Summertime around here has meant a huge flurry of activity.

The hot and steamy weather hasn’t slowed us down much but appetites tend more toward light and flavorful rather than rich and filling.

And the schedules are all over the place! From sport activities to musical gigs, weekend getaways and family gatherings I find that preparing and serving nutritious meals is more challanging than ever.

Especially when I am not there to supervise everything!

Well, I’ve learned to “let go” and create easy, ready to prepare and assemble food for my family; even the picky ones.

I have been in the habit of keeping a big container of cooked brown rice in the fridge.

I also will sautee corn with cilantro and onions and keep that around.

In addition, I’ll chop green onion and fresh cilantro and keep that in the fridge, also.

There are always cans of organic vegetarian beans or refried beans in the panty.

I also make sure to keep stocked up on ripe avocados and limes.

By having these ingredients handy eating on the fly is healthy and quick.

Even the little ones can do it; even the chronically lazy!

We also like to garnish with fresh salsa and a tangy homemade yogurt or sour cream.

This meal and it’s many variations has become a summertime staple that everyone can enjoy and customize to their own preference.

Burrito style for those who are always running late and eating on the way or pizza stlye with a little Manchego cheese for weekend movie night.

So, don’t get frustrated get creative!

These budget friendly meals are flexible. Use what you have around and get fancy when the budget allows.

They are built in to be nutritious so you just can’t go wrong!

With only healthy options even the least culinary inclined among you can’t help but choose something delicious and nutritious while you enjoy a little fun in the sun!

Kaniwa from Roland Products, pronounced “Ka-nyi-wa”, is a staple grain of the ancient Aztec and Incan cultures whhich has been cultivated for thousands of years throughout South America.

The crunchy, earthy grain is loaded with protein and makes a complete meal when mixed with vegetables.

Kaniwa Plant

Roland Foods offers a wide variety of specialty foods from around the globe and was kind enough to send me this box of Kaniwa to try at home.

I have cooked with Quinoa in the past and I love it.

Kaniwa is similar to quinoa but seems to feel hardier and denser.

I gathered all the vegetables I could find and chopped them to equal size.

1 package of Grape tomatoes cut in half, 7 green onions, 1/2 of a red onion, 1 can of pinto beans, 2 cups of corn, 1 red pepper, 1/2 of a English cucumber, 1 bunch of cilantro,the juice of 3 limes, 1/4 cup of olive oil and salt to taste.

I garnished with avocado.

I put all of the chopped vegetables in a bowl, cooked the 12 oz. box ( about 2 cups ) of Kaniwa and added to the veggies.

I added it hot to the vegetables to bring them to peak flavor.

I find that adding hot grains to the veggies gives off just enough heat to liven the flavors.

I mixed everything then added the olive oil and the lime juice.

Serve and garnish with half an avocado.

Add salt to taste.

This was fantastic.

Everyone loved this vegan, protein rich meal which could also be great as a side dish with grilled salmon.

These roasted vegetables have become a must have staple around here.

They are super easy to prepare and simply bake in the oven on 425 degrees fahrenheit for 20 minutes.

Use restraint with the olive oil.

You don’t want to fry the veggies, just coat them lightly for a little flavor and so they won’t dry out.

Also, try using a fancy salt for more exotic taste and texture.

Cut them evenly so that they all cook at the same time.

Don’t overcook; you don’t want them to be too soft or mushy.

Salt and pepper is all you need for seasoning.

The beauty of this dish is it’s simplicity!

These veggies go with everything, are healthy and filling!

Make big batches and keep them in the fridge for an always ready snack, side dish or meal.

Add a salad or soup and you have a meal.

You can add some feta cheese or even put them between two slices of toated wheat bread for a sandwich.

There are so many ways to use these.

They can be your new “fast food”.

Having stuff like this on hand keeps your snacking healthy and helps cut down on preparation time for meals!

This is not so much a recipe as one woman’s quest for a fresh and spicy meal on an unusually warm and sunny winter day!

A trip to the neighborhood grocer yeilded fresh ginger, avocados, limes a jar of green curry paste, soba noodles….
You get the idea.

This dish is quick and easy to prepare.

I can’t get everything cleaned, cut, chopped and sauteed before the noodles are finished cooking.

You will want to time it so that you don’t overcook them.

I sliced some ginger with the red pepper and asparagus and added a little coconut oil to lightly sautee the veggies.

You can put this together pretty fast.

Squeeze fresh lime juice over everything before serving, it really brightens the flavors!

Toss chopped cilantro into the draining noodles to gather just enough heat to bring out the herb’s pungent aroma!

Fresh avocado is creamy and perfect with the spicy green curry and coconut sauce.

I also made a batch of whole wheat linguine but the soba were slightly better.

Not in flavor but in texture.

Try this for a nice meatless meal that is flavorful and filling.

I have always loved miso soup. The richness of the broth lead me to believe, in my early uninformed years, that there was a meat base to the broth.

I was so happy to learn that this is not the case.

Dashi is the base of many Japanese soups and sauces and can be made from dried sardines, mushrooms, and in my case sea weed.

I used 2 “leaves” of Kombu Sea Vegetable to 12 cups of water. ( I made a big batch; we’ll discuss this later).

The sea vegetable expands greatly in the water so I would suggest breaking it into small peices before boiling.

This saves time cutting it up later.

You can also purchase the kind which is cut or shredded.

Boil until soft.

You can buy Dashi but it is not always easy to find and making it yourself is so easy…why not?!

Now, making this soup in large quantities is not the best idea and I now know why.

You should not boil the miso.

And if you have to warm leftover soup you won’t be able to avoid over cooking.

Also, the scallions which add such a nice delicate flavor would not taste great or retain their texture if submitted to too much heat.

I wish that I would have known this befor I started.

