Vegan Butter Chicken (with tofu)

Ingredients:

• 1/2 cup raw cashews + 1/2 cup unsweetened almond milk
• 2 Tbsp coconut oil
• 1 Tbsp fresh ginger, minced
• 3 cloves garlic, minced
• 1 white onion, finely diced
• 2 tsp chili powder
• 1 tsp turmeric
• 1 tsp ground coriander 
• 1/2 tsp cumin
• 1/2 tsp cinnamon
• 1 Tbsp pure maple syrup
• 1- 28 oz can no salt added diced tomatoes with juice
• 1 package organic extra firm tofu, pressed and cubed
• 1/2 tsp salt
• 1/2 tsp pepper

Instructions

1. Press tofu for at least 20 min (fold a dish cloth around the block of tofu and set a few heavy books or plates on top of it to press out all the water)

2. Place the cashews and almond milk in a high speed blender and mix until completely smooth, set aside. 

3. In a large pan, heat coconut oil over medium heat.

4. Add the ginger, garlic, and onion and cook for 5 min while stirring. 

5. Add all the spices and cook for a few more minutes. 

6. Add the diced tomatoes, maple syrup, cubed tofu, and cashew mixture. Mix well and simmer for 10 minutes.

7. Serve with rice and fresh cilantro

Makes about 4 servings

Nutrients Per Serving:

Calories: 264

Protein: 6.8 g

Fat: 16.5 g

Carbohydrate: 25 g

Fiber: 4  g

Sodium: 358 mg

Potassium: 686 mg

recipe source: www.runningonrealfood.com

Cranberry Pecan Energy Balls

Ingredients:

• 2 cups pecans
• 1 cup dried dates, pitted, roughly chopped
• 3/4 up dried cranberries
• 1/4 tsp each cinnamon, nutmeg, and ginger
• 3/4 cup shredded coconut, unsweetened

Directions: 

1. Place pecans, dates, cranberries, and spices in a food processor bowl fitted with an "s" blade.

2. Process for at least 1 minute, pausing and pulsing as needed to break down mixture.

3. Once mixture has become thick and sticky, begin rolling into small, 1- inch balls

4. Roll balls in shredded coconut and store at room temperature for 3 days or in the refrigerator for up to a week. 

Makes about 18 balls

Nutrients per ball:

Calories: 161

Protein: 2 g

Fat: 9 g

Carbohydrate: 13 g

fiber: 3 g

sodium: 1 mg

Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Carob Almond Freezer Fudge

Ingredients:

• 1/2 cup virgin coconut oil melted
• 1/4 cup creamy natural almond butter
• 1/4 cup carob powder, sifted (can use cocoa powder as well)
• 1 Tbsp unsweetened cocoa powder, sifted
• 2-3 Tbsp pure maple syrup (or liquid sweetener of choice)
• 1 tsp pure vanilla extract
• 1/8-1/4 tsp fine grain sea salt
• 1/2 cup gluten free rice crisp cereal (optional), for crunch

Directions:


1. Line a small loaf pan (4"x8") with plastic wrap for easy removal
2. Mix all ingredients together in a large bowl until smooth.

3. With a spatula, scoop the mixture into the prepared pan and smooth out.

4. Freeze for about 20 minutes, or until solid.

5. Slice into squares and enjoy! Store leftovers in a container in the freezer as it melts quickly at room temperature.

Makes 10 large servings
Nutrients Per Serving
Calories: 157
Protein: 1 g
Fat: 15 g
Carbohydrate: 8 g
Fiber: 1 g
Sodium: 73 mg
Potassium: 87 mg
Phosphorus: 40 mg

Recipe Source: http://ohsheglows.com/#ixzz39jOOCSV5

5 Ingredient Spelt Flatbread

Ingredients:

• 2 cups + 2 Tbsp light spelt flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 3/4 cup almost boiling water
• 1 Tbsp extra virgin olive oil

