gluten-free recipes

Black Bean Garlic Burgers

Drain beans, saving bean liquid in small bowl. In mixing bowl, mash beans and garlic together with a fork. Add 1 tablespoon of olive oil. Add remaining ingredients, adding oats and more bean liquid if needed. Mixture should be firm but not too dry. Coat hands with oats. Shape bean mixture into four burgers. Sprinkle oats onto plate. Place burgers on plate. Cover with plastic wrap, and refrigerate for an hour or two, or even over night. Fry burgers in heated, oiled skillet, until burgers are lightly browned on each side and are heated throughout. Serve with English muffins or pita bread, and fresh seasonal vegetables.

serves 4.


black bean garlic burgers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup EDEN organic black beans, drained (save liquid)
  • 1 clove garlic, minced
  • 1 tablespoon COLAVITA organic olive oil, plus extra for frying
  • ¼ cup red or green pepper, finely chopped
  • ¼ cup carrot, grated
  • ¼ cup red or yellow onion, finely chopped
  • ¼ cup corn
  • ¼ cup BOB'S RED MILL rice flour
  • BOB'S RED MILL rolled oats, as needed
  • 1 tablespoon fresh parsley leaves, chopped
  • ½ teaspoon dried cumin
  • salt and pepper, to taste
  • FOOD FOR LIFE English muffins
Ancient Harvest Spaghetti


In heated skillet, lightly sauté chopped garlic. Add spinach leaves. Cook until spinach is soft. Set aside. Cook pasta. Drain. In still-warm pasta pot, combine pasta with spinach and garlic. Add shredded Parmesan cheese as desired. Season with pepper. Serve with good crusty bread.
NOTE: Any pasta can be substituted.
serves 3 to 4.


ancient harvest spaghetti with spinach and parmesan

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 tablespoon chopped garlic
  • 2 handfuls fresh baby spinach leaves, no stems OR
  • STAHLBUSH ISLAND frozen spinach, about ¾ cup cooked and drained well
  • ANCIENT HARVEST organic corn and quinoa flour spaghetti, cooked, 3 to 4 servings
  • ¼ to ½ cup shredded ORGANIC VALLEY PARMESAN
  • freshly-ground pepper, to taste
Japanese Rice

Place cooked rice in large mixing bowl. Gently mix in salmon and Nori squares. Add avocado cubes. Mold rice mixture into soup bowls. Turn upside down while holding the bowl over the serving plate. This will form the rice mixture into a very appealing mound shape. Serve with Tamari on the side and garnish with sesame seeds.
serves 4 to 5.


japanese rice with salmon

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 5 to 6 cups LUNDBERG sushi rice or brown rice, cooked and cooled
  • about 10 oz. NATURAL SEA or HENRY & LISA'S salmon, cooked and flaked
  • ½ sheet EMERALD COVE or MAINE COAST Nori, cut into one inch squares
  • ½ avocado, peeled and cubed
  • SAN-J Tamari on the side
  • sesame seeds, optional
Carrot Potato Soup

In soup pot, gently heat olive oil. Add garlic and onion. Sauté until lightly cooked. Add chicken or vegetable broth, carrots and potatoes. Bring to a boil. Lower heat. Cook until the vegetables are soft. Using blender or food processor, purée mixture, a little at a time. Adjust amount of liquid used- depeding on soup thickness desired. Season with herbs, salt and pepper. Garnish with dried parsley. Serve with good crusty bread.
serves 4 to 5.


carrot potato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 garlic clove, chopped
  • 1 medium white or yellow onion, chopped
  • 4 cups PACIFIC organic chicken bone broth OR
  • 4 cups ORGANIC GOURMET vegetable broth
  • 2 large carrots, coarsely chopped
  • 2 medium potatoes, coarsely chopped
  • dried oregano, parsley
  • salt and pepper
Black Bean Chili

In large skillet, heat olive oil. Add onion, green pepper, garlic, and carrots. Sauté until lightly cooked. Add ground beef to vegetable mixture and fry until the ground beef is cooked. Place all ingredients into a crock pot or double boiler. Add one can of beans, including the liquid. Add chili powder and cumin. Cook til heated and flavors are well blended together. Garnish with grated cheese if desired.
serves 3 to 4.


