A combination of a whole grain, light flavorful vinegarette, and lots of spring vegetables makes for a high protein, high fiber, vegetarian salad, side dish, or one bowl meal. Great as a side for Easter Ham or Lamb. Come on in Spring.
Feeds 8-10 as a side dish. Feeds 4-5 as base to a main course. Takes roughly 45 minutes to make.
1 cup of dried Barley, rinsed
2 cups of chopped, celery
1 small bunch of radish, cleaned and cut into matchsticks
5-6 green onions, sliced on the bias
Dill, 1/2 cup chopped
Dill pickles, 1/2 cup chopped
1 can of white beans, drained and rinsed
Dressing
1/4 cup white wine vinegar
2 T olive oil
2 T dijon mustard
1 garlic clove, minced
1 T agave syrup
1/2 tsp salt
generous cranks of black pepper
Boil water and cook barley according to package directions. Set aside to cool. To make dressing combine vinegar-black pepper and blend or whisk together until combined. Prepare all vegetables. When barley has cooled to room temp, add dressing and veg. Fold together to combine. Taste for salt and pepper, add if needed. If serving later you may add oil if salad seems to dry for you liking.
We NEED it but most of us don’t get enough of it. Why is it that most things we NEED, we don’t get enough of; water, sleep, patience, fun, magnesium? It’s likely most people don’t get enough magnesium because it’s found in minimally processed, whole foods, AND stress, caffeine and alcohol can cause excessive loss of magnesium. Women entering menopause can also experience a drop in magnesium as their levels of estrogen drop.
Why is magnesium so important? If you’re like most people you enjoy a good night sleep and a nice dump regularly. Magnesium is like the comfort zone mineral. Helping with some 300 bio-chemical reactions in the body, it helps regulate blood flow, blood sugar, nerve and muscle function, sleep, mood, and bowel. movements. It helps in balancing the states we associate with being comfortable. Without adequate amounts of magnesium, you could be experiencing cramps, headaches, depression, fatigue, brittle bones, reduced heart health, increased risk of stroke and diabetes.
Popping a magnesium supplement probably won’t stop a heart attack in its tracks but incorporating magnesium rich foods regularly, could prevent the worsening or the beginning of some major health disfunctions. While supplements may be necessary, that is something to discuss with a doctor. Too much magnesium from a supplement could be dangerous. Too much magnesium from food is impossible because excess will be passed through urine. My opinion is to always get as much nutrition from food as you can. By eating foods rich in magnesium, you will also be getting other important nutrients along with fiber, fat, protein, and enzymes that also play a crucial role in over all health. You can’t spot clean your health… wink.
They look like they’re covered in dirt, but they’re not. That’s the unique spice blend.
Here are some easy, popular food sources of magnesium. In a particular order, from highest amount to lowest, per oz.
Pumpkin seeds/pepitas, chia seeds, almonds, spinach, cashews, peanuts, black beans, edamame, brown rice, plain yogurt
Roasted Pepitas (shelled pumpkin seeds)
Pumpkin seeds have 156 mg magnesium per ounce. The recommended daily for adult men and woman is 300-400mg/day. These guys are great for just snacking but also good as a salad crunchie, soup crunchie, mixed in a grain bowl, or on top of hummus. Start eating these and you’ll be sleeping and pooping like a baby in no time.
Preheat the oven to 350 degrees
10 oz pepitas, unroasted and unsalted
1 1/2 T pink Himalayan fine salt
3/4 tsp ground black pepper
1/2 tsp garlic powder
1 tsp ground coriander
1/2 tsp ground cayenne pepper
1 tsp paprika
1-2 tsp agave syrup
1-2 T olive oil
Combine all of the ingredients in a medium bowl. Toss well to distribute oil, agave, and spices. On a foil lined baking sheet, spread out the prepared seeds. Place in the heated oven for 12-15 minutes, start watching after 10 minutes. Remove from oven and let cool, laying out on the tray. Once fully cooled, seeds can be stored in a jar or container.
This is an easy, festive, dessert that even non vegans will love. The base is tofu but it’s so chocolatey and minty, you’d never guess.
You will need a blender or food processor to make this recipe. The recipe below makes 4 dainty servings. You could easily double it to make more, but I would make it in two batches to prevent over filling a food processor or not blending evenly.
2 candy canes
1 block of silken tofu
1/2 tsp fresh lemon juice (this takes away some of the tofu flavor)
1/4 cup natural cane sugar
1/4 cup + 2 T quality cocoa powder
1/2 cup vegan chocolate chips, melted
1 tsp vanilla
1/4 tsp peppermint extract
roughly 1/4 tsp kosher salt
Start by crushing the candy canes and setting aside. These will be used to garnish the final product. Next, drain the liquid from the block of tofu. Place the tofu, lemon juice, and sugar in a blender or food processor. Blend thoroughly, stoping to scrape down sides occasionally, until tofu is uniformly smooth. Next add cocoa-salt and blend more, scraping down sides to ensure even blending. This can be served right away, or placed in a container with a tight fitting lid and refrigerated until ready to use. Do not garnish with crushed candy canes until ready to serve.
KP The Real 