APPENDIX K

Grain Recipes

SOAKING AND COOKING GRAINS

Soaking grains before cooking them shortens the cooking time, releases nutrients, and increases their digestibility.

1.  Wash grains.

2.  Place grains in a bowl and cover with warm water.

3.  For each cup of grain, add 1 tablespoon apple cider vinegar or lemon juice.

4.  Soak at room temperature for 8 to 12 hours.

5.  Drain the water from the grains, place them in a cooking pot, and fill with fresh water according to specific grain to water ratios. Add about a ¼ teaspoon of sea salt per cup of grain, or use seaweed.

6.  Bring the water to a boil, reduce heat to low, cover, and cook according to specific grain cooking times. Cooking time may be reduced by as much as half after soaking, so check the grains halfway through.

Black Rice Breakfast Pudding With
Coconut and Fruit

Adapted from Sarah Britton, My New Roots (Retrieved from http://www.mynewroots.org/site/2014/01/coconut-black-rice-breakfast-pudding/

Serves 3–4

Ingredients

1 cup black rice, soaked overnight

1 can coconut milk (full-fat)

¼ teaspoon fine grain sea salt

½ vanilla bean, seeds and pod (optional)

½ cup water

1 tablespoon maple syrup, raw honey, or raw agave

1/3 cup coconut flakes, lightly toasted

Mango, raspberries, blueberries, pomegranate, banana, kiwi, pineapple, or other fruit of your preference

Directions

1.  Cover the rice with water and soak overnight or for up to 8 hours. Drain and rinse.

2.  Combine the rice in a pot with the coconut milk, salt, vanilla bean, and the ½ cup of water. Bring to a boil, reduce to a simmer, and cover. Cook, stirring frequently, until the rice is tender and most of the liquid has been absorbed (you still want a little liquid), about 25–30 minutes.

3.  While the rice is cooking, prepare all the fruit that you would like to accompany the pudding.

4.  When the rice is done cooking, remove from the heat and gently stir in the maple syrup, honey, or agave.

5.  Serve the black rice in bowls and top with the fruit and toasted coconut.

Congee

A traditional Chinese recipe, congee is a rice porridge cooked with lots of water for a long amount of time. It is a real comfort food that promotes strong digestion and is easily assimilated, in addition to being easy and affordable to make. It can be adapted to increase its medicinal properties by adding other beneficial vegetables, grains, legumes, medicinal or culinary herbs, or even animal proteins. These other ingredients will also be more easily digested and assimilated by cooking with the rice and water.

Ingredients

1 cup grain (usually white or brown rice)

5 to 6 cups liquid (usually water, but homemade broths like Dashi are excellent)

Pinch of sea salt

Directions

1.  If you are using a crock-pot, add the ingredients and set to low, leaving it on overnight.

2.  If you are using the stovetop, add the ingredients to a stockpot, cover, and bring to a boil. Reduce heat to very low and simmer for four to six hours.

3.  Too much water is better than too little, and the longer the congee cooks, the better it gets .

Additions

Try adding carrot to aid with digestion and to reduce gas, or ginger for its warming effects and to improve digestion.

Khichadi

Khichadi (also called kitcheree, khichdi, khicari, and khichri, etc.) means “mixture,” and it refers to an Ayurvedic dish combining basmati rice, mung beans, and nutritional spices. It is a comforting gluten-free and vegetarian dish that is easy to digest and has many nutrients. It is also high in protein, calcium, iron, fiber, vitamin C, magnesium, phosphorus, and potassium. Its nutritional benefits are amplified when cooked with turmeric and black pepper, and served with ghee. Khichadi is detoxifying, increases immunity and energy, and stimulates digestive enzymes. This light and satisfying dish is good for those with digestive problems and good during times of illness or upset stomach. The dish uses split yellow mung beans, which are easier to digest than other beans and do not produce as much gas. Khichadi can be eaten for three meals a day as a cleansing food, as it provides adequate protein to balance blood sugar, which can become easily out of balance during water, juice, or other restrictive fasts. If using it to cleanse, use less ghee or omit it altogether. However, ghee should always be used when eating khichadi as a regular meal. White rice is better than brown if using khichadi to cleanse—digestion is weakened during a cleanse and brown rice too hard to digest.

