Barley and Vegetable Soup with Lentils

Barley is a heat-generating grain, which makes it great for a cold day.  Lucky for us, spring is here and we'll soon all be out barbequing!  Barley contains about 10 to 15% protein along with niacin, folic acid, magnesium, calcium, iron, phosphorus and potassium.  The lentils add some extra protein, and as always, the vegetables bring their extra nutrients.  As you can see, there are lots of reasons to try this soup!

Barley and Vegetable Soup with Lentils

2 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
3 organic celery stalks, chopped
3 organic carrots, chopped
6 cups water
1 cup barley
1 cup dry lentils
1 cup fresh parsley, chopped
1/2 tsp sea salt
3 cups organic kale, chopped with hard stems removed

Heat the olive oil on low to medium heat.  Add the onion and garlic and cook for about five minutes.  Add the celery and carrots and continue to cook for another ten minutes.  Add water, barley, lentils, parsley and sea salt.  Bring to a boil, reduce heat and simmer for 1 1/2 hours.  Add the kale and cook for another ten minutes.  Serve!

Quinoa Fruit and Nut Salad

If you haven't tried quinoa, you're missing out!  It not only provides a great source of fiber, but also iron and calcium.  Plus, it's one of a very few vegetarian sources of complete protein!  Meaning that it contains all of the essential amino acids, required for building and maintaining the cells in our bodies.  It's an excellent addition to anyone's diet!

Quinoa Fruit and Nut Salad

1/3 cup quinoa
2/3 cup water
1 organic orange
1 organic apple
1/2 cup organic raisins
1/2 cup raw pecans
1 organic avocado

Rinse the quinoa first, and then add it to the water.  Bring it to a boil over high heat.  Reduce to low heat and simmer for 20 minutes.  Refrigerate until it cools.

Meanwhile, peel the orange and cut it into sections.  Dice the apple, chop the pecans, peel and dice the avocado.  Mix all the ingredients with the quinoa and serve!

More grains coming soon!

OK, so March has proven to be challenging for me.  It is nutrition month!  I've been busy and so unfortunately, my whole grain recipes have been a little slow getting to the blogging stage.  But, I do intend to make up for it during this last week.  My goal is to get three more recipes posted before April.  Or at least two anyway....come back soon for my barley soup and quinoa salad!

Millet with Strawberries and Apple

A little late for my first March recipe, but here it is!  This recipe is really simple.  The hardest part is waiting for the millet to cook.  This is great for breakfast and if you are limited for time in the morning, just cook the millet the night before and re-heat it with some water in the morning.

I don't usually give portion sizes or the amount of servings per recipe because I don't like to focus on numbers.  What's important is that these recipes are healthy and good for you.  But, with this one I will say that it makes 3 - 4 servings.

Millet is the most alkaline of the grains, making this dish a super health booster!  It's got protein, fiber and iron, just to name a few of it's long list of nutrients.  So, if you haven't tried millet before, give this recipe a taste.  Your body will thank you!

Millet with Strawberries and Apple

3 cups water
pinch of sea salt
1 cup millet
1 cup diced organic strawberries
1 organic apple, diced
1/4 cup pure maple syrup

Rinse the millet in fresh water before you start.  Bring water and salt to a boil and add the millet.  Lower heat and simmer for 30 minutes or until all the water is absorbed.

Meanwhile, in a small saucepan, cook the strawberries, apple and maple syrup on medium heat for five minutes.

When the millet is ready, add the strawberry/apple sauce and enjoy!

Whole Grains

March is whole grain month!  You know that whole grains are good for you, but do you know why and how to add them to your diet?   I'm about to show you.  Come back soon to find out!

Chocolate Peanut Butter Banana Smoothie

Ok, so this recipe is almost too easy.  In fact, this is my go-to breakfast.  I find that even with a newborn, I can whip this up and finish it before it's time for the next diaper change.  The flax oil adds some omega 3 fats and the peanut butter gives it a bit of protein.  Plus, it's absolutely delicious!

Chocolate Peanut Butter Banana Smoothie

1 cup milk (almond, soy or rice)
1 banana
2 tbsp organic natural peanut butter
1 tbsp organic flax oil
1 tbsp cocoa powder
1 tbsp honey

Mix all ingredients and blend until smooth.  Makes one smoothie.  Be sure to double the recipe if you plan to share.  :)

Chocolate Almond Muffins

If anyone happened to notice, I am sorry I'm so late with these next two recipes.  But, as promised, here they are!


Chocolate Almond Muffins

2 cups whole wheat flour
1/3 cup cocoa powder
1/2 tsp baking soda
2 tsp baking powder
1/4 tsp sea salt
3/4 cup organic raw agave syrup
1 1/4 cup unsweetened almond milk
1 free-range egg
2 tbsp coconut oil, softened
1 cup natural raw almonds

Preheat oven to 350 degrees F (175 degrees C).  Grease muffin cups with coconut oil.  In a medium bowl, sift together all the dry ingredients.  In a large bowl, mix agave syrup, almond milk, egg and coconut oil with a mixer or blender.  Add both wet and dry ingredients together and stir, adding almonds last.  Fill muffin cups and bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean.