1. food and drink
2. food
3. grains and pasta

HealthyConsumer.Com
Whole Food Recipes
HTTP://WWW.HEALTHYCONSUMER.COM
v1.0
HealthyConsumer.Com Whole Food
Recipes
HTTP://WWW.HEALTHYCONSUMER.COM
Copyright © 2013 Chris Sovey
Table of Contents
°°°°°
Table of Contents
Table of Contents ...................................................................................................................... v
Preface .................................................................................................................................... vii
Chapter 1
Whole Food Recipes To Help You Heal, Lose Weight, And Take Charge Of Your Health .............. 1
Chapter 2
Appetizers, Salads, Soups, Sauces............................................................................................. 3
Vegetarian Quinoa Chili .................................................................................................................................... 3
Banana-Kiwi Salad .............................................................................................................................................. 4
Baked Kale Chips ................................................................................................................................................. 5
Cherry, Wild Rice, & Quinoa Salad ................................................................................................................ 6
Chia in a Jar ............................................................................................................................................................ 7
Cream of Mushroom Soup ............................................................................................................................... 8
Homemade Spicy Marinara .............................................................................................................................. 9
Hummus................................................................................................................................................................... 9
Italian-Style Breadcrumbs- Gluten Free .................................................................................................10
Mexican "Tortilla" Soup...................................................................................................................................11
Mushroom Risotto .............................................................................................................................................12
Rosemary Potatoes............................................................................................................................................13
Spinach Pomegranate Salad ..........................................................................................................................14
Tomato Cucumber Onion Pepper Salad (TCOP) ...................................................................................14
Wild Rice Salad ....................................................................................................................................................15
Chapter 3
Smoothies............................................................................................................................... 17
Frozen Mango Mint ...........................................................................................................................................17
Green Julius ..........................................................................................................................................................17
Green Strawberry Drink ..................................................................................................................................18
Impeachmint! .......................................................................................................................................................19
Chapter 4
Entrees ................................................................................................................................... 20
Summer Vegetable Medley In A Lemon-Red Wine Vinegar ............................................................20
Cajun Chicken Pasta .........................................................................................................................................21
Chicken Pot Pie- Gluten Free .......................................................................................................................22
Chickpea Picatta .................................................................................................................................................23
Garlic Quinoa Potato Dish..............................................................................................................................24
Quinoa Black Bean Burrito Bowls................................................................................................................25
v
Quinoa Sunset .....................................................................................................................................................26
Provolone & Olive Stuffed Chicken Breasts ...........................................................................................27
Chapter 5
Sweets .................................................................................................................................... 29
PB&J Bites ..............................................................................................................................................................29
Chapter 6
Healthy Breakfast.................................................................................................................... 31
Apple Cinnamon Quinoa.................................................................................................................................31
Chocolate Quinoa Crepes with Bananas..................................................................................................32
Coconut Flour Pancakes..................................................................................................................................32
Index ...................................................................................................................................... 34
vi
Preface
°°°°°
Preface
Please visit the respective websites and read the books listed / credited in the various
recipes.
Chris Sovey
vii
HealthyConsumer.Com Whole Food Recipes
Chapter 1
Whole Food Recipes To Help You Heal,
Lose Weight, And Take Charge Of Your
Health
Thank you for signing up for HealthyConsumer's mailing list. It is my pleasure to bring
you over 30 whole food recipes to assist you in your health journey.
There are a few recipes in here for everyone: Gluten free options, vegan, vegetarian,
meat lovers... Let's make food fun! Always check back with
http://www.healthyconsumer.com for more recipes.
Visit the cited websites and read the recipe books listed in the respective recipes.
Thank You,
Chris Sovey, RN BSN
1
HealthyConsumer.Com Whole Food Recipes
Chapter 2
Appetizers, Salads, Soups, Sauces
VEGETARIAN QUINOA CHILI
Note-garnish the chili with green onions, avocado slices, cheese, sour cream/Greek yogurt, chips,
crackers, if desired. This chili freezes well.
Servings: -Source: twopeasinapod
Ingredients
½ cup Quinoa
1 cup water
1 tablespoon olive oil
1 onion small onion
3 cloves garlic
1 jalapeno , diced
1 carrot, peeled and chopped
2 stalks celery, chopped
1 green pepper, chopped
1 red bell peppers, chopped
1 medium zucchini, chopped
2 15oz can black beans, drained and rinsed
1 15oz can kidney beans, drained and rinsed
3 15oz diced tomatoes
1 15oz tomatoe sauce
2-3 tablespoons chili powder
1 tablespoon cumin
to taste salt and pepper
Method
1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until
water is absorbed, about 15 minutes. Set aside.
2. In a large pot, heat the olive oil over high heat. Add the onion and cook until tender,
about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until
3
Chapter 2: Appetizers, Salads, Soups, Sauces
vegetables are tender, about 10 minutes.
3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked
quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer chili on low for
about 30 minutes. Serve warm.
