finely chopped mushrooms

Add to the above mixture and cook until the mushrooms lose their moisture, about 5 minutes.

1 Tbs. chili powder

1 tsp. salt

Stir into the above mixture. Then add to the pan:

1/2 of a 15 oz. can of tomato sauce

1/4 cup of water

1/2 cup quinoa

Lower the heat, cover and let simmer for about 20 minutes, stirring once or twice.

Cut the tops off  4 bell peppers of  any color and remove the seeds and ribs. Boil a pot of water, then add the peppers and cook for 5 minutes. This greatly reduces oven time for cooking the peppers through. Drain the peppers and let rest.

While the peppers are in the water, set your oven to 350 degrees.

When the mushroom, quinoa mixture has finished cooking, add 1 can of black beans, drained and rinsed and 1 tsp. pure maple syrup. Stir the beans, etc. into the quinoa mixture, give everything a stir to blend it together and let it simmer a few more minutes. Place the peppers in a small baking dish so they help each other stand upright and stuff each one to the rim. Pour the rest of the tomato sauce around the peppers and bake for 15 minutes. Remove the peppers from the oven, garnish with cilantro and serve. Not a cilantro lover?  Use parsley.

This recipe is so good I would eat it as is. However, it isn't like me to leave a good thing alone. I had some ideas on how to make this recipe more to my own liking, so the next time I made it, I mashed the black beans, giving them more body before adding them to the quinoa pan. The third time I made it I diced up one cooked vegan bratwurst and added it to the mashed beans mixture before filling the peppers. Ahh, now it's perfect. I suggest you try the original recipe and go from there. I served my bell pepper with corn on the cob, oven roasted in its husk. A fistfull of sweet black grapes served as dessert. I was so full I rolled into the livingroom and promptly dozed off in my recliner. I figured the dishes would still be there in the morning.



Springtime in S. CA and the azaleas are in full glory. I planted this sun-loving version just outside my library window so I could see it without having to walk all the way around the house.



Copyright 2011 by Sandra L. Keith, all rights reserved
Photos are the property of the author and may not be reproduced without permission.

Southwest Quinoa

Maple syrup is not a luxury at our house. It's a necessity. It was the only thing on the list when I walked into the health food store but not the only thing that came home with me. I can't leave the health food store without walking every aisle to see what's new. At check out, the clerk asked if I'd like their magazine. At first I said no. I'm trying to limit my "stuff". But then I read, Pasta: gluten-free alternatives  on the cover and changed my mind. I was rewarded with 2 vegan recipes hidden deep in the magazine, after the articles on Vitamin D; Dogs help autistic children; Acau: the real story; Sleep and the coupons.

Next week I'll try the Spaghetti Squash with Cilantro Pesto Sauce recipe, (tease). This week I had everything on hand to make the Southwest Style Quinoa recipe. At 12:45 I got started, well aware of a 2:30 coffee date. I had plenty of time to assemble ingredients, prepare the meal, take pictures, eat and wash the dishes. I was interrupted three times during this process. What I'm saying is, that you have time to prepare this protein packed meal.  

Southwest Style Quinoa

3 generous servings



1/2 cup quinoa

1 cup vegetable broth

8 oz beans (red kidney, pinto, black)

8 oz salsa (heat to your taste) *

1/8 cup chives, optional

(I didn't have chives, so that's chopped onion in the little white dish)

1/4 cup chopped cilantro

1/4 cup toasted sunflower seeds or pepitas

*You control the heat in this dish with the salsa you choose. 

1. In a medium saucepan, dry toast the sunflower seeds or the pepitas over medium heat, stirring constantly, being careful not to burn them. Transfer to a bowl to cool.

2. In the same medium saucepan, dry toast the quinoa for 3 minutes over medium heat.  Add broth, increase heat to high and bring to a boil. Stir, reduce heat, cover and simmer for about 15 minutes or until quinoa is tender and nearly all the liquid is absorbed.

3. When quinoa is tender, add beans, salsa, chives and cilantro, stirring gently to combine well.  Cover and cook for 1-3 minutes to heat through. Fold in the seeds and serve. 

That's it. I made a green salad, poured a glass of Merlot and enjoyed a nice lunch. I'm putting this recipe in my dinner party folder. It's a keeper.

A note about quinoa if it's new to you - quinoa is a seed. It's the highest in protein of the cereal-type foods.  It's a high fiber, complete protein. The Incas called it the mother of grains.

Quinoa seeds are naturally coated with saporin.  Saporin may discourage foragers in the wild but is not harmful, it just has a bit of a bitter taste. Toasting the quinoa seeds removes that flavor. You can also wash this coating off, but the seeds are so small you will have to double line the strainer with cheese cloth.

The end result is a lot prettier than I expected it to be.

