Begin healthy in the morning

This past Saturday I went to a wonderful event with good food, fabulous music and a fun group of people. Yet, I sat next one of my friends and trying to convince him to go home. Work stress had gotten the better of him and he looked like if he didn’t relax, he would need serious medical attention soon.

Thankfully, the chorus of voices urging him to go home eventually won out. He later told me that home was only the first stop. He ended up in the emergency room until 3 a.m. His blood pressure had sky rocketed and his was dehydrated.

I’m grateful that when I talked with him on Monday he said he needed to change his habits and he asked me to help him. So when we chatted, we talked a little bit about food. He rarely cooks and doesn’t eat leftovers. I see challenges ahead, but let’s start with a simple breakfast.

One of my favorite breakfasts, and one of the most filling, has become a warm bowl of some sort of grain with fresh fruit and toasted nuts. Here’s an easy way to prepare it.

Breakfast Bowl

Choose your grain—steel-cut oats, quinoa, etc. I also like Bob’s Red Mill 10-Grain Hot Cereal. Follow cooking directions.
As the cereal cooks, prepare some in-season fruit. This week I peeled and chopped a juicy peach for mine.

Choose a raw, unsalted nut or seed (pumpkin is goo) to toast on the stovetop over medium-low heat. How long it takes depends on your nut. For example, slivered almonds cook quickly; chopped walnuts take longer.

Put grain in breakfast bowl and add as much or as little milk as you like. Sprinkle a tad of salt and as much cinnamon as you prefer. Add fruit and stir. Taste for sweetness. If it needs more, add honey or organic maple syrup. Top with nuts.

Enjoy! It will keep you satisfied with no problem until lunch as it also gives you a good start on your portion of fiber for the day.

Lime-scented quinoa salad

Okay, you caught me. My friend Maria asked for the recipe to the salad I made last week. I sort of made it up as I went but I’m going to make an attempt here to put measurements to what I did. I hope it turns out well. If not, adjust it to your tastes!

Lime-scented quinoa salad

1 cup cooked lentils
1 ½ cups cooked quinoa
1 cup blanched asparagus
1 handful fresh cilantro
1 sprig of spicy oregano
1 lime, juiced

Mix together all ingredients with the lime juice. Add a little salt and pepper. Taste for seasonings. You might want more herbs or lime juice. Chill and serve cold. It’s quite refreshing!\

I’m thinking about adding some toasted pumpkin seeds next time; sometimes it’s nice to have that crunch.


If you ever try one of my recipes and discover a different measurement works better, please do share with me. I’m a recipe-writing novice so I appreciate every experience another cook wants to relay.

Bean and Grain Lunch Bowl

One of the great benefits of gardening is that it allows for experimenting with cooking creativity. When something is growing plentifully in my garden, I don’t feel at all guilty about cutting it and trying it in a new recipe knowing it might totally flop. Since I hadn’t cooked in a few days, today I decided it was time for creativity and experimentation.

My inspiration was beans and garlic scapes. I had been craving beans of any sort for a few days. They’re such nutrient-filled little packages that I’m always promising myself I’ll eat them more often then forgetting to do so.

Garlic scapes are the seed pods that develop on top of garlic stalks in early June. The stalk curls and if you leave the scape, I think it will turn into a flower. To get larger garlic bulbs, cut the scape so the plant’s energy will go the bulb.

After cutting the scapes I was enraptured by the garlic fragrance and wanted to cook with them. So I decided it could probably enhance an easy lunch. Here’s what I created.

Bean and Grain Lunch Bowl

Put some lentils on to cook (if using another bean, it will likely need more cooking time). Add vegetable broth and one garlic scape with outer skin removed, leaving the still developing flower. Bring to boil then turn to simmer until done, approximately 30 minutes.

Slice medium onion and caramelize or sauté (depending on how much time you have since caramelizing takes longer). Chop one cup Swiss chard and add to onions. Measure 2/3 cups tomatoes (preferably home-canned but store-bought should work) and add to mixture. Cook on low heat until you develop a nice mixture.

Cook quinoa in water five minutes. If using another grain, allow for whatever cooking time it requires.

If you grow herbs or have some fresh from the farmer’s market or store, pick out some of your favorites. I cut some cilantro, parsley and chives. Cut them directly into your lunch bowl.

When all ingredients are cooked, spoon out equal amounts from each ingredient into bowl with the herbs. Mix and eat.

I found this to be delicious, although I didn’t get a strong garlic flavor, which surprised me. It was also quite filling and packed with everything good for me, so if I eat a piece of cake later, I won’t feel guilty.

I still have more garlic scapes in the kitchen. The creative experimentation will continue.