Figure 1: Vegetarian Quinoa Chili
BANANA-KIWI SALAD
Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring
constantly, until fragrant and lightly browned, 3 to 5 minutes.
4 servings
Source: Eating Well Magazine
Ingredients
2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
¼ teaspoon salt
pinch cayenne pepper
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into 1/2 inch thick slices
½ cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons cashews, chopped (toasted if desired)
Method
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add
kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
4
HealthyConsumer.Com Whole Food Recipes
Figure 2: Banana-Kiwi Salad
BAKED KALE CHIPS
"These are a low calorie nutritious snack. Like potato chips, you cannot stop at just eating one. They are
great for parties and a good conversation topic."
6 servings
Source: Allrecipes.com
Ingredients
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Method
1.Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet
with parchment paper.
2.With a knife or kitchen shears carefully remove the leaves from the thick stems and tear
into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with
olive oil and sprinkle with seasoning salt.
3.Bake until the edges brown but are not burnt, 10 to 15 minutes.
To maintain more nutrient content, try preparing this in a dehydrator at 112 degrees instead.
Figure 3: Baked Kale Chips
5
Chapter 2: Appetizers, Salads, Soups, Sauces
CHERRY, WILD RICE, & QUINOA SALAD
8 servings
Source: Eating Well Magazine - June 2012, pg 63
Ingredients
¾ cup wild rice
½ cup quinoa, (rinsed, picked through)
¼ cup extra virgin olive oil
¼ cup fruity vinegar, such as raspberry or pomegranate
¾ tsp salt
¼ tsp freshly ground black pepper
2 cups fresh sweet cherries, halved and pitted
2 stalks celery, diced
¾ cup aged goat cheese, smoked Cheddar, or other smoked cheese, diced
½ cup pecans, chopped, toasted
Method
1. Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30
minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes
more. Drain and rinse with cold water until cool to the touch; drain well.
2. Meanwhile, whisk oil, vinegar, salt and pepper in a large bowl. Add the rice and quinoa,
cherries, celery, cheese and pecans and toss to combine. Serve at room temperature or
cold.
Make Ahead Tip: Cover and refrigerate for up to 4 hours.
Tips: Although quinoa—a grain that was a staple in the ancient Incas’ diet—was once only found in
natural-foods stores, it’s now readily available at most large supermarkets and even warehouse stores.
Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Most quinoa is sold
already rinsed; check the label.
To pit fresh cherries, use a tool made for the job—a hand-held cherry pitter; it also works for olives! Or pry
out the pit with the tip of a knife or vegetable peeler.
Toast chopped or sliced nuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant
and lightly browned, 2 to 4 minutes. Spread whole nuts on a baking sheet and bake at 350°F, stirring
once, until fragrant, 7 to 9 minutes.
6
HealthyConsumer.Com Whole Food Recipes
Figure 4: Cherry, Wild Rice, & Quinoa Salad
CHIA IN A JAR
3 servings | 1 cup
Source: the complete idiots guide to raw food detox
Ingredients
3 tablespoons chia seeds
1 cup water
1 tablespoon almond butter
1 tablespoon honey
1 tablespoon maca
1 teaspoon cinnamon
pinch salt
Method
1. Place chia seeds, water, almond butter, honey, and maca in a sealable jar and shake.
Add cinnamon and salt and shake again.
2. Wait 5 minutes and shake again. Let sit so it may thicken or place in the fridge and
enjoy in the morning.
3. When ready to eat, place fresh fruit of choice on top. I like berries or bananas best.
Figure 5: Chia in a Jar
7
Chapter 2: Appetizers, Salads, Soups, Sauces
CREAM OF MUSHROOM SOUP
4 servings
Source: About.com
Ingredients
8 oz fresh sliced mushrooms
¼ cup diced onions
2 cloves garlic
3 tablespoons butter
2 tablespoons corn starch, organic
1 cup chicken broth
1 cup whole milk, organic
½ teaspoon salt
¼ teaspoon pepper
Method
Saute mushrooms, onions and garlic with butter in a 3 quart saucepan over medium heat
for about 3 minutes. Sprinkle corn starch over vegetables and stir to blend the corn starch
into the mixture. Continue to cook vegetables with sweet rice flour while stirring for 2
minutes.
Gradually stir in gluten-free chicken broth and stir to blend. Add cream or milk and
continue to cook over medium heat until soup thickens. Season with salt and pepper to
taste.
Reminder: Always make sure your work surfaces, utensils, pans and tools are free of
gluten. Always read product labels. Manufacturers can change product formulations
without notice. When in doubt, do not buy or use a product before contacting the
manufacturer for verification that the product is free of gluten.
