Pantry Staples

Pantry Staples

Beans/Lentils:
Chick Peas/Garbanzo Beans
Red Beans
Black Beans
Pinto Beans
Red Lentils/Split Peas (Yellow or Green)
Always rinse if you’re using the cans.
Are less expensive when you buy in bulk.
Shelf Life (Bulk) 24 months Storage Requirements Dry.

Grains:
Quinoa
Bulgur Wheat
Millet
Cornmeal {Always Buy Organic!!}
Amaranth
Couscous
Pearl Barley
Rice {Brown/Long Grain/etc.}
Any of these can be substituted for each other.
Are less expensive when you buy in bulk.
Can be made in a rice maker.
Shelf Life (Bulk) 12 months Storage Requirements Cold (50°- 60° F).

Seeds/Nuts/Dried Fruit:
Sun flower
Flax
Sesame
Flax is another great source of omega 6 {it’s better ground}
Walnuts
Cashews
Almonds
Peanuts
Great source of healthy fats.
Shelf Life 12 months & 6 months for Peanuts
Storage Requirements Cold (50°- 60° F)
Raisins
Cranberries
Dates
Mangos
Mix dried fruit and nuts to make your own trail mix.
Are less expensive when you buy in bulk.
Shelf Life (Bulk) 12 months Storage Requirements Cold (50°- 60° F)

Herbs/Seasonings:
Dried and Fresh can be interchanged in recipes.
Nutritional Yeast
Shelf Life (Bulk) 12 months Storage Requirements Dry & Cold (50°- 60° F)

Juice/Veggie Broth:
Carrot
Ginger
Vegetable Broth {Look for Low-Sodium}
All are great for cooking with when prepping Quinoa, Pearl Barley, and Rice.

Non-Dairy:
Soy {Organic}
Almond
Coconut
Oat
Rice
Hemp {Great source of omega 6, always THC Free}
Hazelnut
Flax

I store items in glass jars. When the container is clear you will eat what you see! This is part of the presentation from Plant Strong that I did.

Fruit and Nut Bars

Fruit and Nut Bars
Vegan, Raw, Gluten Free
Makes one 6 x 10 pan, makes about 8 bars

1 cup dried fruit of choice (cranberries, blueberries, bananas, apples, cherries, strawberries) home dried in low heat dehydrator is best to remain food integrity. You want the fruit to remain tender, not crunchy if you're going to use it in this recipe.
1 cup dates (whole- roughly chopped and pitted)
2/3 cup Raw almonds
2/3 cup Raw cashews
2 tsp. finely grated citrus zest (lemon, orange, lime-I use a combination)
3-4 drops almond extract if desired

1. Spray or oil pan, set aside.

2.Place fruit, dates, zest and extract in food processor/blender/Vitamix and process until you have a smooth paste. Pour into a bowl and set aside. Pulse nuts in blender until finely chopped but not pureed/mushy.

3. Combine nuts and paste. Mix well (fingers work best). Transfer to prepared pan, smooth and allow to sit until firm. Store tightly covered in refrigerator.

Pear-Almond Quinoa

Pear-Almond Quinoa
Vegan; 30 minutes or fewer

This vegetarian quinoa dish is full of pears, cinnamon and almonds and adds a fun twist to your quinoa. It makes for a nice gluten-free breakfast cereal or for a savory side dish that goes well with a salad. Very comforting and delicious!

Ingredients:

1 cup quinoa
1 cup water
3/4 cup ginger juice
2 to 3 tablespoons olive oil
1/2 medium onion, chopped
1/2 cup of dried fruit (I used a combination of dates, currents and raisins)
2 pears, unpeeled and cubed
1 teaspoon cinnamon
4 tablespoons sliced almonds, lightly toasted
1/2 teaspoon sea salt
pepper to taste

Directions:

1. Rinse quinoa well and add to pot along with water. Heat to boiling and reduce to a very low simmer. Cook until liquid evaporates, about 15 to 20 minutes. Don’t stir while cooking.

2. Sauté onions and dried fruit in pan with olive oil on medium heat, stirring occasionally. After about 5 minutes, add pears and more oil if needed. Cook until tender. Stir in cinnamon, and almonds.

3. Mix quinoa with pear mixture. Season with salt and pepper to taste.

Serves 4 to 6.

Quinoa and Wild Rice Stuffed Acorn Squash

Quinoa and Wild Rice Stuffed Acorn Squash
6 Servings; Vegan

So, I've been wanting the flavors of fall. Between the move to Colorado and a lack of time, this needed little "hands on time". Use a little less sage {about 1/2 tsp. so it's not so powerful; also you can double the dried fruit and quinoa and skip the rice.} This can be modified to fit EVERY taste, enjoy and happy eating!

•6 small acorn squash, halved and seeds removed
•6 cups water
•1 cup uncooked wild rice (genuine Ojibwa if possible), rinsed
•1 cup uncooked quinoa, rinsed
•2 tsp. vegetable oil
•4 green onions (white and pale green parts), chopped
•1/2 cup chopped celery
•1 tsp. dried sage
•1/2 cup dried cranberries
•1/3 cup dried apricots, chopped
•1/3 cup chopped pecans or walnuts
•1/2 to 3/4 cup fresh orange juice
•Salt to taste

Directions
1.Preheat oven to 350°F. Arrange squash halves cut side down in baking dish or roasting pan. Bake until tender, 25 to 30 minutes.

2.Meanwhile, make filling. In large saucepan, bring 4 cups water to boil. Add wild rice and 1/2 teaspoon salt. Reduce heat, cover and simmer until rice is tender, about 40 minutes. Drain if necessary.

3.In another large saucepan, bring remaining 2 cups of water to boil. Add quinoa. Reduce heat and simmer until water is absorbed and quinoa is tender, about 12 minutes.

4.In large, deep skillet, heat oil over medium heat. Add green onions, celery and sage, and cook, stirring often, until vegetables begin to soften, about 3 minutes. Add dried fruits and nuts and cook, stirring often, until heated through. Using a fork, fluff quinoa and wild rice, then add both to skillet. Add orange juice and mix until heated through. Season with salt.

5.To serve, remove squash from oven and arrange on serving platter. Spoon filling into each squash cavity and serve.

Per serving: Calories: 454, Protein: 12g, Total fat: 6g, Saturated fat: 1g, Carbs: 95g, Cholesterol: mg, Sodium: 31mg, Fiber: 6g

Found: Vegetarian Times October 1998