vegan, gluten-free, raw adaptable, makes 2 servings or 1 big bowl if you're hungry

I’ve been absolutely addicted to this happy bowl of explosive flavor bliss. It has been the perfect lunch and body fuel after my morning workouts, so I wanted to share it with you. Especially if you might think veggies and quinoa equates to boring and more boring.

Contrary to popular belief, quinoa is not actually a grain, but the seed of a plant, Chenopodim, which is related to spinach and swiss chard.  The many nutritional aspects make it so excellent for replenishing the body after a strenuous workout.  Quinoa contains all nine essential amino acids, making it a complete protein source (meat eaters take note). It’s very high in iron, manganese, magnesium, fiber, riboflavin, various antioxidants, vitamin E, and the omega fatty acids our brains need. Really, quinoa is one of those things that has practically a perfect nutritional profile.

Take all this power, add raw veggies and herbs, and you have something spectacular! The best thing about this recipe is that it doesn’t even have to be a “recipe”. You use whatever favorite veggies and herbs you have on hand. The key to the yummiest outcome is building flavor from the beginning on through the final toss of the dish. Nothing does a better job of that than adding aromatics like garlic and shallots, and then plenty of fresh herbs to finish. Dried ones work well too. I really love the hearty Italian flavor that oregano adds here (just make sure the dried herbs haven’t been in the pantry for 5 years).

Most all ingredients in this dish are raw, except for the quinoa.  I use packaged ready-sprouted quinoa, but opt to heat it through because the flavor and digestibility works better for me. Using a low sodium, organic, and home made vegetable broth adds a great flavor layer.  You can certainly choose to soak and sprout quinoa on your own for a raw application, just be sure to plenty season it.

Prepare the quinoa:

1/2 cup sprouted quinoa
1 cup vegetable broth
1 tsp dried oregano
1 tsp minced fresh garlic
1 tsp minced fresh shallot
1/2 tsp sea salt
pinch crushed red pepper

Combine all ingredients in a small saucepan and bring to a light boil. Reduce the heat to lowest setting, cover, and let simmer for 15 minutes until all liquid is absorbed.

Prepare veggies:

Thinly slice and layer into a large bowl:

1/2 cup baby bell peppers in assorted colors
1/2 cup shiitake mushroom caps
1/2 cup fennel bulb
1/2 cup halved grape tomatoes

When quinoa is ready, tumble over the top of the layered veggies. Allow to sit for about 5 minutes. Then add:

1/2 cup chopped parsley
1/2 cup chopped fresh basil
1/4 cup chopped fresh dill
1/4 cup chopped fennel fronds

Toss thoroughly and enjoy, enjoy, enjoy!

<3, JMK

raw & vegan adaptable, makes 6

My Greek husband is not a fan of stuffed peppers – in the traditional Greek, or otherwise method.  Honestly, rice or meat stuffed peppers have never appealed to me either, so I took the liberty to try something much more fresh and flavorful.  These did not disappoint.

As far as the family guinea pigs were concerned, it was the stuffing that was the star of this presentation. The peppers were just a vehicle to serve it. But I happened to think the peppers were just perfect, and how could you overlook those carnival happy colors?

I used ready sprouted quinoa (available at health food markets), and soaked it in hot water in a covered bowl for about 40 minutes until tender. You can cook quinoa according to package instructions, or keep it “raw” by soaking it for 24 to 26 hours, allowing it to sprout. The texture will be firmer to the bite and have a more “earthy” taste.

I also opted to roast the peppers conventionally rather than dehydrate them. For me, it does my stomach and taste buds better. Alternatively, you can pop them in the dehydrator after drizzling with olive oil, at 115∘until they’re soft but still hold their shape, about 6 hours.

Lastly, this recipe includes goat’s milk feta cheese. If you are vegan, omit it.

Begin with:

3 medium sized bell peppers, in an array of colors if possible. Just don’t choose green.

Preheat the oven to 375∘F. Halve the peppers lengthwise and remove the seeds. Drizzle with extra virgin olive oil and a pinch of sea salt and rub it all evenly, from the backsides and throughout the cavity. Put them face down on a foil lined baking sheet and bake until soft but still retaining shape and bright color, about 15 to 20 minutes.

For the quinoa stuffing you will need:

1 cup quinoa, prepared as per package instructions or raw preparation
1 small zucchini, cut into small quartered chunks
4 oz. cubed goat’s milk feta
1/4 cup cured black olives, pitted and chopped
1/2 cup fresh chopped parsley
1/4 cup fresh chopped oregano
1/4 cup fresh chopped dill
1/4 cup fresh chopped chives
1 tbs extra virgin olive oil
1/8 tsp cayenne pepper
juice of 1 lemon + 1 tsp lemon zest
sea salt and fresh black pepper

To garnish & serve:

extra virgin olive oil
parsley sprigs
pinch sweet ground paprika

Assembly:

Combine all quinoa stuffing ingredients in a large bowl. Season to taste with sea salt n pepper. Gently toss until all seasonings and herbs are evenly combined.

