Sprouted Grain Bread

This is so simple to make that you won’t believe it’s realy possible until you try it!  Enjoy the variety of ways you can enjoy this easy recipe:  hearty crepes, pancakes, and bread to eat by itself or dip into hummus!  All you really need is a cast iron skillet and a blender.

 Ingredients:

2-3 cups whole grain (can be quinoa, buckwheat, barley, farro, etc)

Water

1 tsp sea salt

1 Tbsp Oil (choose from ghee, butter, olive oil, grapeseed oil, etc)

Herbs or spices to taste

Cast iron skillet required for optimum product! 

1. Soak 2-3 cups of whole grain in a container filled with ample water to allow for grain to expand (should be at least twice as much water as grain).  In the morning, pour into a colander and rinse well, leaving the colander propped in a bowl to drain, with a lid lightly covering the top of the grain (good to have air flow, but not be fully exposed).

2. For quinoa, after 6-8 hours of sitting out to sprout, it should be ready.  For some other grains, it may take a little longer (buckwheat takes the longest).  For these grains, rinse twice a day until sprouted.  Look for sprouts to begin before proceeding to the next step.

3. Rinse grain and scoop into a blender.  Fill blender with water (to cover grain up to a ½ in over) and add salt, oil, and any herbs or spices you’d like.

4. Blend on high until a batter-like consistency.  You now can pour the entire batter into your warmed and well-oiled skillet, baking it much the way you would corn bread.  OR, you can pour a little out at a time for hearty whole grain crepes or pancakes.  

Feel free to experiment with adding seeds or sprouted lentils to the mix!

Recipe by Heather Davis

 

Spicy Black Bean Ragout with Quinoa and Avocado Crema

I love this recipe from Daily Bites for a healthy solution on a busy weeknight. It makes great leftovers for a healthy lunch and is a crowd pleaser so the whole family will be happy! (http://www.dailybitesblog.com/)

Spicy Black Bean Ragout with Quinoa and Avocado Crema - Serves 3-4

For the quinoa and ragout:

1 cup quinoa, rinsed and drained

2 cups water

2 tbs. olive oil

1 small-medium yellow onion, chopped

1 stalk celery, peeled and chopped

2 carrots, peeled and chopped

4 cloves garlic, finely chopped

1 small serrano chile, seeded and finely chopped

1 tbs. chili powder

1 tsp. ground cumin

1 tsp. coriander

1 (15 oz.) can diced tomatoes with juices

1 1/2 cups cooked black beans (or one 15-ounce can)

1 (4-ounce) can whole green chilies, drained and chopped

1 cup frozen corn (use fresh if in season)

1/3 cup water

Salt, to taste

For the avocado crema:

1 medium ripe avocado

Juice of one lemon

1/4 cup canned coconut milk (see *note below)

Pinch of sea salt

For garnish:

Chopped fresh parsley or cilantro

Chopped scallions

Start by making the quinoa: bring quinoa and water to a boil. Cover, reduce heat to very low and simmer 12-15 minutes or until water is absorbed and quinoa is fluffy.

While quinoa cooks, make the ragout: heat olive oil in a medium-large pot over medium heat. Add onion, carrots and celery. Cook 3-5 minutes until becoming soft, then add garlic, serrano, chili powder, cumin and coriander. Cook 1 minute, stirring constantly. Add tomatoes with juices, black beans, green chilies, corn, water and salt to taste. Cook until heated through over low heat, about 8-10 minutes.

As quinoa and ragout finish cooking, make avocado crema. In a food processor or blender combine all ingredients for crema. Blend until very smooth.

To serve, arrange a bed of quinoa on large platter or individual serving plates. Ladle ragout over top and dollop with spoonfuls of avocado crema. Garnish with chopped parsley (or cilantro) and scallions.

