Buffered by raw superfood snacks last week and another ‘hearty whole meal’ class next week, I shared some easy recipes made with super healthy, lighter foods. I think all vegetables are healthy for us, but some offer a bit of a bonus: ginger, peppers, pineapple, parsley, lemon, and miso all have super nutritional properties (assisting with digestion, cleansing, and healing) that we could all use for a bit of ‘spring cleaning!’
Tabouli (Parsley & Bulgur Wheat Salad)
1 cup bulgur wheat
1½ cups boiling water
1 bunch curly parsley, finely minced
1 cup fresh mint, finely minced
1 cup cucumber, seeded and diced
¼ cup onion, minced
1 clove garlic, minced
3 tbsp olive oil
3 tbsp fresh lemon juice
1. Pour the boiling water over the bulgur wheat, cover, and let stand for 15 minutes, or until all water is absorbed. Bulgur should be soft and light textured. Fluff with a fork, and let cool.
2. Remove the stems from the parsley and mint. Wash and pat dry the herbs then chop into the tiniest pieces you can manage. Add to a large bowl.
3. Chop the cucumber, onion, and garlic and mix with the herbs.
4. Pour the olive oil and lemon juice over the vegetables; add in the cooled bulgur wheat and toss to combine.
5. Let stand for at least an hour for best flavor (longer if possible, up to overnight).
Easy Miso Soup
This is the quickest miso soup- not traditional for sure, but healing and yummy. This recipe makes one serving, so adjust the amounts for number of eaters.
handful of finely chopped greens
1 tbsp light miso (chickpea or white)
splash of lemon juice
1 package nori seaweed
1 tbsp hemp seeds
1. Boil two cups water in your teakettle or a pot.
2. Prep the fresh greens: wash well and tear into small pieces. Pour some of the boiling water over the greens, stir gently until wilted, and then drain in a colander. Set aside.
3. In a small bowl, add two tablespoons of water to the miso and mix until a paste is formed.
4. Add one cup of hot water and the lemon juice to the miso and stir gently. Add in the wilted greens, the seaweed, and sprinkle with hemp seeds.
5. Add some ice or cool water to the soup to bring to edible temperature, or simply let the soup cool on its own.
Pineapple Ginger Quinoa
The combination of flavors in the recipe is stunning! This is adapted from the original found in Veganomicon by Isa Chandra Moskowitz.
1 cup pineapple juice (fresh, can, or jarred)
2 cups water
1½ cups quinoa
1 tsp soy sauce
1” piece of ginger, chopped + 1” piece ginger, minced
¾ cup raw cashew pieces
3 tbsp peanut oil
1 cup onion, sliced
2 cloves garlic, minced
1-2 chili peppers, diced
½ cup fresh basil, chopped
1½ cups fresh pineapple, chopped
¼ cup water
3 tbsp soy sauce
lime, for topping
1. Chop and prepare all the ingredients before you start cooking, and set aside in small bowls.
2. Boil the water & pineapple juice in a saucepan. Add the quinoa, soy sauce, and chopped ginger. Cook for 15 minutes and fluff with a fork. Remove large ginger pieces.
3. Toast the cashews in a dry pan until they brown, about 10- 15 minutes. Remove from the pan and add to the cooked quinoa. Stir to combine
4. In a skillet heat the oil, and add the onions and garlic; cook for 10 minutes, then add the chili and ginger; cook this for a few minutes more.
5. Add the basil and the pineapple, and cook for 5 minutes, then add the water and soy sauce and simmer for one minute, then add the quinoa mixture and stir well.
6. Squeeze some lime on top and enjoy!