black bean chili

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon olive oil
  • 1 small white onion, chopped
  • ½ green pepper, chopped
  • 2 to 3 garlic cloves, peeled and chopped
  • 1 carrot, chopped
  • 1 15 ounce can EDEN organic black beans
  • 4 to 5 ounces GAYLORD FARM, Waitsfield, Vermont, ground beef
  • ½ teaspoon chili powder, or to taste
  • ½ teaspoon ground cumin, or to taste
Brownies

Preheat oven to 350F. Grease small square baking pan. In crock pot or double boiler, gently heat together almond butter with Maple syrup. Cool mixture. In mixing bowl, combine all ingredients, adding chocolate chips to taste. Spread mixture into baking pan. Add some chocolate chips to the top of the brownies if desired. Bake for about 20 minutes.
makes 6-8 brownies.


brownies

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ½ cup WOODSTOCK all natural or BLUE MOUNTAIN ORGANICS almond butter
  • 1 to 2 tablespoons EASTY LONG Vermont Maple syrup
  • 1 cup STAHLBUSH all natural frozen sweet potatoes, thawed and at room temperature
  • ¼ cup EQUAL EXCHANGE organic fair trade unsweetened cocoa
  • ¼ cup leftover cooled hot cereal
  • TERRA FARM organic dark chocolate chips, to taste
Tomato Garbanzo Spread

In wooden bowl, mash Garbanzo beans. Prepare tomato: cut in half and scoop out middle juicy part for use. Set aside in small bowl. Transfer mashed beans to mixing bowl. Add garlic, scallions, tomato, lemon juice, tahini, parsley, pepper, and cumin. Mix until a spreadable consistency, adding more lemon juice or tomato if needed. Place spread in serving dish. Sprinkle with paprika. Serve with pita bread.
serves 4 to 5.


tomato garbanzo spread

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 ½ cups EDEN organic Garbanzo beans, drained
  • 2 cloves garlic, minced
  • 2 scallions including the green tops, chopped
  • 1 ripe medium tomato-use all of the tomato but the skin (see instructions)
  • 2 tablespoons SANTA CRUZ organic lemon juice
  • ¼ cup JOYVA roasted natural tahini
  • fresh or dried parsley, chopped, to taste
  • freshly-grated black pepper, to taste
  • dried cumin, to taste
  • paprika to sprinkle on top of spread
  • AGAINST THE GRAIN gluten-free pita bread
Summer Pasta Salad

In small bowl, combine mayonnaise, yogurt, olive oil, parsley and pepper. Gently add mixture to cooled pasta. Add vegetables and egg slices.
serves 4.


summer pasta salad

*NOTE: Brand names are available at Sunflower Natural Foods.
  • cooked pasta, cooled, for 4
  • about ¼ to ⅓ cup SIR KENSINGTON mayonnaise or FOLLOW YOUR HEART vegenaise
  • 1 teaspoon BUTTERWORKS VERMONT organic plain yogurt
  • 1 teaspoon COLAVITA organic olive oil
  • fresh or dried parsley, chopped, to taste
  • freshly-grated black pepper, to taste
  • red onion, chopped
  • snap peas, steamed and cooled
  • cherry tomatoes, cut in half
  • 1 egg, hard boiled and sliced (or use other protein source)
Rice Noodles with Shrimp

Prepare rice noodles per instructions on box. Set aside. In large skillet, heat some oil and sauté shrimp until cooked. Set aside. Add more oil if needed, and scramble eggs. Set aside. Sauté vegetables. In skillet, gently mix together and heat rice noodles, shrimp, eggs and vegetables. Season with sesame oil and soy sauce. Garnish with chopped peanuts and green part of scallions.
serves about 4.