Directions:
1. In a large bowl, whisk together the flour, salt, and baking soda.
2. Stir in the hot water and oil until it forms a dough.
3. Knead the dough with your hands for about 15 times, soaking up the extra flour at the bottom of the bowl as you go. If the dough is still wet, add some more flour and knead again.
4. Shape dough into a ball and place in the bowl. Cover with a tea towel to prevent from drying out.
5. Preheat a large skillet over medium heat.
6. Grab a chunk of dough just larger than a golf ball. Shape the ball and sprinkle on some spelt flour to coat lightly.
7. Place a large nonstick baking mat on the counter and flour a rolling pin. You can also use parchment paper instead of a nonstick mat. Sprinkle the mat with a dusting of four.
8. Roll the dough all directions into a circular shape until it's paper thin. It's okay if it's not a perfect circle. Drizzle with a tiny bit of olive oil and spread it out to coat the entire surface.
9. Place the tortilla on the preheated skillet, oil side down. Cook over medium heat for around 30 seconds and then flip it with a spatula and cook for another 30 seconds or so. Cooking for too long may cause it to tear or dry out.
10. Place cooked tortillas on a plate and cover with a tea towel to prevent drying. Repeat steps for the rest.
11. Store leftovers on a plate with a lightly damp paper towel spread out on top. Cover the plate with plastic wrap and place in fridge.


Makes about 6 large or 8 small tortillas


Nutrients Per Flatbread (large)
Calories: 118
Protein: 4 g
Fat: 3 g
Carbohydrate: 21 g
Fiber: 3 g
Sodium: 105 mg
Potassium: 113 mg
Phosphorus: 116 mg


Recipe source: http://ohsheglows.com/




Read more: http://ohsheglows.com/#ixzz2yyKL1ID3

Rainbow Salad with Avocado Basil Dressing

Salad Ingredients:

• 1 large head romaine lettuce
• 1/2 small head of red cabbage
• 8 oz cherry tomatoes
• 1 english cucumber
• 1 yellow bell pepper
• optional: garbanzo beans, black beans, corn, fresh herbs..

Dressing Ingredients:

• 1 avocado
• juice from 1 lemon
• 3/4 cup lightly packed fresh basil
• 1-2 cloves garlic
• 1 tsp honey/agave
• 1/4 cup olive oil
• 1/4 cup water
• 2 Tbsp white wine vinegar
• 1/4 tsp salt

Directions:

Make dressing: place all dressing ingredients in blender and blend until smooth. Taste and add more lemon or seasonings if necessary. Place in fridge to let flavors mingle while you make the salad. 

Chop all vegetables and place in a large bowl and toss to combine. Top with dressing and serve. 

Makes about 6 servings

Nutrients Per Serving (311 g)

Calories: 192

Protein: 2.7 g

Fat: 15 g

Carbohydrate: 14 g

Fiber: 5 g

Sodium: 116 mg

Potassium: 560 mg

Recipe source: http://www.thegardengrazer.com/2014/03/rainbow-chopped-salad-with-avocado.html

Miso-Lime Sweet Potato Dip

Ingredients:

·         2 medium sweet potatoes (1 ¼ lb)

·         2 Tbsp white miso paste (optional)

·         2 Tbsp lime juice (optional)

·         1 tsp grated fresh ginger

·         ½ tsp grated lime zest, plus more for garnish (optional)

Directions:

1.       Pierce sweet potatoes with fork, and microwave 7 to 10 minutes, or until soft. (or bake 1 hours in 400 degree oven). Cool sweet potatoes 10 minutes, or until easy to handle, and then halve and coarsely chop (leave skins on).

2.       Transfer chopped sweet potatoes to food processor, add remaining ingredients, and pulse until smooth, adding up to 2 Tbsp water, if necessary to achieve desired consistency. Season with salt and pepper, if desired. Serve warm or at room temperature, garnish with lime zest, if using.

Makes 2 cups

Nutrients per serving (serving size 2 Tbsp)

Calories: 32

Protein: <1 g

Fat: <1 g

Carbohydrate: 7 g

Fiber: 1 g

Sodium: 78 mg

Potassium: 60 mg

Phosphorus: 10 mg

Lentil Balls (Vegan Meatballs)

Ingredients:

·         ½ cup uncooked green lentils

·         1 cup walnut halves, finely chopped

·         2 tsp olive oil

·         2 cups cremini mushrooms, finely chopped

·         3 large garlic cloves, minced

·         1 cup kale leaves, de-stemmed and finely chopped

·         1/3 cup dried cranberries, finely chopped

·         ½ tsp rosemary

·         ½ tsp thyme

·         ½ tsp oregano

·         1 Tbsp sherry vinegar

·         2 Tbsp ground flax + 3 Tbsp water

·         ½ cup rolled oats, ground into a course flour

·         ½-3/4 tsp sea salt, to taste

·         Ground black pepper to taste

Directions

1.       Add lentils to a medium pot along with 2 and ¼ cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20  minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.

