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Whole grain

Recipe

Feel free to use a combination of Amaranth and other whole grains, which would give this dish a complete amino acid profile. Amaranth is a highly nutritious grain, with a protein complex that rivals animal products, while also containing more calcium than milk.

1 tsp. annatto seeds
1 T olive oil
1 T finely grated onion
1 small garlic clove (smashed)
¾ cup amaranth grain
2 cups broth
2 T green olives
2 T capers

Gently infuse the olive oil with the annatto seeds. Strain.
Heat up the red oil in a pot, and gently fry the grated onion.
Once translucent, add the garlic and stir.
Stir in the amaranth.
Cover with the broth and bring the liquid to a boil. Gently simmer until all of the liquid has been absorbed.
Stir in the olives and capers.

Feel free to use a combination of Amaranth and other whole grains, which would give this dish a complete amino acid profile. Amaranth is a highly nutritious grain, with a protein complex that rivals animal products, while also containing more calcium than milk.
Recipe

This dish is a mixture of Japanese and Thai ingredients. Buckwheat soba noodles are a great whole wheat alternative to other noodles, and make for a light meal. You can find white miso paste in conventional supermarkets in the organic section, or where they serve sushi. This dish will make you feel alive and energized-it is great!

2 8- oz. packages of buckwheat soba noodles
1 cup silken lite tofu
3 T lime juice (1 big juicy lime)
2 T white miso paste
2 T white rice vinegar
1 T soy sauce
Scant handful cilantro sprigs
½ cup mixed bean sprouts, such as adzuki, garbanzo, and peas
½ cup bean sprouts
¼ cup roasted unsalted peanuts or cashews
¼ cup shredded carrot
2 scallions, thinly sliced white and pale green parts only
1 handful cilantro, roughly torn up

Bring a large pot of water to boil. Boil the noodles according to the time indicated on the package, usually about 6 minutes. Drain them immediately and rinse with cold water.

Blend together the tofu, lime juice, miso paste, vinegar, soy sauce, and cilantro. Add water if you need to make it smoother.

In a large bowl, toss together the drained noodles with the tofu dressing. Stir in the bean sprouts, and peanuts.

Arrange the carrot, scallions, and cilantro on a plate for people to use as a garnish.

This dish is a mixture of Japanese and Thai ingredients. Buckwheat soba noodles are a great whole wheat alternative to other noodles, and make for a light meal. You can find white miso paste in conventional supermarkets in the organic section, or where they serve sushi. This dish will make you feel alive and energized-it is great!
Recipe

Pizzocheri is a dish of the Valtellina Valley in Piemonte, Italy that is made up of buckwheat tagliatelle that are cooked with cabbage and potatoes, and then served with bitto cheese, and melted sage butter. Here we use the buckwheat grain in its whole form, and add some crunchy apples and healthy Tuscan kale to the mix. We also use fontina cheese, as bitto is difficult to find in the United States.

1 cup buckwheat groats
2 cups water
2 red bliss potatoes, medium dice
1 small head of Napa cabbage, Savoy also works, rinsed and dried
1 bunch of Tuscan Kale, rinsed and dried (you can use Chard here as well)
1 honey crisp apple
2 cloves of garlic, crushed
2 T butter
2 T olive oil
4 -6 sage leaves, torn up with your fingers
¼ lb fontina cheese, small dice

Preheat the oven to 350°F.
Place buckwheat groats and water in a pot. Bring it to a boil, and then cover and simmer for 20 minutes, or until the water is full absorbed.
Cut the cabbage and kale into fine ribbons.
Bring a medium sized pot of water to boil. Cook the potatoes in the water, and when they are fork tender, add in the cabbage and kale. Cook for one minute more, until the kale and cabbage are softened.
Take the pot off the heat, and drain the vegetables, reserving about ¼ cup of liquid.
In a small saucepan, heat up the butter and olive oil with the garlic on medium low heat, adding in the sage once the butter has melted. Let the butter infuse on low heat for 5 minutes.
Chop up the apple into small dice. (You can do this earlier, but apples turn brown when exposed to air.) Mix the apples with the cabbage, kale, and potatoes. Add salt if you would like.
In a 8-inch square baking dish, place a layer of the cooked buckwheat groats, followed by a layer of the vegetables. Now add on the fontina cheese dice. Repeat the layers again and bake the dish for 15 minutes.

