breakfast staple, and they can be used whole in bars, granola, or dessert toppings. On
the health front, I much prefer homemade
oat flour to wheat, as it is gluten-free and
minimally processed. There are different
types of oats. All oat variations start at oat
groats, which are then processed to create
three main oat categories. Steel-cut oats
are simply groats that have been cut into
chunky pieces, and they take quite some
time to cook. Rolled oats are groats that have
been steamed and flattened, which makes
them more pliable and quicker-cooking.
Instant oats have been further processed
and flattened, and they lose texture/become
mushy when cooked. Feel free to experiment
with all three, but be sure to choose rolled
oats for the recipes in this book.
note: Make sure your oats have “Certified
GF/Gluten-Free” on the packaging if that
is a concern.
• Wild rice: Wild rice is actually the seed of
a long-grain aquatic grass. It has a nutty,
chewy flavor that pairs beautifully with nuts
and fresh or dried fruit. It has significantly
more fiber and protein than brown rice, as
well as B vitamins and a host of minerals.
Wild rice is gluten-free, making it a fun and
unique alternative for those who might be
sick of quinoa and oats.
what to do with
EXTRA WILD RICE
You can pop wild rice the same way
you pop popcorn.
Fiber-rich
grains can
be a great
addition to a
healthy diet.
In the recipes
that follow,
you’ll find wild
rice, quinoa,
rice, and
rolled oats.
DRIED/CANNED GOODS
• Canned organic chickpeas
• Canned organic black beans
• Canned organic lentils
• Canned organic kidney beans
• Dry red lentils
• Canned organic cannellini or great
northern beans
• Canned full-fat coconut milk
• Canned unsweetened pumpkin puree
• Nuts: almonds, cashews, pecans,
walnuts, hazelnuts
• Nut and seed butters: Almond butter, peanut
butter (technically a legume, but we use it
like a nut), and tahini paste*
• Seeds: Chia*, sunflower, pumpkin
• Unsweetened coconut flakes: Coconut
flakes are different from shredded coconut.
Shredded coconut is made of thicker, larger
pieces than coconut flakes, so they’re not a
1:1 substitution. If you use shredded, I cannot
guarantee the exact same outcome, but it
shouldn’t impact a recipe dramatically.
• Unsulphured dried apricots*
• Medjool dates*
• Nutritional yeast*
• Pasta: Brown rice, quinoa, spelt, black bean,
or chickpea pasta
• Wild-caught, boneless and skinless canned
tuna and salmon
• Non-GMO popcorn (as a snack)
• Dandy Blend: This is a caffeine-free coffee
substitute made from ground chicory,
beet, and dandelion root. Order it online
at dandyblend.com.
• Stock of choice (low-sodium chicken
or vegetable)
• Canned artichoke hearts
• Figs
• Kalamata olives
• Tea bags
• Salsa
• Unsweetened applesauce
• Organic crushed tomatoes
• Diced tomatoes
• Tomato paste
• Dill pickles
• Dried cranberries/dried cherries
REFRIGERATOR STAPLES
• Tamari* or low-sodium soy sauce
• Sriracha: The best condiment of all time,
I’d
