Quinoa Dishes

salad topped with cooked quinoa

Our bodies are the temples of God; only through his grace, do we have the capacity to care for these holy houses, with good diet and healthy exercise.  For years, such attendance was beyond my natural ability, but now I highly esteem the enabling gift from God, which provides me with the means to execute both these disciplines effectively.

Clearly I recall the days, when weighing 226 pounds, walking caused painful rubbing together of my fleshy thighs.  Brokenhearted, after repeated failures and fresh firm resolve, I would yet again reach toward the “easy” goal of a 20-minute walk, 3 times a week.  I could never achieve this, try as I might.

Lo and behold, my challenge has been reversed: now I have to be careful not to obsess about exercise, as I so love walking aerobically, for this invigorates me, stimulating a marvelous sense of wellbeing in my soul.

My trustworthy instruction book, the Bible, warns that there are advantages in physical exercise, but these are limited, as they pale in sight next to the gains acquired by putting spiritual development first.  Thus, we must approach workouts with great wisdom, so they neither own us, nor escape us.

My days are jam-packed, for I am gratefully fulfilling my ordained acheivements, with my food history writings and other ministry.  The result is a thrilling existence, in which I can run out of time at the end of a day, leaving me with critical choices, in which I have to prioritize.

Our gracious Father has granted me a tool to do such: there is a winter wonderland scene at the Tualatin Commons, the man-made lake near my home.  All the trees surrounding this body of water are dressed in bright, white lights (the floating Christmas tree was taken down after the New Year).  This has become my piece de resistance, which early in my day I start anticipating: will this pleasure be mine at twilight?  Only supernatural help allows me to accomplish the needed organization to allow this longed-for walk.

Discipline in ordering my day is critical; by necessity, exercise has become secondary to my fulfilling the higher purpose of my calling.  Often I recall how this valued ambulation used to be such a burden, causing sores on my overweight thighs, but now I crave walking.  I didn’t bring this miracle about; my great Healer affected it in me over time.  I am literally his walking miracle!

Not only has my exercise been refined, but healthy eating has come to me supernaturally, as well.  Slowly I have attained excellent eating disciplines.  Incorporating quinoa (KEEN-wah) in my diet is one such development.  This is a cereal grain, sometimes referred to as a seed; all grains, legumes, and nuts are seeds.

Quinoa is a power-food that is native of northern South America; it was domesticated originally as food for livestock around 5000 B.C., near the Lake Titicaca basin of Peru and Bolivia-I spent a night on this remote lake, the largest inland body of water in the southern hemisphere.

Quinoa was a staple with the Incas, second only to the potato in importance, and is still in the forefront among their indigenous descendants the Quechua and Aymara people.  It is a grain from a plant called Chenopodium quinoa, which is a member of the same family as beets and spinach.

Like many ancient grains, this seed was almost lost: in 1532, the Spanish explorer Francisco Pizarro destroyed quinoa fields, in his attempt to annihilate the Incan culture; this crop, however, survived in the high Andean mountains.  Quinoa was reintroduced to the modern world in the 1970’s and 80’s.

This high-fiber, complete-protein food, rich in numerous vitamins and minerals, produces a starch gel, similar to that of risotto, giving it a kind of silky texture, according to Andrew Dornenburg and Karen Page in Culinary Artistry; they further state that its earth tones highly compliment the mineral and earthy components of lobster-try experimenting with this combination.

Here, however, I quickly prepare it in two savory dishes.  This pseudocereal, which is not a member of the grass family, therefore it is not a true cereal, can also be cooked as a breakfast food; serve it with dried fruit, honey, and an alternative milk, such as almond or hazelnut.

My discovery of quinoa has blessed me immensely; may it benefit you  likewise.


Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), pp. 451-483.




Andrew Dornenburg and Karen Page, Culinary Artistry (Hoboken, NJ: John Wiley & Sons, Inc.), pp. 142, 143.

toasted yellow quinoa

Simple Cooked Quinoa  Yields: 3-5 servings, as a main course or side dish respectively.  Total prep time: 30 min/  active prep time: 15 min/  cooking time: 15 min.  Note: double this for healthy leftovers; this is especially good added to green salads (see photo above).

1 c quinoa  (Tri-color or red organic quinoa is preferable-color is important in diet.)

1-15 oz can of chicken, vegetable, or beef broth

1/2 tsp salt  (Himalayan, pink, or Real Salt is essential for optimum health; a Himalayan salt is available very cheaply in bulk at our local Winco.)

  1. Toast the grain in a hot, dry frying pan, over medium heat, for 6-10 minutes; yellow quinoa will turn light brown in color (see above photo), while red quinoa  turns deep red; stir the above occasionally.  This enhances the flavor of the dish remarkably!  Meanwhile go to next step.
  2. While quinoa is toasting, pour broth in a 1 1/2-quart saucepan (or 3-quart pan, if doubling recipe).  Stir in salt and bring to a boil over medium heat; when liquid boils, add toasted seed and bring to a second boil. Reduce heat, cover, and simmer for 15 minutes; red quinoa takes longer to cook.  When done, water will be absorbed and quinoa will be somewhat translucent.
  3. Serve immediately.  Refrigerate any leftovers to reheat for an entrée, or to add to a green salad (see first photo).

carrots and quinoa

Carrots and Quinoa  Yields: 4-6 servings, as a main course or side dish respectively.  Total prep time: 45 minutes.

