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Rice Fennel Pilaf

In this rice dish, the flavors of the fennel with the onions, red pepper and coconut oil is so delicious. Adding the coconut oil after the rice has been cooked, adds a lot of moisture and helps in the absorption of other nutrients such as vitamins, minerals and amino acids… Enjoy!

Ingredients

  • 1/2 cups basmati rice
  • 2 cups chicken broth
  • 2 tbsp coconut oil
  • 1 tsp ground fennel
  • 1 tsp sea salt
  • 1/2 small onion, finely chopped
  • 1/2 red pepper, finely chopped
  • 2 tbsp fresh parsley, chopped

Instructions

  1. Add 1 tbsp coconut oil to a medium stove top pan on high – medium heat and cook until melted. Add onion, red pepper, fennel and sea salt. Cook until fragrant and the onion is translucent
  2. Mix the rice in with the spices and vegetables. Once the rice has been covered in the spices, add the chicken broth
  3. Do not stir the rice anymore and cover with a lid on medium – high heat. Bring to a boil. Cook for approx 5 minutes boiling.  Lower the heat to medium temperature, bring to a simmer and cook for another 10 minutes, until the liquid starts to evaporate, turn down the temperature to low and cook for another 10- 12 minutes until the liquid is completely evaporated and rice is fluffy
  4. Remove from heat. Stir in 1 tbsp coconut oil and fresh parsley and serve

Yield: 4-6

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Quinoa Mediterranean Pasta Salad

Ingredients

  • 1 8 oz (box) quinoa macaroni pasta
  • 1 small red pepper, chopped
  • 1/2  red onion, chopped
  • 1/4 cup black pitted olives, chopped
  • 1/4 cup cucumber, chopped into quarters
  • 15 cherry tomatoes, chopped into halves
  • 2 garlic cloves, minced
  • 1 handful fresh basil or parsley, chopped
  • 1/2 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 tbsp stone ground mustard
  • 1 tsp sea salt
  • pepper to taste

Instructions

  1. Bring a medium pot of salted water to a boil. Cook quinoa pasta in boiling water for 8 to 10 minutes, or until al dente
  2. While the pasta is cooking, chop all your vegetables and put into a medium mixing bowl
  3. Once the pasta is cooked, rinse with cold water and combine with the vegetables. Mix the vinegar, olive oil, mustard, sea salt and pepper in with the pasta and vegetables
  4. You can marinate the salad overnight covered in the refrigerator or serve immediately

Yield: 4-6

 

Turmeric Coriander Rice

Ingredients

  • 1 cup wild or basmati rice
  • 2 cups vegetable broth
  • 1/2 onion, chopped
  • 1 large garlic clove
  • 1 tbsp dried turmeric
  • 1 tbsp dried coriander
  • 1 tsp sea salt
  • 1 tbsp coconut oil

Instructions

  1. Add coconut oil to a stove top pan on high – medium heat and cook until melted. Add onion and garlic, cook until fragrant and the onion is translucent (do not brown the garlic)
  2. Add turmeric, coriander and sea salt with the rice. Mix the rice in the spices, vegetables and coconut oil. Once the rice has been covered in the spices, add the vegetable broth
  3. Do not stir the rice anymore and cover with a lid on medium – high heat. Bring to a boil. Cook for approx 5 minutes boiling.  Lower the heat to medium temperature, bring to a simmer and cook for another 10 minutes, until the liquid starts to evaporate, turn down the temperature to low and cook for another 10- 12 minutes until the liquid is completely evaporated and rice is fluffy. Remove from heat and serve immediately.

Yield: 3-4

Pesto Quinoa with Peas & Toasted Walnuts

Ingredients

  • 1 1/2 cup quinoa
  • 2 cups water
  • 1/2 cup walnuts, chopped
  • 1 cup fresh peas
  • 1 tsp coconut oil
  • 1 tsp sea salt
  • Pepper to taste
  • Pesto sauce – click here for recipe

Instructions

  1. Soak quinoa in water for 10 minutes and strain. Add quinoa to salted boiled water and cover on high- medium heat. Cook for approx 15 – 20 minutes until the water is almost evaporated. Do not burn. Turn down heat to low and cook for another 15 minutes until water is completely evaporated and quinoa is fluffy
  2. While the quinoa is cooking, add peas to slightly salted boiled water and cook for 10 minutes, just until slightly tender, not mushy
  3. Put the walnuts in a pan with the melted coconut oil and satay, adding salt and pepper. Satay for approx 10 minutes on medium – low heat. Remove walnuts from pan and set aside
  4. Once your quinoa and peas are cooked combine in a bowl, mixing in the pesto sauce and toasted walnuts (do not over mix)
  5. Serve immediately

Yield: 4-6

 

 

Spiced Maple Squash

Ingredients

  • 1/2 lb squash
  • 1 tbsp coconut oil
  • 2 tbsp pure maple syrup
  • 1 tsp ground nutmeg
  • Pinch sea salt
  • Ground pepper to taste

Instructions

  1. Set a stockpot of water to boil over high heat
  2. Cut squash into halves and add to boiling water. Cook for 20 minutes, or until the squash is tender
  3. Remove the squash from the heat and drain off the water. Mash and add coconut oil, maple syrup, nutmeg, salt and pepper; stir to combine. Let stand for 3 minutes so that mixture thickens and then serve

Yield: 4-6