Tamaki Haiga - White Rice Without The GuiltRice Lovers Must Try This!

Tamaki Haiga is polished but still has the germ.

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Tamaki Haiga
Yesterday my girlfriend brought over a cup of white (actually tan), short-grain Tamaki Haiga rice for me to try. The kernels were small and delicate but nothing out of the ordinary. But was I in for a big surprise!

Haiga means "germ" in Japanese. It turns out that Tamaki Haigi is milled in a very special way that removes the heavy outer coating of the rice but maintains the germ where lots of the good stuff resides. Lets face it, many of us eat brown rice out of guilt because we know it's better for us than white rice. Even Andrew Weil admitted in a conference that he doesn't like brown rice. But to be able to eat something as delicious as white rice and know it still has the germ that provides vitamins B1, B2, B6, vitamin E, fiber, and GABA (gamma-aminobutyric acid) - well that's almost too good to be true! 

It's actually better than white rice because it tastes a little nutty and is a little sticky - just the way I love it. And it cooks much faster than brown rice. I used the white rice setting in my rice maker and it came out perfectly. And your kids will love it too - I know it's a little hard sometimes to get them to eat brown rice. 

Where to Buy
You can find this in most Asian grocery stores. If you don't have an Asian grocery store nearby, you can always get it on Amazon. I just ordered a 5 pound bag for less than $20. 

California grown Tamaki Haiga
found on Amazon

I'm still a little gun shy about buying too many food products from Japan given the residual contamination after the Fukushima nuclear disaster. I still drink green tea from Japan every day so I don't want to push it. This brand of Tamaki Haiga is grown in Northern California's Sacramento valley so I feel good about that. 

I just had to share this with you right away - I hope you get a chance to try it. 

Mexican Lasagna Or Enchilada CasseroleWhatever You Call It, It's Yummy!Vegan And Gluten Free

This Mexican Lasagna or Enchilada Casserole
is perfect for entertaining!

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Holiday Entertaining
Spring is here and guests will soon be arriving for the Easter holidays. If you are trying to think of easy meals that feed a larger group, this delicious casserole could be it. Since I'm Italian, I can turn anything into a lasagna. This recipe takes beans, rice, corn, my delicious homemade enchilada sauce, daiya pepperjack style shreds, and tortillas and makes a mouth watering healthy Mexican meal for eight people. 

Homemade enchilada sauce is easy to make!

I'm not generally a fan of fake cheese but's what's a lactose-intolerant girl gonna do when she's craving enchilada casserole? But I must say, of all the one's I've tried, spicy daiya pepperjack style shreds is my favorite. It has a nice little kick to it and adds just the right flavor to this dish.

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Enchilada Casserole (Mexican Lasagna)
Vegan, Gluten Free (If using corn or GF tortillas)
[makes 8 servings]
Requires 9x11 deep baking dish

1 tablespoon extra virgin olive oil
1 small onion, diced (about 1 1/2 cups)
1 red bell pepper, seeded and diced (about 1 1/2 cups)
1 (15-ounce) can pinto beans, drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can organic corn, drained (or 1 1/2 cups fresh kernels)
1 1/2 cups cooked rice
1/2 teaspoon ground cumin
1/2 teaspoon salt, or to taste
1/2 cup chopped fresh cilantro
4 cups medium-heat enchilada sauce
1 1/2 cups daiya pepperjack style shreds
12 (6-inch) tortillas, cut in half

This recipe calls for 1 1/2 cups of cooked rice so if you don't have leftover rice, prepare ahead of time.

Preheat the oven to 350 degrees.

Heat oil in a 5-quart Dutch oven or large pot and cook the onion and bell pepper on medium-low heat until they begin to soften, about 5 to 8 minutes. 

Stir in the pinto and black beans, corn, rice, cumin, salt, and cilantro and turn off the heat.

To build the casserole, place one cup of the enchilada sauce on the bottom of a 9x11 baking dish. Spread evenly.

Cover the bottom of the baking dish with 8 tortilla halves in this manner.