2.       Meanwhile, preheat oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temperature to 350F.

3.       In a large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium heat for about 7-9 minute, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.

4.       In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the ½ cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more flour. If it’s dry, add another tbsp of water.

5.       Line a baking sheet with parchment paper. Shape the lentil mixture into balls and pack tightly with your hands so they hold together. Place on a baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.

6.       Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another  11-13 minutes, until golden and firm on the exterior.

Makes 13-14 balls

Nutrition facts Per Ball:

Calories: 113.5  

Protein: 4 g

Fat: 6.8 g

Carbohydrates: 10.6 g

Fiber: 3 g

Sodium: 90 mg

Potassium: 200 mg

Phosphorus: 99 mg

 Recipe source: http://ohsheglows.com/

Lentil Salad

Ingredients:

·         1 Tbsp Dijon or other mustard (optional)

·         2 Tbsp any wine or sherry vinegar

·         4 Tbsp olive oil

·         1 tsp salt, plus more to taste

·         Black pepper to taste (optional)

·         4 cups cooked or canned lentils or any other beans, drained

·         3 large ripe tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped

·         1 cup chopped carrots or radishes

·         1 cup chopped celery or fennel

·         ½ cup chopped red onion

·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:

1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.

2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)

Makes about 4 servings

Nutrients per serving:

Calories: 408

Protein: 20 g

Fat: 15 g

Carbohydrate:  52 g

Fiber: 19 g

Sodium: 1146 mg

Potassium: 1363 mg

Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Creamy Avocado Sauce

Ingredients:

• 1 medium, ripe avocado
• 1/2 lemon, juiced
• lemon zest
• 2-3 cloves of garlic
• 1/2 tsp salt, or to taste
• 1/4 cup fresh basil (optional)
• 2 Tbsp extra virgin olive oil

Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)

Calories: 162

Protein: 1 g

Fat: 16 g

Carbohydrate: 6 g

Fiber: 3 g

Sodium: 392 mg

Potassium: 258 mg

Phosphorus: 30 mg

Moroccan Chickpeas and Zucchini

Ingredients:

• 1 tsp olive oil
• 1 small yellow onion, sliced thinly
• 4 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• 1/2 tap red pepper flakes
• 2 bay leaves
• 1 tsp ground cumin
• 1 tsp coriander
• generous pinch of ground cinnamon
• 1/2 tsp salt
• 2 cups vegetable broth
• 1 cup baby carrots
• 2 zucchini, sliced into 1/4-inch-thick half-moons
• 1 (24 ounce) can whole tomatoes
• 2 (16 ounce) cans chickpeas, drained and rinsed
• 3 tbsp chopped fresh mint, plus a little extra for garnish

Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Raw Banana Cream Pie

Makes about 12 servings

Crust Ingredients:

• 1 cup cashews
• 1 cup dried, unsweetened coconut
• 1/2 cup dates, pitted
• 1/4 tsp sea salt

Banana Filling:

• 2 medium bananas
• 3/4 cup cashews
• 1/4 cup honey (agave or maple syrup also works)
• 1/4 cup lemon juice
• 1/3 cup coconut oil
• 1 tsp vanillla
• 1/8 tsp sea salt

Directions:

1. Place all ingredients in the food processor. Process until the mixture sticks together and the dates are well processed.

