You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.
—Eleanor Roosevelt
Rice Noodles and Red Cabbage in a Spicy Cashew Sauce
Nori Rolls with Vegetables and Sticky Brown Rice
Lentil and Rice Salad with Lemon and Olives
Composed Salad of Quinoa, Chickpeas, and Tomatoes
Heirloom Tomato–Basil Quinoa Salad
Whole grains are so versatile that they can be used to make casseroles, salads, pilafs, even meatless burgers. A pot of grains may never turn out the same way twice. The amount of time it takes for the grain to cook, how much water it will absorb, and how fluffy your end product is depends on many factors, including the age of the grain, the conditions under which it was stored, and the temperature in which you cooked it.
The following pages contain information on how to cook whole grains, including basic recipes for each whole grain. Hopefully you will learn to love the flavor and diversity that whole grains can bring to your dinner table.
Following these basic steps for cooking whole grains you can prepare highly nourishing, plant-rich meals for your family. We cook a few pots of whole grains every week to use in salads, soups, and as part of our main meals.
Before using, sort through your grains for tiny rocks and other debris. Dry quinoa often contains small stones. Millet and buckwheat can be cross contaminated with gluten grains if not certified gluten-free. Remove them from the rest of the grains before cooking. You can do this by pouring one-third of a cup of grain at a time onto a plate. Simply sort through with your fingers and pick out the rocks or foreign material. This can be a very exciting job for young children to participate in!
Some grains need to be rinsed prior to cooking to remove chaff, dust, or other debris. These include millet, quinoa, amaranth, and sometimes brown rice. Quinoa also has a bitter saponin coating that repels insects and birds and, if not rinsed off, may cause digestive upset when consumed. To rinse grains, place them in a fine-mesh strainer and run warm water through them until the water runs clear. You may also place them into a pot with water and swirl the grains around using your hand. Then drain off the water through a fine-mesh strainer.
To soak grains, measure the desired amount and place it into a bowl. Cover with at least 1 inch of warm water and add 1 to 2 tablespoons of raw apple cider vinegar or raw coconut vinegar to each cup of grain. Soak, uncovered, on your kitchen counter for 12 to 24 hours. Then drain and rinse through a fine-mesh strainer. Follow the guidelines on the following page for water requirements and cooking times.
Adding sea salt brings out the sweetness in grains and helps the grain to open up. Grains cooked without salt will taste flat. We generally use ⅛ to ¼ teaspoon of sea salt per 1 cup of dry grain.
To cook a whole grain you will need to first bring the pot of grain and water to a boil. Once boiling, immediately lower the heat to a simmer. Start timing when you turn down the heat to a simmer. Grains that have been boiled for too long may turn out tough and chewy. If your grains turn out mushy or clumped together, you may have added too much water, or not brought the heat to a high enough temperature initially. It is also very important to use the proper cookware when cooking whole grains. A stainless steel pot with a thick bottom that contains an aluminum core will distribute the heat evenly and prevent the bottom layer of grains from burning. Use a 1-quart pot for cooking 1 cup of grain, a 2-quart pot for cooking 2 cups of grain, or a 3-quart pot for cooking 3 cups of grain.
Remember never to stir a pot of cooking grains. Whole grains create their own steam holes so the top layer of grains cooks as evenly as the bottom layer of grains. When you stir a pot of cooking whole grains, the steam holes are destroyed, which causes some of your grain to never fully cook.
Cooking Chart for Soaked Whole Grains
| Grains (1 cup dry) | Water (cups) | Cooking Times (minutes) | Yield (cups) |
| Short-grain Brown Rice | 1½ | 50 | 3½ |
| Long-grain Brown Rice | 1¼ to 1½ | 45 | 3 |
| Sweet Brown Rice | 1½ | 50 | 2½ |
| Wild Rice | 1¾ | 75 | 4 |
| Buckwheat | 1 | 15 | 2 |
| Millet | 1½ | 25–30 | 3½ |
| Quinoa | 1¼–1½ | 12–15 | 3 |
| Teff | — | — | — |
| Amaranth | — | — | — |
Cooking Chart for Unsoaked Whole Grains
| Grains (1 cup dry) | Water (cups) | Cooking Times (minutes) | Yield (cups) |
| Short-grain Brown Rice | 2 | 55–60 | 3½ |
| Long-grain Brown Rice | 1¾ | 50 | 3 |
| Sweet Brown Rice | 2 | 55–60 | 2½ |
| Wild Rice | 2½ | 75 | 4 |
| Buckwheat | 1½ | 15–20 | 2 |
| Millet | 2–2½ | 30–35 | 3½ |
| Quinoa | 1¾ | 15–20 | 3 |
| Teff | 3 | 15–20 | 2½ |
| Amaranth | 2½ | 20–25 | 2 |
The following pages contain basic cooking instructions for each grain. The grains in this chapter are all gluten-free, which include amaranth, brown rice, wild rice, buckwheat, millet, and quinoa. Oats are gluten-free only if they are certified gluten-free.