Recipe adapted from John Douillard (2013), What’s So Amazing About Kitchari? Retrieved from http://lifespa.com/whats-so-amazing-about-khichadi/

Ingredients

1 cup split yellow mung dahl beans

¼ – ½ cup long grain white or white basmati rice

1 tablespoon fresh ginger root, grated

1 teaspoon each: black mustard seeds, cumin, and turmeric powder

½ teaspoon each: coriander powder, fennel, and fenugreek seeds

3 cloves

3 bay leaves

7–10 cups water

½ teaspoon sea salt

1 small handful cilantro leaves, chopped

2 scallions, thinly sliced

Directions

1.  Soak beans overnight and then drain.

2.  Place split yellow mung beans and rice together in a pot and rinse with water, using your hands to swish the rice and beans around. When the water becomes cloudy, drain it, add fresh water, and rinse again. Continue this process until water runs clear. Then strain the rice and beans.

3.  Preheat a large pot on the stove. When it is ready, dry-roast all the spices (except the bay leaves) on medium heat for a few minutes to enhance their flavors.

4.  Add the bean and rice mixture, and mix well.

5.  Add water and bay leaves and bring to a boil. Boil for 10 minutes.

6.  Reduce the heat to low, cover, and continue simmering about 30–40 minutes, or until the rice and beans are soft.

7.  Just before serving, top with the cilantro leaves, scallions, and sea salt to taste.

NOTES: When not cleansing, or if more blood sugar support is needed during a cleanse, steamed vegetables or lean meat can be added. Be sure to get split yellow mung beans, also called “moong dal.” Do not use whole mung beans (they are green) or yellow split peas.

Mushroom Risotto

I love all risotto recipes because they require patience. It can become a meditation to gather and prepare everything that goes into the risotto, and then the stirring; the gentle, rhythmic, mindful stirring is in itself relaxing. Invite friends over to share because there will be enough for several plates. Then the treat is sitting down to eat the comforting richness of a smooth risotto that warms the heart and belly. Pair this with a green salad in which some bitter greens are added to help digest the brain-healing fats. Enjoy a meal made with love.

NOTE: If alcohol is contraindicated, just leave it out.

Ingredients

5–6 cups chicken stock

2 tablespoons butter

2 cups of shitake and oyster mushrooms, cleaned, trimmed, and cut into half inch to inch pieces

1/3 cup finely chopped sweet onion

1¾ cups arborio rice

2/3 cup brandy or dry white wine

1/3 cup freshly grated Parmesan cheese

Sea salt and freshly ground black pepper, to taste

2 tablespoons chopped fresh parsley

Directions

1.  Bring stock to a simmer in a saucepan.

2.  Melt the butter in a deep, heavy, medium-sized saucepan over medium-high heat. Add mushrooms and onions and sauté about 5 minutes. Add the rice and stir to combine.

3.  Add brandy, bring to a boil, and reduce liquid by half, about 3–4 minutes. Add simmering stock, ½ cup at a time, stirring enough to keep the rice from sticking to the edges of the pan. Stir the rice almost constantly—stirring sloughs off the starch from the rice, making the creamy sauce you are looking for in a risotto. Wait until the stock is almost completely absorbed before adding the next ½ cup. This process will take about 25 minutes. The rice should be just cooked and slightly chewy.

4.  Stir in the Parmesan cheese and season to taste with salt and pepper. Garnish with chopped fresh parsley or chives.

Oatmeal

Ingredients

1 part steel-cut oats

3 or 4 parts water (more water makes it creamier, less keeps the oats more intact)

1/8 teaspoon salt

Options include topping with raw walnuts, dried fruit, and whole cream or almond milk.

