A very long time ago in a land far, far away I ate lunch in a small cafe that served a delicious rice salad. I was inspired and when I arrived home I created a rice salad based on the salad from the cafe. Fast forward a couple of decades to today and a friend reminded me of the fantastic rice salad I once made for her long ago. I searched through my archives and found the recipe. It seemed as though I could almost smell it as I read through the ingredients. I realized it needed some serious updating if I was going to make it again, our modern taste buds have a new palate.  The new version was just as satisfying as the old. The memories of this sweet concoction will linger long after the salad has disappeared.


This satisfying salad is full of the B vitamins and several minerals that help the body make red blood cells, provide a burst of energy, and improve cognitive function. Eating this salad will be helpful in making and repairing DNA, maintaining healthy teeth and bones, boost the immune system, protect the liver, eliminate constipations and lower cholesterol levels. It contains loads of vitamin C which reduces inflammatory conditions such as asthma, and arthritis. It has the potential to reduce high blood pressure, lower cholesterol, lower blood sugar, reduce the risk of developing colon and other cancers, alleviate stress or anxiety, helps the body form collagen, and best of all helps regulate mood.



2 cups brown rice
1/2 cup wild rice
4 cups water
4 celery stalks with leaves, chopped
3 green onions, sliced
1 cup fresh, frozen or dried cranberries
2 clementine tangerines, peeled and sectioned
3 T flax oil
3 T apple cider vinegar
2 T xylitol*
1 T finely minced onion
1 T chia seeds*
1 t dry mustard powder
1 t Himalayan sea salt*

Combine brown rice, wild rice and water in a 4 qt. saucepan, cover, bring to a boil then reduce heat to a simmer. Cook for 40 minutes or until rice is tender. In a large salad bowl combine the celery, green onions, dried cranberries and tangerine segments. Separately whisk together the remaining ingredients to make a dressing. Add the rice to the ingredients in the salad bowl and toss to combine. Pour the dressing over the top and fold in to coat the rice and other ingredients. Serves 8. ©Janice Moreland http://thekitchentwist.com

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One morning I watched as my son, Joshua, poured chia seeds into a bowl with some nuts and fruit and added non-dairy milk. This was his breakfast. I was fascinated. I had never eaten chia seeds as cold cereal. Then on another occasion Joshua told me how he makes hemp milk at home. Both recipes are so nutritious and sustaining that I couldn’t resist sharing his great ideas here! Thank you Joshua for your contributions!


Chia seeds are a superfood not to be overlooked. They contain: 580% more omega 3’s than what is in wild caught salmon, 940% more phosphorus than cows milk, 460% more calcium than cows milk, 120% more fiber than bran flakes, a complete protein with 300% more protein than kidney beans and more antioxidants than blueberries.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid. They do not have to be ground to make their nutrients available to the body, but grinding them increases absorption rates. Chia seeds provide fiber as well as protein, calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Research suggest that chia slows the process by which digestive enzymes break down carbohydrates and convert them into sugar. This makes them a great food to help keep blood sugar levels steady.

One ounce of pumpkin seeds contain 14% of the recommended daily allowance of protein. Protein is a macronutrient that is important to every cell of the body. However, keep in mine that just because protein is beneficial doesn’t mean that more of it is better. It is hard to over do it when protein comes from plants, in fact, you’re more likely to give yourself exactly the right amount.  Nuts and seeds are a fantastic source of protein and they also contain many other vitamins, minerals, antioxidants and fiber. Too much protein, which is easy to get when eating animal based food, causes stress on the liver and kidneys, body odor, bad breath and a depletion of many nutrients that will lead to all kinds of problems from kidney stones and gout to cancer and heart disease. It is important to get the right amount protein and not too much.

Cacao nibs improve blood flow and are linked to a healthy cardiovascular system, reduced blood pressure and the health of other internal organs. Eating raw cacao is linked to brain health and may have important implications for learning and memory. Never leave out the cacao nibs when making this recipe.