Amaranth is an ancient Aztec grain that is rich in protein and calcium. Amaranth releases a lot of starch while it is cooking, creating a soupier cooked grain rather than a fluffy one. It is best not to add salt to amaranth while it is cooking, or it will not absorb enough water to become tender.
1 cup amaranth
2½ cups water
Place the amaranth and water in a 2-quart pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and simmer for 20 to 25 minutes, or until most of the liquid has been absorbed.
Yield: 2 cups
Rice with just the hull removed is brown rice. Rice with the hull, bran, and germ removed is white rice. There is a wide variety of brown rice to choose from: short grain, long grain, sweet, jasmine, and basmati are just a few.
1 cup brown rice
1½ to 2 cups water
pinch sea salt
Place the rice, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to a low simmer and cook for about 45 minutes, or until all of the water has been absorbed. Remember never to stir the rice while it is cooking.
Remove the rice from the heat and let stand in the pot for about 10 minutes.
Yield: 2½ to 3½ cups
Serve this rice with a hearty bean soup, or use it to make sushi rolls. You may want to make a half batch of this recipe if serving only a small number of people. The amount of water varies in this recipe depending on whether you have soaked the grains overnight—use 4½ cups of water if the rice has been soaked or 6 cups of water for unsoaked rice.
2 cups sweet brown rice
1 cup short-grain brown rice
4½ to 6 cups water
½ teaspoon sea salt
Put the rice, water, and sea salt in a medium stainless steel pot over medium-high heat and bring to a boil. Cover, reduce the heat to low, and simmer for about 45 minutes.
Let stand for at least 10 minutes before serving.
Yield: 8 cups
Wild rice is a seed of a grass that grows in small lakes and slow-flowing streams, and is native to North America. Native Americans harvested wild rice by canoeing into a stand of plants and bending the ripe grain heads with wooden sticks, called knockers, to get the rice into the canoe. Wild rice is closely related to true rice as both share the same plant tribe, the Oryzeae. Wild rice is higher in protein than regular brown rice and contains a high amount of zinc. Cooked wild rice can be added to soups, made into grain pilafs, or stuffed into cooked winter squash.
1 cup wild rice
1¾ to 2½ cups water
pinch sea salt
Rinse the wild rice in a fine-mesh strainer and put into a medium pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for 60 to 75 minutes.
Remove the pot from heat and let the wild rice stand 10 minutes.
Yield: 4 cups
Buckwheat can either be found raw or roasted at your local co-op or health food store. The roasted version of buckwheat is called kasha. Both have a strong and hearty flavor that lends well for cold-weather eating.
1 to 1½ cups water
¼ teaspoon sea salt
1 cup buckwheat groats
In a medium pot, bring the water and sea salt to a boil, add the buckwheat, and cover the pot. Reduce the heat to low and simmer for 15 to 20 minutes.
Yield: 2 cups
Millet is a small, round, yellow grain with a sweet, earthy taste. It is one of the oldest known grains consumed by humans. Millet is easily digested and is also one of the least allergenic grains. Millet is beneficial in destroying harmful yeasts and bacteria in the gut.
1 cup millet
1½ to 2½ cups water
pinch sea salt
Wash the millet and drain it through a fine-mesh strainer. Place the millet, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low, and simmer for 30 to 35 minutes, or until all of the water has been absorbed. Use less water for a fluffy grain, or more water for a creamier grain.
Yield: 3½ cups
Oats, or Avena sativa, originated in Asia and have been cultivated throughout the world for over 2,000 years. Oat groats are simply the hulled version of oats. Oats contain a specific fiber known as beta-glucan, which can significantly lower cholesterol levels and help prevent heart disease. Oats contain antioxidant compounds called avenanthramides, which help to prevent free radicals from damaging LDL cholesterol, thus reducing the risk of heart disease. If you are gluten-sensitive, be sure to purchase organic certified gluten-free oats.
1 cup oat groats
2¼ cups water
pinch sea salt
Place the oats, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and simmer for about 1 hour, or until most of the water has been absorbed.
Let stand for 10 minutes.
Yield: 2 to 2½ cups
Quinoa, pronounced “KEEN-wah,” comes from the Andes Mountains in South America where it was once a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious, light nutty flavor. Quinoa makes wonderful grain salads or is great served with a vegetable and bean stew.