Directions

1.  Boil the water and add the oats and salt, reduce the heat, and simmer 20–30 minutes until tender.

Overnight Oatmeal

Ingredients

1 part rolled oats

1 part water or milk (soy, rice, almond, or coconut milk)

Agave miel or honey to taste (Optional)

Dried fruit and nuts (Optional)

Directions

1.  Place all ingredients in a bowl and mix well.

2.  Pour into a glass container and store in the refrigerator overnight.

3.  In the morning it will be ready, and you can top with other fresh ingredients if desired.

Granola

I like to make granola with more nuts and fruit than the traditional oats-dominant recipes. It makes a wonderful breakfast or snack for school or travel, and it allows you to control the contents of your cereal and make it protein rich. If you are gluten sensitive, make sure that you purchase oats called gluten-free oats. While oats themselves are gluten-free, they are often processed alongside wheat or other gluten grains. It is essential to purchase organic and raw products, and dried fruit should not be sweetened or have preservatives, which can be neurotoxic. After you make your first batch, experiment with adding different dried fruit, nut, and seed options. Add a little almond, coconut, hemp, or rice milk, or a goat yogurt with a banana, and you have a perfect brain food meal, rich in coconut and healthy sweeteners for brain energy, protein-rich nuts and seeds providing amino acids, and a good dose of fiber from the oats, which aids the colon and induces relaxation.

Ingredients

Use all raw organic items:

5 cups oats

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup almonds

1 cup pecans

1 cup cashews

½ cup sesame seeds

½ cup chia seeds

1 cup grated coconut

¼ – ½ cup coconut oil

½ cup raw honey, raw organic maple syrup, or dark agave syrup

1 cup raisins

Dried cranberries or blueberries, chopped dates, black mission figs, and hemp seeds (Optional)

Directions

1.  Mix all the ingredients in a large mixing bowl except the grated coconut, coconut oil, sweetener of choice (honey/maple/agave), raisins, and other dried fruit.

2.  Gently melt the coconut oil and the sweetener in a pot over a light heat.

3.  Pour coconut oil/sweetener mixture into the bowl of ingredients, mixing well so the ingredients are coated.

4.  Option 1: Heat a cast-iron skillet over low heat. Place a layer of oat mixture (2 inches thick) in the pan, stirring constantly until lightly toasted.

5.  Option 2. Place a layer of parchment paper on a large cookie sheet and cover it with 2 inches of the granola mixture. Place in an oven at 350 degrees. Set the timer for 15 minutes and stir the mixture at 15 minutes, making sure the edges are not getting too brown, and then place in the oven for another 10 minutes or so. The goal is to gently brown but not overcook the ingredients, so watch them well.

6.  Note that once out of the cast-iron pan or the oven that the granola mixture will continue to cook.

7.  As each batch is finished, put in a large glass or ceramic bowl. Add the grated coconut, organic raw raisins, and other dried fruit. Mix well and let cool before adding to quart-size bottles or plastic bags.

Curried Quinoa

Ingredients

1½ cups water

¾ cup quinoa

2 tablespoons coconut oil

½ cup coarsely chopped sweet onion

¼ cup red bell peppers, chopped

½ cup frozen peas

¾ cup chopped Fuji apple

½ cup pecans, coarsely chopped

1 tablespoon freshly grated ginger

1 tablespoon curry powder

¼ teaspoon salt

Directions

1.  Bring the water to a boil. Add the quinoa, reduce the heat to a low simmer, cover and cook for 15–20 minutes.

2.  While the quinoa is cooking, heat the coconut oil in a medium skillet and sauté the onions on low until lightly browned.

3.  Add the chopped bell peppers and cook for two minutes.

4.  Add the peas, apple, pecans, and ginger to the pan and cook for another 2 minutes.

5.  When the quinoa is finished cooking, add to the onion mixture. Add the curry and salt, and stir to combine.

Cooking Millet

Ingredients

1 cup raw millet

2 cups water (or broth)

¼ teaspoon salt, optional

1 tablespoon unsalted butter or coconut oil

Directions

1.  In a large, dry saucepan, toast the raw millet over medium heat for 4–5 minutes or until it turns a rich golden brown and the grains become fragrant. Do not burn.

2.  Add the water and salt to the pan and stir. Bring to a boil; then turn the heat to low. Add the butter and cover the pot. Simmer until the grains absorb most of the water, about 15 minutes.

3.  Remove from the heat and allow it to sit, covered and removed from heat, for 10 minutes.

4.  Fluff the millet with a fork and add additional salt, if desired. Millet does not keep well and is best served warm.

Variations

To make millet porridge, increase the liquid to 3 cups and stir every few minutes as the millet simmers.