Celebration of the Independent Country Spirit


Sprouted Bean Salad

This is a really flexible sprouted bean salad that is a combination of sprouted mung beans, sprouted green lentils, and sprouted adzuki beans. Read on for ideas on how to use this threesome of beans.

1 cup truRoots Organic Sprouted Bean Trio
2/3 cup fresh chopped parsley
1/3 cup peeled, diced cucumber
3 tbsp thinly sliced scallions
4 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1/8 tsp ground cumin
salt to taste

Combine the sprouted beans in 3 cups water. Bring to boil, reduce heat and simmer 5 minutes. Remove from heat and let stand covered for 10 minutes. Drain as needed. Cool as needed. Combine all ingredients and toss well.

Other ideas to try: toss with herbs and salad dressing, cook into a pilaf with rice and spices, pack into a pita with greens and dressing, puree with olive oil for a spread or dip, mix into rice, barley, or other grain dishes, wrap into a tortilla (gluten free) with salsa and avocado.

To make the bean mix, buy the organic mung beans, organic green lentils, and organic adzuki beans, combine in equal parts to make the mix. Sprout the beans before using. You generally don’t need to cook the beans if you sprout them yourself. The purchased bean mix has dried beans in it.

More on sprouting here: http://www.happycow.net/raw/sprouting.html

How Served:
Snack, Soup, Salad, Side Dish, Main Dish, Appetizer

Allergy Info:
Gluten Free, Dairy Free, Sugar Free, Peanut Free, Allergen Free


Jeannie’s Spinach Salad with Poppy Seed Dressing

A pot luck favorite! The poppy seeds are delicious in this quick to make salad.

Recipe Ingredients:
1/2 C. Sugar
1 Tsp. Dry mustard
1 Tsp. salt
1/3 C. Vinegar
1 Small onion or 3 tablespoons onion juice
1 C. Canola oil
2 Tbsp. Poppy seeds

Baby spinach
Sharp cheddar cheese, grated (can also use gorgonzola, bleu or feta cheese)
Soy bacon bits
Dried cherries

Recipe Directions:
Mix together dry mustard, salt, vinegar (non-malt) and small onion or onion juice. Puree in blender. Add canola oil and continue blending. Pour into container and add poppy seeds.

Mix together spinach, cheese, soy bacon bits and dried cherries. Add dressing.

How Served:
Salad, Snack

This Recipe is:
Wheat Free, Gluten Free, Peanut Free


Summery Cucumber and Mint Salad

Surprising and refreshing! This quick to make salad with either grapes or chopped pineapple and mint will be the star of your dinner table!

Recipe Ingredients:
At least 2 cups chopped small sweet wine or table grapes (variation: chopped pineapple)
Chopped spearmint leaves
Juice from 1 lime
3 Large cucumbers, peeled, seeded & chopped

Recipe Directions
Chop grapes (or pineapple) and spearmint leaves. Peel and seed the cucumbers. Chop the cucumbers into small pieces. Mix the grapes, spearmint and cucumbers together. Roll the lime to soften it then cut into wedges. Squeeze the juice over the mixture. Mix again to distribute the juice. Marinate at least 1 hour, preferably 2.

How Served:
Salad, Snack

This Recipe is:
Wheat Free, Gluten Free, Peanut Free


Ginger Carrot Salad

The fresh ginger is a refreshing addition to my favorite salad.

Recipe Ingredients:
2-3 C. Shredded carrots
1/2 C. Raisins
1/2-1 C. Fresh pineapple, cubed
1-1/2 Tbsp. Fresh ginger, peeled and cubed in small pieces
1/4 C. Apple juice

Recipe Directions:
Mix ingredients, add apple juice. Marinate at least 1-2 hours. If preferred, substitute 3 tbsp. organic raspberry and vinegar dressing for apple juice.

How Served:
Side Dish, Salad, Snack

This Recipe is:
Wheat Free


Black Bean Salad

For the healthiest and best tasting results, buy all organic ingredients!

Recipe Ingredients:

3 Cans Black beans
1 Lemon (juice from)
1 Clove of garlic
2 Tsp. Cumin (or to taste)
2 Tsp. Coriander (or to taste)
3-4 Tsp. red wine vinegar or (Eden apple cider vinegar- better for you )
2/3 C. Unrefined cold pressed olive oil
1 Small sweet onion chopped or 2 tbsp ground dried onion
3 Large stalks of celery
1-1/2 Red, orange, or yellow bell peppers, chopped
3/4 C. Cilantro, fresh & chopped
1-1/2 Fresh cut corn from cob or frozen

Recipe Directions:
Add ingredients for dressing (red wine vinegar and olive oil) to beans first, allowing them to marinate 1/2-1 hour to allow the flavor of the dressing to blend with the beans. Add chopped celery, peppers, corn,and cilantro, stir and serve.

How Served:
Side Dish, Salad, Snack

This Recipe is:
Wheat Free, Gluten Free, Peanut Free

Keeps 1-2 days in refrigerator.


My Avocado Salad

Recipe Description:
This is a delicious and surprisingly light salad that makes a wonderful treat for a hot summer’s day. I made this the other night for my boyfriend and mother, and we all gave it two thumbs up. It’s something that anyone can make, too. All it takes is the ability to boil pasta. You can do many things to make this salad more interesting- adding sweet corn, maybe? or perhaps a nice raspberry vinaigrette? Fresh berries might be really lovely, or even some sun dried tomatoes. I’ll definitely be making this more often. I hope you enjoy it as much as we did! Serves 3.

Recipe Ingredients:
2 Large avocados
2 Tomatoes
1 Portobello mushroom cap
1 Pkg. of fresh/pearl/young mozzarella cheese chunks or balls
Balsamic vinegar to taste
1 Head of spinach
Whole basil leaves
Fettuccine noodles
Pesto sauce
Sea Salt to taste

Add roasted red peppers to your salad!

Recipe Directions
1. Cook noodles to al dente, drain, and then mix with as much pesto sauce as desired. Set aside to cool.
2. Drain mozzarella if necessary.
3. Wash all vegetables thoroughly
4.Slice and peel avocados, thinly slice mushroom cap and tomatoes.
5. Chiffonade basil leaves (basically, stack the basil leaves together, roll them up like a burrito, and then slice the burrito width wise)
6. Assemble by placing 1/3rd of the pasta with pesto on each plate, then placing 1/3rd of the spinach on top. Place mozzarella pearls, avocado, mushroom, and tomato slices on top.
7. Sprinkle fresh basil on top of each plate
8. Lightly splash balsamic vinegar over each salad.
9. Top with a sprinkle of salt, and enjoy!

How Served:
Main Course, Side Dish


Mexican Quinoa Salad


Flexibility should be the name of this salad. Serve hot or cold, use any taco or Mexican ingredients you have on hand. Keep a dish in the fridge for lunches!

Recipe Ingredients:
4 C Red or white quinoa, cooked
1/2-1 C Black beans, cooked
1-2 Small tomatoes, chopped
1/2 Anaheim pepper, chopped
5-6 Tbsp Cilantro, chopped
2 Green onions, chopped
Juice of 3 limes

Add corn and/or chopped mango.

Recipe Directions
Toss together, add lime juice to taste. Marinate in the refrigerator for at least one hour. Serve hot or cold.

How Served:
Main Course, Side Dish, Salad, Snack

This Recipe is:
Wheat Free, Gluten Free, Peanut Free