Amaranth Crackers

Cook Amaranth (you need to use the raw whole seed for this recipe, not the puffed/popped amaranth):

1 part Amaranth to 2 parts water.  Cook with a slow simmer, lid on for about 20-30 minutes until water is absorbed (check to make sure it doesn’t burn, and use a heat diffuser mat if your cook top’s lowest setting is too hot).

1/2 cup amaranth made about two large trays or crackers, but you can use any amount you like.

The Amaranth cooks to a sticky porridge-like consistency.

Remove from heat and allow to cool.

When cool, roll small 1/2″ or 1.5 cm balls and place on a tray lined with baking paper, allow enough space for them to be pressed down.

Place a second piece of baking paper on top and with your fingertips press down gently until your rolled balls of amaranth are flat.  Aim to get them uniformly thin but not so thin that they fall apart.

Gently peel off the baking paper and neaten any edges with the edge of a spoon or knife if you like or leave rough, its up to you.

Place in oven preheated to about 160 – 180°C – not too hot.

Cook for about 20 min or until you can see that they are lightly toasted.  Remove from oven and remove onto a wire rack to cool.  They will be crisp and firm and peel off easily from the baking paper.

When cool they are perfect crackers / chips / crisps.  They taste a bit like sesame. 

You can add additional seasonings/spices for added flavor (cinnamon, dill…)

Nutrients for entire recipe:

Calories: 358

Protein: 13 g

Fat: 6.7 g

Carbs: 63 g

Fiber: 6.4 g

Sodium: 3.8 g

Potassium: 490 mg

Phosphorus: 537 mg

Adapted from: http://www.grainfreeliving.com/amaranth-crackercrisp/#more-99

Quinoa Chili

Ingredients:

·         1 cup uncooked quinoa, rinsed

·         2 cups water

·         1 Tbsp oil (olive or sesame)

·         1 onion chopped or 1 cup chopped leeks

·         1 jalapeno pepper, minced (optional)

·         1 tsp chili powder

·         1 Tbsp ground cumin

·         2 cups water

·         1, 28 oz can low sodium crushed tomatoes

·         1, 14 oz can of low sodium tomato sauce

·         1 green pepper, chopped

·         1 red pepper, chopped

·         1 zucchini, chopped

·         1 tsp dried oregano

·         1 tsp dried parsley

·         Salt and pepper to taste

·         2 (19 oz) cans organic black beans, rinsed, and drained, or 3.5 cups dried cooked beans

·         1 cup frozen corn, thawed

·         ¼ cup chopped cilantro (optional)

·         8 oz can mushrooms (optional)

Directions:

Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium low, cover and simmer until the quinoa is tender and the water has been absorbed (15-20 min).

While the quinoa is cooking, heat the oil in a large skillet. Add the onion or leeks until softened, then add the peppers and zucchini and sauté another few minutes, add the spices and sauté another minute.

Add water, tomatoes, drained black beans, corn, and quinoa.

Heat thoroughly

Nutrients Per Serving (12 servings)

Calories: 180

Protein: 8.6 g

Fat:2.8 g

Carbs: 32.7 g

Fiber: 8.2 g

Sodium: 72 mg

Potassium: 662 mg

Phosphorus: 194 mg

Sweet and Savory Kale

Ingredients:

·         2 Tbsp extra virgin olive oil

·         1 small onion, diced

·         2 cloves garlic, minced

·         1 Tbsp Dijon mustard

·         4 tsp white sugar

·         1 Tbsp cider vinegar

·         1 ½ cup broth or water

·         4 cups stemmed, torn and rinsed kale

·         ¼ cup dried cranberries

·         ¼ cup sliced almonds

Directions:

Heat olive oil in a large pot over medium heat. Stir in onion and garlic, cook and stir until onion softens and turns translucent, about 5 min. Stir in the mustard, sugar, vinegar, and broth and bring to boil over a high heat. Stir in the kale, cover and cook 5 minutes, until wilted.

Stir in dried cranberries, and continue boiling, uncovered, until the liquid has reduced by about half and the cranberries have softened, about 15 minutes.

Sprinkle with sliced almonds before serving.

Nutrients Per Serving (based on 6-8 servings)

Calories: 124

Protein: 3 g

Fat: 7 g

Carbs: 15 g

Fiber: 2g

Sodium: 60 mg

Potassium: 274 mg

Phosphorus: 65 mg

Wild Rice Salad

Ingredients:

·         1 cup wild rice (uncooked)

·         ¾ cup light mayonnaise

·         1 tsp white vinegar

·         1 tsp white sugar

·         2 cups cooked cubed turkey, meat, tofu, hardboiled egg, or seitan

·         ¼ cup diced green onions

·         1 cup seedless red grapes

·         ½ cup slivered almonds

·         1/8 tsp salt

·         Pepper to taste

Directions:

Boil 2 cups water and add rice, cook approximately 15 minutes or until done. Remove from the heat and set aside to cool.

In medium bowl, whisk together the mayonnaise, vinegar, sugar, salt, and pepper. Stir in the rice, turkey, onion, and grapes until evenly coated with dressing. Cover and refrigerate for 1-2 hours.

Before serving sprinkle slivered almonds over the top of the salad.

Nutrients Per Serving (makes 12 servings)

Calories: 165

Protein: 10 g

Fat:7 g

Carbs: 16 g

Fiber: 1.6 g

Sodium: 145 mg

Potassium: 199 mg

Phosphorus: 139 mg

Potato Burritos

Ingredients:

·         3 large potatoes (peeled and diced)

·         1 block tofu-organic

·         6 burrito sized (10 inch) flour tortillas

·         1 bay leaf (optional)

·         6 cloves garlic (optional)

·         ¼ to 1/3 cup low fat milk or non-dairy milk (rice, soy, almond, hemp, oat, or water)

·         1 cup or more red or green salsa (if needed to avoid salsa you can just blend other veggies)

·         1 cup grated cheddar or Monterey jack cheese—or cheddar or jack style soy cheese (optional)

Directions:

Preheat oven to 400 degrees F.

Cover potatoes with water in a medium saucepan. Add bay leaf. Cover and simmer gently until potatoes are tender, about 20 minutes

Meanwhile, wrap the entire batch of tortillas in foil and keep warm in the upper rack of the oven.

Remove bay leaf. Drain the potatoes, add milk and blend until smooth.

Add crumbled, drained, tofu and again blend until smooth. Season the mixture with salt as desired.

Divide the mashed potato mixture among the tortillas. Place a small amount down the center of each tortilla. Spread a little bit of salsa on top of the potato mixture, sprinkle with optional cheese.  Roll up snugly and place in a 9x13 baking dish, seam down. Pour more salsa over the top as desired. Bake in the oven for 20 minutes.

*use whipped cauliflower in place of potatoes for those that need to avoid potatoes. Use approximately 6 cups of chopped cauliflower in place of potatoes.

Nutrition Facts Per Serving (with potatoes, cheese, and salsa)—makes 6 servings

Calories: 505

Protein: 21 g

Fat: 14 g

Carbs: 75 g

Fiber: 7.3 g

Sodium: 744 mg

Potassium: 1128 mg

Phosphorus: 393 mg