Lemons

     Winter is the flu and cold season. When I was a child in the Mid-North, suffering one of these winter ailments, my mom would serve me hot soup and a plate of lemon peel, the white part only. The lemon peel, she said, was full of vitamin C and would have me back on my feet in no time.

     The health benefits of lemons is widely acclaimed. Besides being a health benefit, it's a replacement for salt for those on a low salt diet. It's pretty. It's tasty. It has household and beauty applications.

     I have decided to explore the culinary depths of the lemon in my January posts. So here goes. Part 1 of THE LEMON.

     It's a no brainer that lemon makes a great salad dressing. I modified a recipe I found so that it would look like a dressing I had at a recent party. It was served in a small bowl with a spoon. It was full of chopped onion. You gave the dressing a little swirl before you served yourself. And it was delicious.

     For my salad, to get on with the lemon theme, I added about a Tablespoon of lemon zest to the greens too. Delightful.

The Dressing

2 Tablespoons Lemon Juice

5 Tablespoons Grape seed Oil

1/2 teaspoon finely chopped garlic

2 teaspoons finely chopped onion

1/4 teaspoon salt

1/4 teaspoon pepper

1 teaspoon lemon zest

Simply whip it all together and serve. 

     Quinoa, a complete protein, is now available in many forms. I have just discovered quinoa linguine. Last night I cooked the whole package to see how they cooked and to see how they held together and reheated the second day. I love them. It says on the package, "You'll never go back to plain noodles again." I think they're right. I love the flavor and the texture.
     For today's main course I pulled together some things from the refrigerator and at John's suggestion, I served nutritional yeast as an option. Nutritional yeast is suppose to be a Vegan's Parmesan cheese. Don't kid yourself. It's not cheese. I'm from the mid-north you know, where cheese is king, and this is nutritional yeast and only nutritional yeast. Let's let nutritional yeast have it's own song. It's good. But it's not cheese.
    My stir fry today is this:

Quinoa and Kale Stir-fry

1/2 cup chopped onion

1 Tablespoon chopped garlic

1 cup chopped baby kale

1/4 cup dried cranberries

salt, pepper

juice of 1/2 lemon

1 Tablespoon lemon zest

2 cups cooked quinoa noodles

nutritional yeast to individual taste



Heat a little oil in a pan and cook the onion and garlic until transparent. add the baby kale and stir until the kale is limp, add the dried cranberries and the quinoa noodles and stir to coat. Heat through. Season with salt, pepper and lemon juice. Just before serving, toss in the lemon zest. Pass the nutritional yeast.



     Now you have something else to say to that old line, "when you're handed a lemon, make lemonade". Where did lemon get that reputation? Lemons are a staple at my house and if they aren't not already, Lemons may soon be a staple at your house too.

Dr Oz and the Incas

Out my front door, avocados hang green and hidden behind long elegant leaves, the tree branches reaching over the fence in a neighborly gesture of generosity.

In my backyard, 18 parsley plants thrive in the rain.

Green. Parsley and Avocados. Hmmmm. Green. Dr. Oz comes to mind. Green apples, parsley, spinach, lime, lemon, celery, ginger...... will inspire today's dinner - a variation on a theme. Not exactly Dr. Oz's green drink. Not exactly tabbouleh. Bring on the Quinoa from the Incas for a complete protein.

Quinoa and Parsley with Avocado

Garnished with grape tomatoes, sliced sweet onion and baby salad greens.

1 1/2 Cup water

3/4 cup quinoa

This is where you can be very generous. More of any of these ingredients will disappear in the salad quite nicely.

2/3 cup chopped parsley

1 green apple, chopped about 1 cup

1/3 cup chopped celery with leaves

Dressing:

1/2 cup fresh lemon juice

1/2 extra virgin olive oil

2 tsp sugar

1 tsp dry mustard

1/4 tsp salt

pepper

Bring water to a boil. Add quinoa. Bring back to a boil, then lower heat and cook about 12 minutes.

Take off burner and let it absorb any water in pan. Cool.

Chop vegetables and apple.

When quinoa is cool, add vegetables and apple. Pour 1/2 of the dressing over the quinoa and stir gently to mix everything together. Cool covered in the refrigerator 2-4 hours or overnight to let the flavors blend.

To serve, plate individually (or on a big platter for a crowd) - for each person:

Put a small bed of lettuce and fresh whole leaf parsley on the plate.

Then half an avocado, sliced sweet onion and grape tomatoes.

Pile on the quiona.

Pass the dressing.

The Ancients

When I woke at the break of dawn, I was feeling rather ancient. I rolled over, swung my legs up the wall for 10 minutes of Viparita Karani (legs-up the wall pose) to reset my mind and renew my spirit. As the blood coursed down my legs from my feet, I thought of nothing, my eyes closed. Kitty Hawk, not intuitive, broke the spell with her not so delicate paw, her nails catching my shoulder. Then she spoke. "The bowls are empty." She wasn't using her inside voice. OK, alright already, I'm up.