Figure 6: Cream of Mushroom Soup
8
HealthyConsumer.Com Whole Food Recipes
HOMEMADE SPICY MARINARA
Servings: -Source: Kat
Ingredients
1 onion
1 T olive oil
3 cloves garlic, chopped
1 28 oz can crushed tomatoes
¼ cup tomato paste
2 T dried basil
1 T sea salt
1 T black pepper
½ T dried parsley
½ teaspoon dried thyme
¼ teaspoon dried oregano
1 T crushed red pepper flakes, (optional)
2 T agave nectar (or honey)
1 bunch spinach or asparagus tips
Method
Saute onion. Add garlic. Once garlic translucent, add crushed tomatoes through agave
nectar and stir with a whisk until fully combined. Bring to a boil, then reduce to a simmer.
Allow to simmer for about ten minutes before adding asparagus, or other green
vegetable. Add the veggies, then simmer another 5-10 mins.
Figure 7: Homemade Spicy Marinara
HUMMUS
variation: fold in after pureeing 1/2 cup to 1 cup of carmelized oinions, shallots or roasted garlic. or 1/4cup
olives
Servings: -Source: veganomicon
9
Chapter 2: Appetizers, Salads, Soups, Sauces
Ingredients
2 15oz can chickpeas
⅓ cup olive oil
¼ cup lemon juice
3 tablespoons tahini
3 cloves garlic
¼ cup water, more or less for thickness
pinch cumin or coriander
pinch salt and pepper
pinch paprika
Method
1) Place half the chickpeas and olive oil in food processor or blender. pulse several times
stopping to stir with a spatula.
2) When mix is almost pureed and cream add rest of chickpeas and oil, lemon juice, tahini,
garlic, cumin, and salt. pulse and stir several times until creamy. season to taste with salt
and pepper and other spices.
3) chill for 30 minutes before serving
Figure 8: Hummus
ITALIAN-STYLE BREADCRUMBS- GLUTEN FREE
Servings: -Source: The Autism Cookbook
Ingredients
3 cups quinoa flakes
1 tablespoon garlic powder
½ teaspoon salt
1 tablespoon dried, crushed basil
1 tablespoon crushed oregano
10
HealthyConsumer.Com Whole Food Recipes
Method
1. Combine all ingredients in a bowl. stir.
2. Heat a skillet on low, four mix into skillet and toss until lightly browned.
3. remove from heat and let cool.
Figure 9: Italian-Style Breadcrumbs- Gluten Free
MEXICAN "TORTILLA" SOUP
4 servings
Source: Wheat Belly
Ingredients
4 cups chicken broth
½ cup olive oil
1 lbs chicken breasts, cut into chunks
3 cloves garlic
1 large onion, spanish or yellow, finely chopped
1 large bell pepper, finely chopped (red if possible)
2 large tomatoes, finely chopped
3-4 jalapeno peppers, seeded and finely chopped
2-4 hass avocados
1 cup cheddar or monterey jack, shredded
½ cup cilantro, chopped
4 tablespoons sour cream
to taste salt and pepper
Method
1) Bring the broth to a boil in a large saucepan over medium heat.
2) Meanwhile, heat the oil in a large skillet over medium heat. Add the chicken and garlic
and cook until the chicken is nicely browned, 5-6 minutes.
3) Add the cooked chicken, onion, bell pepper, tomatoes, and jalapenos to the stock.
Return the broth to a boil. Reduce to a simmer, cover and cook for 30 minutes. Add salt
and pepper to taste
4) Halve the avocados lengthwise, remove the pits, and peel. Cut lengthwise into 1/4 inch
11
Chapter 2: Appetizers, Salads, Soups, Sauces
thick slices.
5) Ladle the soup into shallow soup bowls. top each bowl with sliced avocado, cheese,
cilantro, and a spoonful of sour cream.
Figure 10: Mexican "Tortilla" Soup
MUSHROOM RISOTTO
4 servings
Source: -Ingredients
2 tablespoons butter
2 cups mushrooms
⅔ cup white wine viniger, may use less if desired
6 cups chicken broth
⅓ cup shallots
1 ¾ cups arborio rice
⅓ cup parmesan cheese
to taste salt/pepper
2 tablespoons chives
Method
1) Bring stock to a simmer in a saucepan.
2) melt butter in deep saucepan on medium heat. Add mushrooms, onion and any other
veggie you want for about 5 minutes. Add rice and stir.
3) add white wine viniger, bring to a boil, and sotck 1/2 cup at a time while stirring until
you run out of stock.
4) Stir in salt, pepper, chives and cheese
12
HealthyConsumer.Com Whole Food Recipes
Figure 11: Mushroom Risotto
ROSEMARY POTATOES
4 servings
Source: the Autism Cookbook
Ingredients
5 medium red or golden potatoes
½ cup olive oil
3 cloves garlic, minced
½ teaspoon dried crushed rosemary leaves
2 teaspoons salt
1 teaspoon pepper
Method
1. Preheat oven to 375 degrees.
2. Cover a cookie sheet with aluminum foil and set aside.
3. Wash potatoes and slice into wedges.
4. Combine potatoes, olive oil, garlic, rosemary, salt, and pepper in a bowl
5. Stir thoroughly with a large spoon
6. Spread seasoned potatoes over the cookie sheet
7. Place cookie sheet on middle rack of oven and bake for 40-50 minutes or until
potatoes are soft when pricked with a fork.
