PorridgeAmaranth seeds may be tiny but they are nutrition powerhouses.  These tiny little seeds are a great source of protein ( 9g per 1 cooked cup) as well as contain iron, magnesium, zinc and fiber.  Unlike other grains, they also provide the essential amino acid, lysine.  Most people get enough lysine from meats, cheese, fish and eggs but if you are vegan or an athlete you should make sure you get sufficient amounts of this protein builder.

It’s also gluten free, for those sensitive or intolerant to gluten.

Instead of the same cereal or oatmeal for breakfast, try this great nourishing breakfast.

Makes 2 Servings


1/2 cup Amaranth

1 1/2 cup water

1/4 cup skim milk, unsweetened soy milk or unsweetened almond milk

1 Tbsp of honey or agave syrup

1/4 cup dried cranberries or raisins

1/4 cup chopped walnuts


1. Add water and amaranth into a small saucepan and bring to a boil. Reduce heat to simmer and cook for about 20-30 minutes, stirring occasionally.

2.  Add milk, honey, dried fruit and nuts.  Serve.



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I was going through my old recipes when I discovered this delicious treat.  Socca is popular in the south of France, where it’s eaten hot off the griddle with a cool glass of wine.  Besides the fact this recipe only requires 3 ingredients (not counting the salt and pepper), it’s so easy to make.  The thinner you make them, the crispier and better they taste.

Makes 8 servings


2 cups garbanzo bean flour

3 Tbsp olive oil

2 1/4 cup water

1/2 tsp salt

pepper to taste



1. In a blender mix flour, olive oil, water and salt until smooth.

2.  Heat a 10-12 inch cast iron skillet to medium-high heat.  When pan is hot enough for a drop of water to dance on surface, brush generously with olive oil.  Pour enough batter into skillet until surface is covered.  It should be as thin as a crepe, about 1/8 inch thick.

3.  Sprinkle with salt and pepper and cook until the top is dry and bottom is lightly browned.  You can use a spatula to lift part of the Socca to look underneath.

4. Flip over to other side and cook for about a minute.  Slide onto plate and eat while hot. You can also cut it into random-shaped pieces, which is how it’s done in France. Serve with a leafy green salad and some wine.


Per serving: 162 calories, Fat: 8g, Cholesterol: 0g, Sodium: 19mg, Carbohydrates: 18g, Fiber: 5g,  Sugar: 3g, Protein: 6g

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A stack of Wheat Tortillas

My rustic wheat tortillas

I’ve tried many of my own versions of wheat tortillas, some good, some not so good but I really love this recipe from Diana Kennedy’s book The Art of Mexican Cooking.

Instead of using vegetable shortening I’m using coconut oil.  The verdict is still out on the touted benefits of coconut oil, it’s been found to increase the good (HDL) as well as the bad (LDL) cholesterol but does not seem to affect the overall ratio of the two.

Regardless, it’s a saturated fat and should be used in moderation (no more than 10% a day should come from saturated fat).

And don’t worry about getting the shape perfectly round, that comes with years of practice, or never, like with me but it doesn’t matter, they will look rustic and still taste delicious.



1/2 tsp sea salt

1/2 cup warm water

1 1/3 cup all purpose or bread flour

2/3 cup whole wheat flour

3 Tbsp coconut oil (I keep mine refrigerated and take it out a few hours before use)



1. Stir the salt into the warm water.

2.  Mix the two flours into a large mixing bowl.

3.  Add coconut oil, one tablespoon at a time, and work into flour.  Mixture should be crumbly.

4.  Gradually at water into mixing bowl and start kneading.  Knead for about 3-4 minutes.

5. Cover with saran wrap and let sit for a minimum of 30 minutes.

6. Heat a cast iron skillet, comal, griddle or non-stick skillet to medium heat.

7.  Divide dough into about 8-10 pieces and roll into small balls.

8.  Take one of the balls and press into a small circle.  Roll out with a rolling pin into approximately a 5 inch circle.

9.  Place tortilla into heated skillet and cook for about 10-15 seconds.  It should be speckled and opaque.

10.  Turn over and cook other side for about another 10 seconds.  If the tortilla smokes or burns turn down heat and flip tortilla over.

Serve immediately.  Left-over tortillas can be reheated in the skillet before serving.

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Oatmeal, walnuts and raisins in a bowl

People tend to shy away from steel-cut oatmeal because it takes a long time to cook,  I’m not going to tell you otherwise.  It takes about 30-40 minutes of cooking time. But on weekends or on days when you need to be more than just fueled, spend some extra time to make a breakfast that nourishes and satisfies your body from the inside out.   Eating 3/4 cup of oatmeal a day contains about 3 g soluble fiber and has been found to decrease LDL and total cholesterol levels.


1 cup steel cut oatmeal

4 cups skim milk

1/2 tsp cinnamon

brown sugar or agave



Makes 4 Servings


1.  Bring 4 cups of water or skim milk to a boil.

2.  Slowly add 1 cup of oatmeal, stirring continuously.

3.  Reduce heat to simmer and cook for about 30 minutes, stirring occasionally.

4. Add cinnamon, raisins and sugar/agave as desired.

5.  Serve and top with coarsely chopped walnuts. Enjoy!

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