You can obtain many health benefits from hemp by adding the seeds to your diet. Hemp provides you with a complete protein, and a balanced ratio of omega-3 and omega-6 essential fatty acids. It also contains many B vitamins, vitamins A, D and E, calcium, sodium, iron and dietary fiber. Hence, hemp seeds can supply you with all your dietary needs for optimum health. The consumption of hemp seeds could reduce blood cholesterol, improve memory, prevent Alzheimer’s and Parkinson’s diseases, improve mood and alleviate symptoms of depression. Hemp is a natural appetite suppressant, boosts energy levels, and can contribute to a reduced risk of breast, colon and prostate cancers.



3 T sprouted grain cereal (Ezekiel brand)
2 T chia seeds
2 T pumpkin seeds (optional)
2 T chopped pecans (or other nuts)
1 T organic raisins (and/or other organic dried fruit)
1 T cacao nibs
1 mango, peeled and cut in pieces (or other fresh fruit, all optional)
3/4 cup  hemp milk (recipe follows)

Combine all in a cereal bowl, stir and serve. Serves 1. The longer it sits the more liquid the chia seeds will absorb and the thicker it becomes. ©Janice Moreland http://thekitchentwist.com

Chia cereal is so easy to change up any way that suits your fancy. Add spices such as cinnamon, nutmeg, cardamom or coriander. Use sunflower seeds, poppy seeds, sesame seeds or scrape some seeds from a vanilla pod. along with the pumpkin seeds. Swap the pecans with brazil nuts, hazelnuts, walnuts or chopped almonds. Along with raisins add dried apricots or cherries or swap the raisins for dried blueberries or cranberries. Use raw cacao powder instead of the nibs. Add the zest of oranges or lemons. Of course any fresh fruit of your choosing would taste great such as: bananas, peaches, strawberries or raspberries etc… The possibilities are endless!

Here are some ideas for other flavor combinations:

Papaya, dried coconut, macadamia nuts
Strawberry, lemon zest
Pecan, banana, raw cacao powder
Raspberry, peach, almond
Raisin, apple, cinnamon
Dried Cranberries, orange zest, walnut
Vanilla bean, cacao nibs, pear


3/4 cup hemp seeds
2 medjool dates, pitted
Seeds from 1 vanilla pod (or 1 t vanilla extract)
A pinch of Himalayan sea salt
5 cups water

Combine the hemp seeds, dates, vanilla seeds and Himalayan sea salt with 2 of the cups of water in a Blendtec* blender. Whirl on the whole juice setting. Whirl again until the dates are completely blended with no small pieces. Stir in the remaining 3 cups water and pour into a pitcher. Chill for 3 hours before using. Makes about 5 cups. ©Janice Moreland http://thekitchentwist.com

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This is an easy go-to salad that everyone loves. The other night when my son, Ben, saw that I’d made this salad he informed some of his friends. His phone was lighting up with texts asking him to share the salad! Be prepared for a surprising new favorite in your kitchen as well!


The Center for Science in the Public Interest (CSPI), a non-profit consumer advocacy group, set out to find the most nutritious vegetable. And the winner was…..drum roll please… Kale! This powerhouse is not only a complete protein but is packed with cancer fighting phyto-chemicals and antioxidants.  It is one of natures most abundant sources of vitamin K which is important for the blood. A sign of vitamin K deficiency is bruising easily and heavy bleeding. Kale is chock-full of other nutrients as well such as vitamins A and C as well as several from the B-complex group. Kale has a nice balance of several minerals including calcium, iron, potassium, zinc, manganese, phosphorus and copper.  Whats more, it contains omega-3 fatty acids which are important for neurological function, reducing the symptoms of depression and ADHD among many other things. The combination of nutrients in kale are perfect for maintaining strong bones and connective tissue, healthy blood, clear skin, muscular coordination, healthy immune function, maintaining proper vision, brain health and the prevention of degenerative diseases, regulate metabolism, control blood pressure and promote youthfulness.

The purple in the cauliflower indicates that this vegetable is a forceful cancer fighter. It is also far more tender than other varieties of cauliflower. Since it is very low in calories and high in fiber is a perfect food for anyone watching their waistline. It contains folate, necessary for proper development of an unborn child’s brain and spinal cord, warding off depression and dementia, and supports a healthy cardiovascular system.

A little ginger goes a long way! Just a tiny bit of ginger in the salad dressing adds a bunch of flavor and health benefits as well. It is known for reducing nausea associated with pregnancy and motion. It helps the digestive system by reducing the effects of heartburn and gas and increases the production of saliva and digestive enzymes.