Place one half of the bean filling evenly over the tortillas. Sprinkle 1/2 cup of the daiya shreds over the filling and 1 cup of the sauce.

Cover with an additional 8 tortilla halves in the same manner as above.
Place the rest of the bean filling over the tortillas.
Sprinkle another 1/2 cup of "cheese" over the filling and another 1 cup of sauce.

Place a final layer of tortillas over the filling and cover with the last cup of enchilada sauce.

Cover tightly and bake until heated through, about 40 minutes. Uncover and sprinkle the last 1/2 cup of daiya shreds over the top and heat, uncovered, until melted. About 10 minutes.

Cut into 8 slices and serve with diced avocado and vegan sour cream.

Enjoy!

Kale Bowl With Quinoa, Millet, Or Rice Perfect For Breakfast, Lunch, Or Dinner!Vegan, Gluten Free And Low In Calories

This low-calorie kale bowl is perfect for weight loss!

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One of my Favorite Meals
This simple kale bowl makes a great meal. Lately I've been enjoying it for breakfast but it is also wonderful for lunch or dinner. You can use any of your favorite grains as the base. For a gluten-free meal, use quinoa, millet, or rice. If gluten is not an issue, you can also make the dish with barley, farro, or couscous. Or, if you'd like, replace the kale with chard or beet greens.

For breakfast I serve it with a small fruit salad and for lunch or dinner I serve it with a tossed green salad or cup of soup.

Perfect for Weight Loss
Whatever grain or greens you select, it's a delicious low calorie recipe, with less than 300 calories per serving. When made with kale and protein-rich quinoa, the dish provides 11 grams of complete protein, providing all of the essential amino acids. It also delivers a substantial dose of omega-3 fatty acids. The avocado provides a healthy monounsaturated fat that keeps you full longer. 

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Kale Bowl with Quinoa, Avocado, and Hemp Seeds
Vegan, Gluten Free
[makes 4 servings]

1 cup quinoa
2 cups water
1/4 teaspoon salt plus some for sprinkling
4 packed cups raw kale, stems removed and washed
1 avocado
2 tablespoons raw hemp seeds
1/2 lemon

Prepare quinoa. If quinoa is not pre-rinsed, place in a fine mesh strainer and rinse under cold water for several minutes.

Place quinoa in a 2-quart sauce pan with 1/4 teaspoon of salt and bring to a boil. Reduce heat and simmer, covered, until all the water is absorbed, about 18 to 20 minutes. Remove from the heat and let rest for another 10 minutes.

While the quinoa is cooking, steam the kale until tender, about 10 minutes.

Meanwhile, thinly slice the avocado and set aside.

To prepare the kale bowl, place one quarter of the cooked quinoa in each of four bowls.

I used multi-colored quinoa as the base of this kale bowl.

Place one quarter of the steamed kale over the quinoa.

Place one quarter of the avocado slices over the kale.

Squeeze fresh lemon juice over each bowl and sprinkle each with one quarter of the hemp seeds and a little salt. Serve immediately.

Per serving: 277 calories, 10.5 g fat, 1 g saturated fat, 789 mg omega-3 and 3,182 mg omega-6 fatty acids, 0 mg of cholesterol, 11 g protein, 38 g carbohydrates, 7 g dietary fiber, and 179 mg sodium (not counting the final pinch of salt).

Looking for additional delicious recipes to help you lose weight, get healthy, and feel great? Check out my eBook, Health Begins in the Kitchen available on Amazon and iTunes.

Millet, Brown Rice, And Quinoa Excellent Gluten-Free Alternatives To Wheat But How Do They Compare Nutritionally?

Millet, rice and quinoa are wonderful alternatives
for those avoiding wheat. Which one is best?

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Gluten Free Eating
Many people today avoid wheat and other grains that contain gluten. About 1% of Americans have celiac disease and many more suffer from non-celiac gluten sensitivity. For these people, eating even the slightest amount of gluten can have severe consequences. Others may give up gluten temporarily during a cleanse or food-elimation diet just to see if they feel better. Luckily, there are other wonderful grains (and seeds) available to choose from, making gluten-free eating easier than it's ever been. Here are three easy-to-find alternatives and how they stack up nutritionally.