I now know why cooking suggestions were given for one and two cup servings.

I would highly suggest making this soup in small portions for optimum flavor and quality.

Ingredients

�3 cups dashi soup stock
�1 block tofu
�3-4 tbsps miso paste
�1/4 cup chopped green onion

Method

Put dashi soup stock in a pan and bring to a boil.

Cut tofu into small cubes and add them to the soup.

Simmer the tofu for a few minutes on low heat.

Scoop out some soup stock from the pan and dissolve miso in it.

Gradually return the miso mixture in the soup.

Stir the soup gently.

Stop the heat and add chopped green onion.

Remember not to boil the soup after you put miso in.

*Makes 4 servings

Making the Dashi.

Measuring the Miso.

Mixing the Dashi with the Miso.

Disolving the Miso in the Dashi before adding to the Dashi Broth.

Mixing everything together in the soup pot.

I always need to add alittle heat!.

After a long Saturday spent writing; cooped up in the house on a snowy afternoon I just needed something fresh, spicy and satisfying.

Brown rice with tofu and black bean sauce was the ticket.

Ginger and scallions added the fresh crunchy spicy thing.

Make sure to sautee the ginger or add it while the rice is boiling.

Too raw and it can be intense!

I added alot of crushed red pepper.

I love the heat!

It is hard to find a better breakfast than oatmeal.

For the money it is a big nutritious bang for the buck.

It is also tasty, filling and healthy!

I lightly toasted 2 cups of steel cut oats in 2 Tbspns of unsalted butter.

Then add 1 cup raisins and 1 cup walnuts.

Let everything toast until it smells like popcorn and has a deep golden brown color.

I then added 6 cups of water and 2 cups of light coconut milk.

Add a pinch of sea salt; nutmeg and cinnamon to taste!

Allow to cook on medium to low heat for about 1/2 hour or until all the liquid is absorbed.

I added some shredded coconut.

This breakfast will get you through your day with energy to spare!

I will even have a bowl for dinner or a snack.
It’s that delicious and satisfying!

I came across this recipe on The Huffington Post.

The photos, the raisins, the nuts! I just had to try it.

I am also convinced that I desperately need a Le Creuset baking dish!

I used 2 cups of whole wheat flour in this easy and delicious no-knead bread recipe.

Walnut-Raisin
Recipe Courtesy of
Big Girls, Small Kitchen

Makes 1 loaf

Ingredients

3 cups flour
1/4 teaspoon instant yeast
1 1/2 teaspoons kosher salt
2/3 cup walnuts, chopped
1/2 cup Thompson raisins
1 2/3 cups water
Cornmeal or more flour as needed

Combine the flour, yeast, and salt in a large bowl. Add the walnuts and raisins and stir to distribute. Pour the water over the flour mixture, then use a rubber spatula to mix them together and form a soft, ugly dough. Cover with plastic wrap and leave to rise for about 12 hours, until there are bubbles across the top.

Dump the dough out onto a floured, non-terrycloth dishtowel. Let it rest for 15 minutes. Then, using as little flour as possible, shape the dough into a ball by folding the ends in. Turn onto a cornmeal-dusted non-terrycloth dishtowel, seam side down. Dust with more cornmeal, then cover with another towel. Leave for two hours. (That’s Santa’s rise.)

When there’s a half hour left to go of this rise, preheat the oven to 450�F and put a covered, heavy pot in the oven.( I use my 5.5 quart LeCreuset to achieve a well-proportioned loaf.) When the dough is ready, carefully take the pot out of the oven. Dump the dough, seam side up, into the pot and shake it to spread evenly. Cover and bake for 20-30 minutes. Uncover and bake for another 15-30 minutes, until deeply brown and crusty. Let the bread rest as long as you can before slicing into it.

I store my bread in an airtight baggie, even though this makes the crust soft. To “re-crust” a whole loaf, you can dab it all over with water and bake for about 10 minutes in a 450�F oven. If you’re going slice by slice, just toast to rectify the crust.

This bread was hearty and delicious on a long ski week in Steamboat Springs Colorado and travelled well in ski jackets for mountain top noshing!

It toasted up so nicely.

Warm bread and cold butter on a snowy mountain morning!

Chilly outside and only soup and a sandwich will do!

I picked up these flowers at a local market and they completely set the tone for the weekend.

Even the colors inspired this Sunday’s menu.

Creamy baby lima bean and yukon gold potato soup with Kerrygold cheddar grilled cheese.

Fragrant rosemary and roasted garlic add to the rich creaminess of this meal.

Start by soaking the beans overnight.

Pour out the water and add fresh water for quick boiling.

When you’ve brought these beans to a boil pour out this water, as well.

For the final cooking add enough water to cover plus about 4 cups.

Add a large sweet onion and allow to cook until the onion is soft and translucent.

Meanwhile, roast a head of garlic in the oven at 350 degrees for about 30 minutes

When the onion is done remove and place in the food processer with the roasted garlic, about 2 Tbspn of dried rosemary, 1/4 cup of olive oil and 2 Tbspn flour.

Blend until creamy.

Add this to the boiling beans.

Add 2 Tbspn of vegetarian boullion and salt and pepper to taste.

Chop 5-6 Yukon Gold potatoes and ad to the soup and allow to cook on medium heat for 2 hours.

Grilled cheese is perfect with this soup!

This is the perfect winter meal for a lazy Sunday afternoon.

Enjoy!

How can you go wrong with leeks and shitake mushrooms?

The real secret to this dish is the method.

The leeks, mushrooms and rice are all sauteed in butter and olive oil.

This adds flavor and texture to the veggies and it toastes the rice a bit adding flavor, as well.

To finish off add 2 cups of vegetarian broth for every cup of rice and cook on medium heat in a covered skillet.