quinoa dinner salad


ingredients
1 1/2 cup bulk quinoa
1 8 oz pkg tempeh, chopped, optional if your prep time is especially tight
1 red pepper, chopped
1 bunch green onions, chopped, or
1 small red onion, chopped
1 tomato, chopped
2 pieces celery, chopped
1 small bunch cilantro, chopped or
1 small bunch parsley, chopped
1 can organic black beans, well rinsed or 2 cups cooked black beans
1 can organic garbanzo beans, well rinsed
feta cheese
lime or lemon, optional
1 mango, chopped, optional, if it’s summer and happens to be on sale

instructions:
Rinse quinoa well in cold water. Measure twice as much water as quinoa into pot with lid, add pinch of salt, bring to boil (pot will need to be large enough to leave some headroom, as quinoa will bubble some). Add well rinsed quinoa, stir, bring to boil, turn heat down to medium low simmer. Cook covered (check cooking times chart on this blog). When done, remove from heat, transfer to bowl, stir/fluff with fork.

While quinoa cooks, chop tempeh, then saute it in 2 T olive oil, stirring frequently until lightly browned. Chop all veggies. Add all veggies, cooked tempeh, and well rinsed beans to cooked quinoa, stir all together well. Serve topped with feta. Dress with simple olive oil/balsalmic vinegar, plus a squeeze of fresh lime or lemon. Dress immediately prior to eating, great with salsa. Will stay fresh in refrigerator in airtight container for 5 days.

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Soaking & Cooking Times for Grains


Instructions:

Boil water first, add grain and stir, bring back just to boil, then reduce heat to simmer on medium-low, covered with tight fitting lid. Do not lift lid prior to the last few minutes of the cooking time shown below. If making a grain based salad, after removing from heat immediately rinse with cold water to prevent further cooking.

Grain (1 cup)………Cooking Water…..Cooking Time……Yield…………..Comments

Amaranth or Teff……..3 cups……………..25 min………….3 cups

Basmati rice……………..2 cups……………..30 min…………3 cups

Bulgur…………………….1 3/4 cups…………15 min………….2 1/2 cups…….think Tabouli

Couscous…………………1 1/2 cups………..5-10 min……….4 cups…………..very light

Quinoa…………………….2 cups……………..15 min…………3 1/2 cups……..rinse well first

Wheatberries……………4 cups…………..25-30 min…………3 cups…………pre soak 1 hr to overnight

transitioning- cold morning breakfast


Ingredients:

1 c amaranth (looks like quinoa only smaller grains)

3 c water

1 t cinnamon

1/2 t nutmeg

1/8 t cardamon

pinch sea salt

3 T maple syrup

1 granny smith or braeburn apple, diced + 1/4 c raisins

0r 1 bartlett pair + 1/4 c pecans

Instructions:

Bring water to boil, then add grain, spices. Stir and bring back almost to boil over medium heat, then reduce heat to low, cover, and simmer for 12-15 minutes. Add maple syrup, fruit and nuts. Simmer covered about 3-8 more minutes until liquid just absorbed. Check and stir occasionally during the last 5-8 minutes to avoid burning and sticking to pan. Makes 2 servings. Can make the night before, will keep in airtight container in refrigerator for 2 days. Reheat in microwave for a quick healthy breakfast the next day.

This feels light but is sustaining. Amaranth is high in protein, calcium and iron, also lysine. Easily digestible, it is a good choice at the turn of the season, when recovering from the stomach flu or when ending a fast.

wheatberry salad


For you, Julie.

Ingredients:

1 1/4 c wheatberries
1 8 oz pkg tempeh
2 stalks celery, sliced
1 fresh tomato, chopped
1 red pepper, diced
1 bunch green onions, chopped
1/2 c organic raisins
small bunch parsley-  3/4 – 1 cup
feta cheese- 1/2 cup or so
olive oil and balsalmic vinegar dressing

Instructions:

Rinse then soak wheatberries for several hours or overnight. Rinse after soaking, then cover with fresh water and bring just to boil, then simmer uncovered for 25-30 minutes. Test for doneness- should be soft and slightly chewy. Drain, rinse in cold water, drain. Place in large bowl.

Cube tempeh, then saute until browned in 1-2 T olive oil. When browned add to wheatberries.

Chop all vegetables, then add to wheatberries with raisins and feta. This can be stored in refrigerator in airtight Tupperware style container for 5 days. Dress with olive oil and vinegar right before serving.