Three Continent Blend Recipes


3 Continent Grains Stir Fry
Continent Grains Stir Fry

3 Continent Grains Stir Fry

2-3 sups of continent Grains
1 - 2 Tbsp cooking oil
1 stalk celery
1 small carrot
1 cup frozen peas
1 tsp brown mustard seed
1/2 tsp dry ginger
1 tsp paprika
1/2 tsp ground cumin
1 tsp ground coriander
1/2 tsp turmeric
Pinch cayenne
1 Tbsp Braggs liquid aminos or soy sauce
1/4 cup cashews pieces or sunflower seeds
Optional: 1/4 cup chopped cilantro or parsley



  • Follow the instructions on the pouch to cook the Continent Grains.
  • Heat oil on medium-low in a large shallow pan
  • Peel the carrot, slice lengthwise, and dice in small pieces
  • Wash and trim the celery, cut in thin pieces lengthwise, then slice thin
  • Turn the heat to medium high
  • Add the brown mustard seeds and heat in the oil until they start to pop
  • Add the carrots and celery, and cashews or sunflower seeds. Stir-fry for 5 minutes
  • Add the spices and stir-fry for 2 minutes, until mixed well and browned
  • Add the cooked Continent Blend and stir-fry for 5 minutes, until lump free, and mixed well with the veg & spices
  • Stir in the soy sauce or braggs, frozen peas, and 2 Tbsp water, cover and steam for 5 minutes, or until the veggies are tender
  • Stir in the optional chopped parsley or cilantro, and serve

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Continent Blend Fiesta Salad

3 Continent Blend Fiesta Salad

1 cup of Continent Blend ancient grains from Nature's Earthly Choice
2 cups of chicken or vegetable broth
1 15oz can of corn, drains
1 red pepper, chopped
3 scallions, chopped
¾ cup dried cranberries
¾ cup carrots chopped
3 Tablespoons fresh cilantro
4 Tablespoons red onion, divided
3 cloves garlic, minced
4 T soy sauce
2 T lemon juice
½ cup olive oil
1 tsp cumin
1/8 tsp dried chipotle pepper
¼ cup raw almonds, chopped and toasted (or pine nuts)
¼ cup roasted pumpkin seeds



  • Cook the Continent Blend using the stove top steaming method. Bring the broth to a boil and add in Continent Blend and salt to taste. Boil for 20-22 minutes. Drain the grains and rinse with cool water.
  • Meanwhile, in a large bowl, mix together corn, red pepper, scallions, cranberries, carrots, cilantro and 2 T of the red onion.
  • In your blender combine remaining 1 T of red onion, garlic, soy sauce, lemon juice, olive oil, cumin and dried chipotle pepper. Pulse until well combined.
  • Combine grains and vegetable mixture and toss with dressing. Top with almonds and pumpkin seeds.

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Continent Grain Salad

3 Continent Grain Salad

1 cup Continent Grains
1 1/2 cups cold water
1/2 tsp salt
1 cup snow peas, shell peas, celery, or green beans
1 - 2 small carrots, peeled and sliced thin
1/2 green or red pepper, sliced thin
1 medium ripe tomato
1 medium cucumber, peeled and diced
1/4 cup chopped fresh parsley, cilantro, or basil
1/2 cup chopped walnuts, toasted sunflower seeds or toasted cashews
Options: Chopped scallions, dried unsweetened cranberries, raisins or apricots, Greek olives, minced jalapeno pepper, fresh mint


2 Tbsp freshly squeezed lemon juice
1/4 cup olive oil
1/2 tsp salt
Fresh ground pepper
Options: Pinch of cayenne, garlic powder or fresh minced garlic, minced fresh or dried ginger



  • The grains can be made ahead of time and refrigerated if you like
  • Place in 2 qt pot with the water, salt and oil
  • Bring to a full boil
  • Cover the pot, let boil another minute, turn the heat down to very low, and cook for 20-25 minutes
  • Remove from heat and allow to sit five minutes with lid on
  • Fluff gently with a fork and set aside to cool. Setting the pan in a sink full of cold water cools the grains quickly
  • Steam the carrots and green veg for 5 minutes or until tender-crisp, drain, rinse in cold water and drain again
  • Chop the tomatoes, herb and cucumber
  • Blend dressing ingredients with a whisk or shake in a jar
  • Gently combine veggies, walnuts, grains and dressing in a large bowl, cover and chill

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