Veggie Pancakes

These vegetable pancakes are like hash browns, but are filled with so much goodness. Unlike potatoes, these patties will not spike your glucose (ie. lower on the glycemic index). They are colorful, meaning they are rich in antioxidants. Always aim to eat lots of colorful foods-like sweet potatoes, blueberries, collard greens, rainbow chard, and raspberries. The whole family is sure to love these!

Vegetable Pancakes
Makes 4 servings

Ingredients:
1/2 cup grated carrots*
1 cup grated zucchini*
1 cup cooked spinach*
1/2 onion, finely chopped
2 cloves garlic
1 egg
1/4 cup brown rice flour (or any other gluten free flour)
1/4 tsp salt
1/4 tsp cracked brown pepper
1/2 tsp dried oregano
1/2 tsp dried thyme
2-3 tbsps olive oil


*You can virtually use any vegetable. Other ideas include chopped mushrooms, shredded cabbage, or cooked kale.

Instructions:
1. Heat the oven to 275 F. Chop the onion and sauté with a little bit of olive oil and garlic. Grate the vegetables by hand or in food processor. Mix together the vegetables, cooked onion, egg, and 1/4 cup of the flour. Add salt and pepper and spices. Add a little more flour if the mixture isn't holding together.

2. Put a little oil in a large skillet over med-high heat. When the oil is hot, drop in spoonfuls of the batter, using a fork to spread the vegetables into an even layer, then press down a bit. Add more oil to the pan when needed and work in batches. Cook, turning once, until nicely browned on both sides, about 5 minutes. Serve hot over a bed of salad greens. Top with your favorite dressing or salsa. To complete the meal, serve with fish on the side.

These vegetable pancakes are like hash browns, but are filled with so much goodness. Unlike potatoes, these patties will not spike your glucose (ie. lower on the glycemic index). They are colorful, meaning they are rich in antioxidants. Always aim to eat lots of colorful foods-like sweet potatoes, blueberries, collard greens, rainbow chard, and raspberries. The whole family is sure to love these!

Sweet n' Savory Forbidden Rice

Forbidden rice is a black rice from Asia rich in both taste and nutritional value. It is so named because it was considered the Chinese Emperor's rice, and anyone else was forbidden to eat it. It has a rich, nutty flavor.

Forbidden rice is a nutritional power house. It is full of minerals, specifically Iron, and also a good source of fiber so it will keep you feeling full longer. When cooked, it turns a deep purple color, revealing its anthocyanin content. Anthocyanins are a type of flavonoids, plant pigments that have been found to have prominent health benefits. Some of the health benefits include protection against cancer, allergies, inflammation, heart disease and diabetes. Other excellent sources of anthocyanins are deeply pigmented berries, like blueberries, blackberries, and raspberries.

Just a note about forbidden rice- it will not get really soft, but rather it will have a chewy texture.

Sweet n' Savory Forbidden Rice
Ingredients:

• 1 cup forbidden (aka black) rice
• 1 can coconut milk
• 1 cup veggie broth
• 1/2 cup raisins
• 1 tbsp ground turmeric
  
• 1 tsp cumin
• 1/2 tsp red chili flakes
• 1 tsp coriander
• 2 tsps fresh grated ginger
• 1/2 cup raw cashews
• salt, pepper
• cilantro (optional) as garnish

Instructions:

In a medium saucepan, bring coconut milk and broth to a boil. Add rice and seasonings and turn heat to low. Cover. Cook for 20 minutes and then add raisins. Cook for another 20 minutes (until rice is soft). Add cashews and garnish with cilantro.