Figure 12: Rosemary Potatoes
13
Chapter 2: Appetizers, Salads, Soups, Sauces
SPINACH POMEGRANATE SALAD
I like to squeeze an orange over my salad as my dressing instead of the vinaigrette
4 servings
Source: Allrecipes.com
Ingredients
1 10 oz bag spinach, rinsed and drained
¼ red onion, sliced very thin
½ cup walnut pieces
½ cup crumbled feta
¼ cup alfalfa sprouts
1 pomegranate , peeled and seeds seperated
4 tablespoons balsamic vinaigrette
Method
Place spinach in a salad bowl. Top with red onion, walnuts, feta, and sprouts. Sprinkle
pomegranate seeds over the top, and drizzle with vinaigrette.
Figure 13: Spinach Pomegranate Salad
TOMATO CUCUMBER ONION PEPPER SALAD (TCOP)
2 servings
Source: Laurel (http://www.laurelonhealthfood.com/2011/06/healthy-summer-saladtcop/)
Ingredients
4 Vine-ripened tomatoes
1 large red onion
1 large hothouse cucumber
2 sweet beel peppers (orange or yellow)
1 stalk fresh basil
14
HealthyConsumer.Com Whole Food Recipes
Extra virgin olive oil
Red wine vinegar
Sea salt & pepper
Method
Cut the tomatoes, onion, cucumber, and bell peppers into bite-size pieces and place in a
large bowl. Drizzle a couple tablespoons of olive oil and red wine vinegar on top. Add a
generous sprinkle of salt and pepper and mix well. Cover, refrigerate, and stir before you
eat. Serve chilled with fresh basil on top.
Tip: This salad gets better as time goes on. It’s wonderful right after you make it, but it
tastes best after it’s had a few hours to sit in the refrigerator.
Figure 14: Tomato Cucumber Onion Pepper Salad (TCOP)
WILD RICE SALAD
4 servings
Source: Williams-Sonoma Vegetarian
Ingredients
¼ cup wild rice
1 stalk celery, chopped
⅓ cup cranberries
⅓ cup walnuts, chopped
1-2 navel oranges, peeled, sectioned, and chopped
¼ cup fresh orange juice
1 tablespoon canola oil
¼ cup pomegranate seeds
pinch salt
pinch pepper
Method
1. Cook the rice- In a large saucepan, place the rice, 3 cups water and pinch of salt. Bring
to a boil. Reduce heat to medium-low, cover, and simmer until the rice is tender, about
40minutes. Drain and place in a bowl.
15
Chapter 2: Appetizers, Salads, Soups, Sauces
2. Assemble the salad- Add the celery, cranberries, walnuts, oranges and juice to the rice.
Add the oil, and stir with a fork to combine. Season to taste with salt and pepper. Sprinkle
with pomegranate seeds.
Figure 15: Wild Rice Salad
16
HealthyConsumer.Com Whole Food Recipes
Chapter 3
Smoothies
FROZEN MANGO MINT
2 quarts
Source: Green Smoothie Revolution
Ingredients
1 cup frozen mango chunks
1 cup water
½ cup fresh or frozen strawberries
½ bunch fresh mint
½ cup apple juice
Method
Wash all produce. Blend all ingredients well in a blender for at least 30 seconds on high
speed. It is best to put the greens in first. Serve cold.
This is a beginner's smoothie.
Figure 16: Frozen Mango Mint
GREEN JULIUS
2 Quarts
Source: Green Smoothie Revolution
17
Chapter 3: Smoothies
Ingredients
1.5 cups orange juice, freshly squeezed
2 cups ice
2 mangoes, large
2 cups fresh parsley or spinach
Method
Wash all produce. Blend all ingredients well in a blender for at least 30 seconds on high
speed. It is best to put the greens in first. Serve cold.
Figure 17: Green Julius
GREEN STRAWBERRY DRINK
2 quarts
Source: Green Smoothie Revolution
Ingredients
3 stalks celery
2 bananas
2 cups frozen strawberries
1 pear
2 cups water
Method
Wash all produce. Blend all ingredients well in a blender for at least 30 seconds on high
speed. It is best to put the greens in first. Serve cold.
This is a beginner's smoothie.
18
HealthyConsumer.Com Whole Food Recipes
Figure 18: Green Strawberry Drink
IMPEACHMINT!
1 quart
Source: Green Smoothie Revolution
Ingredients
1 ripe peach, or 1/2 cup frozen peaches
1 sprig mint, or 5-7 mint leaves
1 cup spinach
1 cup water
Method
Wash all produce. Blend all ingredients well in a blender for at least 30 seconds on high
speed. It is best to put the greens in first. Serve cold.
Figure 19: Impeachmint!