rice noodles with shrimp

*NOTE: Brand names are available at Sunflower Natural Foods.
  • about ½ box THAI KITCHEN rice noodles
  • about 16 HARRY AND LISA'S natural shrimp, thawed, tail sheaths removed
  • vegetable oil for sauté
  • 1 to 2 eggs, beaten
  • 1 thin slice of fresh ginger, peeled and minced
  • 1 to 2 scallions, sliced, with green part included
  • 1 carrot, sliced
  • SPECTRUM organic sesame oil
  • SAN-J soy sauce
Leafy Greens Soup

In soup pot, heat olive oil. Add onions and cook until lightly browned, stirring often. Add water. Bring to gentle boil. Add potatoes and cook until potatoes are soft but not mushy. Add spinach and lettuce. Cook for a few minutes. Turn off heat. Add vegetable cubes to taste. Stir. Let sit for awhile. Blend soup in blender or food processor until smooth. Add more water if needed. Season with pepper and salt.
Serves 4 to 5.


leafy greens soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 medium onion, chopped
  • about 5 cups good water
  • 1 to 2 potatoes, chopped
  • about 5 oz. STAHLBUSH ISLAND FARMS organic frozen spinach
  • about 3 handfuls of lettuce
  • ORGANIC GOURMET vegetable bouillon cubes, to taste
  • freshly ground pepper, to taste
  • salt, to taste
Chicken with Winter Vegetables

Rinse chicken pieces. Place in glass or stainless steel bowl. Cover with lemon juice, olive oil, parsley flakes, and a bit of black pepper. Cover, and refrigerate over night. Place chicken into baking pan. Spread chunks of vegetables on and near the chicken. Bake at 350F for around an hour, or until chicken is fully cooked. While cooking, baste the chicken and vegetables with the pan juices. If more liquid is needed, use vegetable stock.
serves 4 to 5.


chicken with winter vegetables

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4 to 6 MISTY KNOLL chicken drumsticks or other pieces
  • approximately 2 tablespoons SANTA CRUZ organic lemon juice
  • approximately 3 tablespoons COLAVITA organic olive oil
  • dried parsley flakes, to taste
  • freshly ground black pepper, to taste
  • 3 carrots, chopped into chunks
  • 1 to 2 potatoes, cut into chunks
  • 1 very small head of cabbage, cut into chunks
  • ORGANIC GOURMET vegetable stock, if needed
tortillas with salsa and egg

In mixing bowl, combine tomato, onion with greens, garlic, Jalapeno, and lemon juice. Let sit for an hour or so, or to suit your schedule. Drain excess liquid. In cast iron skillet, heat light amount of cooking oil. Gently heat tortillas on both sides. Keep warm on plate covered with kitchen towel. Fry eggs, melting cheese on top. To assemble: Place warm tortilla on plate. Cover tortilla with salsa and fried egg/cheese.
serves 4.


tortillas with salsa and egg

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 medium to large tomato, chopped
  • 1 medium onion, chopped (include some of the green top or green part of scallions)
  • 1 clove garlic, chopped
  • Jalapeno pepper, broiled or grilled, and minced, to taste
  • 1 teaspoon SANTA CRUZ organic lemon juice
  • cooking oil for frying tortillas and eggs
  • 4 MARIA AND RICARDO'S tortillas (or gluten-free alternative)
  • 4 eggs, gently fried
  • GRAFTON VILLAGE cheddar chili cheese, or other cheese, grated
lemonsalmonwithherbs

In glass or stainless bowl, mix together all ingredients except salmon. Marinate salmon in this mixture for up to 45 minutes in the refrigerator. Make sure that all of the salmon is covered with the marinade. Save some of the marinade for basting the salmon while cooking. Fry, grill, broil, or bake salmon until heated throughout and browned on top.
serves 4.


lemon salmon with herbs

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 lb.NATURAL SEA salmon filets
  • ½ cup COLAVITA organic olive oil
  • ¼ cup SANTA CRUZ organic lemon juice
  • 1 teaspoon ground coriander
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
Chicken with Tomato and Onion

Rinse chicken pieces. Place in bowl. Pour olive oil and lemon juice over chicken. Sprinkle with dried Parsley. Refrigerate overnight, occasionally turning over the chicken to make sure it is all covered with the olive oil and lemon juice. Add more olive oil if needed. Preheat oven to 350F. Place chicken in baking pan, along with tomato and onion chunks. Add potatoes in oven if desired. Bake for about 45 minutes, basting chicken with juices every 15 minutes or so. Bake until chicken is cooked throughout.
serves 4.