Spoon quinoa mixture into each pepper. Arrange on a plate, drizzle with extra virgin olive oil and a sprinkling of paprika. Garnish with parsley sprig and serve.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free, great for a party }

A few nights ago a friend of mine hosted her monthly evening business meeting and recruited my assistance on some healthy, easy finger foods with a raw twist.  Although her meetings are in no way about food, Tessa is known for her creativity and unexpected, innovative touches.  She wanted to replace the typical offerings of chicken wings, mozzarella sticks, and vegetable platters with their accompanying ranch dressing swimming pool with something delicious and optimally healthy, yet undetectable by the attendees.

These quinoa bites are a real flavor experience, so much so that your attention is focused on the fun tart-sweet-spicy-nutty contrasts in your mouth.  No boring “health” food here!

But it is commonly known how insanely healthy quinoa is for us.  You may choose to soak and sprout it to keep it all raw, or cook it in the traditional manner.  Either way, quinoa is so loaded with vital nutrients and minerals like complete-protein amino acids, magnesium, riboflavin, and antioxidants, that your body will greatly benefit from this nutritional gold mine.  The true magic comes in the moroccan flavors: tart preserved lemon, sweet zesty sundried tomatoes, spicy minced jalepeno, and a cinnamon-based seasoning blend.

For this Moroccan style quinoa, I simply tossed in finely chopped preserved lemon, sun-dried tomatoes, green onions, jalepeno, fresh mint, cilantro, and pine nuts.  The mixture was given a good drizzle of extra virgin olive oil, and finished with sea salt.  Finally, I gave it all a liberal seasoning of Sambhar curry powder.  Sambhar curry is a delicious cinnamon based season-all you can find at Whole Foods in the spice isle.  Alternatively, you can mix together your own seasoning blend of ground cinnamon, coriander, cumin, paprika, and chili powder.

With a melon baller, spoon the quinoa mixture into a cucumber cup: a slender English cucumber cut into 3/4″ segments and hollowed out nearly all the way through with a melon baller. Serve to your guests and hear them “mmmm”, “ooooooh”, and “ahhhhhmmm”, as Tessa’s guests did!

<3, JMK

(raw vegan, gluten-free)

I just love saffron, especially in a yellow rice or pasta dish.  It has a unique subtlety all its own.  It can indeed be pricey, but a little goes a long way and adds a luxurious, ethnic tone to Spanish, Latin, and Mediterranean dishes.  This is my raw take on a favorite Spanish yellow rice dish, which is also popular in South Florida and in the Caribbean.

Quinoa is considered one of the most nutritionally complete foods, and one of the very few grains (if not the only one) that I’d consider eating raw.  It’s an ancient Incan grain that’s high in iron, protein, calcium, a great source of vitamin E and B vitamins, and fiber.  When sprouted, the texture is like firm couscous or bulgar with a slightly nutty flavor.  I also like to use it to make tabbouleh, and it’s a perfect gluten-free option.  Be sure to rinse the quinoa very well to remove the bitter residual coating.  This is most easily done by filling a large bowl with water, stirring the grains with your hands, and draining through a fine sieve about 6 to 7 times over until the cloudiness in the water subsides.

In this recipe, I marinated baby bell peppers in olive oil, sea salt, and oregano and dehydrated them for about 6 hours to mimic the flavor of sweet roasted peppers.  You can use them straight raw or substitute with diced tomatoes if you wish. And adding hemp nut seeds makes it even more tasty and nutritious!

This recipe serves 2 to 4.  It doesn’t appear to make a whole lot, but a little bit is very filling and goes a long way as a side dish.

1 cup quinoa (rinsed very well and soaked in a bowl of filtered water for 24-36 hours to sprout)
1/2 cup hemp seeds
1/4 cup extra virgin olive oil
2 tbs fresh lemon juice
a pinch of saffron threads, about 1/4 to 1/2 tsp
1 small clove garlic, finely minced or grated
1/2 tsp sea salt, plus extra
1/2 cup diced baby bell peppers (dehydrating optional, or 1/2 cup diced tomatoes)
1/2 cup chopped cilantro
1/2 cup chopped parsley
2 finely chopped green onions
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
freshly ground black pepper

In a small bowl, whisk together the olive oil, lemon juice, saffron threads, garlic, and sea salt.  Allow to sit at room temperature for at least 3 hours, so that the saffron releases its color and flavor.  You’ll notice the mixture turning more of an orangey-golden color over time.

Drain the quinoa, give it one final rinse, drain well, and place in a large bowl.  Add hemp seed nuts. Pour in saffron dressing and mix well.  Then add cumin, coriander, paprika, some freshly ground black pepper, and a sprinkle of sea salt.  Mix again and check for seasoning.  Adjust if necessary.

Finally, add the bell peppers, cilantro, parsley, and green onions and toss.  Check for seasonings once more, and serve.

<3, JMK