MILLET

Millet is a grass seed, grown mostly in Asia and Africa. Although it is a staple in these countries and has been grown for 10,000 years in East Asia, it has not been a significant crop in the U.S. In fact, the type of millet grown in the U.S. is sold mostly as bird seed. 

But lately, millet has been popping up on more and more menus as well as food blogs, perhaps driven by the demand for gluten-free cuisine. I must admit, I had never cooked with it before last week so I was excited to try it. 

The first way I prepared it was as a whole-grain side dish. It has a delicious, nutty flavor.

To prepare, mix one cup of dry millet with 2 1/2 cups of water or broth in a 2-quart saucepan with a pinch of salt and a teaspoon of Earth Balance buttery spread. Many of the recipes I've seen use only 2 cups of water but I found that to be too dry.

Bring to a boil on high heat. Reduce the heat and cook, covered, at a low simmer until all liquid has been absorbed, about 15 to 20 minutes.

Remove from the heat and let rest, covered, for another 10 minutes. Fluff up with a fork and it's ready to serve. 

Millet

Fluff up the cooked millet with a fork and serve.

One cup of dry millet yields about 3 1/2 cups of cooked millet.

I used some of the cooked millet in a delicious kale bowl that I will blog later this week. But I had a bunch left over. So the next morning, I put the leftover millet in a small saucepan with almond milk, cinnamon, raisins, vanilla, and some sweetener and cooked it until it turned into a wonderful porridge. With these seasonings, it had the taste and texture of rice pudding and made a delicious breakfast.
If you want to make this from scratch, and not from leftovers, try this:

Creamy Millet 
[makes 2 servings]

1/2 cup millet
1 1/2 cups water
1 cup almond milk plus some for topping
1/2 teaspoon vanilla
1/4 teaspoon salt
1/4 teaspoon cinnamon
2 tablespoons raisins
1/2 teaspoon Earth Balance buttery spread
Sweetener to taste (optional)
2 teaspoons cold pressed flax oil 

Combine millet, water, 1 cup of almond milk, vanilla, salt, cinnamon, raisins, and Earth Balance in a 2-quart saucepan and bring to a boil. Reduce heat, cover, and simmer undisturbed for 20 minutes. After that, start stirring occasionally and cook, covered, until it reaches the desired porridge-like consistency, another 10 minutes. Add additional milk if it gets too dry or cook uncovered if it is too wet. 

Stir in some sweetener to taste (a packet of stevia or xylitol) if desired.

Divide into two bowls. Top each bowl with a touch of almond milk and a teaspoon of flax oil and serve. 

Creamy millet breakfast porridge

Nutrition in Millet

1 cup of cooked millet has 207 calories

Fats

1.7 g total fat

0.3 g saturated, 0.3 monosaturated, and 0.9 polyunsaturated

48.7 mg omega-3 fatty acids, 835 mg omega-6 fatty acids

0 mg cholesterol

Carbohydrates

41.2 g total carbs

2.3 g dietary fiber

0.2 g sugar

Protein

6.1 g protein 

Not a complete protein - low in lysine

Vitamins/Minerals

Source of B vitamins - thiamin and niacin

Source of manganese, magnesium, phosphorus, and copper

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RICE

Rice is the go-to grain for most people on a gluten-free diet. It's cheap, easy to find, and most of us have eaten it all of our lives. I love the nutty flavor of brown rice and feel much better about eating the more wholesome version of this grain. I must confess, however, I have a weakness for white jasmine or basmati when I'm in a hurry or I'm craving a lighter and creamier texture. 