2. Dump crust mixture in into a glass dish/pie pan. press the crust down firmly in the pan with your hands.

3. Add the banana filling ingredients in your blender. Blend until creamy and smooth.

4. Pour banana cream filling into crust. Smooth out with the back of a spoon.

5. Cover and throw in the freezer. Ideally should be frozen overnight to firm up so it can be sliced.

6. This raw banana cream pie should always be kept in the freezer (It'll get soggy if in the fridge).

Nutrients Per Serving
Calories: 276
Protein: 4 g
Fat: 20 g
Carbohydrates: 24
Fiber: 3 g
Sodium: 110 mg
Potassium: 300 mg
Phosphorus: 126 mg

Recipe Source: www.therawterian.com

Lentil and Brown Rice Casserole

Serves 4

Ingredients:

• 1 Tbsp extra virgin olive oil
• 1 medium red onion, chopped
• 1 to 2 cloves garlic, crushed
• 2 large carrots, diced
• 1 1/2 tsp dried thyme
• 1 tsp garam masala
• 1 tsp sea salt
• 2 cups frozen chopped spinach
• 2 tbsp red wine vinegar
• 3/4 cup green lentils
• 1/2 cup brown basamati rice
• 4 cups water

Directions:

1. Preheat oven to 350 degrees F.

2. In an oven-proof pot, heat olive oil over medium heat. Add chopped red onion and crushed garlic. Saute for about 3 minutes, stirring frequently. Then add the diced carrots, dried thyme, garam masala, and sea salt; stir to coat with olive oil. Saute for a few minutes more then add the chopped spinach and stir.

3. Wait until the spinach has thawed and the mixture is sizzling again, then add the red wine vinegar and stir to remove any browned bits. Quickly add the lentils, brown rice, and water, mix well.

4. Place into a covered pot in the preheated oven and bake for 1 hour and 25 minues.

Nutrients Per Serving:
Calories: 336
Protein: 18 g
Fat: 5 g
Carbohydrates: 56 g
Fiber: 19 g
Sodium: 670 mg
Potassium: 953 mg
Phosphorus: 229 mg

Recipe source: The Whole Life Nutrition Cookbook

Split Pea Soup

Ingredients:

• 1 1/2 cups dried split peas
• 4 cups water
• 1 small onion (chopped)
• 3/4 cup carrot (chopped)
• 2 Tbsp nutritional yeast flakes (optional)
• 1 Tbsp toasted sesame oil or olive oil
• 1 tsp each: ground cumin, garlic powder, and salt
• 1/2-1 tsp liquid smoke (optional)
• pinch of ground black pepper

Instructions

1. Pick through peas, discarding any foreign matter. Rinse peas.
2. In large pot, combine all ingredients. Bring to boil, reduce heat, cover, and simmer 1 hour, or until peas are tender. Stir occasionally.
Note: for creamy soup, let soup cool, then blend until smooth, and reheat. Refrigerate leftovers and use within 7 days or freeze.

Makes 6-8 servings

Nutrition Facts Per Serving:
Calories: 178
Carbohydrates: 29 g
Protein: 11 g
Fat: 2.5 g
Fiber: 11 g
Sodium: 350 mg
Potassium: 501 mg
Phosphorus: 169 mg

Recipe Source: David's Vegan Home Cooking

Tabbouli

Ingredients:

• 1 cup cooked kasha (hulled and roasted buckwheat)
• 1/3 cup chopped green onions
• about 15 fresh mint leaves chopped
• 1/4 cup chopped parsley
• 1 large tomato seeded and chopped
• salt to taste
• 1 Tbsp lemon juice
• red wine vinegar
• romaine leaves

Directions:
Prepare kasha according to package directions, using chicken broth. Combine all ingredients, using sufficient red wine vinegar to moisten kasha (about 3-4 Tbsp). Chill at least 2 hours before serving. Serve with romaine lettuce leaves.

Nutrition Facts Per Serving (makes about 3 servings)
Calories: 70
Protein: 2.7 g
Carbohydrates: 15 g
Fat: 0.5 g
Fiber: 2.6 g
Sodium: 92 mg
Phosphorus: 61.2 mg
Potassium: 255 mg

Recipe Source: The Birkett Mills Buckwheat Cookbook

Quinoa Chickpea Burgers

Makes 6 burgers

Ingredients:

