Children will love this rich yet nutritious dessert made from tapioca pearls! Tapioca is a starch extracted from the root of the cassava plant—a shrubby tropical plant known for its large, tuberous roots. While raw cassava contains naturally occurring compounds that require proper preparation, tapioca pearls are carefully processed to remove these compounds, making them a safe and wholesome ingredient to enjoy in desserts like this one. Top each serving with fresh blueberries or strawberries for a burst of color and antioxidant-rich sweetness.

This recipe is a version of my Lemon Blueberry Pudding. It is delicious served in the fall and wintertime, when pumpkins and other winter squash are in abundance. Any type of cooked winter squash will work in this recipe—try butternut, kabocha, acorn, or buttercup squash! Try topping the cooled pudding with some plain coconut milk yogurt, Greek yogurt, or Whipped Coconut Cream, and some fresh pomegranate arils! 

Indulge in this silky-smooth raw chocolate avocado pudding, a rich and nourishing treat that satisfies your chocolate cravings while delivering powerful health benefits. Creamy avocado provides heart-healthy monounsaturated fats, potassium, fiber, and skin-loving antioxidants, while raw cacao powder is a true superfood, packed with magnesium, iron, and mood-boosting compounds like theobromine. Naturally sweetened and loaded with nutrients, this decadent yet wholesome dessert is a perfect way to enjoy chocolate guilt-free!

Using agar flakes or gelatin and organic fruit juice creates a nutritious dessert without all of the sugar, artificial flavors, and dyes found in packaged Jell-O mixes. This recipe makes for a light, nutritious dessert or snack that children will love. Try pouring it into parfait glasses with sliced cherries at the bottom. Sprinkle the top with shredded organic coconut for a deliciously simple dessert.

These healthful and easy-to-make little treats are always a crowd pleaser. They can be made a day ahead of time and stored in a covered container in your refrigerator until ready to serve.

Amaranth is an ancient Aztec grain that is rich in protein and calcium. Amaranth releases a lot of starch while it is cooking, creating a soupier cooked grain than a fluffy one. It is best not add salt to amaranth while it is cooking or it will not absorb enough water to become tender.

Rice with just the hull removed is brown rice. Rice with the hull, bran, and germ removed is white rice. There are a few different long grain brown rice varieties to choose from: Long grain, jasmine, and basmati.

Serve this rice with a hearty bean soup or use it to make sushi rolls. You may want to make a half batch of this recipe if serving for only a small number of people. The amount of water can vary in this recipe depending on whether or not you have soaked the grains overnight—use 4 ½ cups of water if the rice has been soaked or 6 cups of water for unsoaked rice.

Wild rice is a grass that grows in small lakes and slow-flowing streams and is native to North America. Native Americans harvested wild rice by canoeing into a stand of plants and bending the ripe grain heads with wooden sticks, called knockers, to get the rice into the canoe. Wild rice is closely related to true rice as both share the same tribe, Oryzeae. Wild rice is higher in protein than regular brown rice and contains a high amount of zinc. Cooked wild rice can be added to soups, made into grain pilafs, or stuffed into cooked winter squash.

Buckwheat can either be found raw or roasted at your local co-op or health food store. The roasted version of buckwheat is called Kasha. Both have a strong and hearty flavor that lends well for cold weather eating.

Millet is a small, round, yellow grain with a sweet, earthy taste. It is one of the oldest known grains consumed by humans. Millet is easily digested and is also one of the least allergenic grains. Millet can be beneficial for destroying harmful yeasts and bacteria in the gut.

Oats, or Avena Sativa, originated in Asia and have been cultivated throughout the world for over two thousand years. Oat groats are simply the hulled version of oats. Oats contain a specific fiber known as beta-glucan, which can significantly lower cholesterol levels and help to prevent heart disease. Oats contain antioxidant compounds called avenanthramides, which help to prevent free radicals from damaging LDL cholesterol, thus reducing the risk of heart disease. If you are gluten sensitive, be sure to purchase organic Certified Gluten-Free Oats.

Quinoa, pronounced KEEN-WAH, comes from the Andes Mountains in South America where it was once a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious, light nutty flavor. Quinoa makes wonderful grain salads or is great served with a vegetable and bean stew.

Teff is a very tiny grain that is available in three colors―white, red, or brown⎯each with its own distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was cultivated as a staple grain for the Ethiopians. It is now grown in the Snake River Valley of Idaho.

Serve this colorful, nutrient-dense noodle dish as part of a balanced dinner, or pack it in your child's lunchbox! It also make a perfect potluck dish. Buckwheat does not contain any gluten even though the name implies so. Though if you are gluten-sensitive, be sure to use 100% buckwheat soba noodles that are also certified gluten-free. Brown rice noodles can easily replace the buckwheat noodles in this recipe if needed. 

Serve this easy-to-make dish with some grilled chicken or fish, and steamed broccoli for a complete meal. Brown rice noodles come in a variety of shapes and sizes, any of which can be used in this recipe. You can easily substitute the cashew butter in the sauce for organic unsalted peanut butter or almond butter if you would like.

This tasty rice dish is delicious served with a Vegetable Curry and Red Lentil Dal. If you cannot find brown jasmine rice in your area, then use brown basmati rice instead.

Serve this dish as part of a light summer meal or for a simple lunch. If you cannot find French lentils you may substitute green or brown lentils instead. This salad will keep in a covered container in the refrigerator for up to 5 days.

Serve this Mediterranean-style dish with the Herb Roasted Halibut and this Raw Cauliflower, Lemon, and Leek Salad for a complete meal.

Serve this flavorful brown rice dish with cooked Black Beans and Guacamole for a nutritious vegetarian meal!