Brown rice

Nutrition in Brown Rice

1 cup of cooked, long grain brown rice has 216 calories

Fats

1.8 g total fat

0.4 g saturated, 0.6 g monosaturated, and 0.6 g polyunsaturated 

27.3 mg omega-3 and 603 mg omega-6 fatty acids

0 mg cholesterol

Carbohydrates

44.8 g total carbs

3.5 g dietary fiber

0.7 g sugar

Protein

5 g protein 

Not a complete protein - low in lysine but not as low as millet

Vitamins/Minerals

Source of B vitamins - niacin, B6, and thiamin

Source of manganese, selenium, magnesium, and phosphorus

     

Nutrition in White Rice

1 cup of long grain, enriched, white rice has 205 calories

Fats

0.4 g total fat

0.1 g saturated fat, 0.1 monosaturated fat, and 0.1 g polyunsaturated fat

20.5 mg omega-3 and 98 mg omega-6 fatty acids

0 mg cholesterol

Carbohydrates

44.5 g total carbs

0.6 g dietary fiber (compared to 3.5 g in brown rice)

0.1 g sugar 

Protein

4.2 g protein (compared to 5 g in brown rice)

Not a complete protein - low in lysine but not as low as millet

Try my recipe for Brown Rice Sushi with Roasted Eggplant, Peppers, and Shiitake Mushrooms. 

Brown rice sushi

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QUINOA  (Pronounced, "keen-wah")

Quinoa is a cereal grain (it's actually a seed) native to South American, that has become extremely popular in U.S. cuisine. It is pretty easy to find and prepare. It comes in white, black, red, or a combination rainbow. 

Quinoa

If you buy "pre-rinsed" quinoa, you can skip the rinsing step. But if you don't, it's important to place the quinoa in a small mesh strainer and rinse under cold water for a few minutes to remove the soapy tasting saponins on the outer coating. 

Stir a cup of rinsed quinoa into 2 cups of salted, boiling water or broth. Reduce heat, cover, and simmer until all the water is absorbed, about 18 to 20 minutes. Remove from the heat and let rest, covered, for 10 minutes and serve.

1 cup of dry quinoa yields about 3 cups cooked quinoa.

Quinoa - A Nutritional Superstar

Quinoa has some advantages over rice and millet. It contains more protein and the protein is "complete protein" with the proper balance of all essential amino acids. It also contains the most dietary fiber. 

Nutrition in Quinoa

1 cup of cooked quinoa has 222 calories.

Fats

3.6 g total fat

0.4 g saturated fat, 0.9 g monosaturated fat, and 2 g polyunsaturated fat

183 mg omega-3 and 1771 mg omega-6 fatty acids

0 mg cholesterol

Carbohydrates

39.4 g total carbs

5.2 g dietary fiber

0 g sugar

Protein

8.1 g protein complete protein

Vitamins/Minerals

Source of B vitamins - folate, thiamin, riboflavin, and B6

Source of manganese, magnesium, phosphorus, copper, iron, and zinc

Try my recipe for Garden Tomatoes Stuffed with Quinoa and Sweet Corn.

Quinoa makes a great stuffing

Although quinoa comes out ahead in certain categories, it's always good to mix it up and eat different grains to get the maximum nutritional benefits. 

For more recipes and nutritional information, download my eBook, Health Begins in the Kitchen, available on Amazon and iTunes. 

Saffron Rice With Hemp Seeds, Sesame Seeds And Slivered Almonds

Seeds and nuts boost saffron rice's flavor and nutrition.

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Saffron Rice
My grandson loves saffron rice. Recently, during his visit, he suggested our entire dinner be a huge platter of saffron rice and nothing else! Well it wasn't the entire meal, but I did make it for him a few times. I found that I too love rice that has been infused with this lovely and rare spice. And rice is the perfect grain for those who are searching for gluten-free foods.

Making it a Healthier Dish
OK, I admit it. I prefer the dish with white, jasmine or basmati rice. It's lighter and fluffier. But it has more fiber and nutrients when made with whole grain, brown rice. It also has a nice, chewy texture. 

And there are a few other things you can do to step up the health benefits of this classic dish.
* Add some turmeric (a spice with amazing anti-inflammatory properties). 
* Add lots of onions ( I use a whole cup in this recipe). A member of the Allium family, they are packed with health-promoting sulfur-containing compounds.
* Avoid butter when sautéing  the onions. Earth balance is a good substitute for butter but extra virgin olive oil is an even better selection. 
* For additional vitamins, minerals, and essential fatty acids, stir in some hemp seeds, sesame seeds, and slivered almonds. 

