Grains

 

 

 

IMAG1933.jpg

Wheatberry Veggie Salad

Directions

  1. 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.
  2. 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.
  3. While grain is cooking, chop up veggies and roast pine nuts and keep aside. 
  4. 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.
  5. Mix all veggies into a mixing bowl. Add salt, pepper, thyme and pine nuts. Mix together with grain. 
  6. Serve and enjoy!

 

 

Prep Time

30 mins

Cooking Time

10-15 mins pressure cooker

OR 40-50 mins stove top

 

Ingredients

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

Prep Time

15-20 minutes (includes 8-15 minutes for steaming or boiling sweet potatoes)

Cooking Time

10-15 minutes

Ingredients

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

Directions

  1. Preheat oven to 350-375 Farenheit.
  2. Line a baking sheet with foli or parchment paper and keep aside.
  3. 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.
  4. Place cooked potatoes in a large bowl, using a fork to mash them into smaller chunks.
  5. Stir in quinoa with rest of the ingredients (except olive oil). Combine thoroughly.
  6. Using wet hands, shape quinoa mixture into palm-size patties, place on baking sheet and lightly coat top of patties with olive oil.
  7. Bake for 10-15 minutes until golden brown.

Note:

Serve with a side of sliced avocados for a wholesome meal. Also goes well with grilled tofu or chicken.

Yields:

10 cakes (6-8 servings)


Millet-Kale-Bean Bonanza

 

Prep:  

 10 minutes

Cooking time: 

20 minutes (see Cooking Grains) 

Ingredients:

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

 

 

 

 

 

 

Directions: 

  1. Keep cooked millet aside. 
  2. In a medium bowl mix together all the ingredients except the kale, salt, pepper and lemon juice.
  3. Salt the kale generously (1 tablespoon) and massage for 3-5 mins to soften it.
  4. 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.

Notes: 

Roast millet in a skillet on medium high flame for 3-5 mins, shaking continuously. Adds a nice earthiness to the flavor. 

Yields:

4 servings


Barley-Avocado-Mushroom Medley

 

Prep:

10 minutes

Cooking time: 

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

Ingredients: 

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

 

 

Directions: 

  1. While barley is cooking, dice up all the vegetables (except Avocado - save that for last). Keep aside. 
  2. 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.
  3. 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).
  4. 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.
  5. 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. 

Notes:

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.

Yields:

2 servings


Quinoa-Olive Frittata

Prep: 

5-8 minutes

Cooking time: 

8-10 minutes (see Cooking Grains)

Ingredients: 

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.

Directions: 

  1. Heat oil in 9 inch skillet on medium flame.
  2. Sautee onions and red-peppers for 2-3 mins.
  3. Remove from skillet into a bowl, add the olives and cooked quinoa and keep aside.
  4. In a separate bowl, mix the eggs together with a pinch of salt and pepper and keep aside.
  5. Return same skillet to stove on medium-low heat.
  6. 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.

Note: 

Add yellow or green peppers instead of red peppers, or add roasted red peppers for a totally different flavor.

Yields:

2 servings

 

   

 


Amaranth-Maple Crunchy Cornbread

 

Prep: 

5 minutes 

Cooking time: 

20-25 minutes

Ingredients: 

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
2 eggs

_

Learn more about amaranth

Directions: 

 

  1. Preheat oven to 400°.
  2. Coat a 9-inch cast-iron skillet with cooking spray and 1 teaspoon oil.
  3. Place in the 400° oven for 7 minutes.
  4. Combine cornmeal and next 5 ingredients (cornmeal through salt) in a large bowl.
  5. Combine buttermilk, syrup, 2 tablespoons oil, and eggs in a small bowl; stir well with a wire whisk.
  6. 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.

Yields:

8 servings

 


Amaranth-Mushroom-Bean Fiesta

Prep: 

10 minutes

Cooking time: 

20-25 minutes (see Cooking Grains)

Ingredients: 

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

— 

Directions: 

  1. Heat oil in a large skillet on medium.  
  2. Add chopped onions and garlic. Sautee for 3-5 mins.
  3. Remove from skillet and keep aside. In same skillet add chopped mushrooms and sautee for about 8 mins until golden brown.
  4. Mix the beans, cooked onion-garlic mixture, mushrooms, and cilantro with spices in a medium bowl.
  5. At this point, if using tomatoes, add them and mix together.
  6. Spoon the cooked amaranth into two plates and press it down to form a bed or grain for the toppings.
  7. 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.

Yields:

2 servings