1 cup quinoa
1½ to 1¾ cups water
pinch sea salt
Rinse the quinoa well with warm water and drain through a fine-mesh strainer. Quinoa has a natural saponin coating that repels insects and birds. It has a bitter taste and can cause some digestive upset when consumed. Rinsing with warm water removes the saponin.
Place the rinsed quinoa, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and simmer for 15 to 20 minutes, or until all of the water has been absorbed.
Fluff with a fork before serving.
Yield: 3 cups
Teff is a very tiny grain that is available in three colors—white, red, or brown—each with its own distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was cultivated as a staple grain for the Ethiopians. It is now grown in the Snake River Valley of Idaho. Teff is very high in minerals, namely iron.
3 cups water
pinch sea salt
1 cup teff
In a medium pot, bring the water and sea salt to a boil. Add the teff and stir briefly. Cook for 15 to 20 minutes, covered, stirring occasionally toward the end of the cooking time. Serve.
Yield: 2½ cups
Buckwheat does not contain any gluten even though the name implies so. However, if you are gluten-sensitive, it is difficult to find a brand of noodles that doesn’t also process wheat in the same facility. Brown rice noodles can easily replace the buckwheat noodles in this recipe for a true gluten-free salad. This dish is great to take to work or school or bring to a potluck. People are always attracted to this dish because of the beautiful array of colors it contains.
1 package buckwheat soba noodles
2 tablespoons hijiki seaweed
1 cup cold water
1 cup grated carrots
1 cup thinly sliced red cabbage
3 green onions, sliced into thin rounds
½ cup chopped fresh cilantro
¼ cup sesame seeds, toasted
3 tablespoons toasted sesame oil
2 tablespoons wheat-free tamari or coconut aminos
2 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup
1 to 2 teaspoons hot pepper sesame oil
1 to 2 teaspoons grated fresh ginger
2 to 3 garlic cloves, crushed
To prepare the salad, cook the buckwheat noodles according to the package directions. When the noodles are cooked, drain and rinse with cool water, and set aside.
While the noodles are cooking, place the hijiki in a small saucepan with about 1 cup of cold water. Let soak for about 5 minutes. Place the saucepan of hijiki on the stovetop and simmer over medium heat for 20 to 25 minutes. Drain the hijiki in a fine-mesh strainer and set aside.
Place the noodles, hijiki, carrots, cabbage, green onions, cilantro, and toasted sesame seeds into a large bowl.
To make the dressing, whisk together the ingredients in a separate bowl. Pour the dressing over the salad and toss well. Serve.
Yield: 4 servings
Serve this easy-to-make dish with some grilled chicken or fish and steamed broccoli for a complete meal. Brown rice noodles come in a variety of shapes and sizes, any of which can be used in this recipe. You can substitute organic unsalted peanut butter for the cashew butter in the sauce if you wish.
1 package brown rice noodles
1½ cups finely sliced red cabbage
4 green onions, sliced into thin rounds
½ cup finely chopped fresh cilantro
2 teaspoons virgin coconut oil
4 garlic cloves, crushed
1 teaspoon grated fresh ginger
½ cup cashew butter
1 cup water
2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup
1 to 2 teaspoons hot pepper sesame oil
To make the salad, cook the rice noodles according to the package directions.
While the noodles are cooking, prepare the sauce. Heat the coconut oil in a small saucepan over medium heat. Add the garlic and ginger and sauté 30 seconds. Add the cashew butter, water, tamari, vinegar, maple syrup, and hot pepper sesame oil. Simmer over low heat, whisking, until thickened, adding more water if necessary. This should only take a few minutes.
To assemble the salad, place the drained, warm noodles, cabbage, green onions, and cilantro into a large serving bowl. Pour the cashew sauce over the noodles and cabbage mixture and gently toss. Serve warm.
Yield: 4 servings
Nori is a sea vegetable that has been dried and made into thin flat sheets. It is what is used to make sushi. Nori can also be crumbled and sprinkled onto salads, cooked vegetables, or soups. It is rich in minerals and lignans. Lignans are compounds that are cancer-protective. Nori rolls typically contain raw fish and white rice, but they can also be made with cooked fish or sautéed tofu and sticky brown rice. A variety of thinly sliced vegetables is usually put into the center, including carrot, green onion, avocado, daikon radish, and red cabbage. These are then rolled together and sliced. Serve with coconut aminos or tamari, wasabi, and pickled ginger if you like.