Veggie Chickpea Curry

Do you have a crock pot or slow cooker?  Are you more of a morning person that hates dealing with dinner when you get home?  Then try this: set aside a half an hour in the morning to prepare this recipe before you leave for work.  Then, when you get home, the aromatic, Indian spices in this dish will be there to greet you, and dinner will be ready in about 2 minutes!  This creamy curry is delicious served over brown rice, quinoa or couscous.  If you don't feel like waiting for a grain to cook, Trader Joe's sells pre-cooked brown rice that you can pop in the microwave for a couple minutes.   

Yield: Makes ~ 6 servings (of about 1 and 1/3 cups each)

Ingredients:

     1 tablespoon olive oil

     1 1/2 cups onion, chopped

     1 cup carrots, sliced 1/4 inch thick

     1 tablespoon curry powder

     1 teaspoon brown sugar (can substitute a few drops of Stevia)

     1 teaspoon ginger, peeled and grated

     2 cloves garlic, minced

     2 serrano chiles, minced (seeded if you don't like it hot!)

     3 cups chickpeas (garbanzo beans), cooked

     1 1/2 cups sweet potato, peeled and cubed into bite size pieces

     1 cup green bell pepper, diced

     1 cup green beans, cut to 1 inch

     1/2 teaspoon salt

     1/4 teaspoon black pepper

     1/8 teaspoon ground red pepper (cayenne)

     1 (14.5 oz.) can of diced tomatoes (do not drain)

     1 (14 oz.) can vegetable broth

     3 cups fresh baby spinach

     1 cup light coconut milk

Directions:

Heat the oil in a large skillet over medium heat.  Add the onion and carrot; cover and cook 5 minutes or until tender.  Add curry powder, sugar (or Stevia), ginger, garlic, and chile; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker.  Stir in chickpeas and the next 8 ingredients (through the broth).  Cover and cook on HIGH for 6 hours or until vegetables are tender.  Just before serving, add the spinach and coconut milk; stir until the spinach wilts.

Adapted by Katy McCauley from My Recipes at www.myrecipes.com/recipe/vegetable-chickpea-curry-10000000701091/, author Melanie Clarke, 2011. 

Earth Day: Mushroom, Bean & Barley Soup

Mmmmmmmmm.......the perfect soup to make on a lazy Sunday.  Nourishes not only the body, but the soul as well, clearing the mind with its delicious aroma, attracting passerbys for company, and reminding us of the abundance all around us.  Tender, hearty, delicious... 

Prep/Cook time: About 1 hour and 15 minutes
Yield: Makes ~ 6-8 servings, about 1 cup each

Ingredients: 

     1 tablespoon olive oil

     1 sweet onion, diced

     2 carrots, grated coarsely

     2 cups oyster mushrooms, sliced into bite sized pieces

     8 cups vegetable broth

     1 cup hulled barley, uncooked

     1 cup white Cannellini beans (pre-soaked if dry)

     ¼ teaspoon salt

     ½ teaspoon pepper

     2 teaspoons dried thyme

     2 teaspoons dried or

     1 tablespoon fresh rosemary

     2 teaspoons dried oregano

     2 teaspoons dried basil

     2 large bay leaves

     1½ cups kale, de-stemmed and torn into bite-size pieces

Directions: 

Heat the olive oil in a 4-quart soup pot over medium heat.  Add the onions, carrots and mushrooms and sauté for about 5 minutes.

Add the vegetable broth, barley, beans, and all of the spices to the soup pot, turn the heat up to high, and bring to a boil.  Once boiling, reduce heat to a medium-low simmer. 

Allow to simmer, uncovered, for one hour, stirring occasionally, until barley is soft and somewhat fluffy.  In the last five minutes of cooking, add the kale.    

Tip:

Store leftovers in the refrigerator.  Reheat on stove top over low heat until warm, adding extra vegetable broth for desired consistency. 