Buon Apetito!

Pizzocheri is a dish of the Valtellina Valley in Piemonte, Italy that is made up of buckwheat tagliatelle that are cooked with cabbage and potatoes, and then served with bitto cheese, and melted sage butter. Here we use the buckwheat grain in its whole form, and add some crunchy apples and healthy Tuscan kale to the mix. We also use fontina cheese, as bitto is difficult to find in the United States.
Recipe

1 cup dry farro
½ lb Cerignola olives
3 T Tuscan olive oil from this year's harvest
2 T almonds
1 T capers

In a sieve, rinse the farro well, and let it soak for half an hour.
Bring a large pot of water to a boil.
Boil the farro for about ½ an hour until it is soft.
Meanwhile, slice the olives around the pit, and then into thin strips.
Drain the farro of the cooking water.
Mix it into a bowl with the olive oil, and then stir in the sliced olives, almonds, and capers.

Recipe

1 2-inch knob of ginger
6 cups water
2 cups loose shitake mushrooms, cleaned and chopped in half
1 cup kale (about 3 leaves)
2 heaping tablespoons white miso paste
1 handful soba noodles (sometimes they come segmented into bunches, you need about one bunch)
½ large carrot, peeled (optional)
1 scallion (optional)

Make the ginger broth by grating the knob of ginger with a cheese grater, and then putting it into a pot with the 6 cups of water. You should have about 2 tablespoons of grated ginger to infuse.
Bring the water to a boil and simmer slightly for about 15 minutes. Let it sit for another 15 minutes if you can, but you are welcome to go along at this point.

Bring another pot of water to a boil. Cook the soba noodles for about 6 minutes in the boiling water, drain, and rinse them with cold water. Set the cooked noodles aside.

Drain the infused ginger broth of the grated ginger and bring the liquid to a boil.
Add in the shitake mushrooms and simmer until soft, and then add in the kale and simmer until cooked through. Turn off the heat.
Now, place the miso into a small bowl. Pour in some of the soup water, and soften the miso. Pour everything back into the pot and stir until the miso is well integrated into the soup.

Serve the dish by placing a heap of noodles in a bowl, then covering with the broth, making sure to get a good amount of kale and mushrooms in each serving.

Slice the carrots into thin strips, and thinly slice the scallions. Use these as a garnish on the soup.

Serves 4.

Recipe

4 slices multi-grain sandwich bread
2 T mayonnaise (Spectrum Organics is the best)
1 tomato
½ avocado
1 handful of dulse

Preheat the oven to 350ºF.

Bake the dulse for about 8-10 minutes, until it is dried out and crispy.

Toast the bread slices.

Slice the tomatoes horizontally.

Slice the avocado half into thin pieces horizontally as well.

Spread the mayonnaise on one slice of the bread.

Arrange the tomatoes in one even layer on the bread, and do the same with the avocados.

Place an even amount of dulse on top of the avocados.
Cover with the other slice of bread, slice in half for easy handling, and enjoy!

Recipe

½ lb ground lamb
½ onion, fine dice
1 garlic clove, minced
2 T pistachios
¼ cup barley, soaked for four hours
½ cup water
1 tsp salt
¼ tsp cinnamon
¼ tsp cumin
Pinch of black pepper

Drain the barley and put it in a pot with the water.

Bring the water to a boil, then lower the heat, cover, and simmer until the barley is cooked through and fluffy.

Transfer it to a plate or bowl and let it cool to room temperature.

Making the barley should take 30 minutes maximum.

While the barley is cooking, grind the pistachios to a powder. If you do not have any kitchen equipment, use your knife, and chop them as fine as you can.

Mix all of the ingredients together with your hands.

Form the patties, making sure they are not too thick. They should look like mini burgers.

How you cook them will depend on your own taste or preference:

Bake them at 400F for 20 minutes.