2 cups sweet brown rice
1 cup short-grain brown rice
6 cups water
½ teaspoon sea salt
3 tablespoons seasoned brown rice vinegar
nori sheets
2 to 3 carrots, cut into thin matchsticks
1 to 2 avocados, sliced into thin strips
3 to 4 green onions, sliced into thin strips
wheat-free tamari or coconut aminos
wasabi
To make the rice, place the rice into a pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for 45 minutes. Remove from the heat and let the rice stand for 20 minutes. Transfer the rice to a bowl, drizzle with the vinegar, and mix well.
To assemble the nori rolls, place a sheet of nori, shiny side down, on a clean surface. Spread a thin layer of rice to within 2 inches below the top of the sheet. Place the vegetables at the bottom of the sheet. Tightly roll from the vegetable end. The nori rolls can be sealed by running your finger with a little water along the seam side.
Repeat this process until you have the desired amount of rolls. When ready to serve, slice the nori rolls with a serrated knife that has been dipped in water. Serve with tamari and wasabi if desired.
Yield: 4 to 8 servings
This tasty rice dish is delicious served with the Curried Vegetables (here) and Red Lentil Dal (here). If you cannot find brown jasmine rice in your area, then use brown basmati rice instead.
2 cups brown jasmine rice
3½ cups water
¼ teaspoon sea salt
2 tablespoons virgin coconut oil
½ cup raw cashews
¼ teaspoon sea salt
1 teaspoon ground cumin
1 teaspoon black mustard seeds
1½ teaspoons ground coriander
1 bunch green onions, sliced diagonally into ½-inch pieces
¼ cup dried currants
½ cup chopped fresh cilantro
To cook the rice, place the rice, water, and sea salt into a 2-quart pot with a tight-fitting lid and bring to a boil. Reduce the heat and simmer for about 40 minutes. Remove the pot from the heat and let the rice stand and cool for about 30 minutes; in fact, it is even better if you let the rice cool completely before sautéing it with the other ingredients.
To prepare the cashew-spice mixture, heat the coconut oil in an 11- or 12-inch skillet over medium heat. Add the cashews, sea salt, and spices and sauté, stirring, for about 1 minute. After the cashews have begun to turn golden and you smell a rich fragrance, add the green onions and currants. Add the rice and continue stirring and keep the mixture moving until all of the rice is well combined.
Stir in the cilantro and serve.
Yield: 6 servings
Serve this dish as part of a light summer meal or for a simple lunch. If you cannot find French lentils you can substitute green or brown lentils instead. This salad will keep in a covered container in the refrigerator for up to 5 days.
6 cups water
1½ cups French lentils, rinsed and drained
1 cup brown basmati rice
1¾ cups water
pinch sea salt
2 medium carrots, diced
1 pint cherry tomatoes
1 cup Kalamata olives, pitted and chopped
1 cup chopped fresh parsley
1 small bunch green onions, chopped
½ cup chopped fresh basil
6 tablespoons freshly squeezed lemon juice
4 tablespoons extra-virgin olive oil
2 garlic cloves, crushed
2 teaspoons finely grated lemon zest
1 tablespoon chopped fresh oregano
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
To make the lentils, place the water and lentils into a 3- or 4-quart pot and bring to a boil. Cover, reduce the heat, and simmer for 20 to 25 minutes, or until the lentils are tender. Once the lentils are cooked, drain in a fine-mesh strainer
To make the rice, place the rice, water, and sea salt into a small pot and bring to a boil. Reduce the heat to low and cook, covered, for about 45 minutes. Remove from the heat and let stand at least 20 minutes.
Transfer the lentils and rice to a large serving bowl and add the carrots, tomatoes, olives, parsley, green onions, and basil.
To make the dressing, whisk together all the ingredients in a separate bowl. Pour over the lentil mixture and toss to coat. Serve
Yield: 6 servings
Serve this Mediterranean-style dish with the Poached Halibut with Tomatoes and Fresh Herbs (here) and a few spoonfuls of the Pickled Lemon-Rosemary Cauliflower (here) for a complete meal.
2 cups brown basmati rice
3½ cups water
¼ teaspoon sea salt
1 tablespoon extra-virgin olive oil
¼ to ½ cup pine nuts
4 green onions, sliced diagonally into ½-inch pieces
⅓ cup dried currants
4 cups baby spinach leaves
1 tablespoon chopped fresh oregano
½ teaspoon freshly ground black pepper
2 to 3 tablespoons freshly squeezed lemon juice
¼ teaspoon sea salt or Herbamare
To cook the rice, place the rice, water, and sea salt in a 2-quart pot with a tight-fitting lid and bring to a boil. Reduce the heat and simmer for about 40 minutes. Remove the pot from the heat and let the rice stand and cool for about 30 minutes.
