Spelt Berry Salad with Farmer's Market Veggies

Spelt berries taste very similiar to whole wheat berries or barley. Both of which could be substituted for the spelt berries in the salad.

Basically I made this salad with the veggies in my fridge. So use whatever you have on hand. Other options include toasted nuts and seeds, any type of salad green, beets, roasted red peppers, corn, edamame, cucumbers, mushrooms, etc.

This salad keeps for days in the fridge - great for lunch topped with sliced avocado, a yummy snack, or for dinner with a baked sweet potato and soup.

To make spelt berries
- 1 cup spelt berries, rinsed in a fine mesh strainer
- 5 cups water
- 1 good pinch sea salt
- In a pot, bring spelt berries and water to a boil. Add sea salt and simmer 1 hour. Drain.

Salad Ingredients:
- 1 clove garlic, minced
- 2 tablespoons soy sauce
- 2 tablespoons chopped red onion
- 1 carrot, sliced, chopped, or cut into matchsticks
- 1 celery stalk, chopped
- 2 red radishes, sliced thin
- 1 handful cilantro leaves (or parsley), chopped
- 2 scallions, chopped
- 1 large handful baby arugula leaves
- 3 tablespoons toasted sesame seeds
- 2 tablespoons toasted sesame oil

In a large bowl add garlic and soy sauce. Stir. Add remaining ingredients and stir well. Taste. Add more sesame oil and soy sauce to taste.

For more recipes visit www.GetHealthyWithCarol.com

Blueberry Goodness with Crumble Topping

This is my super-healthy version of a blueberry crumble. The topping is a raw date-nut crumble that is sweet, tender, and delicious (wheat free and gluten free too)! In the photo I have added some fresh organic raspberries.

For blueberry goodness:

1 10 0z bag frozen blueberries (or use fresh when in season)

1/3 cup water

1 teaspoon vanilla extract

pinch sea salt

1/4 cup brown rice syrup

3 tablespoons kuzu root (or arrowroot or cornstarch) dissolved in 3 tablespoons cold water

2 teaspoons lemon juice (use fresh, from a lemon)

In a small saucepan bring the blueberries, water, vanilla, salt and rice syrup to a simmer over medium heat. Taste. Add more brown rice syrup if you desire it to be sweeter. Stir in the dissolved kuzu, arrowroot, or cornstarch. Continue to simmer and stir for about 20 more seconds.

Remove from heat and stir in lemon juice. Pour into a dish to let cool.

Crumble topping:

To a food processor add 1 cup pecans, 1/2 cup pitted dates, and 1/2 teaspoon cinnamon. Pulse until crumbly. Sprinkle on top of the blueberry goodness.

Serves 4

Creamy Carrot Soup with Garlicky Sauteed Greens

Creamy Carrot Soup (dairy free)

with garlic and onion sauteed greens

This is a super creamy soup made without dairy! It's sweet and savory at the same time, and oh-so-satisfying!!

Chop 1 large onion.

Heat 1 tablespoon olive oil in a large pot, over medium heat.

Add onion and 1/8 teaspoon sea salt.

Cook for about 10 minutes, or until onions start to brown, stirring often.

Add 8 carrots, chopped. (No need to peel if you are using organic).

Add 1 cup water and another 1/8 teaspoon sea salt.

Cover and bring to a boil.

Reduce heat and simmer until carrots are very tender, about 30 minutes.

Puree in a blender, adding more water as needed to facilitate blending.

Taste.

Add a bit of honey for a sweeter taste. I also like to sprinkle in some cinnamon and nutmeg.

For the greens:

Wash and dry 1 bunch greens. Here I've used chard. But you can also use kale, collards, bok choi, arugula, spinach, etc.

Set the greens aside.

Slice 1 large red onion.

Heat 1 tablespoon olive oil in a saucepan, over medium heat.

Add onion and 1/8 teaspoon sea salt.

Cook for 10 minutes, stirring often, until onions begin to brown.

Then, add 1 or 2 cloves garlic, minced, and saute for 30 seconds.

Add your greens and 1/4 teaspoon sea salt.

Stir until the greens begin to wilt, and then immediately remove from heat when they reach the doneness you desire. I take them out as soon as they turn bright green and just a bit tender.

Whole Oats Porridge

whole oat groats in their natural state (above)whole oat groats porridge with cinnamon, nutmeg, toasted pecans and dried cranberries

Porridge made from oats is one of my favorite breakfast foods. I like to make them from whole oat groats for a richer and creamier porridge.

