- Amaranth
- an ancient grain that can be boiled like rice, popped like corn, or ground
- high in protein & iron
- Veggies & Amaranth
- Beans
- Black
- Chickpeas (Garbanzos)
- Great Northern/White Beans
- Kidney (dark & light)
- Pinto
- Bragg Liquid Aminos
- like soy sauce but certified non-GMO
- has 16 essential amino acids
- Stir Fried Veggie Rice
- Buckwheat Groats, Raw
- easily ground into buckwheat flour
- not as strong as pre-toasted buckwheat
- can be steamed, toasted or used in baked goods
- high in fiber & protein
- Chia Seeds
- full of omega-3 fatty acids
- great for thickening foods like overnight oats & smoothies
- can be used as an egg substitute (1 T chia seeds + 3 T warm water)
- Pumpkin Banana Muffins
- Coconut
- Coconut Milk
- nice & thick but way healthier than whole cow's milk
- great for soups & smoothies
- comes in a can in both full fat and light versions
- also sold in the refrigerator section to drink by itself (i.e. Silk brand)
- Curried Pumpkin Quinoa Soup
- Coconut Oil
- adds a slight coconut flavor if used in place of butter or other oils
- improves digestion, thyroid function & enzyme systems
- seriously delicious for everything
- Baby Pattypan Squash with Flowers
- Coconut Cornbread
- Poppity Popcorn
- Coconut Water
- very filling but healthy beverage
- the liquid inside a whole coconut
- reported to aid in healthy skin & weight loss
- Coconut Sugar
- Low glycemic
- Full of nutrients not found in regular white sugar
- Unsweetened, shredded coconut
- great source of healthy fats
- easily toasted
- naturally sweet
- Blue-Barb Crisp
- Carrot Spice Cake
- Coconut Fudge Brownies
- Couscous
- quick & easy to cook
- made from semolina wheat
- good source of protein, fiber & B vitamins
- Flax Seeds
- full of omega-3 fatty acids
- must be ground to provide benefits
- can be used as an egg substitute (1 T ground flax + 3 T warm water)
- Hot Cross Buns
- Flour:
- Graham Flour, Whole Wheat
- do you like graham crackers? need I say more?
- whole wheat flour that is coarsely stone ground from dark northern spring wheat
- Spelt Flour
- ground from spelt berries
- use as a substitute for whole wheat flour
- higher in protein that wheat
- Pinto Spelt Burgers
- Brown Rice Flour
- gluten free
- White Whole Wheat Flour
- in almost all cases, this works in place of unbleached white flour
- can be used as a substitute in recipes that call for whole wheat pastry flour but will result in a slightly denser baked good
- still has high nutrition and fiber like regular whole wheat flour
- Hot Cross Buns
- Whole Wheat Flour
- all of the bran & germ are still here
- has a slightly nutty taste compared to white flour
- use in place of a portion of the white flour in recipes to add nutrition
- lower in gluten so it reacts differently with yeast than white flour
- Alex's Ulitmate Pizza Crust
- Carrot Spice Cake
- Garlic-Onion Wheat Bread
- Click on this link for a concise article on a variety of flours.
- Millet
- yes, the birdseed
- easily digestible because it is alkaline, not acidic like many grains
- high in fiber
- very versatile - use like rice, puffed, as cereal, or in baked goods for a little crunch
- Vegetable Millet Salad
- Millet & Oat Granola
- Nutritional Yeast
- it really has a bad name, but it's a deactivated yeast that's full of nutrition so it's fitting
- sometimes called "nooch"
- has a cheesy flavor and is often used in vegan cooking or on popcorn
- great source of vitamin B12, which is otherwise only found in animal products
- Baked Penne
- Cheezy Eggplant Bake
- Fresh Tomato Basil Soup
- Poppity Popcorn
- Oats:
- Old-Fashioned Rolled Oats
- easy to grind into oat flour
- whole oat groats rolled flat
- good for cholesterol levels
- Oatmeal for Breakfast (with Wheat Berries)
- Blue-Barb Crisp
- Steel Cut Oats
- whole oat groats cut into little pieces
- easy to cook using a crock pot overnight
- Crock-Pot Steel Cut Oats
- Oat Flour
- A great substitute in baking (this is available gluten free - check the labels)
- Quinoa
- the only grain with all 8 essential amino acids
- it doesn't have an overwhelming flavor, so it takes on the flavors of whatever liquid it is cooked in
- nutritional powerhouse
- Curried Pumpkin Quinoa Soup
- Curried Quinoa Stuffed Peppers
- Rice:
- Brown rice
- unlike white rice, the rice kernel is only hulled, not milled & polished, so the nutrients are still there
- full of B vitamins, fiber & iron
- super yummy!
- Stir Fried Veggie Rice
- Wild rice
- even more nutrients than brown rice!
- chewier than other rice
- great to mix with other rice or grains
- Sweeteners:
- Agave nectar
- made from the same plant as tequila
- Blueberry Lime Margaritas
- Dried Cranberry Yogurt
- Coconut Sugar
- Dates
- Evaporated Cane Juice
- Honey
- Maple Syrup
*I try to get organic of as many as possible since we use a lot of these items on a daily basis.*