To make the pine nut mixture, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the pine nuts and green onions and sauté for a minute or two until the pine nuts begin to change color. Quickly add the currants and spinach and continue to cook, stirring. Add the rice and gently stir the mixture to combine. Add the oregano, pepper, lemon juice, and sea salt and stir to evenly coat. Remove from the heat and serve.
Yield: 6 servings
Serve this grain dish with the Sensuous Vegan Vegetable and Bean Enchiladas (here) for a gourmet vegetarian meal or simply serve with some cooked black beans and a fresh green salad for an easy, flavorful meal.
2 tablespoons extra-virgin olive oil
1 medium onion, diced
3 garlic cloves, crushed
1 teaspoon sea salt
1 teaspoon ground cumin
½ teaspoon chili powder
1 jalapeño pepper, finely diced
1 small red bell pepper, diced
2 cups brown basmati rice
3¾ cups water
1 cup tomato sauce or 2 to 3 tablespoons tomato paste
Heat the olive oil in a 3-quart pot over medium heat. Add the onion and garlic and sauté until soft, about 5 minutes. Add the sea salt, cumin, chili powder, jalapeño pepper, and bell pepper, stir, and sauté for 2 minutes more.
Stir in the rice, water, and tomato sauce or paste and bring to a boil. Reduce the heat to low and simmer, covered, until all of the liquid has been absorbed, about 50 minutes.
Yield: 6 servings
This dish is a fun way to dress up plain brown rice. You may even want to cook the rice a day ahead of time to have on hand for a quick side dish to an evening meal. Use brown basmati rice if you cannot find brown jasmine rice.
2 cups brown jasmine rice
3½ cups water
¼ teaspoon sea salt
1 tablespoon virgin coconut oil, plus more if needed
1 bunch green onions, sliced diagonally, ½ inch thick
½ cup raw cashews
5 garlic cloves, crushed
¼ teaspoon ground white pepper
¼ cup raisins
1 medium firm tomato, chopped
1 tablespoon coconut sugar
1 to 2 tablespoons wheat-free tamari or coconut aminos
½ cup chopped fresh cilantro
To cook the rice, place the rice, water, and sea salt into a 2-quart pot with a tight-fitting lid and bring to a boil. Reduce the heat to a low simmer and cook for about 40 minutes, or until done. Remove the pot from the heat and let stand at least 30 minutes.
To make the cashew-vegetable mixture, heat the coconut oil in an 11- or 12-inch skillet, preferably cast iron, over medium heat. Add the green onions and cashews and cook, stirring frequently, for a minute or two, or until the cashews are lightly toasted. Add the garlic and pepper and cook for about 30 seconds more, stirring. Add the raisins and stir to coat with oil.
Add the cooked rice and continue cooking and stirring. Add more coconut oil if needed. Add the chopped tomato, sugar, and tamari and cook a few minutes more, continuing to stir. Remove from the heat and stir in the fresh cilantro.
Yield: 6 servings
Wehani rice is a light clay-colored aromatic brown rice that has a popcorn-like fragrance when cooked. It splits slightly during cooking much like wild rice does. You can buy it in the bulk section of most health food stores and food co-ops. Serve this rice dish in the fall or winter or as part of a holiday meal. It also makes a great stuffing for turkey, chicken, or baked winter squash.
2 cups wehani rice
4 cups water
pinch sea salt
2 tablespoons extra-virgin olive oil or organic butter
1 medium red onion, diced
2 garlic cloves, crushed
1 teaspoon dried thyme
1 cup coarsely chopped pecans
½ cup dried cranberries or dried cherries
¼ cup freshly squeezed orange juice
½ cup finely chopped fresh parsley
½ teaspoon sea salt or Herbamare
To cook the rice, place the rice, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and simmer for about 45 minutes. Remove from heat and let stand for 10 to 15 minutes.
To make the pilaf, heat the olive oil or butter in an 11- or 12-inch skillet over medium heat. Add the onion and sauté for 5 minutes or until soft. Add the garlic, thyme, and pecans and continue to sauté for 2 to 3 minutes more.
Add the dried cranberries and the cooked rice and stir to coat with the oil. Add the orange juice, parsley, and sea salt and mix gently. Continue to cook for about a minute more. Remove from the heat, taste, and adjust the salt and seasonings if necessary.
Yield: 6 servings
Variation: You can replace the wehani rice with wild rice or black rice.
This zesty grain salad is very easy to prepare. The combination of the raw kale and red pepper with the cooked wild rice create a nice flavor and texture combination. Serve with roasted organic turkey or a bean and vegetable soup.