Rolled oats come from steam rolled Whole Oat Groats. And steel cut oats come from the whole oat groat as well.

Oat groats take some time to cook, which is probably why they aren't as common, but the delicious taste more than makes up for it - and I have a great cooking method!

Before you go to bed, take 1 cup whole oat groats and add 6 cups water. Bring to a boil. Add a few pinches sea salt, turn off heat, and cover.

In the morning, bring your porridge up to a boil again. Simmer for 30 minutes, stirring occasionally, adding a little water if your porridge gets too thick or starts to stick to the bottom of the pot. You can even simmer for 1 hour if you have the time. The longer you simmer, the creamier it gets!

You can store it in the fridge and re-heat all week for a delicious and healthy breakfast! This recipe makes A LOT of porridge. It's way more economical than buying rolled oats too.

Brown Rice with Leeks

This is a great snack or side dish.

Chop one whole leek from root to tip. Rinse well in a strainer as leeks can be quite dirty.

Saute leek in olive oil with 1 clove crushed garlic and a few pinches sea salt.

Saute only until the leeks just start to wilt and turn bright green - about 1 minute.

Add cooked brown rice (freshly cooked or from the fridge) with a few good dashes soy sauce.

Stir to combine. Taste. Add more soy sauce if needed.

Delicious topped with steamed vegetables!

Almond Butter Delights with Dark Chocolate

Almond Butter Delights with Dark Chocolate

These are a nutritional powerhouse! Loaded with good quality fats and whole grain flour, this is a tasty treat that's good for you too! Packed with nutritionally dense almond butter and ground almonds, they will fill you up fast, and keep you full for hours. Lightly sweetened with pure maple syrup, these are a fantastic healthy mid-afternoon snack for when you're on the go!

For a version of these made with peanut butter visit www.GetHealthyWithCarol.com/Recipes

Ingredients:
½ cup plus 2 tablespoons almond butter
½ cup pure maple syrup
2 tablespoons extra virgin olive oil, or another oil of your choosing
¾ teaspoon pure vanilla extract
2/3 cup white whole wheat flour
1/3 cup almond meal (if you can’t find almond meal to purchase you can grind almonds in a food processor until finely ground).
1 pinch sea salt
½ teaspoon baking soda
¾ cup dark chocolate chips (I like to buy a 72% cocoa chocolate bar and chop it into small pieces)

With a mixer cream:
almond butter
maple syrup
olive oil
vanilla extract

In a separate bowl, whisk:
flour
almond meal
salt
baking soda

Add the dry ingredients to the wet, in 3 batches. Using a spatula give a few stirs between each batch. Stop stirring as soon as flour mixture has been completely incorporated. Do not over mix.

Gently stir in chocolate chips.

Spoon tablespoon sized drops onto a parchment lined baking sheet.

Bake at 350 for 9-10 minutes in the middle oven rack. Test doneness by removing 1 cookie from the oven with a spatula. Turn it upside down onto the counter. The bottom should be slightly to medium golden brown in color. Do not over bake these!

Makes about 38 moist and chewy cookies.

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Vegan Blueberry Corn Muffins

These whole grain muffins are made with corn flour and white whole wheat flour. They are lightly sweetened with maple syrup and chock full of antioxidant blueberries. The lemon zest gives them a mellow lemony kick.

Enjoy for breakfast or a healthy snack! Great for kids lunches too!

Ingredients:
1 cup finely ground cornmeal or corn flour
1 cup whole grain spelt flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon finely ground sea salt
2/3 cup unsweetened soymilk (or water)
1/3 cup extra virgin olive oil
1/3 cup maple syrup
The zest from 1 lemon, finely grated
1 cup fresh or frozen blueberries. If using frozen, defrost and drain in a strainer before using.

Preheat oven to 350 degrees Fahrenheit.

In a large bowl mix together the dry ingredients: corn flour, spelt flour, baking powder, baking soda, and sea salt. Use a wire whisk to incorporate everything very well.

In a separate bowl mix together the wet ingredients: soymilk, oil, maple syrup, and lemon zest.

Add the wet to the dry. Stir gently until almost incorporated. Gently stir in the blueberries. Stir until combined. Do not overmix.

Pour into 12 greased muffins tins. Bake at 350 for 20 minutes, or until a toothpick inserted comes out clean.

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