Grill them outside on a nice day.

Or cook them in a pan on your stove top.

These should be able to make 8 medium sized koftes.

Roasted Eggplants:
2 medium eggplants, sliced in 1/2 inch discs
Olive oil
Salt

Sprinkle the eggplant with salt and let them sweat out their bitter juice for about ½ an hour.

Dry off their sweat with some paper towel and brush them with some olive oil.

Bake them at 400F for 30-40 minutes, or until they are nice and soft.

Pomegranate Yogurt:
1 T pomegranate molasses
1 cup plain yogurt
Some mint sprigs

Mix together the pomegranate molasses with the yogurt and garnish with mint. If you do not have pomegranate molasses, plain yogurt is perfectly fine.

Recipe

1 cup barley, soaked for four hours
Fresh thyme (if on hand)
3 T olive oil
½ onion, chopped very small
1 garlic clove, smashed
4 raw artichokes or 4 prepared marinated artichokes
1 ½ cups walnuts
A few sprigs mint
Lemon juice
Olive oil

Drain the barley from its soaking water.

Prepare a large bowl with water and the juice of half a lemon squeezed inside.

Peel off a few of the outer leaves of the artichokes, then peel the artichoke stems of the fibrous outer layer. Using a large knife (serated is the best), chop off the top of the leaves.

Using a paring knife, shave the outer part of the vegetable that surrounds the heart, and take out the hairs (the choke).

Slice each heart in half or in quarters.

Place the sliced hearts in the bowl of lemon water, so that they do not oxidize and turn brown.

In a pot, heat up a few tablespoons of olive oil.

Cook the onion until it is translucent and season with some salt.

Add in the garlic, give it a stir, and continue cooking for a few minutes.

Toss in the artichoke bottoms and coat with the olive oil and onion.

You can also add some chopped fresh thyme if you would like.

Add in the barley, stir everything together, and pour in the 3 cups of either chicken or vegetable stock.

Bring the contents of the pot to a boil, and then reduce to a simmer and cover.

Cook covered for about 1 ½ hours, or until all of the liquid has been absorbed, and the barley is really fluffy.

Before you serve the dish, chop up the walnuts into a crumble and slice the mint finely. Toss them together with the lemon juice and a small amount of olive oil. You can use a mini blender to do this quickly.

Serves 4 for a nice family lunch.

September 17, 2007   |   1 comments
Tags: Entrees, Healthy, Mediterranean, Nuts, Summer, Vegetarian, Whole grain
Recipe

1 filet of trout (you can also use shad- typical of the Iraqi southern marshes)
¼ cup hulled barley (not pearl)
1 tsp of coriander seeds
1 tsp of cumin seeds
¼ teaspoon salt
Sprinkle of cinnamon
Handful of cilantro, finely chopped
Parsley sprigs
Lemon juice
Olive oil to taste
Sprinkle of cayenne

Rinse and soak the barley the night before.

The next day, drain it well and cover with a few inches of water.

Simmer the barley with a pinch of salt until cooked through, about an hour.

Drain and cool to room temperature.

Preheat the oven to 400F.

Brush the baking dish with olive oil, and then place the fish, skin side down, onto the tray.

Drizzle some olive oil on top of the filet, and season with salt and a light dusting of cinnamon.

Lightly cover with foil and cook for about 15-20 minutes.

When fish is done, remove it from the oven and let it cool to room temperature.

Break up the flesh with a fork into pieces, leaving the skin behind.

Toast the coriander seeds in a dry pan until lightly browned and fragrant. Turn them out onto a plate.

Toast the cumin seeds in a dry pan until lightly brown and fragrant. Turn them out onto the plate with the coriander. Blend both the seeds in a mini blender, spice grinder, or with a mortar and pestle. If you must use the powdered version, go ahead.

In a bowl, toss together the olive oil, salt, lemon, coriander, cumin, and cayenne.

Stir the fish and barley into the spices, and then mix in the cilantro and parsley.

Garnish with thin slices of lemon as part of a large Middle Eastern meal.

Serves many as a mezze, or appetizer.