chicken with tomato and onion

*NOTE: Brand names are available at Sunflower Natural Foods.
  • Vermont MISTY KNOLL chicken, cut in pieces to serve 4
  • ⅛ cup COLAVITA organic olive oil
  • 1 teaspoon KNUDSEN lemon juice (or juice from fresh lemon)
  • 1 medium tomato, cut into large chunks
  • 1 medium onion, cut into large chunks
  • dried Parsley
  • 4 small potatoes, if desired
Japanese New Year's Soba Noodles

Prepare soba noodles. Rinse with cold water, and set aside. In wok or frying pan, heat peanut oil and lightly fry carrot, scallions, ginger and garlic. Add soba noodles, and stir gently until mixture is warm. Add sesame oil to taste. Also tasty with tofu, chicken, egg, or pork. Garnish with red pepper flakes, scallions and sesame seeds.
serves 2 to 3.


Japanese
New Year's Soba Noodles

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4 oz. EDEN buckwheat soba noodles
  • 1 tablespoon peanutor other frying oil
  • 1 carrot, cut into matchstick size pieces
  • 2 scallions, cut on diagonal, same length as carrots
  • 1 slice of fresh ginger, size of a nickel, peeled and chopped
  • 2 cloves garlic, minced
  • approximately 1 tablespoon SPECTRUM organic sesame oil
  • tofu, chicken, egg, pork, as desired
  • red pepper flakes
  • scallions, chopped
  • sesame seeds
Potato Leek Soup

Gently heat olive oil in soup pot. Add leek slices. Cook until lightly browned. Add potatoes and water. Simmer for about five minutes. Add bouillon cube. Cook soup mixture until potatoes are soft but not mushy. Add milk if desired. Blend soup in blender or food processor. Season with freshly ground pepper. Garnish with slices of the green section of the leek. Serve with crusty bread.
serves 3 to 4


potato leek soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA
    olive oil
  • 1 leek, outer sheath removed, sliced into rounds the size of a quarter (Use mostly the white section of the leek.)
  • 4 to 5 medium potatoes, chopped
  • 4 to 5 cups good water
  • ½ vegetable bouillon cube, crumbled
  • ½ cup milk (optional)
  • freshly ground pepper
Szechuan Green Bean Salad

Steam beans until a bit soft and still nice and green. Rinse with cold water. Drain and set aside in bowl. In skillet, heat oil. Gently cook garlic, ginger, and scallion. Add garlic mixture to green beans, along with soy sauce and red pepper flakes to taste.
Serves 3 to 4


szechuan green bean salad

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 8 to 10 oz. fresh green beans
  • 1 tablespoon oil
  • 3 cloves garlic, minced
  • 1 slice fresh ginger, peeled and minced
  • 1 scallion, chopped diagonally into 2" lengths
  • SAN-J soy sauce to taste
  • red pepper flakes, to taste
Chickpea, Avocado & Mint Salad

Drain chickpeas in colander and place in bowl. In another bowl, mix together olive oil, lemon juice, lemon zest, and mint. Combine oil mixture with chickpeas. Blend in avocado and season with salt and pepper. Serve with gluten-free pita bread or corn chips.
Serves 3 to 4


chickpea, avocado and mint salad

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 can EDEN organic chickpeas, drained
  • 3 tablespoons extra virgin
    olive oil
  • 2-3 teaspoons fresh lemon juice
  • grated lemon zest to taste
  • 3 teaspoons fresh mint, chopped
  • ¼ an avocado, chopped
  • salt and freshly ground pepper, to taste
Easy Meatloaf

Place ground beef in mixing bowl. Add beaten egg and all other ingredients. Mix until blended. Place is lightly oiled loaf or round pan. Rolled oats can also be sprinkled onto the bottom of the pan. Bake at 350 F for approximately 35 minutes or until done.
Serves 4 to 5


easy meatloaf

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 lb. GAYLORD FARM ground beef
  • 1 egg, beaten
  • approximately ¼ to ½ cup rolled oats
  • 1 medium carrot, thinly sliced
  • 1-2 cloves garlic, chopped
  • 1 medium tomato, chopped
  • herbs as desired
Stir Fry with Peanuts