1 med yellow onion, cut in even 1/8 inch slices

5 tsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic, when heated to high temperatures.)

8 med carrots, or other vegetable  (Organic multi-colored carrots are available at Trader Joe’s; color is important in diet.)

1 c quinoa  (Red or tri-color adds health benefits.)

1-15-oz can chicken, vegetable, or beef broth

1/2 tsp salt  (Himalayan, pink, or Real Salt is important for premium health; an inexpensive Himalayan salt is available in bulk at our local Winco.)

  1. toasted red quinoa

    To caramelize onions, cook slowly over medium heat in 1 tsp of oil, stirring every several minutes, until a light color starts to form; then, stir every minute, until dark brown.  Be sure to use a small amount of oil; too much oil will require a much longer cooking time, as will crowding the pan.

  2. Spray carrots with a safe inexpensive, effective vegetable spray (combine 97% distilled white vinegar with 3% hydrogen peroxide); let sit 3 minutes; rinse well.
  3. Bring broth to a boil in a covered 1 1/2–quart saucepan, over med/high heat; add salt.
  4. Toast quinoa in a hot dry frying pan, over medium heat, stirring occasionally.  This takes about 6-10 minutes-yellow quinoa will turn light brown, while red quinoa will become deep red (see photo above).
  5. To preserve vitamins just under skin, scrape carrots with a sharp knife, instead of peeling; slice thinly.  (Meanwhile keep checking the onions.)
  6. finished product

    Add toasted quinoa to boiling broth, cover, and reduce heat to med/low.  Allow to simmer until all the liquid is absorbed (this takes about 15 minutes for yellow quinoa, while red quinoa takes longer).

  7. Heat remaining 4 tsp oil in an empty frying pan.  Add sliced carrots, cover, and steam until soft, stirring occasionally.
  8. Blend onions into carrots; mix cooked quinoa into vegetables.  Serve hot (see above photo).

1970’s Atomic Muffins

atomic muffins

My heart has always longed for ideal eating habits, though I haven’t always possessed the capacity for their required discipline.  Natural foods first came into my life in the early seventies, in my eccentric college town of Missoula, Montana.  It was there a friend taught me this powerful atomic muffin recipe.

Then I was attempting to nurture my body with the best; I looked great on the outside-118 compact pounds clothed in the best of vestures-but my insides were another story, for I had the hidden disease of bulimia, which was with me for a total of 3 years; half way through this, I briefly became anorexic and was admitted to Calgary, Alberta’s Foothills hospital, weighing 88 pounds on my mother’s scale.  There a rising physician, who was just breaking into this then unknown field, cared for me.

Eating disorders were rare at that time, though now they are commonplace.  My heart breaks for those that suffer thus, for I know firsthand their devastating grip.

During the years that followed this hospitalization, I went from an extreme 88 to a gross 226 pounds, before I surrendered and God brought complete healing to me: I now have a beautiful, healthy physique, and I eat sanely, with an ability to make balanced choices, having an innate strength to neither over- or under-consume.

This privilege grew progressively.  As a direct answer to an earnest cry for help, it initiated with my courageous act to turn from the bulimic darkness, on a crisp November day in 1978.

Back then, my jaws would hurt from daily, nonstop eating and purging; it was during this fiery torment that I sought the help of a Catholic priest, whom by chance I had heard was successfully recovering from alcoholism; thus, I trusted the hope, visible in his mastery of obsession, to spill over into my life.

My plans were to purge one last time before my 1 PM appointment, but I awoke to late to do so; hence, the first ominous hurdle presented itself, with my intense temptation to skip the meeting.  Something bigger than I, however, got me there.

With this glimmer of determination, I arrived at this parish, unknown to me, in a small neighboring town, only to suffer the second attempt to stop my breakthrough: the priest answering my knock informed me that his superior, the recovering alcoholic, was unavailable.  My instinct was to flee, but I blindly accepted his proffered services instead.

This man, whether knowingly or unknowingly, told me my bulimia wasn’t sin, but rather something beyond my control; he suggested that I stop doing it; at the same time he administered grace, saying that IF upon occasion I failed, I was to ask the Father for forgiveness, and immediately return to my new eating.  All this miraculously seemed doable, for the seed of faith had been established.

I will never forget leaving this sanctuary and walking out into the parking lot, where the asphalt seemed to dance with the reflection of God’s light, from Montana’s perpetual Big Sky.  Indeed my soul was dancing along with this lively, beautiful pavement; my new birth had begun!

At about three weeks into this profound freedom, a stark overwhelming urge to purge an excessive meal assailed me, in which there was actual physical weakness, as I staggered going back and forth toward a public bathroom.  This moment became a crucial step in proving my liberty, for it was then I decisively turned from death to life: clarity came with the vivid memories, both of the sweet peace experienced during this abstinence, as well as the subsequent pleasures derived from foods that I was now able to actually taste; there was vital victory as I successfully turned, moving to the place where  life and my friends were waiting.