Today's theme is ancient grains; it will be ancient all the way around. Leaves fell into the Emperor of China's cup long before the Ethiopians discovered the stimulating effects of coffee. Today it will be tea. The coffee press is getting a rest.

It's Wednesday, the slow day in the office. I turn on the computers, check the emails, read Seth's blog and the Writer's Almanac, take out the garbage and the recycling, and brew a little green tea. The Ancients probably had nuts and berries for breakfast so I'll start with some almonds and a handful of strawberries. I will graze myself to lunch.

One Three and I run out to the baby broccoli plants to de-worm them. We started 2 days ago when it became apparent that something was devouring our plants. We aren't keeping records but we have pulled off about 30 of the little hungry green soft rapidly growing things, thrown them into a bucket and dumped them in the far corner of the yard for the spiders. I suggested we feed them to the crows, but One Three came up with the spider idea. It's a better idea. We picked a little mint and basil for the lunch salad and then for fun, a little thyme, rosemary and marjoram.

It's a morning for running errands and I look forward to a stop at Pop's to pick up my leather sandals that have been pretty much glued to my feet for the last 2 years.

Pop's repairs everything and it looks like he is especially busy. Maybe we aren't the throw away country we once were. He's an organic hobby gardener, it's nice to chat with him.

Lunch today will be with the first meeting of the 3rd Wednesday of the Month Philosophy Club. I drive up the coast listening to NPR. They are talking about the discovery of 10 Double Eagle gold coins. It was just getting good when I hit the mountains and lost the station. But, there was the ocean and I soon forgot all about the drama of the gold coins. As I pull off the freeway my mind turns right, then left and right and right and left and I pull up to the Italian's house and give her a nod. With a lump in my throat I turn left and head to the Philosopher's house. I'm bringing vegan. The Philosopher will supply the Chinese Tea directly from China via her well traveled neighbor.

I walk in her door and discover they have started without me. They're already talking about praying incessantly. How is that possible? Not the starting without me, the praying incessantly. The only two things I can do incessantly are breath and pump blood and I think that is quite remarkable. These Club meetings will be very enlightening I can tell.

Lunch is Quinoa Tabbouleh with lettuce, tomato and avocado, Honey Dew Melon and blue corn chips. (Blue corn has more protein than yellow or white and is one of the oldest varieties of corn, but probably not as old as tea or Quinoa or Teff.) What? Teff? In a minute.


The recipe for the Tabbouleh comes straight off the Red Mill Quinoa package. After the quinoa is cooked and cooled, it's simply a matter of assembling the ingredients. Here it is:

2 Cups cooked and cooled Quinoa
1 Cup chopped Parsley
1/2 cup chopped Scallions
2 Tablespoons chopped Fresh Mint
1 clove Garlic, minced
1 Tablespoon minced fresh basil
1/2 cup fresh lemon juice
1/4 cup Virgin Olive Oil
1/4 teaspoon salt
1/8 teaspoon white pepper

Chill for about 1 hour before serving. Serves 3. The package says it serves 6. Silly.

For dessert I made Teff Pudding. What's teff? The smallest grain in the world is all. An ancient grain. A complete protein ( all 8 essential amino acids) The grain has a high concentration of different nutrients: a very high calcium content, and high levels of phosphorus, iron, copper aluminum, barium and thiamine. A big advantage, the iron from teff is easily absorbed by the body. Has lysine levels higher than wheat or barley. Because of this variety, it stimulates the flora of the large intestine. Teff is high in carbohydrates and fiber. It is also a rich source of other minerals including magnesium,. boron, copper, phosphorus and zinc. (ref wikipedia)

Teff pudding is, well, it's, how should I say this? It's, well, healthy. Like one of those not quite delicious treats you find in the health food store. I made it with carob. Before I share the recipe, I'll try it with cocoa instead. Stay tuned.

I headed home, via the coffee shop. I admit it. I needed my fix. It was early evening and I really had little need for dinner. A little adult beverage and a handful of blue corn chips and I was set. Not in the mood for a book tonight. Philosophy on my mind. I phoned a friend, surfed the TV channels without satisfaction and headed to bed early.

All in all, a good day.

Smoke Gets in Your Eyes

South and East the flames are licking the sides of the mountains, threatening homes and filling the air with smoke that makes its way to my house. Only the smoke. There is a thin layer of ash everywhere. For us it's an eye irritant and causes an occasional sneeze or cough. We are fortunate. It's hot. It's calm. The sky is an eerie hazy color. Great sunsets must be nature saying she's sorry for all the discomfort around us. The other plus, So Cal cools down every night so everyone sleeps well. That is everyone far from the fires.