In wok or large skillet, heat sesame oil. Add scallions, ginger, carrots, vegetables, and tofu or other protein. Stir occasionally until gently cooked. Add peanuts and soy sauce and heat for a few more moments. Serve with cooked brown rice and additonal sesame oil if desired.
Serves 4 to 5


stir fry with peanuts

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups organic cooked brown rice
  • 1 tablespoon SPECTRUM sesame oil
  • 2 scallions, sliced on the diagonal
  • 1 slice fresh ginger, minced
  • 1 medium carrot, sliced on the diagonal
  • bok choy, broccoli and other vegetables as desired
  • WOODSTOCK tofu or other protein, in chunks
  • 1 tablespoon roasted peanuts
  • 1 teaspoon SAN-J soy sauce, or to taste
Pea Soup

In large bowl, soak peas in water overnight. Drain and rinse peas. Place in soup or crock pot. Add 2 cups of fresh water, garlic, tomato, potato, carrots and bouillon cube. Cook soup on low heat until peas are soft. (Note: While soup is cooking, check potatoes and carrots- if they soften before the peas, remove them, set aside and add back before serving.) Season with pepper and herbs to taste. Serve with crusty wheat bread and cheese.
Serves 4 to 5


pea potato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup organic dried green split peas
  • 2 cups good water
  • 2 cloves garlic, chopped
  • 1 large tomato, chopped
  • 1 medium potato, cut into chunks
  • 3 carrots, cut into chunks
  • ½ cube or to taste ORGANIC GOURMET vegetable bouillon, crumbled
  • freshly ground pepper, to taste
  • herbs as desired
Vegetable Bean Soup

In crock pot or soup pot on low heat, combine all ingredients except spinach. Add enough water or stock until the correct consistency for soup. Cook until well-heated and carrots are soft. When almost ready to serve, add spinach, which will be a nice color contrast in the soup. Serve with corn bread and cheese.
Serves 3 to 4


easy vegetable bean soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 can WESTBRAE NATURAL Organic Soup Beans
  • 1 carrot, thinly sliced
  • 1 tomato, chopped
  • 2 cloves of garlic, chopped
  • water or stock to make consistency of soup
  • a few spinach leaves
Egg Sesame Nori Rolls

In hot oiled small skillet, heat beaten egg until cooked throughout. It should resemble a flat omelette. Cut into thin strips. Mix small amount of Wasabi powder with water to make a paste. Lay out sushi roller or cloth napkin and place Nori sheet on top. Using spoon, spread rice evenly over Nori sheet, wetting spoon to prevent sticking to the rice. Cover Nori sheet, except for 2" wide strip along far edge. Lay filling along edge closest to you: start with a very thin spread of Wasabi, add strips of egg, sprinkle with sesame seeds. Roll, and seal edges with water. Using very sharp knife, slice Nori roll into sections, wetting knife in between cutting. Serve with Tamari, pickled ginger and additional Wasabi.
Serves 1-2


egg sesame nori rolls

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 sheet EMERALD COVE Organic Pacific Nori
  • approximately 1½ cups cooked, cooled sushi rice
  • 1 egg, beaten
  • EDEN Wasabi powder
  • sesame seeds
  • bamboo sushi roller or thick cloth napkin
  • gluten-free SAN-J Tamari
  • GINGER PEOPLE Organic Pickled Sushi Ginger
Black Bean Tacos

In soup pot or crock pot, combine beans, garlic, tomato, chili pepper flakes and pepper. Cook on low until heated throughout. Add brown rice and cook for a few more minutes. Heat taco shells in toaster oven or in dry skillet. Fill taco shells with bean mixture and garnish with grated cheese.
Serves 2 to 3


black bean tacos

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 6 GARDEN OF 'EATIN yellow corn taco shells
  • 1 can EDEN organic black beans, no salt, drained
  • 3 cloves of garlic, chopped
  • 1 small tomato, chopped
  • dried red chili pepper flakes to taste
  • freshly-ground pepper to taste
  • ½ cup cooked brown rice
  • grated hard cheese
Sushi Rice with Avocado and Egg

