Muesli with Sunflower Seeds, Dried Fruit and Nuts


Muesli with Sunflower Seeds, Dried Fruit & Nuts

With spring officially here, variations of muesli make a light, healthy addition to the High5Kitchen repertoire of breakfast meals.  Enjoy!


Serves Two

  • 2/3 cup thick organic oats
  • 1/4 cup hulled sunflower seeds
  • 4 T dried orange peel, diced
  • 4 T dried unsulfured raisins
  • 2 T dried goji berries (optional)
  • 2 unsulfured Medjool dates, diced
  • 4 Brazil nuts, chopped
  • 2 T organic almonds, chopped
  • 1 organic apple (Granny Smith) grated

Combine in large bowl and mix thoroughly. Serve with almond milk.

Kitchen Tips

Buy organic apples as conventional ones top the Dirty Dozen List (Visit Shoppers Guide to Pesticides in Produce).

Buy only unsulfured dried fruit. (Visit The Health Risks Of Sulfur Dioxide In Dried Fruits for more information).

I always make my own orange peel; simply wash organic oranges and peel with vegetable peeler. Stack peels and slice lengthwise, let the peels dry in a colander (takes about 1 to 2 days). If you get into the habit of peeling organic lemons and oranges before you juice you’ll have plenty of peel on hand and peels–like cinnamon, nutmeg, allspice, ginger and vanilla extract- provide a subtle taste of sweetness when desired.

When cutting dates, I first slice through a lemon or orange I’m going to use. The acidic acids from the fruit prevent the dates from sticking to my knife. I also squeeze a little juice over the diced dates so the individual pieces do not stick to each other.

Sprinkle a little lemon or orange juice on the grated apple to keep the grated apple from oxidizing and turning brown.

Almond milk can curdle when using citrus juices so use sparingly.

Health Benefits: For  health benefits, history and everything you’ve ever wanted to know about sunflower seeds visit WHFoods: Sunflower seeds.

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Last of the winter apples


An unexpected gift from my friend, Mickey, was accompanied with a warning, “Once you taste this applesauce, you won’t be able to stop eating it–it’s incredible.”  That night we decided to try some for dessert and he was right. We finished the entire quart of applesauce!  I shot off an e-mail, traced down the recipe and here it is.  Enjoy!

Applesauce from the Kitchen of Cindy Savage, a Placerville Natural Foods Co-op member.

• 4-6 pounds of apples, peeled, cored, bruises removed and roughly chopped
• 1/4 cup of water in a 10 quart pot. Cover on low heat 15 minutes then continue cooking on medium low until tender. Time depends on moisture content of apples
• Use immersion stick or food processor and blend for desired consistency

Organic Fuji Apples from El Dorado County and nothing else except 1/4 cup of water made the best applesauce I’ve  ever tasted.  Thanks Cindy!

Tres frijoles ensalada – Three Bean Salad

Tres frijoles ensalada

Tres frijoles ensalada

Tres Frijoles Ensalada con col Rizada  (Three Bean Salad with Kale and Fresh Squeezed Lime)

There are several ways to make this salad. The most flavorful is from scratch or from the kidney, black and cannellini beans  you made and refrigerated  yesterday.

That’s right–once you get into the habit of making beans from scratch, you will never go back.

Canned beans don’t pack the flavorful punch of beans just cooked but in a pinch they’ll do and with fresh chopped vegetables, herbs and a pinch or two of fresh ground spices you’ll still have a winner! A review of How To Cook Beans follows this recipe but remember to always boil kidney and cannellini beans for at least 10 minutes to deactivate phytohemagglutinin, a toxin that can cause symptoms similar to food poisoning. When cooking beans, ten minutes at boiling point (100 °C (212 °F)) are sufficient to degrade the toxin.

4 Generous Servings


  • 2 cups cooked kidney beans
  • 2 cups cooked black beans
  • 2 cups cooked cannellini beans
  • 1 1/4 cups organic sweet corn  (frozen corn retains its flavor quite well but skip the GMO and opt always for organic or at least NonGMO); if you are allergic to corn consider substituting with diced celery, jicama, carrots or fennel
  • 1/2 medium red onion, diced
  • 1 avocado, diced
  • 4 leaves of organic kale  (washed, stem removed, folded and diced). Always buy organic kale as it is one of the Dirty Dozen Plus Foods with Pesticide Residue.
  • 1 organic red bell pepper, diced (bell peppers are also one of the top Dirty Dozen)
  • 1 organic yellow bell pepper, diced
  • Vinaigrette
    • 3 T high quality California Olive Oil
    • 2 T fresh squeezed lime juice
    • 2 garlic cloves, crushed and diced
    • 1/2 t cumin freshly ground, if possible
    • pinch of fresh ground chipotle pepper
    • salt and fresh ground pepper to taste

Combine beans, corn, sweet peppers, red onion and finely diced kale. Mix gently. Prepare vinaigrette and pour over salad. Toss and refrigerate for an hour or so, letting the flavors meld.

I like this twist on the classic Three Bean Salad because the kale packs a powerful nutritional punch and adds a healthy, flavorful addition to our High5Kitchen salad.

How to Cook Beans 

Two cups dried beans generally makes six cups of cooked beans.


  1. Pick through 1 cup each of kidney, cannellini and black beans, rinse thoroughly and pick through again, then soak for 5 hours or overnight in 9 cups of water. Discard soak water. I always use this method when preparing kidney beans (red and white cannellini) because of phytohemagglutinins.
  2. Put beans in large pot and cover with cool water by 2 -3 inches.
  3. Bring beans to a rolling boil for 10 minutes.
  4. After beans have boiled for ten minutes, turn heat down and simmer.
  5. Add 1t cumin and 2 garlic cloves, diced. Stir gently until thoroughly mixed.
  6. Cover beans and continue to simmer for anywhere between 1 and 3 hours. Many factors contribute to the time needed to cook beans—the age of the bean is one. Just keep tasting. You want bean skins to remain on and the bean to be tender but not mushy.
  7. When beans are done, let cool. Use six cups for the Three Bean Salad with Kale. Refrigerate extra beans and save for another dish ( you should have about 3 extra cups).

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The Skinny on the Kidney Bean 

Consuming half a cup of beans a day for two months can result in a 20 point drop in serum cholesterol. Eating beans regularly may also reduce blood pressure and inflammation, help to lower body weight and protect against cancer.

These are just a few reasons why the mighty kidney bean finds its way into High5Kitchen salads, sides and main dishes. For more health benefits, history and everything you’ve ever wanted to know about kidney beans visit WHFoods: Kidney beans.