It got much easier after that.  Only once in all these 50 years did I give into this lie, for I slipped into this old habit for a week, when I was desperately trying to loose a few pounds, before leaving for Paris in 1985; a greater than I brought me back to my senses, and I stopped as suddenly as I had started.  While in Dijon, France, after an exceptionally large meal, I was tested, however, to see if I really meant business.  Only by grace did I stand, not purging my grotesque meal.  Never again have I returned to this inferno; honestly, I am no longer even faintly tempted.

In this same way, though with much less drama, all my food consumption has been refined: first I receive inspiration for better habits, whether it be the exclusion of a given matter, or the addition of something new; next, I weigh and balance the suggestion, getting clear in my heart what is best for me; then, I initiate the change, which often comes with challenges at first.

I find that we are generally tested, when establishing all new behavior; such testing, however, provides proof of the pudding, for it fixes newly-won-rights indelibly.  Now I thank God, not for the attacks themselves (which aren’t of him), but for the rich strength provided in overcoming them, through our partnering with his grace.

Bless our food, bodies, and hearts always!

grinding flour with an attachment for a Kitchen Aid mixer

Atomic Muffins  Yields: 2 dozen.  Total prep time: 3/4 hr/  active prep time: 30 min/  baking time: 15 min (if you have 2 muffin pans).

1 c raisins, soaked in boiling water for 15 minutes

1/2 c oil  (Grape seed or avocado oils are best for heating to high temperatures, without producing carcinogens.)

3/4 c sugar  (Coconut sugar is ideal-see Zucchini Bread, 2017/07/24, for information on this sugar.)

2 tbsp molasses

2 lg eggs  (Organic free-range eggs are healthiest.)

1 c whole wheat pastry flour  (May grind 2/3 c organic soft winter white wheat berries to make a cup of fresh-ground flour.)

1/4 c barley or spelt flour

1 tsp salt  (Real Salt, pink salt, is so important for premium health; available in nutrition center at local supermarket.)

1/2 c powdered milk

1/2 c nutritional yeast  (Available in bulk at many stores, such as our local Winco.)

3/4 c wheat germ

1/2 c old fashioned rolled oats  (Organic in bulk is only slightly more expensive and much more nutritious.)

1/2 c sesame seeds

1/2 c sunflower seeds

3/4 c pumpkin seeds

1/2 c nuts, chopped

1 1/2 c milk  (May use an alternative milk, such as almond or hazelnut.)

Coconut Spray Oil  (Pam is available at most supermarkets; our local Winco brand, however, is far cheaper.)

  1. easy mixing of dry ingredients in a sealed storage bag

    Preheat oven to 375 degrees.

  2. If grinding fresh flour, do so now (see photo at top of recipe).
  3. Cover raisins with boiling water; set aside for 15 minutes, for them to plump up.
  4. In a large bowl, blend oil, sugar, and molasses; add eggs; beat well.
  5. In a gallon-size sealed storage bag, shake together all dry ingredients, including seeds and nuts, until well mixed (see photo above).
  6. Alternately blend dry ingredients and milk into oil mixture, using just half of each at a time, until all is incorporated.  (Note: if using fresh-ground flour, preferably let batter rest in bowl for 20 minutes before baking, as it is a coarser grind and doesn’t absorb the moisture as quickly as store-bought flour; see photo below.)
  7. bowl of batter

    Spray muffin pans with oil; spoon batter into cups; bake for 14 minutes, or until a toothpick comes out clean.  (It is best to lean on the side of under baking, so muffins remain moist.)

  8. Remove from pan and cool on waxed paper.
  9. Keep muffins in refrigerator; the freezer, however, provides even better storage, if using them over an extended period.
  10. These are indeed atomic in nutrition!

Rosemary Eggs

rosemary eggs

I am creating recipes for an abundance of fresh rosemary which I am receiving right now; this delicious, simple egg receipt is among them; it reminds me that I eat like a queen.

Six years ago my young friend Noah began raising ducks, which he cherishes as if they were his children; each possesses its own personality and carefully chosen name.

Depending on the breed, ducks produce between 150-200 eggs a year, which come in all sorts of colors, varying mostly by genetic strain.  Different colored eggs, however, sometimes occur within the same breed.

Noah has seventeen of these domesticated aquatic birds, with only five of them producing presently; they only lay from early spring until the winter cold sets in; we are always sad when their production stops.

For the past half decade, I have been a beneficiary of this treasured delicacy; consequently my baking has excelled.  Pastry chefs prize these ovum of the family Anatidae over chicken eggs, for they contain less water, have firmer whites, and a higher fat content; this makes for moister cakes, breads, and cookies, all of which rise better, due to the additional leavening power found here.

