Recipe: Autumn Quinoa Salad, and Peanut Butter and Cranberry Bars

Serves 4.

Note: This hearty quinoa salad is chock-full of cozy fall flavors. To save time, cook the quinoa in advance. From "The Book of Veganish," by Kathy Freston.

• 1 1/2 c. quinoa

• Salt and ground black pepper

• 2 green onions, minced

• 1 carrot, shredded

• 1 c. frozen green peas, thawed

• 1 (15.5-oz.) can dark red kidney beans, drained and rinsed

• 1/2 c. unsalted roasted peanuts

• 1/2 c. dried cranberries

• 2 tbsp. extra-virgin olive oil

• 1 tbsp. rice vinegar

• 2 tbsp. finely chopped fresh parsley

Directions

Bring 3 cups of water to a boil in a saucepan. Add the quinoa and salt to taste. Reduce the heat to maintain a simmer, cover and cook until the water has been absorbed, about 12 minutes.

Remove from the heat and transfer to a large bowl. Stir in the green onions, carrot and peas, and set aside to come to room temperature.

Add the beans, peanuts, cranberries, oil, vinegar and parsley. Season to taste with salt and pepper and toss to combine.

Variation: Substitute cooked brown rice for the quinoa, or a different type of nut in place of the peanuts.

Nutrition information per serving:

Calories590Fat21 gSodium200 mg

Carbohydrates84 gSaturated fat3 gTotal sugars23 g

Protein21 gCholesterol0 mgDietary fiber13 g

Exchanges per serving: 4 starch, 1 ½ carb, 1 ½ medium-fat protein, 2 fat.

Makes 8 (2- by 4-inch) bars.

Note: Homemade protein bars are less expensive than commercial, and you can also customize them to include all your favorite ingredients. From "The Book of Veganish," by Kathy Freston.

• 3/4 c. walnut pieces (or other type of nut)

• 1 1/4 c. old-fashioned rolled oats (not quick-cooking or instant)

• 1 c. dried cranberries or other dried fruit (or a combination)

• 1/2 c. vegan semisweet chocolate chips

• 1/2 c. pure maple syrup

• 3 tbsp. peanut butter

• 1 tbsp. vegan butter, melted

• 1 tsp. vanilla extract

Directions

Preheat the oven to 375 degrees. Grease an 8-inch-square baking pan.

Place the walnuts in a dry skillet and toast over medium heat until light brown and fragrant, 3 to 4 minutes, shaking often. Transfer them to a food processor.

Add the oats, dried fruit, chocolate chips, maple syrup, peanut butter, vegan butter and vanilla to the food processor, and pulse until crumbly. Continue to process until the mixture is well combined. Add a little water, a tablespoon at a time, if the mixture is too crumbly to stick together. Press the mixture evenly into the prepared pan.

Bake until lightly browned, about 20 minutes. Remove from the oven and set aside to cool, then refrigerate until completely cold. Cut into 2- by 4-inch bars. Wrap each bar individually in plastic wrap for easy transport.

Nutrition information per serving:

Calories330Fat16 gSodium45 mg

Carbohydrates48 gSaturated fat4 gTotal sugars32 g

Protein5 gCholesterol0 mgDietary fiber4 g

Exchanges per serving: 3 starch, 1 high-fat protein, 1 ½ fat.