In pan, combine rice with water or stock. Cover, bring to a boil. Stir once, cover, and simmer for about 20 minutes. Remove from stove and let stand until ready to eat. To make round shape, serve rice with ice cream scoop. Surround rice with thin slices of avocado and eggs. Season with sesame oil and sprinkle sesame seeds on top.
Serves 2


sushi rice with avocado and egg

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ½ cup LUNDBERG organic white sushi rice
  • 1 cup water or stock
  • ripe avocado, sliced
  • 2-3 eggs (poached, fried, or as an omelette)
  • SPECTRUM sesame oil
  • sesame seeds
Chicken and Bean Chile

In crockpot or heavy pot on stove, combine all ingredients. Cook covered at low heat for about 45 minutes. Add chicken. Cook until heated throughout. Garnish with grated cheese and Parsley. Serve with corn bread or corn tortillas or chips.
Serves 2-3


chicken and bean chili

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 15 oz.can EDEN organic Pinto beans, no salt
  • 1 large tomato, chopped
  • 2 garlic cloves, chopped
  • pinch of red dried chili peppers
  • ½ cup to 1 cup leftover cooked chicken, cut into chunks
  • grated cheese and Parsley as garnish
Garlic Herb Chicken with Potatoes

In bowl, combine olive oil, herbs, garlic, and pepper to taste. Cover chicken with this mixture. Bake chicken and potatoes at 350F for 45 minutes or until done. Potatoes may need less cooking time then the chicken. During the baking, drain off excess juices, and also make sure that chicken stays moist by basting with juices.
Serves 2-3


garlic herb chicken with potatoes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 Vermont MISTY KNOLL
    chicken legs
  • 3 tablespoons olive oil
  • ½ teaspoon dried parsley
  • ½ teaspoon dried basil
  • 2 garlic cloves, diced
  • freshly ground pepper, to taste
  • 3 to 6 small potatoes
Vermont Autumn Apple

In bowl, combine first four ingredients for apple mixture, and toss gently. In another bowl, mix last four ingredients for topping. Add more oats or juice, as needed. The topping should not be too wet. Butter and flour a 7" to 8" square baking pan. Add apple mixture, topped with oat mixture. Bake at 350F for 30 minutes or until the topping is gently browned.
Serves 4-6


apple cinnamon crisp

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 3-4 red Autumn apples, sliced
  • 2 tablespoons apple cider or fruit juice
  • ½ teaspoon ground Cinnamon
  • 1 tablespoon whole wheat flour
  • 1 cup BOB'S RED MILL organic rolled oats
  • ½ cup mixed grains of choice
  • ½ teaspoon ground Cinnamon
  • 1 cup apple cider or fruit juice
Udon Noodles with Peanuts

Prepare Udon noodles for 2-3. Cool to lukewarm. Blend with sesame oil and snowpeas. Add freshly ground pepper, and top with chopped peanuts.
Serves 2-3


udon noodles with peanuts

*NOTE: Brand names are available at Sunflower Natural Foods.
  • UDON wheat noodles, or gluten-free alternative
  • 2 to 3 teaspoons KADOYA Japanese sesame oil
  • 6 to 8 steamed snowpeas, sliced thinly
  • freshly ground pepper, to taste
  • 1 tablespoon unsalted peanuts, chopped
Pasta with Spinach Pesto

Prepare pasta of choice for 3-4, per directions on package. Combine all ingredients in blender or food processor. Blend until smooth. Serve over hot pasta.
Serves 3-4


pasta with spinach pesto

*NOTE: Brand names are available at Sunflower Natural Foods.
  • BIONATURAE pasta
    or gluten-free alternative
  • ½ cup cooked spinach, well drained
  • 5 to 6 fresh Basil leaves
  • 1 large clove garlic, minced
  • 1 tablespoon plain yogurt
  • 1 tablespoon ORGANIC VALLEY Parmesan cheese, grated
  • pepper to taste
Spaghetti with Tomato Garlic Sauce