The right balance in the interaction between eggs, flour, sugar, and fat in baked goods is important; your product will be dry if there is either too much or too little of the crucial egg.  In most recipes, “eggs” is a reference to large-sized chicken eggs, of which the equivalent of three is 2/3’s cup of duck eggs; therefore, I always measure these for an accurate agreement in any given recipe.  Note: whipping duck whites takes longer because of their firmness; thus, the recommendation is to beat them at room temperature, adding a little lemon juice; older eggs are preferable to fresh, as they aren’t as firm.

Duck eggs are up to 50% larger than those of their chicken cousins, with more yolk than white.  They are higher in protein and creamier, making great omelettes and quiches; crème brulee is unforgettable when made with these!  Nevertheless, my favorite way to eat them is over-easy, with the rich, smooth, orange yolk dripping all over the plate, which I sop up with my homemade toast; be sure to not overcook them, as this makes them rubbery.

Exponents of eggs propound that-among many benefits-they help prevent breast cancer, because of their high choline content; their abundance of the antioxidants lutein and zeaxathin fights mascular degeneration and cataracts; their beneficial blend of omega-3 fatty acids, zinc, B vitamins, and iodine feeds your brain, thus enhancing your mood.  They are an ideal, low-caloric, muscle-producing protein.

USDA has the same regulations for chicken, duck, quail, and ostrich eggs.  Their farmers and fans proclaim that duck eggs are less susceptible to diseases and parasites, making them safer, as well as healthier with a higher concentration of nutrients.  It is believed that their thick shells give them a longer shelf life than chicken eggs.

Eggs in general have gotten a bad rap in recent years; many feel they contribute to heart disease.  This is far from the truth, as they contain mostly monounsaturated and polyunsaturated fats, which actually lower heart disease risk.  Harvard health experts say healthy people can eat an egg a day; others believe you can eat even more.

These special duck eggs are popular in Asian cuisines, especially Chinese and Vietnamese, where they are frequently cured in brine; this draws out moisture and preserves them, altering their texture.  I fell in love with these pickled eggs while living in Tokyo!

My facile receipt blesses, for it enhances eggs with rosemary.  If possible, use these superior duck eggs, available at local farms and upscale grocers, where they range from $6 to $12 a dozen.  My young friend, however, sells his for the lesser price of $6.  (Noah resides near the Tualatin high school here in Oregon; go to Cynthia Powell link on my Facebook page.)







chopping rosemary with a sharp knife

Rosemary Eggs  Yields: 1 serving.  (May multiply this, using a large non-stick pan.)  Total prep time: 15 min.

1 tsp fresh rosemary, minced  (1 1/3 tsp will be needed, if using duck eggs, which are considerably bigger than chicken eggs.)

1 small tomato, chopped

2 large chicken eggs  (May substitute duck eggs.)

1 tsp butter

Salt, to taste  (Real Salt is important for health reasons; available in nutrition center at local supermarket.)

Fresh ground pepper, to taste

  1. cooking liquid out of tomatoes

    Chop rosemary fine with a sharp knife; set aside (see above photo).

  2. Chop tomato and place in a dish.
  3. Beat eggs in a bowl, set aside.
  4. In a small non-stick omelette pan, heat butter over moderate/med heat; add rosemary; and cook for about 20 seconds.  Stir in tomato and cook for 2-3 minutes.  There will be juice from the tomatoes at first (see photo); cook until most of this liquid is evaporated.
  5. Pour in eggs, salt and pepper the top.  Gently fold in the firm egg on the bottom of pan (see photo); cook until egg is not runny any longer, but still quite moist.  Do not overcook, as this makes duck eggs, in particular, rubbery and dry.
  6. folding in cooked egg

    Serve hot, with homemade zucchini bread (2017/07/24), or better yet my rosemary bread toasted, which I will publish in several weeks.

The Best Zucchini Bread

zucchini loaves

It’s that time of year again for our proliferate zucchini.  Cucurbita pepo, a member of the cucumber/melon family, originated in Mexico; this was not only grown by Central and South Americans, but also by our own  Native Americans, long before the Europeans arrived.  Nonetheless, the version we know in the U.S. today is a variety of summer squash developed in Italy.

In actuality this is a fruit, not a vegetable, as it contains seeds.  While usually the male and female counterparts are present  in one plant, these components in this fruit exist in separate plants.  In the biological world, the female produces ovules, the equivalent of eggs, while the male produces pollen, which is like sperm in the animal kingdom.  Birds and especially bees transfer this pollen from the individual male to the female zucchini plants, producing abundant fruit, providing both these individual organisms reside together in any given garden.

I have a proven recipe to make use of this fertile squash, in which I suggest utilizing the health-promoting ingredients grapeseed oil and coconut sugar.

Grapeseed, along with coconut and avocado oils, can be heated to high temperatures without producing carcinogens; it is mild in flavor; thus, it is ideal for baking.

Comparing refined with coconut sugar, we see very little difference in their nutritional profiles on the surface; their caloric and carbohydrate content is very similar.  Such figures, however, don’t tell the hidden benefits of this healthier coconut sweetener which is barely processed; it is obtained by heating the sap of the coconut flower until most of the liquid is evaporated.  This alternative has a little more nutrition, as it contains small amounts of zinc, iron, calcium, and potassium, where the refined version holds empty calories.  More importantly, coconut sugar possesses a much lower glycemic index; this greatly reduces any tendency to spike the blood sugar, making it a possible substitute for those dealing with milder forms of blood sugar problems.  Always be sure to check with your healthcare specialist concerning your own personal diet!