Easy Broth with Lots of Flavor
I couldn't live without Rapunzel Vegetable Bouillon with Sea Salt and Herbs. Whenever I need a flavorful broth, I pop one of these in some water. One large cube (2 servings) contains 2,020 mg of sodium so if you use this, there is generally no need to add additional salt as it contains the equivalent of 7/8 of a teaspoon of salt. Use only half of a cube if you are restricting your intake of sodium.

One of the ingredients is yeast extract so I did a bit of research on whether or not they were gluten free. According to the moderator of celiac.com, yeast and yeast extract are gluten free. The manufacturer, according to veganessentials.com, states, "There is no added gluten to our Bouillons however they are processed on the same lines and in the same facility as products containing gluten. We are unable to guarantee that this product is gluten free."
So if you have celiac, you are better off using a "certified gluten-free bouillon or broth". 

Rapunzel Vegetable Bouillon

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Saffron Rice 
Vegan, Gluten Free
[makes 4 servings]

2 cups water*
1 Rapunzel vegetable bouillon cube*
1/4 teaspoon saffron threads
1/4 teaspoon turmeric
1 tablespoon extra virgin olive oil or Earth Balance
1 cup finely chopped onions
1 cup white Jasmine or brown rice
1 tablespoon raw hemp seeds
1 tablespoon sesame seeds
1 tablespoon slivered almonds

* Water and bouillon can be replaced with 2 cups vegetable broth and salt to taste.

Place the water in a small pot and bring to a boil. Turn off the heat and mix in the bouillon cube to make broth. Set aside.

Crush the saffron threads and add to the hot broth along with the turmeric.

Add crushed saffron and turmeric to hot broth.

Heat the oil or Earth Balance in a large Dutch oven or pot with a tight fitting lid. Add the onions and cook on medium low heat until the onions soften, about 5 minutes.

Stir in the rice and saffron-infused broth and bring to a boil. Cover, reduce the heat, and cook until all the liquids have been absorbed (15 to 20 minutes for white rice and 45 to 50 minutes for brown rice). Do not open the lid during the cooking process until it is time to check for doneness. 

(If you have a rice cooker, you can just place cooked onions, rice, and saffron-infused broth into your rice cooker  and prepare according to manufacturers directions.)

Add rice and saffron-infused broth to pot, cover and cook.

Stir hemp seeds, sesame seeds, and almonds into the rice and serve. For plain saffron rice, these may be omitted.

Per serving (using white rice and olive oil): 263 calories, 8 g total fat, 2 g saturated fat, 299 mg omega-3 and 1,794 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 42 g carbohydrates, 2 g dietary fiber and 510 mg sodium.


Per serving (using brown rice and olive oil): 265 calories, 9 g total fat, 2 g saturated fat, 305 mg omega-3 and 2,189 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 40 g carbohydrates, 3 g dietary fiber and 511 mg sodium.

Orange-Ginger Butternut Squash And Dahl Soup With Black Rice - Featured In Today's High Fiber, Vegan Weight Loss Menu

Black rice adds contrast and antioxidants to this soup.

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Vegan, High Fiber Diet
On Tuesday I introduced our Vegan, High Fiber Diet to help shed some of those holiday pounds. Below is a sample high fiber, weight loss menu featuring a delicious low calorie soup that delivers 8 g of fiber by itself or 11 g of fiber when served with a very interesting black rice that I discovered this week.

Black Rice
I'm usually not an impulse shopper, especially in Costco where they typically sample all kinds of foods that I'd never eat. But this week they were handing out black rice cooked with some cranberries and pine nuts. I was hooked and immediately picked up a 4 pound bag of black rice - probably enough to last me several years!

1/4 cup dry black rice provides:
160 calories
1.5 g total fat, 0 saturated fat
0 mg cholesterol
36 g carbohydrates
5 g protein
3 g dietary fiber
0 mg sodium

 Black rice tastes a bit sweet and is more delicate than brown rice. You can be sure something this rich in color is packed with antioxidant-rich phytochemicals. 