Another flavor booster in the salad dressing is the sesame oil. It is a natural source of COQ10, a highly revered nutrient to help maintain the qualities of youth. It is an excellent source of vitamin E and antioxidants and research has shown that sesame oil may have a positive effect on blood pressure.



1 bunch kale, stemmed (any variety)
1/2 head purple cauliflower, florets chopped small
2 large carrots, shredded
1 red bell pepper, diced
1 finely diced shallot
1 (8 oz.) pkg. seitan, chopped (optional)
2/3 cup sliced almonds
1/4 cup raw sunflower seeds

For the dressing:
1/2 cup vegetable based mayonnaise (Vegenaise)
1/4 cup almond butter
1/4 cup water
2 T Braggs amino acids
1 T rice vinegar
2 t minced fresh ginger root
1 t sesame oil

Chop the kale into small pieces using a sharp knife. Place in a large bowl and add the remaining ingredients. Combine the ingredients for the dressing and either whisk or blend with a hand blender until smooth. Add additional water to the dressing if it seems too thick. Toss the dressing into the salad to evenly coat all the kale. Serve immediately. Serves 8. ©Janice Moreland http://thekitchentwist.com

Use purple cabbage in place of the cauliflower.
Yellow or orange bell peppers work just as well as the red.
Replace the seitan with 1 can cannellini or other beans.
Instead of almonds, use pumpkin seeds, walnuts or other nuts
The kale can easily be swapped with Swiss chard.
Add a touch of sweetness with a 1/2 cup of raisins or dried cranberries.
©Janice Moreland http://thekitchentwist.com

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In response to Alex’s request, here is something simple and easy to make that transports well and is highly nutritious for a student on the go. It provides needed energy, brain boosting power and much immunity to many diseases, which could be found among college students. Enjoy this delicious and guilt free snack!


When making a trail mix of any kind be sure to include coconut. Research indicates that it helps kill all kinds of viruses, bacteria, fungi, yeast and parasites which include those that cause influenza, herpes, AIDS, ulcers, urinary tract and bladder infections, gum disease, athletes foot, eczema, lice, tapeworms and even some sexually transmitted diseases and many other infections. Coconut improves the absorption of nutrients in other food including vitamins, minerals and amino acids while it also helps reduce risks associated with diabetes, malabsorption syndrome, cystic fibrosis, gallbladder disease, Crohn’s disease, osteoporosis and many other diseases. Coconut helps the body produce energy in preference to being stored as body fat which in turn helps prevent obesity. Coconut promotes healthy skin and hair, prevents wrinkles and age spots and provides protection from the damaging effects of ultraviolet radiation from the sun.

Dried cranberries not only help prevent bladder infections by decreasing the ability of bacteria to stick to the walls of the bladder, they prevent bad cholesterol from sticking to the walls of arteries which helps increase good cholesterol levels and they block bacteria from sticking to teeth preventing the formation of dental plaques and tooth decay. For overall health, cranberries fight against bacterial and viral infections that can occur anywhere in the body and help strengthen the immune system.

Walnuts are a great source of omega 3 fatty acids which help lower bad cholesterol and increase good cholesterol which helps to prevent heart disease and strokes. They also support better cognitive and motor performance as they support the brain and central nervous system and because they boost melatonin levels they can help cure restless nights. Walnuts are full of protein which provides satiety, an important aspect to any trail mix.

Almonds are a source of many nutrients which help in development of the brain and they are considered to induce high intellectual levels. They are good to eat during pregnancy because they contain folate which helps to reduce the incidence of birth defects. The presence of manganese, copper and Riboflavin in almonds contributes to energy production making them perfect for people on the go.


1 cup dried cranberries
1 cup coconut chips*
1/2 cup walnut halves
1/4 cup whole almonds

Combine all. Serve as a snack for any occasion. Coconut chips are often available in grocery stores but if not they are easy to make by following this simple recipe for coconut chips or shredded coconut could be substituted.
©Janice Moreland http://thekitchentwist.com

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I’ve updated the way I do my sources. Instead of having to go to the sources page I’ve put a link on the ingredients in each recipe to find the source. I’ll still keep my sources page as a reference to easily find all these ingredients and list the benefits of each one.