I use this “healthy” substitute in both my zucchini and banana breads; see Banana Bread (2017/05/29).

My larder perpetually boast of one or the other of these, both of which I make with fresh ground, organic, hard red spring wheat berries.  These specific berries contain a variety of nutrients including vitamin E, calcium, B vitamins, folate, and potassium; one serving also provides 20% of the daily value of dietary fiber, 8% of needed iron, and the same amount of protein as found in an egg, or 6 grams. Breads last for lengthy periods of time, when made with this fresh ground flour.

To easily bake these perfect loaves in the off-season months, I encourage you to freeze plenty of this grated “fruit/vegetable” in 1-cup packages, while the abundance lasts.





grinding flour with attachment for Kitchen Aid mixer

Zucchini Bread  Yields: 2 loaves.  Total prep time: 1 1/2 hr/  active prep time: 30 min/  baking time: 1 hr.

3 cups flour  (Fresh-ground provides the highest quality; use 2 cups organic, hard red spring wheat berries to make 3 cups fresh ground flour; see photo.)

3 eggs

2 1/4 cups sugar  (Coconut sugar is best; always available at Trader’s and at times Costco.)

1 cup oil  (Grapeseed  or avocado oil is important here; these may be heated to high temperatures without damage.)

3 tsp vanilla extract  (Ask vacationers to bring a liter bottle back from Mexico; this is the highest quality and dirt cheap.)

1 tsp salt  (Real Salt is important for optimum health; available in health section at local supermarket.)

1 tsp baking powder

1 tsp baking soda

4 tsp cinnamon  (Our local Fred Meyer’s has an excellent, organic Korintje cinnamon in bulk inexpensively.)

thawing individual frozen zucchini packages

2 cups of zucchini  (If using frozen zucchini, remove 1 tbsp of liquid from each thawed 1-cup package; be sure to thaw in a dish to catch juices; it is best to freeze these ahead, while zucchini is available; see photo.)

1 cup nuts, optional

Spray oil  (Coconut spray oil is best; Pam is available in most supermarkets; our local Winco-brand, however, is far less expensive.)

Flour for dusting pans

  1. Preheat oven to 325 degrees.
  2. If grinding fresh flour, do so now; see above photo.
  3. Beat eggs in a large bowl, add sugar, blend until creamy.  Beat in oil and vanilla well.
  4. Place flour in a large bowl; stir in salt, baking powder, baking soda, and cinnamon with a fork vigorously, or shake all well in a sealed gallon-size storage bag.
  5. Mix flour mixture into egg/sugar/oil; when adding flour, do not over-beat, as this toughens the bread.
  6. Fold in zucchini and optional nuts.
  7. Spray and lightly flour two 8 x 4 inch loaf pans (coconut spray oil is important for flavor); pour batter into prepared pans.
  8. cooling zucchini loaves in pans

    Bake for 50-60 minutes, or until the loaf responds when pressed with finger; may also test with a toothpick, which will come out clean when done.  Do not over-bake, as this will continue to cook some, while cooling for 15 minutes in the pan set on a rack; see photo.

  9. This is magnificent, health-giving bread!

Borscht (Beet Soup)

a bowl of borscht

This borscht recipe has been with me since my catering days in Billings, Montana, when I was preparing soups for a café in an art gallery, during the early 1980’s.  Now it graces my table every summer.  A particular prayer partner claims my version is far better than that which she had in Russia.  Indeed, this chilled soup is a beautiful offering on a hot summer day!

This delicacy has been long popular in Eastern European countries under the following names: borscht, borsch, borshch, and bosht.  Over time it has spread from these nations to other continents, as their people emigrated; in North America, it is commonly linked with the Jews and Mennonites that came from these areas.  The common name borscht is derived from the Russian borsch meaning cow parsnip, which was an original recipe ingredient of the Slavs.

The most familiar American adaptation of this soup, which is made with beetroot, is of Ukrainian origin.  With its first record being in the 12th century, this dish subsequently emerged from a wide variety of sour-tasting soups present in the Eastern European section, such as rye-based white borscht, sorrel-based green borscht, and cabbage borscht.  Our well-known Ukrainian recipe was originally inspired by the addition of leftover beetroot pickling; thus, its brilliant color and tart flavor.

There are as many different preparations for this beet soup as there are homes in which it is consumed; they may include the additions of meat, fish, cabbage, carrots, tomatoes, and potatoes.

Spanish conquistadors brought potatoes and tomatoes from America to Europe in the 16th century; these vegetables weren’t a common part of the Eastern European peasants’ diet, however, until the 19th century, at which time they found their way into the Ukrainian and Russian borscht, food of both poor men and princes.  As a result of emigration, tomatoes and potatoes are a part of borscht recipes around the world, but my version has neither of these.

