Wednesday, August 25, 2010

Whole Foods Recipes

Quinoa (or millet or oats) Porridge
(serves 1)

1-1.5 cups cooked quinoa
handful of berries
2 tbsp currants
1 tbsp sunflower seeds
pinch salt
sweetener (as desired -- I like agave nectar and maple syrup)
1 banana
almond, soy, rice milk (add as much as desired, depending on desired consistency)

Mix all ingredients together, and simmer on the stovetop on medium heat, until warmed through (~5-7 minutes), or heat in microwave for 2-3 minutes.

Salad w/ kamut or spelt kernels
(serves 1)

Lettuce, in bite size pieces
1 carrot, grated
1/2 tomato
few slivers of coloured sweet pepper
1/4 cup cucumber
1-2 tbsp sunflower seeds
1/4 - 1/2 cup kamut or spelt kernels
salad dressing (1/2 cup flax seed oil, 1/4 cup lemon juice, 1/4 cup apple cider vinegar, 1 garlic clove, few dashes of salt - if desired, a tiny bit of honey, maple syrup or agave nectar can be added for sweetness)

Mix all salad ingredients together.  You can also add some cooked veggies (orange sweet potato, broccoli, cauliflower) for variety.  Mix salad dressing in blender, and pour over salad.  

Kamut/Spelt/Oat Groat Salad 
serves 4

4 cups cooked kamut/spelt/oat groats (combination)
1/4 cup + 2 tbsp cranberries
1/3 cup sunflower seeds 
1/2 cucumber, diced
1-2 celery rib, cut into small pieces
1 sweet orange pepper, diced
1 small carrot, diced into thin pieces

4 cups cooked kamut/spelt/oat groats (combination)
1/4 cup sundried tomatoes
1/2 cup roasted pepper
1/4 cup chives
1/2 cup feta
1/3 cup fresh basil

Mix together all salad ingredients. 
Dressing: 1/2 cup flax seed oil, 1/4 cup lemon juice, 1/4 cup apple cider vinegar, few dashes of salt, tiny bit of agave nectar - combine in blender and blend until smooth. Pour over salad and serve.

Black beans and rice 
Serves 2 

2 tsp coconut oil  
1 onion, diced
2 garlic cloves, crushed or finely diced
1 orange sweet potato, cut into bite sized pieces
1/2 cup broccoli, if desired, cut into bite sized chunks
1/2 cup cauliflower, if desired, cut into bite sized chunks
2 carrots, sliced
1 red pepper, diced
1/2 zucchini, sliced and quartered

1 tomato, diced
1/4 cup sunflower seeds
3 tbsp soy sauce (or less, as desired)
2 tsp cayenne pepper or red peper flakes
2 cups cooked brown rice
1 cup cooked black beans
1/2 cup cooked tomatoes

Heat coconut oil over medium-high heat.  Add onions and garlic and red pepper flakes (if using), lower heat, and cook until translucent.  Add some water and simmer orange sweet potato for 5 minutes, add cauliflower, and simmer another few minutes.  Add broccoli, cook for a few minutes. Add carrot, red pepper and cook for a couple more minutes. Add zucchini, and cook for 3 minutes.  Add seeds, tomato, brown rice, beans, soy sauce/tamari and cayenne pepper if desired. Add tomatoes over top, if desired.  Cook for another 5 minutes, until heated through.

Black Beans and Vegetables 
Serves 2

1 orange sweet potato

1 onion
2 garlic cloves
2 tsp oregano
1 tsp basil
2 tsp coconut oil
1/2 cup broccoli
1 carrot
1/4 cup sunflower seeds
2 tbsp tamari / soy sauce
2 tsp cayenne pepper
3 cups black beans
1 cup cooked corn

Heat oil, garlic, onion, basil and oregano over medium heat.  Cook for two minutes.  Add some water, and orange sweet potato.  Cook for 5 minutes.  Add broccoli and carrot and cook for a few minutes, until cooked through.  Add seeds, beans, corn, tamari/soy sauce and cayenne pepper, and heat until warmed through. 

This is not an exact representation of this dish, but gives an idea of the beautiful colours of orange sweet potatoes and black beans

Pinto Beans over rice 
Serves 4

3 cups cooked brown rice
3 cups cooked pinto beans
2 chili peppers, minced into small pieces
6-8 cloves minced garlic
1/2 cup apple cider vinegar
1/4 cup flax seed oil
Few dashes of salt

w/ salad

Serve pinto beans over brown rice. Mix together chili peppers, garlic and apple cider vinegar, oil and salt.  Pour mixture over beans and rice. Serve with a salad. 

Chickpea and Quinoa
Serves 2 

1 onion, diced
3 cloves garlic, crushed or diced
2 tsp coconut oil
1/2 orange sweet potato, cut into bite sized pieces
1 carrot, diced
1/2 cup broccoli, cut into bite sized pieces

4 spears of asparagus, cut into bite sized pieces
1/2 sweet pepper, diced
3 cups cooked quinoa
1.5 cups cooked chickpeas
1 tbsp tamari
cayenne, as desired

Heat coconut oil over medium heat, add onion and garlic.  Cook until translucent.  Add sweet potato.  Add broccoli, asparagus and carrot.  Cook a few minutes.  Add sweet pepper, and cook a few minutes until all veggies are cooked through.  Add quinoa, chickpeas, tamari and cayenne.  Also good with tomato sauce or spaghetti sauce over top.

Cooking Quinoa 
Makes 4 cups cooked quinoa

2 cup dry quinoa
4 cups water

Rinse quinoa two times in water before cooking.  Swirl quinoa around in water with hands, then drain water using a very fine sieve or a lid over top of a cooking pot. This removes a bitter film from the grain.  Add fresh water to rinsed quinoa, and simmer, for 15 minutes, once water begins to boil.

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