Copyright 2011, K. McCauley, Original recipe

 

FIESTA SALAD

Don’t be intimidated by the list of ingredients- Most are pinches of spices and sprinkles of condiments J

Makes 10 servings- feel free to “halve” the recipe

Time to prepare: 5-10minutes

INGREDIENTS
3 15-ounce cans black beans, drained and rinsed, or 4 1/2 cups cooked black beans
2 cups frozen corn, thawed
2 large tomatoes, diced
1 large green bell pepper, seeded and diced
1 large red or yellow bell pepper, seeded and diced
1/2 cup diced red onion
3/4 cup minced fresh cilantro (optional)
2 tablespoons seasoned rice vinegar

2 tablespoons of olive oil
2 tablespoons cider vinegar or distilled vinegar
juice of 1 lime or lemon
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon crushed red pepper, or 1 pinch cayenne pepper
1/2 teaspoon salt, or to taste

Directions

Combine beans with corn, tomatoes, bell peppers, onion, and cilantro, if using. Whisk together remaining ingredients and pour over salad. Toss gently to mix.
Spoon leftover salad into a covered dish and refrigerate for up to three days.

Tomato, Fava Bean and Smoked Gouda Salad

This cool as a cucumber salad of fresh tomatoes, fava beans and smoked gouda will have you in and out of the kitchen in no time.

SERVINGS
6-8

INGREDIENTS
For the vinaigrette:
1/2 cup extra virgin olive oil
1 tablespoon sherry wine vinegar
2 tablespoons rice wine vinegar
1 teaspoon whole-grain mustard
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper

2 cups canned black beans, drained well
2 cups fava beans, freshly shucked
1 cup snap peas, freshly shucked
1/4 cup diced red onion
4 ounces smoked fresh gouda, cubed
12 grape tomatoes, halved
1/4 cup shredded fresh basil

PREPARATION
1. Whisk together all of the vinaigrette ingredients and set aside.

2. Combine the beans, sweet peas, red onion, gouda and tomatoes in a large bowl. Toss the salad with half of the vinaigrette. Garnish with the fresh basil and season to taste with the salt and pepper.

Prep technique No Cook Course Dinner Cuisine American Main Ingredient Beans Type of Dish Salads

COUSCOUS AND BEAN SALAD

This is a simple salad using quick-cooking couscous. It can be made the night before and refrigerated until needed. The flavor will improve with age.

Preparation facts

Yield: 2 servings

Ingredients

3/4 cup water

2 tsp olive oil

1/2 cup quick-cooking couscous

1/2 cup rinsed and drained canned black beans

1/4 lb lean ham, coarsely chopped

1/2 cup diced red onion

1 medium red bell pepper, coarsely chopped (about 1 cup)

2 Tbs olive oil and vinegar dressing

several drops hot pepper sauce

salt and freshly ground black pepper

1/2 cup chopped fresh cilantro

several lettuce leaves (optional)

Directions

Bring water and olive oil to a boil. Remove from the heat, add couscous, stir, and cover with a lid. Let stand 5 minutes.

Place black beans, ham, onion, and red bell pepper in a medium-size bowl. Add the couscous. Drizzle dressing over salad. Add hot pepper sauce and salt and pepper to taste. Toss well. Sprinkle cilantro on top. To serve, arrange lettuce leaves on 2 plates and spoon salad onto the lettuce.

Shopping Suggestion: At the deli counter, ask for the ham to be cut in one thick piece so that it can be easily cut into 1/2-inch cubes or coarsely chopped.

Variation: Parsley can be substituted for the cilantro.

Copyright © 2005 by Linda Gassenheimer

Carotene-rich Chile

This is a warming winter dish, best served over brown rice. It keeps well in the refrigerator, and gets thicker and more flavorful a day or two after cooking. Using more water will allow it to be served like a soup, less will make it more like a chile or stew. Find out what works best for you. If you are adventurous, experiment with adding dried chiles (seeded and cut into small pieces) at the same time as the other spices for a richer flavor. Just be aware that different dried chiles have varying degrees of spiciness - some are mild, some are not!

