cooking healthy vegetable dishes
leek and lettuce on a chopping board

RECIPES You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber.  Experiment with them.  Focus on better nourishing yourself and your family.

(click here for printable version)



Refer to the GRAINS nutritional page. Cook the grains separately and keep them handy in the refrigerator for use during the week. 


1 cup cooked rice - try brown rice, but could use any kind


1⁄2  cup quinoa, toasted and cooked in water- takes about twenty minutes


1 cup cooked wheat berries - this large hard grain takes about an hour or more to cook in water


1 cup of canned corn - no salt or sugars added


Add the following savory ingredients:


1 tomato, diced


Juice of one large lemon


1 1⁄2 c chopped cilantro


season with salt and pepper to taste


Enjoy the variety of shapes, colors, textures, and flavors. The aroma of the cilantro, released with the help of the lemon juice, will fill your kitchen. Pack a cup to take to work or school as part of a delicious lunch. Watch the reaction of others in the lunch room as you open your container...share the recipe.


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CUATRO GRANOS SAZONADOS - (clic aqui para la versión imprimible)


Consulta la página del valor nutritivo de los GRANOS.


Cuece los granos separados y ténlos a la mano en la nevera para uso durante la semana. 


1 taza de arroz cocido - prueba el arroz integral pero puedes usar cualquier clase


1/2 taza de quinoa - tuéstala levemente en seco antes de cocinarla 20 min.


1 taza de trigo - este grano grande y duro se toma como una hora en cocinar


Cuando estés lista combínalos para un plato nutritivo y delicioso, y añádele los siguientes ingredientes:


1 tomate picado


el jugo de un limón grande


1 1/2 taza de cilantro picadito


sazona con sal y pimienta a gusto


Goza de la variedad de formas, colores, texturas, y sabor. El aroma permeará la cocina. Empaca una taza para llevar a la escuela o al trabajo como parte de un almuerzo delicioso. Observa la reacción de otros en el comedor cuando el aroma anuncie tu sabrosa combinación...comparte la receta.


FOUR SAVORY GRAINS -