Still other variations occur with this renowned soup involving its garnishes and side dishes.  Smetana, or sour cream, is its most common topping; chopped herbs, hard-boiled eggs, bacon, and sausage may also be utilized.  There are plentiful side dishes; among them are pampushky (Ukrainian garlic rolls) and treasured pirozhki (individually sized pastries or dumplings filled with meat and onions).

You can see that despite its centuries-long history there is no consistent receipt for this sustaining chilled delight, for even this latter characteristic may vary, and it may be served hot.  My borscht is a cold, meatless, summer soup adorned with sour cream and eggs; for the benefit of added protein make this recipe with bone broth, from my post on Tortellini Soup (2016/10/10).  This is a treat!





easy mincing of onion

Borscht (Beet Soup)  Yields: 4-5 servings.  Total prep time: 1 hr/  active prep time:30 min/  cooking time: 30 min

1 tbsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 medium/large yellow onion

3 large purple beets, a little less than 2 pounds without the tops

1 quart broth  (I prefer bone broth, 2016/10/10, for powerful health benefits including high protein.)

1 cup water

2 small lemons, juiced  (Use half to start; then, adjust with more to taste.)

1 tbsp honey, or to taste  (Local raw honey is always best, for its localized bee pollen is known to relieve allergies naturally through the concept of immunotherapy.)

1 tsp Better than Bouillon, or to taste

1/2 tsp salt, or to taste  (Real Salt is important for optimum health; available at your local supermarket.)

1/2 tsp fresh ground pepper, or to taste

sweating onions

Sour cream

3 extra-large eggs, hard-boiled and chopped

  1. Chop the onion in small pieces the easy way (see above photo).  Peel it leaving the root on; next, score this by cutting slices close together across the top one way, going 3/4 of the way down into the onion; then, turn it and cut slices the opposite direction.  When onion is thus prepared, shave the small pieces off the end with a sharp knife.  May discard root end; set aside chopped vegetable.
  2. Heat oil in a stock pot over medium heat; add piece of onion; when it sizzles, add remaining onion; sweat, cook only until translucent (see photo).  Set aside, go to next step.
  3. Spray beets with an inexpensive, effective vegetable spray (mix 97% distilled white vinegar with 3% hydrogen peroxide in a spray bottle).  Let sit for 3 minutes and rinse well.
  4. Peel and cut beets in 1/4 inch dice; add to cooked onions.
  5. Cover with broth and water; bring to a boil over medium/high heat; reduce heat and simmer for about 30 minutes, or until beets are soft.
  6. borscht cooking in pot

    Add half the lemon juice and honey.

  7. Stir in Better than Bouillon; then, add salt and pepper.
  8. Adjust lemon juice, honey, Bouillon, salt, and pepper to taste.
  9. Chill for 4 hours or overnight.  Serve topped with sour cream and chopped hard-boiled eggs.  (May make ahead and freeze.)
  10. I love this summer soup!

Roasted Beet and Balsamic Chicken Salad

roasted beet and balsamic chicken salad

The inspiration for this salad came when I needed one for a ladies tea at my church.  Since then I have used it to bless several large crowds; thus, it is written for ten servings which I in turn multiply; in this way, chefs write their recipes for restaurant use.  You, however, may choose to prepare half this receipt.  Don’t miss its simple pleasure.

The healer Jeanette, from my previous post, emphasizes the importance of color in her life-giving diet.  I kept her instructions in mind as I chose this produce; thus, I included purple beets as opposed to multi-colored ones, which are light in pigment when cooked; bright yellow peppers provided a health-promoting, visual contrast.

Both this salad’s balsamic chicken and the balsamic vinaigrette (2016/08/22) may be made with real balsamic, which originated in Modena, Italy about 900 years ago.  We, however, without knowing it often use a cheaper, imitation version of this.  I will teach you the difference here, so you may shop wisely, if you want to invest in the best.

Wikipedia defines the aceto balsamico (balsamic vinegar), guarded by European agencies, as a very dark, concentrated, intensely flavored vinegar made wholly or partially from grape must.  The word aceto balsamico is unregulated, but there are three of these protected balsamic vinegars; it is required that they come from the province of Modena and the wider Emilia region surrounding it.  The two best of these always have the word tradizionale, traditional, in their names: Aceto Balsamico Tradizionale di Modena and Aceto Balsamico Tradizionale di Reggio Emilia; both are made from reduced grape must and aged for numerous years in a series of wooden barrels.  The third Aceto Balsamico di Modena is also made from grape must, but only partially, as it is blended with wine vinegar, making it less expensive.

The HuffPost explains how to discern these authentic versions, by looking for their place of origin and the words: grape must, aged grape must, Mosto d’Uva, or DOC in the list of ingredients.  Without one of these words you will be getting imitation wine vinegar with coloring added to it.