A friend stopped by right when I was mixing these up in the kitchen and was amazed at the idea of making protein bars. I’ve created several variations and flavors and here are protein bars three ways! After trying these flavors if you would like other variations please send me a request, the possibilities are endless.


The mixed rolled grain that makes up the base of these bars provides an excellent source of protein and fiber as well as several vitamins and minerals for sustainable energy and better overall health. They contain all the essential amino acids necessary for the body.

The flaxseed in them may have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer by blocking the growth of tumor cells. Flaxseed also helps prevent hardening of the arteries and helps reduce the inflammation that accompanies illnesses such as Parkinson’s disease and asthma. The activated barley is made of complex carbohydrate chains that break down slowly over a period of 2-3 hours, providing a steady supply of calories to the blood and helping avoid blood glucose spikes making it a safe food source for those with diabetes and a preferred food source for athletes.

The turmeric in these bars is a natural antibacterial agent. It may prevent melanoma and cause existing melanoma cells to commit suicide. It reduces the risk of childhood leukemia and is a natural liver detoxifier. Turmeric may prevent and slow the progression of Alzheimer’s disease. It may prevent metastases from occurring in many different forms of cancer. It is a potent natural anti-inflammatory working as well as many anti-inflammatory drugs but without the side effects making it a natural treatment for arthritis and rheumatoid arthritis as well as psoriasis and other inflammatory skin conditions. It is a painkiller. And it may stop the growth of  blood vessels in tumors.

The almond butter is an excellent source of vitamin E which is a powerful soluble antioxidant that may help protect skin from harmful free radicals. Almonds are also packed with many of the B-complex group of vitamins which may aid in cellular metabolism. Almond butter is an excellent source of calcium, providing 8% of the recommended daily allowance in a mere 2 tablespoon serving. Also, almonds are a very anti-inflammatory food source and a good way to reduce internal inflammation. The benefits of reducing low level inflammation throughout the body are immense. They range from reducing the risk of heart disease, Alzheimer’s disease, osteoporosis, diabetes and depression to younger looking skin with less wrinkles, improved allergy symptoms and less joint pain.


2/3 cup pea protein powder
1/3 cup brown rice protein powder
3 cup mixed rolled grain (or regular rolled oats)
2/3 cup flaxseed meal
1/4 cup activated barley powder
3 T stevia (Sweetleaf)
1 t turmeric
1/2 t Himalayan sea salt*
1/4 t citric acid
1 1/4 cup unsweetened applesauce
1 cup apple juice
2/3 cup agave nectar
1/2 cup coconut oil*
1/2 cup almond butter
1/3 cup dates (finely chopped)

Be sure to also use ingredients for desired flavor, altering ingredients as listed. Mix dry ingredients together, mix wet ingredients together until well blended, mix the two together. Oil a large baking sheet. Spread mixture evenly on pan and bake at 325° for 30 minutes. Turn onto a flat cookie sheet with no lip, cut into 24 squares or rectangles. Individually wrap each bar to eat on the go! Keep bars refrigerated until ready to eat.
©Janice Moreland http://thekitchentwist.com

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2 cups chopped walnut
1 1/4 cup dried cranberries
1 cup coconut chips*
zest of 3 large oranges
1 T cinnamon
1 t nutmeg
1 cup fresh orange juice (use instead of apple juice)
1 T vanilla extract
1 t orange extract

Sprinkle an additional 1/4 cup dried cranberries on baking sheet, then spread the Cranberry Protein Bar mixture over the dried cranberries.


1 (15 oz.) can pumpkin (use instead of applesauce)
1 cup finely chopped almonds
1/2 cup raisins
1/2 cup chopped dried apples, chopped
2 T cinnamon
1 t nutmeg
1 t ginger
1/2 t ground cloves
1/2 cup maple syrup (use instead of agave)


1/2 cup raw cacao powder*
2 1/2 cups chopped hazelnuts
1/2 cup instant Pero*
8 oz. semi-sweet chocolate baking squares, melted (reduce agave to 1/4 cup)
2 T vanilla extract
2 t hazelnut extract (or almond extract)
1 t butter flavor

See Sources*

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