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meatless mains

yields 10 servings
BARLEY LOAF WITH GREEN SAUCE
all about 1 cup barley
½ cup red lentils
quinoa ½ cup sunflower seeds

5 cups water
Quinoa, pronounced “keen-wa,” ¾ teaspoon sea salt
dates back to the times of the 1 bay leaf
Incas and was considered the 1 large onion, chopped
“gold of the Incas” because they 4 tablespoons oil or water
believed it increased the stamina 2 egg whites (optional)
of their warriors.
Quinoa (red or white) is one of GREEN SAUCE
nature’s complete plant proteins, 3 leeks (including the green stalks), chopped
which means it contains all the 2 tablespoons arrowroot powder
amino acids the body needs to 2 cups water
repair itself. It’s gluten-free, high 1 tablespoon nama shoyu or Bragg liquid aminos,
in fiber, and contains a host of or 1 teaspoon sea salt
nutrients, such as iron, lysine 2 teaspoons dried parsley
(which helps absorb calcium), Kernels of 1 cob corn or 1 cup frozen corn
zinc (for healthy skin), magne-
sium (to prevent osteoporosis 1. Preheat the oven to 350˚ F. Grease a 9-inch loaf pan.
and heart disease), riboflavin (to 2. Place the barley and lentils in a saucepan with the sunflower seeds, water, salt, and bay leaf. Bring to a boil on high
assist in the metabolism of fats, heat.
carbohydrates, and proteins), 3. Reduce the heat. Simmer for 10 minutes.
and the antioxidant manganese 4. In a nonstick skillet, sauté the onion in the oil or water until lightly browned.
(to neutralize free radicals). 5. In a medium bowl, combine the barley and lentils with the sautéed onions and egg whites. Pour the mixture into
It is important to soak and/or the greased pan. Cover and bake for 1 hour.
sprout quinoa before cooking it 6. To prepare the green sauce, sauté the leeks in 2 tablespoons water for 2 minutes.
to unlock its nutrients so they 7. Dissolve the arrowroot in the 2 cups water and add to the leeks. Bring to a boil. Reduce the heat and simmer for 2
minutes. Add the soy sauce or salt, parsley, and corn kernels. Serve over the sliced Barley Loaf.
are more readily absorbed by the
body.

272 HEALTHY EVER AFTER lemon juice (optional) 1 tablespoon freshly squeezed 2 ounces shredded cheese 3 eggs continue cooking until golden on the second side. Repeat with the remaining patties. 4 patties in the skillet and cook until well browned on the first side, 8–10 minutes. Gently flip and that the patties will not fall apart when turning. about 10 minutes. Transfer to a bowl and let cool for 15 minutes. approximately 20 minutes.

273

dehydrated (see recipe note)

dehydrated (see recipe note)

2 ounces spinach, chopped
as a post-workout recovery snack.
1/8 teaspoon salt
serving of walnuts—about one ounce or seven nuts—is good anytime, but especially
2 cups water
2 tablespoons oil
only walnuts have all three. Walnuts also stimulate the brain and boost immunity. A
1 teaspoon salt
½ pint cherry tomatoes
muscle-building protein. Other nuts combine only one or two of these features, but
and spinach in this dish add flavor and color.
heart-healthy omega-3s and are loaded with anti-inflammatory polyphenols and
A delicious and nutritious alternative to the more conventional tuna patty. The tomatoes
Nuts substitute for ground meat in this meatless “meatloaf.” Walnuts are rich in
MEATLESS LOAF WITH RED PEPPER KETCHUP
QUINOA PATTIES
yields 8–10 patties
yields 2 loafs
meatless mains

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