1½ cups wild rice
3¾ cups water
pinch sea salt
4 to 5 curly green kale leaves, rinsed and chopped
1 small red bell pepper, diced
1 bunch green onions, cut into thin rounds
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
sea salt
freshly ground black pepper
To cook the rice, place the rice, water, and sea salt into a 2-quart pot, cover, and bring to a boil. Reduce the heat to low and simmer for 50 to 55 minutes. Remove from the heat and let stand for at least 30 minutes to cool.
To make the salad, place the chopped kale, bell pepper, green onions, lemon juice, and olive oil into a large bowl and toss gently. Add the cooked rice. Then season with salt and pepper to taste. Toss again and serve.
Store any extra rice salad in a glass container in the refrigerator for up to 5 days.
Yield: 6 servings
This recipe is great for holiday gatherings or as a warm autumn meal. Try adding some sliced organic sausages to the rice mixture for a little extra flavor and protein.
½ cup wild rice
½ cup long-grain brown rice
2 cups water
pinch sea salt
3 small acorn squash, cut in half crosswise
1 tablespoon olive oil
1 small leek, chopped
3 garlic cloves, crushed
2 celery stalks, chopped
1 teaspoon dried sage
1 teaspoon dried thyme
½ teaspoon sea salt or Herbamare
½ cup chopped fresh parsley
½ cup organic dried cranberries (fruit-juice sweetened)
¾ cup pecans, chopped
To cook the rice, place the wild rice and long-grain brown rice in a 2-quart pot. Add the water and a pinch of sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for 45 minutes, or until all the water has been absorbed. Remove the pot from the heat and let stand while preparing the other ingredients.
Preheat the oven to 400°F.
To prepare the squash, scoop out the seeds from the squash and place the squash halves, flesh side down, in a glass baking dish filled with ¼ inch of water. Bake, uncovered, for 35 to 40 minutes, or until the squash is fork-tender. Drain any excess water from the baking dish and set aside.
To make the stuffing, heat the olive oil in a 10-inch skillet over medium heat. Add the leek and sauté about 3 minutes. Add the garlic, celery, sage, thyme, and sea salt or Herbamare and sauté for 5 to 6 minutes more. Transfer the leek-celery mixture to a bowl, add the parsley, cranberries, pecans, and cooked rice, and mix well. Taste and adjust the salt and seasonings as desired.
Evenly distribute the stuffing mixture among the squash halves, placing it into the center of each. Place the stuffed squash back into the baking dish and transfer to the oven for 10 to 20 minutes, or until heated through.
Yield: 6 servings
This yummy Thai-style quinoa dish is delicious served on its own, or serve it with the Asian Cabbage Slaw (here) and baked wild salmon for a balanced meal.
2 cups quinoa
one 14-ounce can coconut milk
2 cups water
1 bunch green onions, sliced
1 medium red bell pepper, diced
3 to 4 garlic cloves, crushed
¾ teaspoon sea salt
½ to 1 teaspoon crushed red chili flakes
½ cup chopped fresh cilantro
Rinse the dry quinoa in a fine-mesh strainer under warm running water. Quinoa has a natural saponin coating that repels insects and birds and can create a bitter taste. Rinsing the quinoa with warm water removes the saponin; drain well.
Place the rinsed quinoa into a 2- or 3-quart saucepan with the coconut milk, water, green onions, bell pepper, garlic, sea salt, and red chili flakes. Cover and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes.
Remove the saucepan from the heat and let the pilaf cool in the pan for about 10 minutes. Add the cilantro and gently fluff with a fork. Serve hot.
Yield: 4 servings
This grain salad makes for an elegant lunch or evening meal. We like to use organic heirloom tomatoes here, which are in season during the summer. We also like to use the bright green, round Castelvetrano olives in the recipe, though any high-quality olive will do. Oftentimes we will steam a large amount of fresh greens, such as chard or kale, and add it to this meal.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
2 to 3 cups cooked chickpeas
2 to 3 tomatoes, chopped
1 small red onion, finely diced
1 cup chopped fresh parsley
1 cup (or more) of your favorite variety of olives
½ cup sesame tahini
1 tablespoon finely grated lemon zest
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
3 tablespoons water
2 garlic cloves, crushed
½ to 1 teaspoon sea salt
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from heat and let the quinoa cool in the pot for at least 30 minutes.
To assemble the salad, arrange the quinoa, chickpeas, tomatoes, onion, parsley, and olives on a large serving platter or wide, shallow bowl. Do not mix the ingredients together; simply let them sit next to each other on the platter. Place a serving spoon on the platter so each person can create their own salad.
To make the dressing, whisk all of the ingredients in a bowl. Pour some of the dressing into a small bowl and set next to, or on, the platter with a small ladle or spoon. Extra dressing can be stored in a glass jar in the refrigerator for up to 10 days.
