In a large bowl, combine the following ingredients and soak for 12 – 24 hours:

8 cups rolled oats

1 cup coconut oil or butter

1 cup honey

3 tablespoons whey (you can sub lemon juice or cider vinegar)

Then add these ingredients:

1/3 – 1/2 cup maple syrup

2 tablespoons vanilla

2 cups dried flaked coconut

1 cup crispy almonds or pecans

Bake in 2 buttered 9 x 13 pans at 350 degrees or dehydrate until crispy.

This same grain-soaking method can be used to make a delicious fruit crisp…


I like to have the ingredients for this simple recipe on hand for days that I don’t really feel like cooking.  Since all the ingredients can be kept in the freezer or pantry, it’s also good for extending time between grocery trips.  It can be prepared in a matter of minutes, it’s a real kid pleaser, and gets five stars for compliance to all the Nourishing Traditions principles.

4 cups shredded, roasted chicken

6 tablespoons coconut oil or butter, divided

1 medium onion, diced

1  7 oz. can chopped green chiles or 1 tablespoon chopped fresh green chiles

1 tablespoon chili powder

1 tablespoon cumin

1/4 teaspoon cayenne

1/2 cup chicken stock

4 cups grated Monterrey Jack cheese

12 sprouted wheat tortillas (burrito size) – such as Alvarado Street Bakery

Heat 2 tablespoons of coconut oil or butter in a large skillet over medium heat.  Add the diced onion and cook for about 5 minutes, or until soft.  Add the chicken, green chilies, chili powder, cumin, cayenne, and chicken stock.   Cover and simmer on low for about 10 minutes.  Uncover and continue to simmer until most of the liquid has evaporated.

In another large skillet, melt about 1/2 tablespoon butter or coconut oil over medium heat, and distribute it evenly throughout the pan. Place 1 tortilla in the pan,  spread a scant half cup of cheese over half the tortilla and a scant half cup of the chicken mixture over the cheese.  Cook until the cheese is melted, 1 – 2 minutes.  Fold the tortilla in half over the filling, remove it from the pan, and cut into wedges.  Repeat with each tortilla.

Serve with guacamole, sour cream and salsa.

Serves about 6 people.

A summer staple in our house, this salad has all the qualities of a perfect summer lunch:  cold, refreshing and easy to prepare ahead of time.  Although quinoa (pronounced KEEN wa) is not technically a grain, Nourishing Traditions recommends soaking it for at least 12 hours before cooking.

1 cup dry green lentils, soaked overnight in 2 cups water + 1 tablespoon lemon juice

1 cup quinoa, soaked overnight in 1 3/4 cups water + 1 tablespoon lemon juice

1/4 cup olive oil

1/4 cup fresh lemon juice

2 cloves garlic, crushed

1 teaspoon salt

1/2 teaspoon oregano

2 tablespoons minced fresh mint (or 2 t. dry mint)

3 tablespoons minced fresh dill (or 3 t. dry dill)

black pepper to taste

1 small bell pepper, diced

1/4 cup packed minced fresh parsley

1/3 cup finely minced red onion

1 stalk celery, minced

1/2 cup (2 oz) feta cheese, crumbled

1 tablespoon ground flax seeds

1 cup grape tomatoes, halved

1/2 cup chopped toasted walnuts

In two separate covered pots, bring lentils and quinoa to a boil.  Reduce heat to low and cook for 5 minutes.  Turn off heat and allow to finish cooking.  If necessary, drain the lentils.  Let the quinoa and lentils cool, uncovered, for 30 minutes or so.

In a large mixing bowl, combine all the remaining ingredients except for the tomato and walnuts.  Add the lentils and quinoa, stirring to combine.  Chill, covered, for about 4 hours.

Just before serving, top with the sliced grape tomatoes and walnuts.

I fell in love with this salad dressing last summer, putting it on everything from Mexican salads to Chinese and everything in between!  I’m not sure if rice wine vinegar fits Nourishing Traditions principles or not.  It does add an Asian flavor, but the dressing is equally good with a good raw apple cider vinegar, like Braggs.

If you process all the ingredients in a Vita Mix, you won’t need to chop the ginger or the chipotle chile.  Alternatively, combine by hand.