Black rice cooks like brown rice and can be made on the brown rice setting on your rice cooker.

Orange-Ginger Butternut Squash and Dahl Soup with Black Rice
Vegan, Gluten Free
[makes 6 servings]
Requires a blender

1 cup uncooked, black rice (you can use any rice, of course)
2 teaspoons extra virgin olive oil
1 medium onion, chopped
3 cloves garlic, chopped
2 tablespoons chopped, fresh ginger root
5 cups vegetable broth ( or 5 cups water plus 1 large Rapunzel vegan bouillon cube)
1 orange, zested and juiced (about 2 teaspoons zest and 6 tablespoons juice)
1 bay leaf
3 pound butternut squash, peeled and cubed (about 8 cups)
1 cup red lentil Dahl
1/4 teaspoon salt or to taste
1/4 teaspoon black pepper or to taste

Cook the rice according to manufacturers directions. If you have a rice cooker, prepare it on the brown rice setting.

Heat the olive oil in a large soup pot.  Add the onions and cook until they begin to soften, about 5 minutes. Add the garlic and ginger and cook another 2 minutes.

Add the broth, the zest of 1 orange, the bay leaf, butternut squash and red lentils and bring to a boil on high heat. Reduce the heat, cover and cook on a low boil until the squash and lentils are soft, about 30 minutes.

Add broth, squash and dahl.

Cook until soft, about 30 minutes.

Place the soup in a blender and, in batches, process until smooth. Return soup to the pot.

Blend until smooth.

Stir in the orange juice and season with salt and pepper to taste.

Serve the soup topped with mini scoops of black (or brown) rice. 

Per serving (without rice): 232 calories, 3 g total fat, 1 g saturated fat, 143 mg omega-3 and 472 mg omega-6 fatty acids, 10 g protein, 45 g carbohydrates, 8 g dietary fiber and 445 mg of sodium. 
 Per serving (with rice): 339 calories, 4 g total fat, 1 g saturated fat, 143 mg omega-3 and 472 mg omega-6 fatty acids*, 15 g protein, 81 g carbohydrates, 11g dietary fiber and 445 mg of sodium.
* essential fatty acids do not include contribution from black rice since that information is not available from the manufacturer.

Today's Vegan, High Fiber, Weight Loss Menu    

Today's menu provides around 1200 calories and 38 grams of fiber. If you are shooting for 1500 calories, you can add a snack in the afternoon of fruit and a handful of walnuts or a container of non-dairy yogurt.

Drink a glass of water upon waking, before each meal and between each meal and aim for 8 glasses a day.

Breakfast
* A hearty bowl of oatmeal with bananas, English walnuts and raisins 
* Green tea or black coffee 

This delicious oatmeal recipe keeps you full all morning!

Lunch
* Hummus sandwich with avocado, roasted red pepper, thinly sliced cucumber and sprouts on whole grain bread

Substitute your favorite veggies if you like such as:
artichoke hearts, kalimata olives, butter lettuce, etc.

Dinner
* Tossed green salad with low fat dressing
* Large bowl of butternut squash and dahl soup with scoops of black rice (see recipe above)

Place mini-scoops of black rice on top of the soup.

Snack
* 3 cups air-popped popcorn

Wild Rice And Aduki Bean Stuffed Acorn Squash Topped With Low Sugar Orange-Cranberry Sauce, A Great Vegan And Gluten Free Entrée For The Holidays!

Stuffed acorn squash makes an attractive holiday entrée.

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Satisfying your Thanksgiving Guests 
Entertaining is far more complicated than it used to be. Besides people avoiding meat because of ethical or health reasons, far more people are passing on wheat, dairy, nuts, soy, etc. because of food allergies. If you are having a large holiday dinner for Thanksgiving, Hanukkah or Christmas, I can almost guarantee you that one of your guests will have some kind of eating restriction or preference. 
Always ask your guests ahead of time if they have food preferences or allergies so that it doesn't come as a big surprise when they arrive at your house and say, "oh by the way, I don't eat .....". It's best to know beforehand so that you can prepare something special or even ask them to bring a dish to share. 
Here's a recipe that avoids meat and most allergens and is elegant enough for your holiday menu.

