•  1 1/2 cups dry spelt
•  4 1/2 cups water
•  1 can (15.5oz) navy beans or chick peas, drained and rinsed
•  1 package (12oz) cherry tomatoes, quartered or halved
•  1 cucumber, finely cubed
•  1/4 cup chopped parsley
•  1/4 cup chopped fresh chives
• Salt and pepper to taste
• feta cheese to taste

•  1/3 cup extra-virgin olive oil
•  2 Tbsp Balsamic Vinegar
•  Salt and pepper to taste

Directions

• 1 pound ground turkey
• 1 cup oats
• 2 egg whites
• 10 ounces frozen spinach thawed, chopped, drained
• 1 cup feta cheese crumbled
• 1 tsp dried minced onion or finely chopped onion
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 pinch salt

1. Thaw and thoroughly drain spinach. The best method I've found is wringing it out by hand.
2. Add all ingredients into a large mixing bowl. Combine with your hands. Do not over mix.
3. Form into 6 patties. Preheat kitchen griddle to medium heat and spray with non stick spray. If grilling, oil grill grate and bring to medium high heat.
4. Heat burgers 8 minutes in griddler, or 4 minutes per side on the grill.
5. Serve warm on a toasted whole wheat bun.

• 500 gm long grain rice 
• 3/4 cup oil 
• 1/2 cup brown onion 
• 1 tsp garlic paste 
• 2 potatoes cut into cubes 
• 1 cup green peas 
• 2 carrots cut into cubes 
• 2 tomatoes thinly sliced 
• 1/2 cup plain yogurt 
• 1 tbsp whole spice 
• 1 tsp red chili powder 
• 1/2 tsp turmeric powder 
• 2 tsp salt 

1. Rinse rice with few changes of water and soak for 30 minutes.
2. Heat oil in a deep skillet over medium heat.
3. Add whole spices, brown onions, garlic paste.
4. Cook for 1 minute then add ¼ cup water.
5. Add chili powder, salt, turmeric powder, yogurt.
6. Cook for 5 minutes then add potatoes, carrots and green peas.
7. Cook for 10 minutes.
8. Add 1 cup water.
9. Cover with a lid; cook until vegetables half done.
10. Add rice with 2 cups of water.
11. Cover and Cook for 10 minutes or until water nearly dry.
12. Add green chilies and tomatoes on top.
13. Simmer for 5 minutes or until done.

1. Preheat oven to 350° and grease a 9"-x-13" baking dish with oil. Add rice, onion, broth, and soup and stir until combined. Season with salt and pepper. 
2. Place chicken thighs skin side up in rice mixture and brush with melted butter. Sprinkle with thyme and garlic and season with salt and pepper. 
3. Cover dish with foil and bake for 1 hour. Uncover and bake 30 minutes more, until rice is tender and chicken is cooked through. Turn oven to broil and broil until chicken is golden, 3 to 5 minutes.
4. Garnish with parsley before serving.