Black Quinoa Salad

 2/3 cup Black Quinoa

 1 Avocado

 Lemon Juice

 2 Oranges

1 tablespoon chopped Parsley

1 bunch Golden Beets, peeled and diced


For the vinaigrette:

1 teaspoon Gluten-free Honey Dijon Mustard

2 tablespoons White Wine Vinegar

6 tablespoons Olive Oil

• Rinse the quinoa under cold water and drain. Add to a pot with twice the same amount of water (2 x 2/3 cup water). Add salt and bring to a boil. Simmer and cover. Cook for 15 minutes, or until all the water is absorbed. Stop the heat and let rest for 5 minutes. Fluff with a fork and let cool.

• To prepare the vinaigrette, in a small bowl, combine the honey mustard with the white wine vinegar. Add the oil and emulsify with a fork. Season with pepper (note that I don’t add more salt here because the quinoa is already seasoned with salt from cooking).

• Dice avocado. Drizzle with lemon juice to prevent oxidation.

• Peel the oranges and using a sharp knife, remove the white membranes of the oranges; cut it in slices.

• Combine all ingredients in a large bowl and dress with the vinaigrette.

Pink Bean, Quinoa, and Spinach Soup

1-1/2 tablespoons extra virgin olive oil

1 medium onion, finely chopped

8 baby carrots, quartered lengthwise

2 cloves garlic, minced

2 natural, salt-free vegetable bouillon cubes

One 14- to 16-ounce can diced tomatoes

2 teaspoons good-quality curry powder

Pinch of cinnamon

Pinch of ground nutmeg

1/2 cup quinoa

2 cups pink beans, cooked-drained-rinsed (Boise Coop Bulk Aisle)

5 to 6 ounces baby spinach leaves, well rinsed

Salt and freshly ground pepper to taste


Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the carrots and garlic, and continue to sauté until all are golden, about 5 minutes.

Add 6 cups water, followed by the bouillon cubes, tomatoes, quinoa, beans, and spices. Bring to a rapid simmer, then cover and simmer gently for 15 to 20 minutes, or until the quinoa is tender.

Add the spinach and cover. Cook for just a minute or two, until it is wilted, then stir in. Adjust the consistency with a little more water if the soup is too dense; season with salt and pepper and serve.


This recipe has been brought to you by the Boise Coop Promotional Team!!

Thai Heavenly Pineapple Fried Rice (Vegetarian)

1 small can Pineapple Chunks, drained, OR 1 whole pineapple (see instructions below)

3 cups cooked rice, preferably several days old (Tip: if fresh, leave for an hour or more in the refrigerator uncovered)

3-4 Tbsp. Vegetable Stock for stir-frying

2 Shallots, thinly sliced

3 cloves Garlic, finely chopped or pressed

1 red or green Chili, thinly sliced (reduce or leave out if you prefer very mild fried rice)

1 Egg (vegans can omit)*

½ cup frozen Peas

Optional: 1 small Carrot, grated (about 1/4 cup)

½ cup raw unsalted whole Cashews

3 Green Onions, finely sliced

1/3 cup fresh Coriander



Stir-Fry Sauce:

3 Tbps. Wheat-free Tamari

2 tsp. Curry Powder



Mix 1 Tbsp. oil with the rice, using your fingers to separate any chunks into grains. Set aside.

In a cup, stir the wheat-free tamari with the curry powder.

Drizzle 1-2 Tbsp. oil in a wok/large frying pan over medium-high heat. Add shallots, garlic, and chili, stir-frying until fragrant (1 minute). Whenever the wok/pan becomes dry, add a little stock (1/2 to 1 Tbsp. at a time to keep the pan sizzling).

Crack egg (if using) into wok and stir quickly to cook.

Add the carrot, peas, cashews. Stir-fry 1 minute in the same way, adding more stock if needed.

Now add the rice, pineapple chunks, and currents. Drizzle the tamari mixed with curry powder over and gently stir-fry to combine over medium-high to high heat until the rice "dances" (begins to make popping sounds) - about 3 minutes. Tip: Avoid adding any more stock from here on, or your rice will turn out soggy. The wok/pan should be hot and dry.

Remove from heat. Do a taste-test for saltiness, adding a few shakes of salt or up to 2 Tbsp. More tamari, as needed. (If you happen to over-salt the dish, add a squeeze or two of lime juice.)

To serve, top with spring onions and coriander, and ENJOY!
Serves 2 - 4

*Note: Vegans may omit the egg without losing the flavor or nutrients of this great dish (cashews provide the main protein source).

