Sweet Peppers and Wild Rice

Sweet Pepper Wild Rice Salad

½ cup uncooked wild rice

1 can (14.5 oz) chicken broth, divided

1 ¼ cups water, divided

¾ cup uncooked long grain rice

1 medium sweet red pepper, chopped

1 medium sweet yellow pepper, chopped

1 medium zucchini, chopped

2 tbsp olive oil, divided

4 green onions, chopped

½ tsp salt

¼ tsp pepper

2 tbsp lemon juice


In a small saucepan, combine the wild rice, 1 cup broth and 1/2 cup water.  Bring to a boil.  Reduce heat; cover and simmer for 50-60 minutes or until rice is tender.

Meanwhile, in a large saucepan, combine the long grain rice and remaining broth and water.  Bring to a boil.  Reduce heat; cover and simmer for 15-18 minutes or until rice is tender.

In a large nonstick skillet, saute the peppers and zucchini in 1 tbsp oil for 3 minutes.  Add onions; saute 1-2 minutes longer or until vegies are tender.  Transfer to a large bowl.

Drain wild rice if necessary; stir into vegie mixture.  Stir in white rice.  Sprinkle with salt and pepper.  Drizzle with lemon juice and remaining oil; toss to coat.  Serve warm or at room temperature.



West African Stew


  • 1 tablespoon vegetable oil
  • 2 cups sliced onions
  • 2 cloves garlic, minced
  • 1 pound sweet potato, peeled and cut into 1/4-inch half slices
  • 1 large tomato, coarsely chopped
  • 1/2 cup raisins
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon crushed red pepper
  • 1 (10.5 ounce) can condensed cream mushroom
  • 1/2 cup water
  • 1 (15 ounce) can chick peas (garbanzo beans), rinsed and drained
  • 4 cups coarsely chopped spinach


  1. Heat oil in skillet. Add onion and garlic. Cook until onion is tender.
  2. Add potatoes and tomatoes. Cook 5 minutes. Add raisins, cinnamon, red pepper, broth and water. Heat to a boil. Cover and cook over low heat 15 minutes.
  3. Add chickpeas and spinach. Heat through. Serve over cooked rice or couscous, if desired.



Crock Pot Steel Cut Oats

Crock Pot Steel Cut Irish Oatmeal

Required ingredients:

  • 1 c. steel cut (Irish) oats
  • 4 c. skim milk, soy milk, rice milk, or almond milk

Optional toppings:

  • Dried cranberries
  • Dried figs
  • Raisins
  • Fresh or dried blueberries
  • Maple syrup
  • Brown sugar
  • Coconut milk
  • Banana
  • Strawberries
  • Walnuts
  • Almonds
  • Ground flax
  • Wheat Germ

In a slow cooker, combine all required ingredients and set to low heat. Cover and let cook for 6 to 9 hours.

Stir and remove to serving bowls. This method works best if started before you go to bed. Then your oatmeal will be finished by morning.

Add toppings right before you eat the oatmeal.



Overnight Oatmeal

Overnight Oatmeal


  • 1 cup oatmeal
  • 1 cup milk (soy, almond, cows, etc.)
  • 1/4 cup plain yogurt
  • 1 apple chopped
  • 2 tablespoon chia seeds, or 1/4 cup walnuts
  • vanilla extract
  • cinnamon

Directions:  Combine all ingredients in a bowl.  Cover and place in refrigerator over night.  It will be ready to eat in the morning.  If using chia seeds, add about another 1/4 cup of milk since they absorb a lot of fluid too.



Quinoa and Vegetable Hash with Eggs

Quinoa and Vegetable Hash with Eggs


  • 2 tablespoons olive oil
  • 1 medium onion
  • 2 cups cubed and cooked sweet potatoes
  • ¼ cup fresh parsley
  • 3 cups cooked quinoa
  • 2 eggs
  • Salt, pepper, and grated parmesan cheese


I also like to add a few extra garden vegetables if I have them on hand such as zucchini, summer squash, and spinach, etc.


  1. place oil and onion in a skillet and sauté
  2. add cooked sweet potatoes and parsely, sauté until the edges of the potatoes are brown (if adding additional veggies, add them at this time too)
  3. add cooked quinoa, salt, pepper and cheese to taste
  4. in a separate pan, cook the eggs as you like.
  5. Divide dish in half and put on egg over the hash.

Corn Bread


  • 1 cup flour (see note to make it gluten free)
  • 1 cup cornmeal
  • ¼ cup sugar
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 1 cup buttermilk
  • ¼ butter, melted and then cooled
  • 1 egg



  • Combine all ingredients from salt up
  • Whisk remaining ingredients and add to dry mixture
  • Bake at 375 for 25 minutes


Note – to make this gluten free, take 1 cup of oats and put in a food processor until it becomes flour consistency.