19
Chapter 4: Entrees
Chapter 4
Entrees
SUMMER VEGETABLE MEDLEY IN A LEMON-RED WINE VINEGAR
4 servings
Source: Chris Sovey
Ingredients
¾ cup Org. black beans, Soaked overnight
1 handfull Org. whole wheat pasta or quinoa, Washed, drained if using quinoa
Large assortment of in-season vegetables, bell peppers, tomatoes, green beans, broccoli, etc. ,
chopped
2 cloves fresh garlic or garlic powder, to taste
Celtic sea salt, to taste
Black pepper, to taste
1 stalk basil, chopped
½ Org. lemon
Org red-wine vinegar, to taste
Organic Olive Oil, to taste
Method
1. Place beans in small / medium pan. Add 3 cups water. Bring to boil. Reduce heat to
simmer. Cook 50-60 mins. Test beans by placing on tongue. Bean should squish fairly
easily when pressed into roof of mouth.
2. (Last 20 minutes of beans cooking) Prepare vegetables. Cover skillet with olive oil.
Place vegetables in skillet. Cover in olive oil. sea salt, garlic, red-wine vinegar. Squeeze
lemon over vegetables. Leave heat off. Mix.
3. Cook pasta / quinoa per directions.
4. Cook vegetables, frequently stirring. Soften slightly, but don't overcook. Remove from
heat. Allow vegetables to soak in juices.
5. Drain pasta / quinoa. Place on plate. Drain beans. Place on top of pasta / quinoa. Add
vegetables to plate. Mix and enjoy!
20
HealthyConsumer.Com Whole Food Recipes
Figure 20: Summer Vegetable Medley In A Lemon-Red Wine Vinegar
CAJUN CHICKEN PASTA
5
Source: Skinnytaste.com
Ingredients
8 oz uncooked Rice pasta (linguine)
1 lbs chicken breast strips
1-2 tablespoon cajun seasoning
1 tablespoon olive oil
1 medium red bell pepper, thinly sliced
8 oz fresh mushrooms, sliced
½ large red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced
1 cup chicken broth
⅓ cup milk , coconut milk can be used
1 tablespoon arrow root powder
2 scallions, chopped
Method
1.Prep all your vegetables. In a small blender make a slurry by combining milk, flour and
cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder
and salt.
2. Prepare pasta in salted water according to package directions.
3.Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray
and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and
repeat with the remaining chicken. Set aside.
4. Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic
to skillet, sauté 3-4 minutes.
5. Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are
tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
6. Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2
minutes.
7.Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute
or two until hot, then add linguine; toss well to coat. Top with chopped scallions and
enjoy!
21
Chapter 4: Entrees
The recipe calls for 3 tablespoons light cream cheese if you want to make it creamier, but it taste great
without it as well.
Figure 21: Cajun Chicken Pasta
CHICKEN POT PIE- GLUTEN FREE
4 servings
Source: The Autism Cookbook
Ingredients
¼ cup organic canola oil, or melted ghee
1 teaspoon salt
2 cups quinoa flour, or buckwheat flour
½ cup cold water
1 tablespoon olive oil
½ lbs chicken breast, cut into cubes
4 cups chicken broth
1 teaspoon salt
1 teaspoon pepper
1 cup chopped carrots
1 cup green beans, cut
1 cup brocolli, or other veggie
1 small onion, chopped
1 large russet potato, peeled and chopped
2 cups water
2 tablespoons potato flour
Method
1.Prepare the topping: combine canola oil, salt and quinoa flour in a small bowl. Stir with a
fork until blended. Add 1 tablespoon of water and stir. Keep adding the water 1 T at a
time stirring until flour mixture is crumbly and not too wet. set aside
2.Prepare filling: heat olive oil in a pot. cook the chicken for 3-4 minutes on all sides.
22
HealthyConsumer.Com Whole Food Recipes
3. Add chicken broth, salt, pepper, carrots, string beans, broccoli, onions, and potatoes.
Bring to a boil, then reduce heat and simmer on low for 15minutes.
4. Meanwhile, whisk potato flour and water in a small cup until potato flour is dissolved.
Slowly pour into the pot while stirring. Boil and stir an additional 2 minutes on low, the
mixture will thicken.
5. Pour all ingredients into a casserole dish. Sprinkle toping evenly over filling. Bake at
400 degrees for 30 minutes.
The first 4 ingredients are for the topping and the others below are for the filling
Figure 22: Chicken Pot Pie- Gluten Free
CHICKPEA PICATTA
4 servings
Source: Post Punk Kitchen
Ingredients
1 teaspoon olive oil
1 cup onion, minced
6 cloves garlic
2 cups chicken broth
⅓ cup dry white wine,
dash pepper
pinch dried thyme
1 16oz can chickpeas, dried and rinsed
¼ cup capers, with a little brine
3 tablespoons fresh lemon juice
4 cups spinach
1.5 lbs potaotes
23
Chapter 4: Entrees
Method
Make mashed potatoes. Start boiling the water now.
while the potatoes are cooking:
Preheat a large heavy bottomed pan over medium. Saute the onions and garlic for about 5
minutes, until golden.