The first two mentioned above, known as balsamico tradizionale, are dark in color and very costly, because they are aged to syrupy perfection for 12-100 years, under rigid restrictions.  Expect to pay up to $400 a bottle.   This traditional balsamic is not vinegar made from wine, but rather it is made from grape pressings that have never been permitted to ferment into wine.  It begins with boiling down sweet white Trebbiano grape pressings to dark syrup, which is aged in an oaken keg with a vinegar “mother”.  Over the years it graduates to smaller and smaller kegs of different kinds of wood, as moisture evaporates from it, further thickening the vinegar and concentrating the flavor; the varying woods, chestnut, cherry wood, ash, mulberry, and juniper, provide its great character.  The result is extravagant taste.  As with the world’s most expensive spice saffron, a little goes a long way.

Aceto Balsamico di Modena, the other regulated balsamic, is partially made with grape must and blended with wine vinegar, making it less costly.  Its restrictions are that it has to be from the Modena or Emilia regions and carry a Protected Geographical Indication status, which comes from a different agency than that protecting the balsamico traditzionale.

Like with good wine, price often dictates quality.  Surprises, however, sometimes occur: this authentic blended vinegar, complete with the authorized seal, is available at Trader Joe’s at a very moderate cost, as their excellent buyers shop globally, negotiating low prices, for the large quantities they are obtaining.  This label is good, but even better may be experienced.

Explore the exciting world of vinegars; make this dressing with a high quality aceto balsamico, or get Trader Joe’s Balsamic Vinegar of Modena (aged 10 years at $3.99 for 8.5 ounces), which is also delicious.  As a result, this salad will tantalize your taste buds!





cooking tenderloins in balsamic vinegar

Roasted Beet and Balsamic Chicken Salad   Yields: 10 servings (may make half this recipe).  Total prep time: 2 days (for sprouting quinoa)/  active prep time: 3/4 hr/  baking time: 1 hr.

Note: using my recipes, you may prepare ahead, for keeping on hand at all times: balsamic vinaigrette (2016/08/22), croutons (2016/08/15), and agave roasted nuts (2016/08/15); may also substitute ready-made versions of these.

1/2 c quinoa, sprouted 1-2 days in advance  (Directions are below.)

2 lg purple beets

1 tbsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 lb chicken tenderloins, about 5 pieces

1/3 c balsamic vinegar

3 lg cloves of garlic, minced  (Better yet, use 1 cube of frozen garlic from Trader Joe’s.)

1 yellow bell pepper  (Organic is important, as bell peppers readily absorb pesticides.)

12 oz greens of your choice

8 oz feta cheese, crumbled  (Do not use pre-crumbled feta, as it is treated with preservatives and not as tasty.)

Agave-roasted nuts, made ahead  (See Healthy Green Salads, 2016/08/15.)

Croutons, made ahead  (See Healthy Green Salads, 2016/08/15.)

Balsamic vinaigrette, made ahead  (See 2016/08/22.)

  1. Using either a sprouting jar or a bowl, sprout quinoa 2 days in advance, by first soaking it in water for 6-8 hours (may make extra quinoa); then, draining off water well, let it sit for 1-2 days until sprouted, rinsing about every 12 hours.  For long-term storage-up to 2 weeks-do the following: when 1/4 inch long legs have grown, spread prepared quinoa on a tray or large plate, which is covered with parchment paper (do not rinse prior to this); let dry for about 12 more hours.  Store in a sealed storage bag or jar and refrigerate.  For more detail on sprouting, see Sprouted Three Bean Dip (2017/06/26) and Sprouted Quinoa and Yam Salad (2016/09/05).
  2. If chicken is frozen, thaw in water.
  3. Preheat oven to 375 degrees.  Wash and lightly oil beets; wrap in aluminum foil, leaving closure upright to keep juices from spilling out; bake on cookie sheet for 3/4–1 1/4 hours, depending on size of beets.  Open foil and cool in wrap for 10 minutes; peel skin off by rubbing with hands; cut in 1/4-inch julienne slices; set aside.  Meanwhile go to next step.
  4. Heat tablespoon of oil in large skillet; place thawed tenderloins on paper towel, salting and peppering them extra well before cooking; when tiny piece of chicken sizzles in oil, add the rest.  Pour balsamic over meat and add garlic; turn tenderloins over in vinegar.  Let cook for 2-3 minutes.
  5. Starting with the smallest tenderloin, cut each piece in thirds with a spatula; as they are cooked remove pieces to a bowl-the meat will just be turning white inside when done; do not overcook.  Pour juices from pan into bowl of meat.
  6. Wash and cut bell pepper in small strips, set aside.
  7. Place greens in a serving bowl; add quinoa, beets, chicken, peppers, feta cheese, and nuts; toss with balsamic vinaigrette; serve with croutons. Delicious!

Sprouted Three Bean Dip

sprouted three bean dip with organic sprouted Que Pasa chips

This sprouted three bean dip is my sister Maureen’s creation.  It was inspired by the life-preserving works of her prayer partner Jeanette in the early 2000’s.  Her friend was a cancer victim with four months to live when she chose non-traditional treatment, a juice fast at a health center.  After healing was complete, Jeanette began to teach powerful juice fasting herself, elaborating on its restorative values with raw, sprouted foods.  Together these produce a perfect ph balance in our systems, in which cancer can’t survive.  This woman is now world renown for treating the terminally ill.