This dish is a fun way to dress up plain brown rice. Use brown basmati rice if you cannot find brown jasmine rice. Using leftover cooked rice will significantly cut down on cooking time! Serve with any type of Thai coconut curry, grilled chicken, or sautéed tofu. 

This zesty grain salad is very easy to prepare. The combination of the raw kale and red pepper with the cooked wild rice creates a nice flavor and texture combination. I love using green curly kale with the ribs removed for this recipe. Serve with sliced Baked Chicken Breasts for a simple, nourishing meal.

This recipe is great for Holiday gatherings or as a warm autumn meal. Try adding some sliced organic sausages to the rice mixture for a little extra flavor and protein if desired. Cooked lentils also make a great addition to the stuffing!

This yummy Thai style quinoa dish is delicious served on its own, or serve it with the Raw Thai Kale Slaw and baked wild salmon for a balanced meal.

A composed salad is one in which ingredients are arranged on a platter instead of being tossed together. Composed salads are a beautiful way to present nourishing ingredients! I like to use the bright green, round castelvetrano olives in the recipe, though any high quality olive will do. Often times we will steam a large amount of fresh greens, such as chard or kale, and add it to this meal. Other lovely additions are Balsamic Roasted Beets, or Massaged Kale.

This quinoa salad is bursting with fresh Mediterranean flavors. It is great to take to a potluck or dinner party! This grain dish is best served shortly after it has been made, otherwise the pumpkin seeds will begin to lose their “crunch” after a while. You may use any type of white beans, though I prefer to use cannellini beans beans in this dish.

This zesty salad bursts with flavor from fresh lime juice, ground cumin, and fresh cilantro—making it the perfect energizing meal for warm days or anytime you need a lift without the weight of a heavier dish. Rich in fiber and plant-based protein, it’s deeply satisfying yet light on the body.

This quinoa salad makes a great addition to any summer picnic. Any fresh summer vegetables that you have on hand work well here. Try adding diced summer squash, fresh shelled peas, or thinly sliced kale leaves. You can use either leftover cooked sweet corn or raw corn cut right off the cob. They both work great, but I prefer the taste and texture of the raw corn.

This flavorful grain salad is perfect for the holidays. It can be made up to a day ahead of time, just wait to add the pecans until ready to serve.

You will need a food processor to make these. You can make the patties up to 3 days ahead of time and store them in between pieces of waxed paper in a storage container in your refrigerator. Serve millet patties with Barbecued Navy Beans and thinly sliced green cabbage (or napa cabbage) tossed with my Cilantro Vinaigrette.

Serve this vegetable-rich whole grain dish with a fresh garden salad tossed with my Herbal Vinaigrette for a simple summer meal.

Polenta is made from coarsely ground cornmeal. It can be served with fish or chicken dishes or simply with a red sauce on top of it. You can also double this batch, pour it into a 9x13-inch pan, and then use it as an alternative gluten-free pizza crust. Simply top the polenta with pizza sauce, your favorite sautéed vegetables, and some organic grated cheese if you wish. Follow the directions for baking below.

Baked beans have always been part of our summer family picnics. We like to serve them with a cabbage slaw such as the Kohlrabi Coleslaw and a potato salad, such as the Purple Potato Salad. Baked beans freeze well, so if you have leftovers you cannot finish within a few days, try freezing the remainder in portion-sized containers. Just reheat in a small covered saucepan on the stove.

Casseroles are oh-so comforting to serve on a cold winter’s evening. I like to serve this over cooked quinoa with sautéed dark leafy greens or sautéed cabbage or with an arugula salad. Black beans are high in polyphenols called anthocyanins. This is what gives black beans their dark purplish-black color.

A simple homemade enchilada sauce with dried ancho chili peppers, ground cumin, and garlic balances the enchilada filling made from creamy baked butternut squash and cooked pinto beans. Top with grated sharp cheddar or jack cheese for a nourishing, vegetarian meal!

This is a spin on the classic Southern red beans and rice. Here I use cooked quinoa and cooked beans for a meal than can be made in about 15 minutes. If desired, you can add about two organic chopped andouille sausages to the onion and pepper mixture. Serve with braised collard greens or steamed broccoli for a balanced meal. If you don’t have any cooked quinoa on hand already, you’ll need to cook one cup for this recipe.

Chana Masala is a very common North Indian dish typically served over basmati rice with a yogurt-cucumber sauce on top. My version might not be authentic, but it is still lip-smackin’ good! Sometimes I will add chopped red potatoes and spinach to this recipe too. I usually serve it over brown basmati rice with a slew of other Indian dishes and a bowl of Raita on the side.

Curry is definitely a staple in our house. Our children will eat anything flavored with curry spices. This quick curry can easily be whipped up for a weeknight dinner. Try adding cooked garbanzo beans, cubed tofu, or chopped chicken breasts to boost the protein. Use any vegetables you have on hand, just keep in mind the total amounts. You may need to add extra coconut milk, water, and spices to compensate for any additional ingredients.

This is one of our family’s favorite weekday meals. We serve the beans over cooked brown basmati rice or with sprouted corn tortillas and then offer a variety of toppings such as Salsa Fresca or Pico De Gallo, sliced avocados, thinly sliced romaine lettuce, sliced black olives, and fresh lime wedges.

This recipe is very quick to prepare and requires few ingredients. Mung beans don’t require any soaking so you can easily get dinner on the table with little thought beforehand. This recipe is very versatile. Add different vegetables towards the end of cooking, such as, chopped zucchini, chopped tomatoes, diced hot peppers, fresh or frozen peas, chopped cauliflower, or whatever you have on hand that needs to be used up! Serve this nutritious and easy to digest dal over cooked long grain brown rice.