Add the chicken broth and wine, salt, black pepper and thyme. Turn up heat and bring to a
rolling boil and let the sauce reduce by 1/2, it should take about 7 minutes.
Add the chickpeas and capers to heat through, about 3 minutes. Add the lemon and turn
off the heat.
Place spinach on plate. Place mashed potatoes over spinach and pour sauce over.
Figure 23: Chickpea Picatta
GARLIC QUINOA POTATO DISH
3 servings
Source: Chris and Danielle
Ingredients
1 tbsp butter
1 small onion
3 cloves garlic, minced
2 cups chicken broth
1 cup quinoa, uncooked
¼ tsp salt
¼ cup parmesan cheese, or nutritional yeast
1 lbs potaotes, 8-9 small potatoes
6 mushrooms
1 can canneli beans
Method
1) In Medium sized pan, saute the onion and garlic and onion in butter or olive oil over
medium heat for 3-5min. Reduce heat to medium/low. Meanwhile, boil water and boil
24
HealthyConsumer.Com Whole Food Recipes
potatoes for 30minutes.
2) Add broth, mushrooms, beans and quinoa, cover for 15 minutes.
3) drain potatoes and mash. Top with parmesan cheese or nutritional yeast.
4) Serve and enjoy
Figure 24: Garlic Quinoa Potato Dish
QUINOA BLACK BEAN BURRITO BOWLS
4 servings
Source: the shiska in the kitchen
Ingredients
1 cup quinoa, rinsed
1 tablespoon olive oil
¼ cup minced onion
2 cans black beans, rinsed and drained
¼ cup fresh cilantro
¼ teaspoon chili powder
¼ cup fresh lime juice
1 cup shredded lettace
to taste salt
¼ teaspoon cayenne pepper
½ cup water
2 cloves garlic, minced
Method
Rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then
reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes
till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure
the quinoa doesn't burn.
While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour
minced onion into the saucepan and saute for a few minutes till it softens and begins to
turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till
aromatic.
25
Chapter 4: Entrees
Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped
fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce
heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly
evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.
When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to
mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.
Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls. Top
each portion of quinoa with 1/4 cup of shredded lettuce. Top each portion of lettuce with
simmered black beans. Top the black beans with your choice of Optional Toppings. Serve
warm.
OPTIONAL TOPPING INGREDIENTS
Grated cheddar or jack cheese
Sour cream or Greek yogurt
Pico de gallo or salsa
Diced seeded tomatoes
Hot sauce or sriracha
Sliced avocado
Guacamole
Corn
Figure 25: Quinoa Black Bean Burrito Bowls
QUINOA SUNSET
2 servings
Source: Chris Sovey
Ingredients
1 C Quinoa
⅓ C Pumpkin seeds
⅓ C Pine nuts
1 Stalk Fresh basil, chopped
10-12 Cherry tomatoes
26
HealthyConsumer.Com Whole Food Recipes
1 Ear Sweet corn (organic)
3 T Organic Olive Oil
½ Lemon
2 Cloves garlic, minced
½ tsp Celtic sea salt
Method
1. Wash quinoa thoroughly in strainer. Place quinoa in pot. Add 2 cups water. Bring to boil.
Cook for 12 minutes.
2. Meanwhile, add enough water to another pot to cover ear of corn. Bring to boil. Cook
for 10 minutes.
3. While the corn and quinoa is cooking, place olive oil, sea salt, chopped basil, pine nuts,
garlic in a small bowl, and squeeze the lemon over top. Gently stir, and allow to sit for at
least 5 minutes to mix the flavors.
4. Drain and place quinoa onto plate.
5. Cut corn off of cob onto plate. Mix corn and quinoa with spoon.
6. Add tomatoes to plate.
7. Add prepared dressing from bowl to plate and mix thoroughly.
8. Enjoy!
Figure 26: Quinoa Sunset
PROVOLONE & OLIVE STUFFED CHICKEN BREASTS
Servings: -Source: eatingwell.com
Ingredients
¼ cup shredded provolone cheese, preferably aged
3 tablespoons chopped California Ripe Olives
Freshly ground pepper, to taste
4 boneless, skinless chicken breasts, (1-1 1/4 pounds total)
1 large egg white
½ cup plain dry breadcrumbs
½ teaspoon salt
2 teaspoons extra-virgin olive oil
27
Chapter 4: Entrees
Method
Preheat oven to 400°F. Lightly coat a baking sheet with sides with cooking spray.
Combine the provolone, olives and pepper in a small bowl.
Lightly beat the egg white with a fork in a medium bowl. Mix the breadcrumbs and salt in
a shallow dish.
Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to
the opposite side. Open up each breast and place one-fourth of the cheese filling in the
center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat
with remaining chicken breasts and filling. Hold each chicken breast half together and dip
in egg white, then dredge in breadcrumbs. (Discard leftovers.)