Aduki Beans
The aduki (also called azuki or adzuki) is the same bean used in red bean ice cream, commonly served in Japanese restaurants. It's a small and delicate red bean that is easier to digest than other beans with strengthening and balancing qualities. They are traditionally served at festive celebrations and are said to bring good fortune. 
I like buying them from Eden since they are organic and packed in BSP (bisphenol) free lined cans.

1/2 cup serving of Aduki beans provides:
110 calories
7 g protein
19 g carbohydrates
5 g fiber
Only 10 mg sodium
High in Iron, phosphorus, magnesium & folate

Aduki beans are small, delicate red beans.

Here's a low sugar cranberry sauce flavored with orange juice and orange zest that is a great topping for this stuffed acorn squash recipe. But it will complement any Thanksgiving meal. Make it earlier in the day so it has time to cool and thicken. Or, make it the day before and refrigerate after it cools at room temperature.

Low sugar orange-cranberry sauce
Vegan, gluten free
[makes 8 (1/4-cup) servings]

12 oz package of fresh cranberries, washed
1 cup orange juice
1 teaspoon grated orange zest
1/3 cup Sucanat or other organic cane sugar
Liquid stevia to taste for added sweetness

Heat the orange juice, zest and sugar in a small saucepan stirring until the sugar dissolves. 

Add the cranberries and bring to a boil. Reduce to medium heat and cook until all the cranberries pop and the sauce thickens (8 to 10 minutes).

Remove from the heat and add stevia a few drops at a time until it reaches the desired sweetness.  Don't add too much or it can become bitter. I usually add about 8 drops.

Let the cranberry sauce cool at room temperature. It will thicken as it cools. Store in the refrigerator.

Per serving: 66 calories, 0 g fat, 0 g cholesterol, 0 g protein, 16 g carbohydrates and 1.5 g dietary fiber and 1 mg sodium.


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Wild Rice and Aduki Bean Stuffed Acorn Squash
Vegan, gluten and lactose free
[makes 4 servings]

2 cups cooked brown and wild rice mixture
2 acorn squash, vertically cut in half, seeds removed
2 teaspoon extra virgin olive oil
1 cup chopped onions
1 can no salt added aduki beans, drained and rinsed
2 tablespoons gluten free, low sodium soy sauce
2 tablespoons agave nectar
1/4 teaspoon ground black pepper
1/4 cup low sugar cranberry sauce (see recipe above)

Preheat oven to 375 degrees F.

Cook a mixture of wild and brown rice, according to manufacturers directions, enough to yield 2 cups of cooked rice. Meanwhile, cook acorn squash.

Cut acorn squash in half and place on a cookie sheet or shallow roasting pan. Cover with foil and bake until a fork easily pierces the flesh, about 1 hour.

Cut acorn squash in half vertically

Cover with foil

While the squash is baking, heat the oil in a large sauté pan and cook the onions on medium heat until soft and slightly brown, about 5 to 8 minutes.

Add the beans, soy sauce, agave nectar and black pepper and cook for several minutes. Turn off the heat and set aside.

When the squash halves are cooked, remove them from the oven. Scoop out about half of the squash leaving the shell and about 1/2 inch of squash. Chop the removed squash into small pieces.

Add chopped squash to the pan of beans. 

Mixture of beans, onions, squash and seasoning

Stir in the wild rice mixture. 

Stir in the cooked wild and brown rice

Stuff the squash with the bean and rice mixture and cover with foil. Place in the oven and bake until warm, about 15 to 20 minutes.

Cover with foil and bake until heated

Serve with a tablespoon or more of low sugar cranberry sauce. 
Enjoy!

Serve with cranberry sauce

Per serving: 369 calories, 3 g fat, 0.5 g saturated fat, 12 g protein, 76 g carbohydrates, 10.3 g fiber and 374 g sodium.