Getting Your Grains

 

A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways.

A variety of whole grains and dried nuts and fruit.

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Have you heard that you should be eating more high fiber, whole grain foods?   Are you also wondering how to eat more fruits and vegetables, but you just don’t know how you would make these changes?  

I have found some incredible ways of getting more servings of grains, vegetables and fruits into my family on a daily basis, and we have discovered that it is quite easy, delicious and virtually painless!  Whole grains can be eaten at breakfast, lunch and dinner, so you can incorporate them into every meal. 

A Blend of Wild Rice, Barley and Wheatberries

Some people are afraid that whole grains taste like sawdust or bird feed, but that is not true.  They are chewy, nutty and delicious, and you may find them more satisfying so that you eat smaller portions without feeling hungry. 

I know you can buy many items at the supermarket that have those magic words right on the front of the package, Made with whole grains, but you can also learn how to take control over your diet by learning how to cook whole grains in one of my classes.  I would love to share with you the many ways that you can also enjoy eating whole grains.   

This week replace your white rice/potatoes with this delicious recipe:

Quinoa Salad with Cilantro Dressing

Combine 2 cups raw quinoa, rinsed well, with 4 cups chicken broth in a saucepan with a tight fitting lid.  Bring to a boil; reduce to a simmer, covered, and cook about 15 minutes.  (You will be able to see that the liquid is absorbed and the germ of the quinoa shows.)  It’s good to let this cool while you prep the rest. 

In a large bowl combine 15 oz. canned black beans, drained; 1 cup corn, thawed if frozen; ½ red onion, diced; 1 qt. cherry tomatoes, halved; and a fresh avocado, cubed. 

In a mini-food processor or blender, combine the juice of 1 fresh lime, ¼ cup fresh cilantro leaves, ¼ cup olive oil, and salt and cayenne pepper.  Blend until emulsified.  (If you don’t have a blender or food processor, finely chop the cilantro and use a whisk to combine.)  Pour this vinaigrette over the rest of your ingredients and enjoy!

If you like savory foods for breakfast, this also makes a great eye opener!

Next time—Spring is coming.  It’s time to start thinking about Salads!

Weekend Breakfasts--Sharing Your Love

   

I was reading the paper one weekend morning, drinking my coffee and thinking about how much I love a hot breakfast.  Last year we visited Texas and discovered Migas; onions, peppers and corn topped by cooked eggs, served over crispy fried tortilla strips, topped with melted cheese, sour cream, salsa and avocado.  Even better than Rancho Heuvos in my mind, but considerably more work.  To make Migas, first you fry up the tortilla strips and keep them crisp.  Then you sauté up onions, peppers and corn and season with cayenne, chipotle and salt.  Next you fry up your eggs the way you like them.  To serve,  layer the tortilla strips, onion/peppers mixture, and the fried eggs, and melt cheese over it all; Serve it up with salsa, avocado and sour cream.  Whew! 

With these flavors in mind, I decided to try an omelet breakfast.  I had red pepper and onion on hand, so I diced up half of each and sautéed that up with a sprinkling of salt, cayenne and black pepper; after they were somewhat brown and softened, I added about ½ cup frozen corn, and let that sizzle.

 

Next I added some leftover whole grains that were in the fridge from last night’s dinner—a combination of wheat berries, wild rice and barley.  Once everything was heated through I removed it to a plate and covered it with foil to keep warm. 

--> In a large bowl, I cracked 3 large eggs, added about 1-teaspoon water, and a big dollop of SWAD Coriander Chutney.  I absolutely love this stuff and find so many uses for it!  I whisked that all together and my significant other said, “OH we must be having green eggs and ham!”  But no, we were having something entirely different, something that we’d never had before.

--> .  I poured the egg mixture into my hot pan, sprinkled some of the pepper/onion mixture over the eggs, grated some cheese on top, covered the pan and lowered the heat.

--> About five minutes later the edges of the eggs are brown, the eggs are set, the cheese is melted and we are ready to eat.

--> As you can see, I sliced up some oranges too, and thought the plate looked pretty, and the combination of flavors was terrific. 

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http://www.now-youre-cooking.com/Let me know if you try it!

Steps for Making Beef Borscht

Starting with a hot pot, saute onion, celery and carrots.

Mise en Place for next step:  tomatoes, red wine, broth and beets.

Add the beef cubes and stir.

Brown the meat.

Throw in cabbage, beets, broth and vinegar.

Add the fresh herbs towards the end of cooking.  

 

 

 

 

 

 

 

 

 

 

The finished soup!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is actually part 2 of my previous post because I am new to this and didn't get the photos uploaded or downloaded or something loaded.  Now you can see the process as well as read about it!

I will try to get everything together for my next post--Getting your Grains!