Heat oil over in a large nonstick skillet medium-high heat. Add chicken and cook until
browned on one side, about 2 minutes. Transfer chicken to the prepared baking sheet,
browned-side up, and bake until it is no longer pink in the center or until an instant-read
thermometer registers 170°F, about 20 minutes.
Figure 27: Provolone & Olive Stuffed Chicken Breasts
28
HealthyConsumer.Com Whole Food Recipes
Chapter 5
Sweets
PB&J BITES
24 servings
Source: familycircle magazine
Ingredients
1 cup peanut butter
⅓ cup maple syrup
4 cups oats
½ cup unsalted sunflower seeds
½ cup quinoa
1 12 oz jar preserves
⅓ cup water
Method
1. Mix peanut butter, maple syrup, and 1/3 cup water in a saucepan over medium low
heat. Stir until peanut butter is melted and ingredients are combined.
2. In a large bowl, mix together oats, sunflower seeds, and quinoa. Stir in peanut butter
mixture until well combined.
3. Line 24 muffin tins with paper wrappers. Scoop 2 tablespoons of peanut butter-oat
mixture into each wrapper, pressing down to spread in each cup. Add 2tablespoons of
preserves on peanut butter oat mixture then top with remaining peanut butter oat
mixture to cover preserves, pressing down well.
4. Bake at 350 degrees for 25-30minutes, until bites begin to brown. Cool in muffin tins
10 minutes. Remove from tins to cool. Store in an airtight container.
29
Chapter 5: Sweets
Figure 28: PB&J Bites
30
HealthyConsumer.Com Whole Food Recipes
Chapter 6
Healthy Breakfast
APPLE CINNAMON QUINOA
2 servings
Source: The Autism Cookbook
Ingredients
2 cups water
½ cup apple, peeled and chopped
1 teaspoon salt
2 tablespoons sweetner, such as agave or honey
¾ cup quinoa flakes
to taste cinnamon
1 large banana
to taste raisins
Method
1. In a medium pot, bring water to boil. Stir in apples, salt, agave nectar. Reduce heat to
medium and let simmer for 2minutes. Stir in quinoa flakes and cinnamon. Reduce heat to
low and stir for 1 minute. Remove from heat and allow the cereal to thicken. Serve warm
and top with raisins, sliced bananas or syrup.
Figure 29: Apple Cinnamon Quinoa
31
Chapter 6: Healthy Breakfast
CHOCOLATE QUINOA CREPES WITH BANANAS
3 servings
Source: quinoa 365
Ingredients
½ cup quinoa flour
2 tablespoons unsweetened cocoa powder
1 tablespoon raw sugar or coconut sugar, organic
3 large eggs
1 tablespoon salted butter, melted
⅓ cup milk, regular, almond or coconut
⅔ cup plain yogurt
2 tablespoons brown sugar
½ teaspoon vanilla extract
4 small bananas , sliced
Method
1. Combine the quinoa flour, cocoa and white sugar in a medium bowl, mixing well.
2. Whisk in the eggs, then melted butter, mixing gently. slowly add the milk, blending until
smooth.
3. grease a small frying pan and place over medium heat. when the pan is hot, pour about
3T of crepe batter into pan. fly until edges begin to turn golden brown and clip, cooking
about 30 seconds each side. set aside on a plate. Repeat until batter is gone.
4. in a separate bowl, combine the yogurt, brown sugar and vanilla to make the filling.
Spread about 3T of the filling onto each crepe and add bananas. wrap the crepe gently by
folding in each side. garnish the top of each crepe with more bananas.
If you want add chocolate sauce, chocolate chips, or maple syrup on top for extra flavor.
Figure 30: Chocolate Quinoa Crepes with Bananas
COCONUT FLOUR PANCAKES
Servings: -Source: Nourishing Days Website
32
HealthyConsumer.Com Whole Food Recipes
Ingredients
4 eggs, room temperature
1 cup milk, cows or coconut works
2 teaspoons vanilla extract
1 tablespoon honey
½ cup coconut flour
1 teaspoon baking soda
1-2 tablespoon coconut oil or butter, for frying
Method
Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two
minutes. Mix in milk, vanilla, and honey or stevia.
In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk
together. Stir wet mixture into dry until coconut flour is incorporated.
Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each
pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches
in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out
slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
Serve hot with butter, coconut oil, honey, syrup, or fruit.
