Whole Grain and Pasta Recipes
Whole grains are a vital part of the human diet, but tend to be all but missing in western societies. Whole grains contain an important balance of protein, fiber and complex carbohydrates and are an important source of minerals. It's always better to use whole grains in your cooking, rather than processed grains. Some diets mistakenly group whole grains with simple sugars in a category of "carbohydrates" to be avoided. To the contrary, adding whole grains to one or two of your daily meals is certain to create noted improvement in your health.
Dirty Rice
Vegan recipe contributed by Judy Pearson
2 tablespoons olive oil or grapeseed oil
1 large clove garlic
4 scallions, sliced
½ cup nuts (pumpkin seeds, sunflower seeds, pine nuts, cashew pieces, almonds, singly or combined) I usually use sunflower seeds and almonds, chopped.
½ cup coarsely chopped fresh mushrooms or soaked dried mushrooms (preferably an imported variety) I use shiitake mushrooms, dried. They are so good and good for you!
2 tablespoons tamari soy sauce
4 cups cooked brown rice
Heat oil in a 2-quart pot. Sauté garlic for one minute; add scallions and sauté for 1 minute longer. Add nuts and cook until they are lightly colored. Add mushrooms and cook for about 2 minutes, or until they are slightly softened. Add soy sauce, cover, and simmer for 3-5 minutes.
Stir cooked rice into mushroom mixture to coat evenly. Heat through. If serving is delayed, keep warm in a covered pot. Can be reheated if necessary. Serves 6. We often add more soy sauce at the table. Sometimes I add a bit more to the pot too. This is very good and all my family loves it. Serve with a side of steamed broccoli or cauliflower, and it makes a good meal. If you want meat too, it’s really good with roasted turkey. Recipe adapted from American Wholefoods Cuisine by Nikki and David Goldbeck.
Quinoa with Bulgar Wheat
a vegan recipe contributed by Steve and Toni Roberts
1½ cups water
1 teaspoon shoyu sauce (or pinch of sea salt)
½ cup quinoa
½ cup bulgur
1 small piece or strip of dried kombu, whole or cut (optional)
Put strip of kombu (optional) and shoyu sauce (or sea salt) in water and bring to boil.
Rinse quinoa thoroughly & drain.
(Do not rinse bulgur.) Add quinoa and bulgur to boiling water. (Alternatively, you can add quinoa and bulgar in beginning and bring to a boil, if you choose). When boiling resumes, turn heat to low and simmer until all water is absorbed, about 15-20 minutes.
notes: Quinoa is a whole grain that originated in the Andes region of South America, where it has been an important food for 6,000 years. It is very high in protein, fiber, and important minerals. It is a light, fluffy, easy to cook grain, and is delicious. Kombu is a sea vegetable, highly regarded in Japan for its nutritional value. It is available dried in packages, which gives it a long shelf life.
Brown Rice
a vegan recipe contributed by Steve and Toni Roberts
1 cup rice
1½ cup water
pinch of sea salt
small piece of dried kombu (optional)
Rinse rice by swirling it around in
water. Drain. (If time allows, you can soak
rice 1-2 hours before cooking, but it’s not necessary).
Bring rice, water, & (optional) kombu to
boil. Lower heat & simmer withan airtight lid for 45-50 minutes for a total cook time of approximately 1 hour. Water should be absorbed in rice, and the rice should be rather fluffy.
Health Nut Cereal
a vegan recipe contributed by Loraine Sweetland
½ cup of each:
Steel cut oats
Brown rice
Cracked wheat or bulgar
Oatmeal (thick rolled oats)
Wheat flakes
Simmer the first 3 ingredients in 3 to 4 quarts water for 45 minutes. Add the last two ingredients, and simmer for 30 more minutes. Cool and refrigerate. Use daily for breakfast by heating desired amount of cereal in microwave in glass container till hot. Add milk if desired and top with granola. All ingredients are available in health food stores. (adapted from a recipe at cooks.com)