3-4 cups water (just enough to cover ingredients for cooking)

2 medium carrots

1 medium onion (yellow or red)

1/4 of a small kabocha squash (another squash may be substituted, but kabocha is nice because it doesn't have to be peeled)

2 Tablespoons chile powder

3/4 teaspoon Ground Cumin

1/8 tsp Ground Cayenne Pepper (add or decrease depending on your spice tolerance)

1/4 tsp Ground Cinnamon

2 Tbs Tamari or Soy Sauce

1 12-oz can Eden Organics black beans

1 12-oz can Eden Organics pinto or kidney beans

1 14-oz can Muir Glen fire-roasted tomatoes
2 tsp balsamic vinegar (apple cider vinegar would work too)

2-3 cloves minced garlic

1 bunch cilantro - chop as needed and garnish

Heat a saucepan or stockpot with water and bring to a boil. Peel and mince garlic cloves, and set aside. Peel onion and chop into 1/4" to 1/2" pieces and add to water. Chop carrots and squash into 1" chunks and add to pot. Add spices and tamari (not the garlic), and allow vegetables to simmer approx 5 minutes, or until carrots are just soft enough to take a fork. Stir in the fire-roasted tomatoes, drained beans, balsamic vinegar and garlic and bring back to a boil. Turn off heat. Serve over brown rice and garnish with as much cilantro as you wish!

CARA’S BELOW-FREEZING BLACK BEAN SOUP

In a big soup pan, sauté in 1/3 cup olive oil, the following vegetables which have been peeled and chopped:

2 small onions

5 ribs of celery with leaves

2 large garlic cloves

two tomatoes

1 cup of sliced mushrooms

2 hands full of spinach leaves

some cilantro.

Add salt, pepper, cumin, curry powder and chili powder to taste (start with a teaspoon each – not the pepper!)

Stir often and turnoff the heat as the celery begins to get tender.

Add the equivalent of two cans of black beans (I prepared my own, but that means soaking them the day before and then cooking them for 1-2 hours before you even start the rest of the recipe).

Meanwhile, in another big pan, boil 7 cups of water. Drop in one sliced sweet potato and ¾ cup of washed barley. Let these cook for about 20 minutes until the barley is very tender. Pour the mixed vegetables into the water with the barley and sweet potato. Stir.

You can adjust the seasoning and eat it like this – or you can put it all in a blender.

Add lime when serving.

BLACK BEAN PUMPKIN SOUP

1 large red onion, chopped

4-5 cloves garlic, minced

1 T. olive oil

5 tsp. ground cumin

½ tsp. cinnamon

¼ tsp. cayenne pepper

1 can (14 oz.) chicken or vegetable broth

2 cups cooked mashed pumpkin or orange squash

1 can (~15 oz.) diced tomatoes

2 cans black beans, undrained

Saute onion, garlic in oil until transparent. Add cinnamon, cumin, and cayenne pepper. When onions are just golden brown, add all the rest of the ingredients. Bring to a boil, turn down heat and simmer about 15 minutes.

SASSY CHOPPED BLACK BEAN & AVOCADO SALAD

Fast Fresh & flavorful and packed with nutrients, healthy fat, fiber and protein!

Ingredients

2 Tbs. lemon juice

1Tbs Whole grain mustard

2Tbs Olive oil

1 Cup canned black beans, rinsed, drained

1 cup frozen/fresh corn, thawed

1 avocado, diced

½ cup diced sweet red pepper

½ cup coarsely chopped cilantro

¼ cup diced celery

1 green onion, trimmed and thinly sliced (1/8 cup)

Salt & pepper to taste

DIRECTIONS

Whisk together lemon juice and mustard in large bowl. Add oil and whisk until smooth. Add all remaining ingredients and gently toss to combine.

Prep time: 10 minutes

Original recipe from Vegetarian Times