12 Steps to Whole Foods
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12 Steps to Whole Foods

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Making Plant-Based Main Dishes Red Pepper-Rosemary Quinoa 1 Tbsp. coconut oil 1 small onion, diced 1¼ C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer) 1 red bell pepper, diced 1 C chopped carrots 8 oz. sliced mushrooms 1 C snow peas 2½ C water 1 Tbsp. Nama Shoyu (page 339) or Bragg Liquid Aminos (page 338) 1 tsp. dried rosemary ½ tsp. red pepper flakes ½ C walnuts Preheat the oven to 400° and roast the walnuts for a few minutes until lightly browned. Heat the oil in a saucepan and add the onion and quinoa. Sauté over medium heat, stirring constantly for 3 min. Add the red bell pepper, carrots, snow peas, and mushrooms and sauté for an additional 2 min. Add the water, Liquid Aminos, pepper flakes, and rosemary. Bring to a boil, cover, and simmer on low for 15 min. Remove the lid and simmer another 10 min. until the water is almost absorbed. When the quinoa is cooked, turn off the heat and mix in the walnuts. Let it sit a few minutes before serving. 176 12 Steps to Whole Foods © Copyright Robyn Openshaw

Making Plant-Based Main Dishes GRAIN/SEED, PASTA, AND LEGUME MAIN DISH RECIPES (* = Grain / Legume combo “perfect protein” dish) Whole-Wheat Flax Tortillas Serve with hot, vegetarian refried beans, shredded vegetables (carrots, cabbage), and sliced vegetables (tomatoes, onions, bell peppers) stuffed inside, with shredded cheddar cheese and sour cream. Sometimes we leave the tortilla flat and put lots of lettuce on top of the beans and veggies, in lieu of a salad. My husband’s family calls these “flat things” (our version doesn’t contain taco meat, though you can use taco lentils (recipe below). 2¾ C plus 1 Tbsp. whole-wheat or buckwheat flour ¼ C freshly ground flax seeds (do not grind flax more than a few days in advance) ¼ tsp. aluminum-free baking powder ½ Tbsp. seasoning (brewer’s yeast, powdered garlic, powdered sage, chili powder are some options) ½ tsp. sea salt 3 Tbsp. extra virgin olive oil 1 C warm water Using a dough hook in a food processor (you can also knead by hand), mix the dry ingredients, then add the wet. If it’s too dry, add more water a spoonful at a time. Mix until a ball forms. Wrap the dough in plastic wrap and let stand for 10 min. Separate the dough into 16 pieces and form into balls. Roll each ball into a very thin 10" circle. Stack them on plate and cover with a damp cloth. Preheat a griddle to medium-high. Place the dough rounds on the griddle (nongreased), flipping when air pockets form and piercing the air bubbles. Tortillas are done when they are golden on both sides. Use immediately or store in a Ziploc bag in the fridge or freezer. Makes about 10 tortillas. * Lentil Tacos (also Taco Salad) My friend Kristin takes taco lentils to parties as a dip—they’re a big hit! 2 C lentils, well rinsed 1 pkg. taco seasoning (choose one that does not include MSG or hydrolyzed protein) water Make the lentils according to package directions, but instead of just water, also add taco seasoning. Make tacos using this nutritious, tasty filling in the taco shells (or soft tacos with sprouted whole-wheat tortillas or homemade Whole-Wheat Flax Tortillas (page 177)) instead of ground beef. Continue filling the shells/ tortillas with chopped tomatoes, cheddar cheese, romaine lettuce, and salsa. You can also use these lentils to make taco salads by combining them with crumbled taco chips, tomatoes, and salsa on a bed of lettuce. Serves 8 twice (as tacos and/or taco salad). © Copyright Robyn Openshaw 12 Steps to Whole Foods 177

Making Plant-Based Main Dishes<br />

Red Pepper-Rosemary Quinoa<br />

1 Tbsp. coconut oil<br />

1 small onion, diced<br />

1¼ C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)<br />

1 red bell pepper, diced<br />

1 C chopped carrots<br />

8 oz. sliced mushrooms<br />

1 C snow peas<br />

2½ C water<br />

1 Tbsp. Nama Shoyu (page 339) or Bragg Liquid Aminos (page 338)<br />

1 tsp. dried rosemary<br />

½ tsp. red pepper flakes<br />

½ C walnuts<br />

Preheat the oven <strong>to</strong> 400° and roast the walnuts for a few minutes until lightly browned. Heat the oil in a<br />

saucepan and add the onion and quinoa. Sauté over medium heat, stirring constantly for 3 min. Add the red bell<br />

pepper, carrots, snow peas, and mushrooms and sauté for an additional 2 min. Add the water, Liquid Aminos,<br />

pepper flakes, and rosemary. Bring <strong>to</strong> a boil, cover, and simmer on low for 15 min.<br />

Remove the lid and simmer another 10 min. until the water is almost absorbed. When the quinoa is cooked,<br />

turn off the heat and mix in the walnuts. Let it sit a few minutes before serving.<br />

176 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />

© Copyright Robyn Openshaw

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