This morning I started my vegan day with leftovers to make the "Old Dutchman's Salad". The beginning was a great green salad: lettuce, spinach, tomato, sliced mushroom, sliced carrot, chopped celery and avocado, leftover from last nights dinner. Hunting around the overstuffed frig I found about 6 black olives and claimed them for my own. Then a little Swiss chard that had been cooked with fennel, some brown rice, steamed broccoli and I topped it with a few shakes of olive oil, an equal dose of rice vinegar and a handful of walnuts. Has anyone made a machine, perhaps resembling a microwave, into which I could put this salad, press a button and read its nutritional values? It looks pretty healthy and tastes great.

Air conditioning at my house is open windows and ceiling fans. So we all take advantage of the morning and the evening at home, find air conditioning in our chores in the heat of the day. When One One and One Two were young it was the grocery store, the library and a museum. Nothing much has changed. They are still my favorite destinations on hot days, rainy days and any day.

My plan for the day is to dust and mop a bit. To lift some ash off all of the surfaces, so I start early knowing that it will be hot soon enough. Dusting and sweeping and mopping are not my favorite things to do. I have to play games, offer myself rewards, set a timer. Oh the human experience. It's a puzzle.

I will head to the air conditioned library and get home in time to reunite with my housemates and have a little dinner and enjoy the great late afternoon in the yard, expanding the vegetable garden.

At lunch time I am alone, housemates off on their individual errands and work and school. I'm here for my work until 3. I found a brown rice tortilla at the health food store and I'm anxious to try it. It was in the refrigerator section so it feels a little stiff. When I brought it home, I put it right into my refrigerator. It's by "Food for Life" and comes in a resealable zip lock bag. 6 gluten free 9" tortillas, each separated with a waxy paper. I peel off a tortilla, splash it with a little water and warm it up in the microwave.
Then I smear it with a layer of warm refried beans (vegan), some salsa, a little onion and on one half only, about 10 little yellow cherry tomatoes from the garden, sliced in half. Back to the microwave to cook just a little
When it comes out of the microwave it's soft without being fragile. It feels too stiff for a burrito roll-up, so I ditch that idea and fold it in half like a taco.

With a spinach and avocado salad, a glass of ice water with lemon, it's lunch.

The dusting is a shock. Dust should be brown. This is black. I decide that I can't stop until it's done and turn on Alexander McCall Smith's "The No. 1 Ladies' Detective Agency" read by Lisette Lecat. A reader can make or break a book on tape. This reader is a winner. I find myself looking for more dust, not wanting to let go of the story. Dusting is a quiet activity. Sweeping and Mopping too. I don't have carpets and last month my vacuum cleaner went out with the garbage. She had served me well for many years. It became a chore to find new bags for her and anyway, her inhale was weak.

"I Suck" she teased
then coughed and wheezed.
"OK", I said.
"I'll sweep instead."

I didn't make it to the library or the grocery store. I was sent to the local B&B hardware for garden supplies. Someone else was doing the hard labor, I was more than happy to be the supply shopper.

Dinner started with an heirloom tomato from the neighbor and an avocado. The main course was Toasted Almond and Citrus Quinoa.

Quinoa (KEEN-wah) is an ancient Peruvian broad leaf plant. It's seed head resembles millet, but flatter and smaller. It was a staple in the Inca diet 400 years ago, give or take one or two. It's an endurance food, believed to oxygenate the blood. High in calcium, phosphorus, iron, most B vitamins, zinc and lysine, provides all eight essential amino acids (this means it's a complete protein). It has more protein than any other grain. So there. Great for vegan day.

This recipe I found in the June/July 2001 "The Herb Companion" magazine. The citrus/tarragon flavor dominates. The almond crunch is a contrast to the texture of the quinoa. The spinach disappears except it does add nutrition. This meal is full of nutrition.

How to cook the quinoa.

Makes 2 1/2 cups.
1 cup white or black quinoa
1 1/2 cup water
1/4 tsp salt

Rinse quinoa in a strainer if you didn't buy Red Mill Quinoa that has been pre-washed. In a 2 quart pot, bring the water to a boil and stir in the still-wet quinoa. Simmer, uncovered over medium heat until cooked, about 12 - 15 minutes. When it is cooked a small white C will surround each grain. Let it cool to room temperature before assembling the salad. Now all you need to do is assemble the salad. Serve at room temperature or cold.

1 tablespoon lemon juice
1 tablespoon cold-pressed olive oil
2 tablespoon chopped fresh tarragon
1/3 cup chopped fresh spinach
2 oranges, peeled
1/4 cup chopped or slivered almonds
2 1/2 cups cooked quinoa, room temperature
salt and freshly ground pepper to taste

This is a refreshing salad at the end of a hot day.