whole grain

Muesli

Ingredients: 2 cups gluten-free rolled oats 1/3 cups each: sunflower seeds, chopped almonds, fresh berries of choice 3 cups water 1 apple What you need to do: Combine oats, seeds, and almonds. Pour water over mixture and mix lightly. Cover, allow to stand overnight. In the morning grate apple into muesli, add berries and mix [...]

Tagged as: breakfast, diabetes, fiber, heart health, protein, vegan, whole grain

The real Russian buckwheat bowl

Diabetic and Heart friendly

Do you know that you can eat buckwheat straight up? Yup. Boil that baby and dig in! Yes, I know, it’s easy for me to say it and to eat it. When you grow up in Russia, buckwheat is a staple food, and you eat it for breakfast (with sugar and milk), or as a [...]

Tagged as: breakfast, fiber, gluten free, whole grain

Oriental brown rice and salmon medley

Diabetic and Heart friendly

This medley comes in handy especially when you don’t feel like spending an arm and a leg on a bunch of salmon filets to feed the whole family. Yet, with this dish, you’ll still be getting those nourishing Omega-3′s along with all kinds of other goodness such as whole grains, fiber, vitamins, and minerals. How [...]

Tagged as: diabetes, gluten free, heart health, surf and turf, whole grain

Cilantro quinoa

Diabetic and Heart friendly

Ingredients: 3 medium shallots, sliced 4 tbsp extra virgin olive oil 2 cups dry quinoa, rinsed well 1/2 bunch cilantro, washed and chopped pinch of sea salt and pepper squeeze of lemon juice What you need to do: Place quinoa in a large pot, add water, salt, and bring to a boil. Reduce heat to [...]

Tagged as: gluten free, sides, whole grain

Mitmita powered kabocha squash with tempeh, carrots and brown rice

Diabetic and Heart friendly

Ingredients: 1/4 kabocha squash, seeds removed (I bought mine already pre-cut at the farmer’s market, that way you don’t have to fight it trying to cut it yourself; you can substitute with sweet potatoes or butternut squash – buy pre-cut at Trader Joe’s) 1 16 oz package of organic tempeh (Trader Joe’s carries a 3-grain [...]

Tagged as: complete protein, gluten free, vegan, vegetarian entree, whole grain

Waking up to a bowl of delicious granola

Diabetic and Heart friendly

I am not a big fan of boxed cereals. One, they are super processed. Two, I can’t imagine anything that is edible have a shelf life of 6 months. That just doesn’t add up. Three, there is so much extra stuff added to these cereals (in order for them to last 6 months or even [...]

Tagged as: breakfast, fiber, gluten free, granola, whole grain

Apple, quinoa, avocado salad with orange lemon dressing

Diabetic and Heart friendly

This past weekend my friend asked me to whip up some good food for the Arbonne cleansing presentation she hosted at her house, so I chose to make this salad along with the Carrot and Sweet Potato soup. Both were a hit! This salad is a vegan and gluten-free dish that does not try very [...]

Tagged as: gluten free, protein, salad, vegan, vegetarian, vegetarian entree, whole grain

Curried quinoa with roasted butternut squash

Diabetic and Heart friendly

Who doesn’t love quinoa? This ancient Latin American grain has the highest protein content of all grains. It is also the one grain that contains the complete set of amino acids necessary for our well-being. Butternut squash is a perfect Vitamin A-rich fall vegetable ( you can buy it pre-cut although you will be foregoing some [...]

Tagged as: fiber, gluten free, nutrients, protein, vegetarian entree, whole grain

6 ways to make your morning oatmeal something to look forward to

Healthy cooking techniques

Everyone knows that oatmeal is just about the best thing you can start your day with. They tell us it’s supposed to be healthy, high and fiber, cholesterol lowering, blah, blah, blah, and so we jump on it like fruitflies on an old banana. But there is one drawback: oatmeal can taste pretty bland. After [...]

Tagged as: breakfast, flavor, whole grain

Quinoa Chickpeas Energizer

Gluten-free

This quinoa recipe is a great gluten-free, whole grain, vegan dish that can be used as a hearty, satisfying meal. You won’t need much to get filled up and feelin’ good. So good that the familiar feeling of fatigue right after lunch may not be there after you devour this one! This is because it’s [...]

Tagged as: antioxidant, complete protein, fiber, flavor, gluten free, good fat, slow release carbs, vegetarian entree, whole grain

Toasted steel-cut oats with peaches & walnuts

Whole food recipes

If you can get your hands on peaches in the midst of summer season, you are in for a treat with this recipe. Here I decided to celebrate my favorite season by infusing the usual (and yes, at times boring) oatmeal with chunks of fresh peaches. For those of you who ever tasted peaches in the [...]

Tagged as: breakfast, fiber, good fat, protein, slow release carbs, whole grain

Wheatberry salad

Whole food recipes

This recipe is borrowed from

Tagged as: fiber, vegan, whole grain

Spelt, sweet corn and arugula salad

Whole food recipes

Here is another great whole grain salad that is so hearty, it can be a meal! High in fiber, good fats, antioxidants and mouthwatering flavor! It is also ideal for those watching their cholesterol and weight. Spelt is a variety of wheat, and a spelt berry has dark brown color, it is slightly long, and has a [...]

Tagged as: antioxidant, fiber, good fat, whole grain

Quinoa energy breakfast

Whole food recipes

Yes, it is a homemade hot cereal but trust me, it is not difficult to make! All you need to do is place quinoa, water, and apricots into the pot, turn the heat on medium/low, and off you go to the shower. Come back in ten, and voila! – the meal is ready. And the [...]

Tagged as: breakfast, gluten free, protein, whole grain

whole grain

Muesli

The real Russian buckwheat bowl

Oriental brown rice and salmon medley

Cilantro quinoa

Mitmita powered kabocha squash with tempeh, carrots and brown rice

Waking up to a bowl of delicious granola

Apple, quinoa, avocado salad with orange lemon dressing

Curried quinoa with roasted butternut squash

6 ways to make your morning oatmeal something to look forward to

Quinoa Chickpeas Energizer

Toasted steel-cut oats with peaches & walnuts

Wheatberry salad

Spelt, sweet corn and arugula salad

Quinoa energy breakfast

Use food to prevent disease

What's in your pantry?

Chef-approved healthy cooking techniques

You are "how" you eat

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