Figure 31: Coconut Flour Pancakes
33
Index
°°°°°
Index
, 15, 15
agave nectar (or honey), 9
aged goat cheese, smoked cheddar, or other
smoked cheese, 6
alfalfa sprouts, 14
almond butter, 7
apple, 31
apple juice, 17
arborio rice, 12
arrow root powder, 21
baking soda, 33
balsamic vinaigrette, 14
banana, 31
bananas, 18
bananas , 32
basil, 20
bell pepper, 11
black beans, 25
black pepper, 9, 20
boneless, 27
brocolli, 22
brown sugar, 32
butter, 8, 12, 24
cajun seasoning, 21
can black beans, 3
can chickpeas, 10
can kidney beans, 3
canneli beans, 24
canola oil, 4, 15
capers, 23
carrot, 3
cashews, 4
cayenne pepper, 4, 25
celery, 3, 6, 15, 18
celtic sea salt, 20, 27
cheddar or monterey jack, 11
cherry tomatoes, 26
chia seeds, 7
chicken breast, 22
chicken breast strips, 21
34
chicken breasts, 11
chicken broth, 8, 11, 12, 21, 22, 23, 24
chickpeas, 23
chili powder, 3, 25
chives, 12
chopped california ripe olives, 27
chopped carrots, 22
cilantro, 11
cinnamon, 7, 31
coconut flour, 33
coconut oil or butter, 33
cold water, 22
corn starch, 8
cranberries, 15
crumbled feta, 14
crushed oregano, 10
crushed red pepper flakes, 9
crushed tomatoes, 9
cumin, 3
cumin or coriander, 10
diced onions, 8
diced red bell pepper, 4
diced tomatoes, 3
dried basil, 9
dried crushed rosemary leaves, 13
dried oregano, 9
dried parsley, 9
dried thyme, 9, 23
dried, crushed basil, 10
dry white wine, 23
eggs, 32, 33
extra virgin olive oil, 6, 15
extra-virgin olive oil, 27
firm ripe bananas, 4
fresh basil, 14, 26
fresh cilantro, 25
fresh garlic or garlic powder, 20
fresh lemon juice, 23
fresh lime juice, 25
fresh mint, 17
HealthyConsumer.Com Whole Food Recipes
fresh mushrooms, 21
fresh or frozen strawberries, 17
fresh orange juice, 15
fresh parsley or spinach, 18
fresh sliced mushrooms, 8
fresh sweet cherries, 6
freshly ground black pepper, 6
freshly ground pepper, 27
frozen mango chunks, 17
frozen strawberries, 18
fruity vinegar, such as raspberry or
pomegranate, 6
garlic, 3, 8, 10, 11, 13, 21, 23, 24, 25, 27
garlic powder, 10
garlic, chopped, 9
green beans, 22
green pepper, 3
hass avocados, 11
honey, 4, 7, 33
hothouse cucumber, 14
ice, 18
jalapeno , 3
jalapeno peppers, 11
kale, 5
kiwis, 4
large assortment of in-season vegetables,
bell peppers, tomatoes, green beans,
broccoli, etc. , 20
large egg white, 27
lemon, 27
lemon juice, 10
lime juice, 4
maca, 7
mangoes, 18
maple syrup, 29
milk, 32, 33
milk , 21
minced onion, 25
minced shallot, 4
mushrooms, 12, 24
navel oranges, 15
oats, 29
olive oil, 3, 5, 9, 10, 11, 13, 21, 22, 23, 25
onion, 9, 11, 22, 23, 24
orange juice, 18
org red-wine vinegar, 20
org. black beans, 20
org. lemon, 20
org. whole wheat pasta or quinoa, 20
organic canola oil, 22
organic olive oil, 20, 27
paprika, 10
parmesan cheese, 12, 24
peanut butter, 29
pear, 18
pecans, 6
pepper, 8, 13, 22, 23
pine nuts, 26
plain dry breadcrumbs, 27
plain yogurt, 32
pomegranate , 14
pomegranate seeds, 15
potaotes, 23, 24
potato flour, 22
preserves, 29
pumpkin seeds, 26
quinoa, 3, 6, 24, 25, 26, 29
quinoa flakes, 10, 31
quinoa flour, 22, 32
raisins, 31
raw sugar or coconut sugar, 32
red bell pepper, 21
red bell peppers, 3
red onion, 14, 14, 21
red or golden potatoes, 13
red wine vinegar, 15
rice vinegar, 4
ripe peach, 19
russet potato, 22
salt, 4, 6, 7, 8, 10, 13, 22, 22, 24, 25, 27, 31
salt and pepper, 3, 10, 11
salt/pepper, 12
salted butter, 32
scallions, 21
sea salt, 9
sea salt & pepper, 15
seasoned salt, 5
shallots, 12
shredded lettace, 25
shredded provolone cheese, 27
small onion, 3
sour cream, 11
spinach, 14, 19, 23
spinach or asparagus tips, 9
sprig mint, 19
sweet beel peppers (orange or yellow), 14
sweet corn (organic), 27
sweetner, 31
tahini, 10
thinly sliced fresh mint, 4
tomato paste, 9
tomatoe sauce, 3
35
Index
tomatoes, 11, 21
uncooked rice pasta (linguine), 21
unsalted sunflower seeds, 29
unsweetened cocoa powder, 32
vanilla extract, 32, 33
vine-ripened tomatoes, 14
walnut pieces, 14
36
walnuts, 15
water, 3, 7, 10, 17, 18, 19, 22, 25, 29, 31
white wine viniger, 12
whole milk, 8
wild rice, 6, 15
zucchini, 3