• 1 cup quinoa, dry
• 2 1/4 cups water
• 1/2 cup pumpkin seeds
• 2 cups chickpeas (cooked)
• 1 tbsp tahini
• 2 tbsp fresh lemon juice
• 1/4 cup sundried tomato
• 1/4 tsp sea salt
• 2 tbsp chives, snipped into small pieces
• Black pepper to taste
• 1 tsp garlic powder or 1 small clove garlic, minced (optional)
• 1 tsp thyme
• 1 tsp oregano
• a dash of cumin
•  1 tsp of sesame seeds
• Water

Directions:

1. Rinse quinoa and place in a pot with water. Bring water/quinoa to boil. Reduce to a simmer and let quinoa cook till water is absorbed and you can see some of the “ribs” of the grain coming loose. Turn off heat, fluff quinoa, and let sit, covered, for ten minutes or so.


2. Place pumpkin seeds in a food processor and grind to a fine meal. Add chickpeas (either home cooked, or canned) and quinoa and pulse to combine well. Add sundried tomato, tahini, lemon juice, spices, salt, pepper, garlic, and chives. Pulse continually until mixture has all come together. Add water if necessary to thin the mixture into proper “burger” texture. Stop when it’s still quite firm, but easy to handle and not too sticky.

3. Place mixture into 4-6 patties. Grill or pan fry till crispy and golden brown on each side, or bake at 350 for 25 minutes, flipping once halfway through.


Nutrition Facts Per Burger:
Calories: 422
Protein: 20 g
Carbohydrate: 61 g
Fat: 12 g
Fiber: 14 g
Sodium: 103 mg
Potassium: 950 mg
Phosphorus: 616 mg


recipe from http://www.choosingraw.com/

Five Minute, No-Bake Sunflower Oat Bars

Makes 10-12 bars

2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup carob chips (or cacao nibs)
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and agave. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They ought to last two weeks at least.

OR:

4) After mixing wet ingredients with dry, crumble mixture into bite sized pieces and bake at 375 degrees for about forty minutes, or until crispy and brown.

Nutrients per serving:
Calories: 381
Protein: 8 g
Carbohydrate: 50 g
Fat: 19 g
Fiber: 5 g
Sodium: 31 mg
Potassium: 239 mg
Phosphorus: 126 mg

from: http://www.choosingraw.com/hurry-up-vegan-five-minute-no-bake-sunflower-oat-bars/

Fettuccini Alfredo - Non dairy

1 cup raw cashews
2 tb raw pine nuts
1 ½ cups water
4 tsp fresh lemon juice
1 tsp minced garlic
1/16 tsp g nutmeg
1 ½ tsp salt
½ tsp fresh ground pepper
4 cups cooked fettuccine(or other pasta made from allowable grain)
3 tb freshly minced parsley



In blender grind cashews and pine nuts to a fine powder. Ad water, lemon juice, garlic, nutmeg, and salt. Blend until completely smooth.

Transfer sauce to a small saucepan over medium heat and whisk as you bring to a boil. Reduce heat to low and simmer for 7 minutes, whisking regularly. Stir in black pepper.

Serve over hot pasta and garnish with parsley and fresh ground pepper to taste.

Per serving: (approx 4 servings)
Calories: 440
Protein: 14 g
Carbohydrate: 54 g
Fat: 19 g
Fiber: 4 g
Sodium: 12 mg
Potassium: 325 mg
Phosphorus: 281 mg

QUINOA PUDDING

1 cup quinoa
2 cups boiling water
½ cup dried cherries (optional)
½ cup dried cranberries (optional)
½ cup unsweetened apple juice
2 bananas
1 tsp grated orange rind
1 tsp vanilla
½ tsp cinnamon

Directions:
1. Rinse quinoa well in water
2. Bring water to a boil, and add in the quinoa. Let the quinoa simmer for 7 minutes
3. Add the dried fruits to the quinoa and simmer for 5-7 minutes so that it absorbs the liquid
4. Puree the rest of the ingredients in a food processor
5. Mix together the quinoa and the puree
6. Chill and serve the quinoa pudding

Makes about 4-5 servings

Nutrition facts per serving: (without the cherries/cranberries)
Calories: 216
Total fat: 3 g
Carbohydrates: 42 g
Fiber: 4 g
Protein: 6.5 g
Sodium: 4 mg
Potassium: 452 mg
Phosphorus: 207 mg