Prepare spaghetti for 2-3, per directions on package. Place in serving bowl and keep warm. Heat olive oil in skillet. Add tomato and sauté for a few minutes, stirring occasionally. Add garlic and parsley, Sauté for a few more minutes. Put sauce on pasta, top with grated Parmesan, to taste.
Serves 2-3


spaghetti with tomato garlic sauce

*NOTE: Brand names are available at Sunflower Natural Foods.
  • BIONATURAE spaghetti
    or gluten-free alternative
  • 1 tablespoon organic COLAVITA extra virgin olive oil
  • 1 medium tomato, chopped
  • 2 cloves of garlic, chopped
  • 1 teaspoon dried parsley
    (or 2 tablespoons fresh parsley)
  • 1-2 tablespoons Parmesan cheese, freshly grated
Muesli Dark Chocolate Ginger Bars

Heat apple juice and water to a gentle boil. Soak Muesli in this mixture for 30 minutes or up to overnight, covered. Make sure it is cooled. Add chopped ginger and chocolate. Stir well. Add beaten egg. Gently add flour until a thick batter forms. Oil a 7" to 8" square baking pan. Spread batter in pan. Bake at 350F until done, around half an hour.
Serves 6-8


muesli dark chocolate ginger bars

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1½ cups BOB'S RED MILL Muesli
  • ½ cup apple juice
  • 1½ cups good water
  • ¼ cup candied ginger, chopped
  • ¼ cup dark chocolate, chopped
  • 1 egg, beaten
  • 1 cup flour (wheat, rice, or as desired-can be gluten-free)
  • butter or oil to grease pan
Lentil and Potato Stew

Soak dried lentils in 2 ½ cups of water overnight. Drain and rinse. Place in pot with 3 cups water or stock. Add tomatoes, garlic, carrot, potato and herbs. Green pepper will be added after first hour so it does not become overcooked. Cover, simmer at low heat, stirring ocassionally, until lentils are done, about two hours. Garnish with slices of Swiss cheese.
Serves 4-6


lentil and potato stew

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup organic dried green lentils
  • 2 ½ cups good water for soaking lentils
  • 3 cups good water or stock for cooking lentils
  • 1 cup MUIR GLEN Organic Diced Tomatoes, No Salt
  • 2 cloves garlic, coarsely chopped
  • l large carrot, thickly sliced
  • 1 large potato, cut into big chunks
  • 1 green pepper, cut into big chunks
  • 1 teaspoon each: dried parsley, oregano, basil
  • freshly ground pepper to taste
  • sliced Swiss cheese, cut into strips for garnish
Curried Garbanzo Beans with Potatoes

Boil potato until almost soft. Heat oil in cast iron skillet. Sauté carrots and scallions for a few minutes. Add potatoes, (tomato and green pepper if desired), garbanzo beans and curry powder. Stir occasionally until heated. Season with salt and pepper to taste. Garnish with parsley.
Serves 2.


curried garbanzo beans with potatoes

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 medium potato, cut into chunks
  • 1 tablespoon olive oil
  • 1 medium carrot, sliced
  • 2 whole scallions, sliced
  • medium tomato and green pepper, diced (optional)
  • 1½ cups EDEN Organic Garbanzo Beans, No Salt
  • ½ teaspoon curry powder
  • dried or fresh parsley to garnish
Brown Rice and Oat Cereal

Heat 2 cups of water in a saucepan until almost boiling. Add brown rice flakes and oats, stirring occasionally until done. Top with chopped dried fruits and nuts, coconut chips, sesame seeds, banana, apples, and sweetener.
Serves 2.


brown rice oat hot cereal

*NOTE: Brand names are available at Sunflower Natural Foods.
  • ½ cup EDEN organic brown rice flakes
  • ½ cup organic rolled oats
  • 2 cups water (part milk if desired)
  • chopped dried fruits and nuts, coconut chips, sesame seeds
  • sliced banana and apples
  • honey, maple syrup, or brown sugar