Apple and Spelt Berry Salad

By Liz Allred


1 cup cooked Spelt Berries (cooking instructions below)

2 or 3 Granny Smith or Green Apples, cored and sliced

2 stalks of Celery, sliced

¼ to ½ cup dried Cherries or Cranberries or Raisins

1/3 cup plain Yogurt or Mayonnaise

2 tablespoons Cream Cheese, Ricotta or small curd Cottage Cheese (to thicken it a bit)

2 tablespoons fresh Lime or Lemon juice

2 tablespoons Honey orAgave Nectar

½ to 1 teaspoon Apple Pie Spice, to taste (apple pie spice is a mixture of cinnamon, nutmeg and allspice)


1. To cook the spelt berries, boil 1-1/2 cups water, then add 1/2 cup uncooked spelt berries. Cover and reduce heat. Simmer for about an hour and a half, until tender. Drain any remaining liquid and cool before adding to the salad. (A tip: make a larger batch and put some in the freezer for a future salad).

2. Make the dressing by whisking together or blending until smooth the yogurt or mayo, the cream cheese, lime juice, and honey. Add some apple pie spice. Taste and adjust seasoning as needed.

3. In a large bowl toss the sliced apples, celery, spelt berries and dried cherries with the dressing until everything is coated. Serve immediately or chill first in the refrigerator and then serve.

Teff Polenta

1-3/4 cups Water

2 tablespoons Extra Virgin Olive Oil

7 cloves Garlic, sliced thick

1 cup Onions, coarsely chopped

1 cup Green Peppers, coarsely chopped

2/3 cup Teff grain, uncooked

1/2 teaspoon Salt

2 cups Plum Tomatoes, coarsely chopped

1 cup fresh Basil, coarsely chopped

Grated Parmesan (garnish)


In a small saucepan, bring the water to a boil.

In a 10-inch frying pan add the oil and warm over medium heat. Saute garlic and onion, for 5 minutes, stirring occasionally. Add peppers, and saute for 3 minutes or until peppers are bright green. Stir in the teff grain. Turn off the heat.

Add the boiling water and salt to the frying heat. Set heat to medium and simmer for 2 minutes. Add tomatoes and basil.

Cover and continue simmering for 15 minutes, stirring occasionally, until the water is absorbed. The polenta is done when the teff is no longer crunchy.

Place polenta on a 9 inch pie plate. Garnish with grated parmesan. Allow to cool at least 20 minutes before slicing and serving.

Serves 4 -6

Amaranth Salad with Garbanzo Beans

1 cup cooked Garbanzo Beans
1 cup organic Corn
1 whole Avocado, sliced and peeled
1 cup organic whole Amaranth, rinsed and cooked
1 teaspoon Grape Seed Oil
½ cup chopped organic Peppers, red or yellow or both
2 ripe organic Roma Tomatoes, seeded and sliced. (Grape tomatoes could also work)
½ organic Red Onion, (or green onion is good, too), finely diced
1 handful organic Cilantro
1 handful organic Parsley
1 handful organic Mint (optional, but very nice in the warmer months)
2 tablespoons organic Lemon Juice
1/4 cup Extra Virgin Olive Oil
 1/4 cup Toasted Sesame Oil
2 tablespoons Lemon Rind (optional)
Dash Sea Salt or Himalayan Crystal Salt (very mineral-rich)
Dash non-irradiated Cayenne Pepper


Wash your hands thoroughly-always, but especially for this one.

Boil up 2 cups of water and a dash of salt. Cook the amaranth through: put it in a large bowl, with the grape seed oil and cover with 1 cup of boiling water. Leave the mixture for 40 min, fluffing with a fork to separate the grains from time to time.

If you have missed any slicing or chopping of herbs or veggies, now id the time to catch up.

Before adding the remaining salad ingredients, rub the cooked grains in your hands to remove any lumps. The grains will retain a little crunch.

Toss everything together and season with a dash of cayenne pepper.

Serves 2, with leftovers for lunch.

Green Rice and Grilled Asparagus Salad

1 pound Asparagus - trimmed
1/4 cup Olive Oil
1 Yellow Pepper - seeded and cut in half
1 Red Pepper - seeded and cut in half
¼ cup Orange Juice - plus more if needed
1 clove Garlic - chopped
2 Tablespoons fresh grated Ginger
2 Tablespoons Honey
½ Orange - the zest only
1 Orange - segmented and cut up
¼ teaspoon Wasabi Powder
1 cup Jade Rice
¾ teaspoon Salt
1/3 cup Mixed Nuts, optional

Heat the grill to medium.

Cover and grill the asparagus until lightly browned and crisp tender. Grill the peppers until the skin is blackened all over, about 7 minutes.

