Wheatberry Veggie Salad
- If using stove top, soak wheat berries for 30-4 mins. Rinse and bring to a boil with 3 cups water. Simmer for 40-50 mins. It will be chewy but not hard when done.
- If using pressure cooker, no need to soak. Rinse and pressure cook with 3 cups water for 15-16 mins. Let pressure release on its own. Then drain in colander, place in a bowl, add some olive oil and mix well.
- While grain is cooking, chop up veggies and roast pine nuts and keep aside.
- Heat oil in a large skillet. Saute each veggie separately. Mushrooms take the longest - 4-5 mins. Rest of the veggies take 1-2 mins each.
- Mix all veggies into a mixing bowl. Add salt, pepper, thyme and pine nuts. Mix together with grain.
- Serve and enjoy!
10-15 mins pressure cooker
OR 40-50 mins stove top
1 tbsp olive oil
3/4 to 1 cup wheat berries
1 cup asparagus, chopped into 1/2 pieces
1 cup red pepper, diced
1 cup tofu chopped into 1/2 inch blocks
1.5 cups mushrooms
1/4 cup pinenuts
Salt, pepper, and thyme to taste
Quinoa-Sweet Potato Cakes
15-20 minutes (includes 8-15 minutes for steaming or boiling sweet potatoes)
2 medium sweet potatoes (skinned and cut into small cubes)
1 cup cooked quinoa (see here for cooking tips)
2 scallions, chopped
2 garlic cloves, minced
1/2 Tsp salt (sea salt, preferably)
1/2 Tsp crushed red pepper, cayenne, or smoked paprika (optional)
2 Tsp cumin powder
1 Tsp turmeric powder
3-4 Tbsp olive oil
Learn more about sweet potatoes
Adapted from www.mindbodygreen.com
- Preheat oven to 350-375 Farenheit.
- Line a baking sheet with foli or parchment paper and keep aside.
- Steam chopped up sweet potatoes for 13-15 mins until soft but not mushy. Or you can boil them for 6-8 mins but keep a close watch as to not get them to overcook.
- Place cooked potatoes in a large bowl, using a fork to mash them into smaller chunks.
- Stir in quinoa with rest of the ingredients (except olive oil). Combine thoroughly.
- Using wet hands, shape quinoa mixture into palm-size patties, place on baking sheet and lightly coat top of patties with olive oil.
- Bake for 10-15 minutes until golden brown.
Serve with a side of sliced avocados for a wholesome meal. Also goes well with grilled tofu or chicken.
10 cakes (6-8 servings)
20 minutes (see Cooking Grains)
2/3 cup millet (roasted on a skillet for 3-5 mins on a medium flame)
2 cups kale, washed and chopped
1 cup canary, pinto, or cannellini beans
1 leek, top half diced
1/3 raw red pepper, diced
1/2 avocado, chopped coarsely
Learn more about millet
- Keep cooked millet aside.
- In a medium bowl mix together all the ingredients except the kale, salt, pepper and lemon juice.
- Salt the kale generously (1 tablespoon) and massage for 3-5 mins to soften it.
- Add kale to the mixed vegetables along with the lemon juice and pepper. Mix together well. Ready to eat as a main course, in a wrap or with a grilled protein on the side.
Roast millet in a skillet on medium high flame for 3-5 mins, shaking continuously. Adds a nice earthiness to the flavor.
45 minutes to cook the grain if soaked for 4+ hours; 55-60 minutes if not soaked; and only 20 minutes in pressure cooker
For detailed instructions see Cooking Grains
1/4 cup Barley (pearled)
6 oz cremini mushrooms, stems removed and sliced
Half an avocado (chopped into quarter inch pieces)
6-8 cherry/grape tomatoes, quartered
1 Tbsp lime juice (optional)
1/4 Tsp paprika (optional)
1/2 Tsp thyme
Salt and pepper to taste
Lear more about barley
- While barley is cooking, dice up all the vegetables (except Avocado - save that for last). Keep aside.