Yield: 6 servings
This salad is best served within an hour of making it, though it will last in your refrigerator for up to 3 days. If you have a smaller family, I suggest making a half batch. If you can’t find heirloom tomatoes, use any variety of organic, locally grown tomato. If you can’t find sweet onions use 3 to 4 green onions, sliced into thin rounds.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
2 large heirloom tomatoes, diced (about 3 to 4 cups)
1 cup finely diced sweet onion
1 cup chopped fresh basil leaves
6 tablespoons organic red wine vinegar
6 tablespoons extra-virgin olive oil
1 teaspoon sea salt
freshly ground black pepper
To cook the quinoa, rinse the quinoa in a fine-mesh strainer under running water and drain well. Place the quinoa into a 2-quart pot, add the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for about 20 minutes. Remove the pot from the heat and let cool completely before using.
To assemble the salad, place the cooled quinoa into a large bowl and fluff with a fork. Add the remaining ingredients and gently toss together. Serve.
Yield: about 6 servings
This grain dish is best eaten right after it has been made. The pumpkin seeds will begin to lose their “crunch” after a while. You may use any white beans, though we prefer to use cannellini beans in this dish.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
½ cup pumpkin seeds
2 to 3 cups cooked white beans
2 medium carrots, chopped
one 14-ounce jar artichoke hearts, cut into quarters
½ to 1 cup Kalamata olives, pitted
½ cup chopped, olive oil-packed, sun-dried tomatoes
4 cups fresh baby spinach leaves
½ cup fresh basil, chopped
⅓ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon finely grated lemon zest
4 tablespoons freshly squeezed lemon juice
2 garlic cloves, crushed
½ teaspoon sea salt or Herbamare
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water and drain well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let the quinoa cool in the pot for at least 30 minutes.
To assemble the salad, toast the pumpkin seeds by placing them into a small skillet and heating them over medium heat. Keep them moving in the skillet until you hear a “pop” and they are slightly golden. Transfer to a small bowl to cool.
Transfer the cooled quinoa to a large serving bowl. Add the cooked white beans, carrots, quartered artichoke hearts, olives, sun-dried tomatoes, spinach, basil, and toasted pumpkin seeds.
To make the dressing, whisk all the ingredients in a small bowl. Pour the dressing over the quinoa salad and mix thoroughly with a large spoon. Serve as soon as possible after preparing.
Yield: 6 servings
This protein-packed dish will keep you going during those days when you need a boost without the heaviness of a large meal. Serve this dish alone or with some steamed winter squash.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
¼ cup extra-virgin olive oil
½ cup freshly squeezed lime juice
1 teaspoon ground cumin
1 to 1½ teaspoons sea salt or Herbamare
1 cup chopped fresh cilantro
2 cups cooked black beans
5 green onions, sliced
1 small jalapeño pepper, finely diced
1 small red bell pepper, diced
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water and drain well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes. Remove the cooked quinoa from the pot, transfer to a large bowl, and let cool.
To make the dressing, whisk together the olive oil, lime juice, cumin, and sea salt in a small bowl. Pour the dressing over cooled quinoa, and toss well with a fork.
To complete the salad, add the cilantro, black beans, green onions, jalapeño, and bell pepper and toss again.
Yield: 6 servings
This quinoa salad makes a great addition to any summer picnic. Any fresh summer vegetables that you have on hand work well here. Try adding diced summer squash, fresh shelled peas, or thinly sliced kale leaves. You can use either leftover cooked sweet corn or raw corn kernels cut right off the cob. They both work great, but I prefer the taste and texture of the raw corn.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
2 carrots, diced
1 cup whole cherry tomatoes
2 ears organic sweet corn, kernels cut from the cob
1 cup chopped fresh parsley
½ cup sunflower seeds, toasted
½ cup freshly squeezed lemon juice
6 tablespoons extra-virgin olive oil
2 to 3 garlic cloves, crushed
1½ teaspoons sea salt or Herbamare
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let the quinoa cool in the pot for at least 30 minutes.
Transfer the cooled quinoa to a large bowl and add the carrots, tomatoes, corn kernels, parsley, and toasted sunflower seeds.
To make the dressing, whisk together all the ingredients in a separate small bowl. Pour the dressing over the quinoa and vegetables and toss to coat. Serve immediately, or chill for later use.
Yield: 6 servings
This flavorful grain salad is perfect for the holidays. It can be made up to a day ahead of time; just wait to add the pecans until ready to serve.