Cut the asparagus and the peppers into bite-size pieces.

In food processor or blender, combine the olive oil, orange juice, garlic, ginger, orange zest, honey, and wasabi powder. Process until smooth. Set the dressing aside.

Cook the rice according to the directions below. Add the salt to the rice.

Transfer the cooked rice to large bowl and toss in asparagus and peppers.Pour the dressing over hot rice add veggies and stir.

Preparation and Cooking Instructions for Jade Rice:
Bring  1 ½ cups water or stock to a boil. Add 1 cup of Jade Rice, 2 Tbsp butter or olive oil (optional), and stir. Cover tightly and return to boil. Reduce heat and simmer. Cook for 18-22 minutes. Let rest covered for 5-7 minutes until rice is tender and most grains are slightly split. Drain excess liquid if necessary. Hold in steam table for serving or chill for later service. Reheat by sautéing with any of your favorite herbs, spices and vegetables.

Organic Purple Barley

Note: Adapted from The Hip Chick's Guide to Macrobiotics, by Jessica Porter. Umeboshi (plum) vinegar can be found at the Boise Co-op.

Total time: 1 hour and 10 minutes plus chilling time for the salad
Servings: 6 to 8


2 Tbsp Lemon Juice

1 Tbsp Dijon Mustard

Pinch plus 1/2 teaspoon Sea Salt, divided

1 Tbsp Apple Cider Vinegar 

1 Tbsp Umeboshi Plum Vinegar

1 Tbsp Minced Shallot

1/4 cup Olive Oil

5 cups Water

2 cups Pearl or Hulled Barley

2 Bay Leaves

2 Tbsp chopped Fresh Oregano (or 2 teaspoons dried and crumbled)

1/3 cup pitted and chopped Kalamata Olives

1/3 cup drained Capers

1/2 cup toasted Pine Nuts

1/4 cup finely chopped Green Onions



1. To make the dressing, combine the lemon juice, mustard, pinch sea salt, vinegar, shallot and olive oil in a medium bowl and set aside.

2. To prepare the salad, bring the water to a boil in a large saucepan. Add the barley with the remaining salt and bay leaves. Simmer until the barley is tender and all of the water is absorbed, 45 minutes to 1 hour total cooking time. Remove from heat and cool.

3. Place the barley in a large bowl, and stir in the dressing and oregano. Cover and chill for about 2 hours or until ready to serve. Before serving, gently stir in the olives, capers, pine nuts and green onions.

Each of 8 servings: 311 calories; 6 grams protein; 42 grams carbohydrates; 9 grams fiber; 14 grams fat; 1 gram saturated fat; 0 cholesterol; 561 mg. sodium.

Wheat Berry Salad from Diamond T Organics

By Patty Payton, Boise Co-op Demo Manager

Steve and Teresa Taylor of Diamond T Organics first received certification from the State in 2007 on their 24 acre farm, located on the Salmon Tract about 20 miles South of Twin Falls, Idaho. Fresh water rolls down from the mountains to the South and delivers right up to the farm, which is blessed with deep fertile soil and no rocks. Not only has the farm has not used chemicals since the mid 80's, they also focus their strength in crop rotation*.

Diamond T Organics is dedicated to producing high quality crops, and has been in the same family since it was homesteaded. They supply some of the best tasting wheatberries available, which are great for cooking, as in the recipe below, and are also absolutely perfect sprouted! You can also enjoy their goodness in a liquid form, full of enzymes and raw energy, via the sweet 1-ounce wheatgrass servings sold in our freezer and supplied by Dave Pennington.

1 cup Freshly Squeezed Orange Juice
1 cup Dried Cranberries
9 cups Cooked Diamond T Organics Wheat Berries
7 Granny Smith Apples, unpeeled, diced
1-1/2 cups Pecan Halves, toasted and coarsely chopped
1/2 cup + 1 Tablespoon Raspberry Vinegar
1/2 cup + 1 Tablespoon Extra Virgin Olive Oil
3/4 teaspoon Salt
3/4 teaspoon Freshly Ground Pepper
1 Tablespoon Honey
1 Tablespoon Freshly Ground Orange Zest

Combine orange juice and cranberries in a bowl. Let stand 15 minutes.

Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain cranberries, reserve the juice. Stir the cranberries into the wheat berry mixture.

Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt & pepper. Pour over the salad and stir gently to coat. Refrigerate to combine flavors.

Serve chilled or at room temperature.

(To prepare wheat berries: Combine 1 part wheat berries to 2 parts water, bring to a boil then simmer for 1 hour.)