- Saute mushrooms in a skillet on medium-high for 5-8 mins till they are golden brown. Sprinkle the thyme, give it a quick stir and keep aside.
- In a medium size mixing bowl add the cooked barley (allow it to cool for 10-15 mins if you have time - if not, that is fine. It will just be really creamy with the avocado).
- Mix together well with the barley the salt, pepper, and paprika (optional). Then add the tomatoes and mushrooms. Give it a gentle mix and finally add in the avocado and lemon juice.
- Mix gently again and its ready to serve with grilled fish or tofu/tempeh. Or you can have it by itself as a main dish.
For an added punch, add 2 tbsp capers or 8-10 chopped up olives. Use less salt if you use either of these ingredients and preferably don't use the lemon juice. You can also replace avocado with feta cheese for a different kind of creaminess and for a more tangy flavor.
8-10 minutes (see Cooking Grains)
1/4 cup Quinoa
2 Tbsp yellow onions, diced
2 Tbsp red pepper, diced
1 Tbsp cilantro leaves, chopped coarse (optional)
2 eggs, large
5-6 pitted kalamata olives
1 Tbsp olive oil
Salt and pepper to taste
Learn more about quinoa.
- Heat oil in 9 inch skillet on medium flame.
- Sautee onions and red-peppers for 2-3 mins.
- Remove from skillet into a bowl, add the olives and cooked quinoa and keep aside.
- In a separate bowl, mix the eggs together with a pinch of salt and pepper and keep aside.
- Return same skillet to stove on medium-low heat.
- Spread quinoa mixture evenly on to skillet, and pour the egg mixture, shaking skillet around to spread the egg evenly. Let cook for 5-7 mins.
Add yellow or green peppers instead of red peppers, or add roasted red peppers for a totally different flavor.
Amaranth-Maple Crunchy Cornbread
1/2 Tsp vegetable oil for greasing the pan & 2 Tbsp vegetable oil for batter
1 cup yellow cornmeal
3/4 cup all-purpose flour (I used 1/2 wheat and 1/4 all purpose)
1/2 cup uncooked amaranth
1.5 Tsp baking powder
1/4 Tsp baking soda
1/4 Tsp salt
1/2 cup low fat buttermilk
1/3 cup maple syrup
Learn more about amaranth
- Preheat oven to 400°.
- Coat a 9-inch cast-iron skillet with cooking spray and 1 teaspoon oil.
- Place in the 400° oven for 7 minutes.
- Combine cornmeal and next 5 ingredients (cornmeal through salt) in a large bowl.
- Combine buttermilk, syrup, 2 tablespoons oil, and eggs in a small bowl; stir well with a wire whisk.
- Add to cornmeal mixture, stirring until dry ingredients are moistened. Pour batter into the preheated skillet; sprinkle the pecans over batter. Bake at 400° for 25 minutes or until a wooden pick inserted in center comes out clean.
20-25 minutes (see Cooking Grains)
1 cup canary or cannellini beans (or 15oz beans canned)
1/2 pound cremini mushrooms, sliced
1/2 medium yellow onion, diced
2 garlic cloves, chopped fine
Dry thyme, salt, pepper to taste
1 Tbsp sunflower, canola, or olive oil
3 large garlic cloves, thinly sliced
1 Tsp crushed-red-chili flakes (optional)
3 Tbsp freshly chopped cilantro
- Heat oil in a large skillet on medium.
- Add chopped onions and garlic. Sautee for 3-5 mins.
- Remove from skillet and keep aside. In same skillet add chopped mushrooms and sautee for about 8 mins until golden brown.
- Mix the beans, cooked onion-garlic mixture, mushrooms, and cilantro with spices in a medium bowl.
- At this point, if using tomatoes, add them and mix together.
- Spoon the cooked amaranth into two plates and press it down to form a bed or grain for the toppings.
- Top with the mushroom-bean salad. Squeeze few drops of lemon juice for added zest. Serve in bowl with a sprinking of thyme if desired.