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
1 tablespoon extra-virgin olive oil
1 medium red onion, finely diced
2 teaspoons dried thyme
¼ teaspoon sea salt or Herbamare
1 cup pecans
½ cup dried cranberries
1 cup chopped fresh parsley
freshly ground black pepper
sea salt or Herbamare
1 teaspoon finely grated orange zest
½ cup freshly squeezed orange juice
⅓ cup extra-virgin olive oil
1 tablespoon white wine vinegar
Preheat the oven to 350°F.
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let the quinoa cool in the pot for at least 30 minutes.
To prepare the salad ingredients, heat the olive oil in a 10-inch skillet over medium heat. Add the onion, thyme, and sea salt and sauté for 5 to 6 minutes, or until the onion is soft and beginning to turn color but not brown.
Place the pecans in a small pie plate or other ovenproof dish and lightly roast for about 15 minutes. Watch carefully as they can burn easily.
To assemble the salad, transfer the cooked quinoa to a large serving bowl. Add the sautéed onion, roasted pecans, cranberries, and parsley to the bowl and mix together.
To make the dressing, whisk together the orange zest, orange juice, olive oil, and white wine vinegar to the quinoa mixture and gently mix.
Season the salad with sea salt or Herbamare and pepper to taste.
Yield: 6 servings
You will need a food processor to make these. You can make the patties up to 3 days ahead of time and store them in between pieces of waxed paper in a storage container in your refrigerator. Serve with the Navy Beans in a Homemade Barbecue Sauce (here) and the Cabbage Salad with Cilantro Vinaigrette (here).
1 cup millet
2 cups water
pinch sea salt
2 small carrots, chopped
1 to 2 green onions, chopped
1 small handful fresh parsley
2 to 3 teaspoons finely grated lemon zest
3 to 4 tablespoons freshly squeezed lemon juice
¼ teaspoon sea salt or Herbamare
3 to 4 tablespoons virgin coconut oil, for sautéing
To cook the millet, rinse the dry millet in a fine-mesh strainer under warm running water. Place the rinsed millet, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and cook for 30 minutes.
To make the patties, place the carrots, chopped green onions, parsley, lemon zest, lemon juice, and sea salt in a food processor and pulse a few times. Add the cooked millet and continue to pulse until just mixed.
Form the millet mixture into patties. Heat the coconut oil in a large skillet over medium heat. Add the patties and lightly sauté on both sides.
Yield: 4 servings
Serve this vegetable-rich dish with the Fresh Garden Salad with Herbal Vinaigrette (here) for a simple summer meal.
1½ cups millet
3 cups water
¼ teaspoon sea salt
2 to 3 tablespoons extra-virgin olive oil
1 medium sweet onion, chopped
2 garlic cloves, crushed
1 large red bell pepper, diced
2 medium zucchini, diced
2 to 3 ears fresh corn, kernels cut off cob
½ to 1 cup chopped fresh parsley
¼ cup finely chopped fresh basil
2 tablespoons fresh thyme leaves
½ to 1 teaspoon sea salt or Herbamare
fresh lemon wedges, for garnish
To cook the millet, rinse the millet in a fine-mesh strainer and place into a 3-quart pot with the water and sea salt. Cover the pot and bring to a boil. Reduce the heat to low and simmer for about 30 minutes. Remove lid and set aside to cool.
To prepare the vegetables, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the onion and sauté until soft, 5 to 7 minutes. Add garlic, bell pepper, zucchini, and corn kernels and sauté until the vegetables are crisp-tender, another 5 to 7 minutes.
Add the cooked millet to the vegetable mixture and sauté for a minute more, breaking up the millet with the back of a spoon to incorporate it into the vegetables. Remove the skillet from the heat, add the fresh herbs and sea salt, and mix well. Taste and adjust the salt and seasonings if necessary. Serve with the fresh lemon wedges.
Yield: 6 servings
Polenta is made from coarsely ground cornmeal. It can be served with fish or chicken dishes or simply with a red sauce on top of it. You can also double this batch, pour it into a 9 x 13-inch pan, and then use it as an alternative gluten-free pizza crust. Simply top the polenta with pizza sauce, your favorite sautéed vegetables, and some organic grated cheese if you wish. Follow the directions for baking below.
3 cups water
1 teaspoon sea salt
1 tablespoon extra-virgin olive oil, coconut oil, or organic butter, plus more for the pie plate
1 cup organic polenta
Preheat the oven to 350°F. Oil a 9-inch pie plate.
In a 3-quart pot, bring the water to a boil. Add the sea salt and oil. Slowly add the polenta, stirring continuously with a whisk. Lower the heat and continue to cook, stirring with a wooden spoon, for 10 to 15 minutes.
Pour the polenta into the prepared pie plate. Bake in the oven for 25 minutes. Let cool for 5 to 10 minutes, and then serve.
Yield: 4 servings