Sprouting magnifies the nutritional qualities of grains, legumes, seeds, and nuts.  For instance, almonds soaked for 24 hours increase in food value 11x.  Quinoa, a pseudo-cereal, which fits nicely between grains and legumes, is also dramatically changed; this complete protein, which grows quickly in 1-2 days, is high in manganese, phosphorus, copper, magnesium, fiber, folate, zinc, vitamin E, and antioxidants; my instructions for germinating quinoa can be found in Sprouted Quinoa and Yam Salad (2016/09/05).  Beans, however, take about 3 days for the enzymes to come alive; live beans are also a good source of protein, as well as B and C vitamins.

Maureen learned much about nutrition from her friend and subsequently passed it on to me.  My sister creatively applied her sprouting method to cooked three-bean dip; Jeanette, however, never cooks anything.  Note that boiling these beans diminishes their life; thus, they are no longer considered a live food, but germination still holds some benefits here even with the heating.

On the other hand, sprouting can encourage bacteria to grow, while high heat kills these microorganisms; boiling also deactivates irritating substances that may be found in raw sprouts; therefore, people with weak immune systems should be careful about eating sprouted foods.  Indulge as your body dictates, always employing sterile conditions while undertaking this technique.

Koreans have long employed stewing in making their common side dish known as kongnamul; in this popular nourishment, the sprouted soybeans have been cooked thoroughly and seasoned with fish sauce, garlic, green onions, sesame seeds, sesame oil, and hot pepper flakes.  This refreshing accompaniment is almost always present at every meal in this culture; for an authentic recipe, go to http://www.maangchi.com/recipe/kongnamul-muchim

My dip will keep for many weeks in the refrigerator (these instructions provide three quarts of product, two of which I freeze).  For me, the receipt’s importance is not only its enzymatic quality, which decreases some with boiling and freezing, but more so the ease it provides of always having a dynamite hors d’ouvres on hand.  It’s good!

ingredients for sprouted three bean dip

Sprouted Three Bean Dip  Yields: 3 quarts (ideal for freezing).  Total prep time: 3-4 days to soak beans for live enzymes, plus 3 1/2 hr to prepare/  active prep time: 1 hr/  cooking time: 2 1/2 hr.

3 cups pinto beans

1 cup red beans

1 cup black beans

1 tbsp salt  (Real Salt is best for optimum health; available in the health section of local supermarket.)

2/3 cup garlic cloves, cut in thirds, 2 medium/large bulbs of garlic needed  (This produces a pungent garlic flavor; may adjust amount for a weaker garlic taste.)

1 cup cold-pressed, extra-virgin olive oil

1 cup salsa  (Trader Joe’s makes a good and reasonable Salsa Authentica.)

3-1 quart empty yogurt or cottage cheese containers, sterilized

  1. Began soaking beans 4 days ahead of time: place the pinto and red beans only in a large stock pot; check for stones; then, cover generously with water.  Next place black beans in a 3 quart saucepan, covering well with water, after checking for stones,  (Black beans cook faster; thus, they need to be prepared separately.)
  2. Let soak for 3-4 days, rinsing every 6-8 hours.  Enzymes will be alive even if sprouts are just beginning to show.  This process takes several days.
  3. When sprouts have grown, rinse beans well again, and cover amply with fresh water.  Cook black beans over medium heat until soft for about 45 minutes.  Bring pinto/red beans to a boil over medium heat (this takes around 45 minutes) and cook for about 1 1/4 hours more, or until soft.  Replenish water if needed.  DO NOT ADD SALT WHILE COOKING, THIS INHIBITS BEANS FROM SOFTENING.
  4. Peel garlic while beans are cooking; cut cloves in halves or thirds, filling a 2/3 cup measuring cup (or 1/2 cup if you want a weaker garlic flavor).  Place in a dry food processor; chop fine, stopping and scraping down sides.  Pack down chopped garlic in same measuring cup; split in half with a knife, using one half for each of the two batches you are processing.  Set aside, see photo.  (Note: of necessity, dip will taste very strongly of garlic at first; this flavor mellows greatly after several days!  If you don’t like a powerful garlic taste, you may decrease the amount of garlic cloves pieces to 1/ 2 cup total, 1/4 cup per batch, or to taste.)
  5. Remove the black beans from heat when they are soft, immediately add 1 tsp salt to hot bean broth.  Let soak for 15 minutes, drain well, set aside.  (This process salts the bean dip evenly.)
  6. Repeat step 4 with the pinto/red beans when finished cooking; add 2 tsp of salt, however, to this mixture.
  7. When beans are thus prepared, process the first of two batches by placing half the pinto/red beans, half the black beans, half the garlic, 1/2 cup oil, and 1/2 cup salsa in the food processor.  Turn on and puree.  Press the “dough” button on processor briefly, as it agitates the mass with different motions than those of regular processing; in this way, the bean dip is blended well.
  8. Place in sterilized containers and repeat step 7 with last of beans.
  9. This keeps in refrigerator for many weeks; freezes extra well; thus, is great for long-term use.