1/4 cup rice wine vinegar (or raw apple cider vinegar)

2 tablespoons peanut butter

1 tablespoon chopped fresh ginger

1/2 chipotle chile (see note)

1 tablespoon soy sauce

1 tablespoon honey

2 teaspoons natural sesame oil

1/2 cup extra virgin olive oil

salt and black pepper to taste

Note:  Chipotle chilies come in a can and can be found in the Latin American section of most grocery stores.  Once you’ve opened the can, store any leftover chilies in a small container in the freezer to use in small quantities as needed.

Scones are always a welcome addition at our breakfast table, and these in particular received raves from my children.  Made in the true Nourishing Traditions style of pre-soaking the grains to break down phytic acid, these spicy scones incorporate barley flour in addition to the whole wheat; however you can use all whole wheat flour instead.

Mixing the dough for a recipe like this can be a pain since you have to combine a stiff lump of soaked flour with the rest of the ingredients.  I use my Vita Mix, set on the lowest setting, for the task, and many people have good success using food processors.  A word of caution:  If you double the recipe, be careful not to overload your Vita Mix or food processor, and only process one recipe at a time.

Mix together and soak overnight, or for 8-12 hours:

1 cup freshly ground barley flour

1 cup freshly ground whole wheat pastry flour

3/4 cup kefir or yogurt

After the soaking is complete, butter a cookie sheet or baking stone and preheat the oven to 350 degrees.

Mixing the dough:

1 egg

1/4 cup rapadura

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

2 teaspoons grated orange zest (see tip)

1/2 teaspoon salt

1 teaspoon baking soda

1/4 pound (1 stick) butter, grated or cut into small pieces

Break the soaked flour into small chunks before adding to a Vita Mix or food processor.  Then add the remaining ingredients.  Process on low until just combined.  Drop by rounded tablespoonfulls onto the prepared baking sheet, about 2 inches apart.  Bake for 10-12 minutes or until the centers are firm and tops are golden.

Makes about 8 medium to large scones.

Tip:  I keep a resealable bag of organic orange rinds in my freezer for recipes like this.  It isn’t often that I have organic oranges on hand at the same time I want to make this recipe!

Cauliflower is one of those vegetables I’d never paid much attention to.  Sure, it’s nutritious, containing some of the same amazing health benefits as broccoli, but boiled cauliflower?  Blah!

After the birth of one of our daughters, my friend Lia made a dinner for our family which included this cauliflower, and my husband, who had never cared for cauliflower before, made certain that I got hold of this recipe.  Cauliflower has become one of our most loved vegetables.  We like it best served with Nourishing Traditions’ Spicy Meatloaf or a simple roasted chicken.

1 head cauliflower, with the bottom cut flat

4 tablespoons softened butter

1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed

1 teaspoon grated fresh lemon peel (See tip)

1 clove garlic, crushed

½ teaspoon ground cumin

¼ teaspoon salt

Black pepper to taste

Mix together the butter and seasonings.  Rub all over the cauliflower.

Bake in a covered casserole dish at 350 degrees for 1 hour and 15 minutes.

Tip:  I keep a resealable bag full of lemon rinds (leftover from juicing) in the freezer to have on hand for recipes like this.  I actually think they’re easier to grate when they’re frozen.

My daughter Emma invented this recipe on movie night last fall, and since it’s similar to a candy recipe, with specific instructions on boiling, I didn’t expect it to work – but it did! Good job, Emma – it’s a real treat! (And I never would have thought of it.)

8 cups popped popcorn

3/4 cup rapadura

6 tablespoons butter

3 tablespoons honey

1/4 teaspoon baking soda

1/4 teaspoon vanilla

Butter 2 9×13 baking pans and preheat the oven to 300 degrees.

Place the popcorn in a large mixing bowl.

In a heavy saucepan mix the butter, honey and rapadura. Cook and stir over medium heat until it boils. Then turn the heat down a little and continue boiling, without stirring, for 5 more minutes.

Remove the pan from heat. Stir in the baking soda and vanilla, and pour the whole mixture over the popcorn, stirring to coat.

Pour the popcorn into the prepared 9×13 pans and bake for 15 minutes. Remove from the pan onto buttered foil to cool. Makes 8 cups.