gluten free whole grain

Brown Rice with Vegetables and Beans

Brown rice is a complex carbohydrate so it digests more slowly than white and is therefore a better choice nutritionally. 

3 cups cooked brown rice  prepared in advance

2 T. olive oil                                                              1/2 cup chopped onion                    

1/2 cup  green peas (frozen or fresh)                     1 cup chopped mushrooms

 1/4 teaspoon sea  salt                                               1/8 teaspoon pepper

In a skillet over medium low heat, warm olive oil. Cook chopped onion and green peas and mushrooms in oil for 4 minutes. Add rice, salt and pepper; cook until hot and lightly browned, stirring occasionally.   Add a splash of lemon for flavor.       Serves 4.

If you want to have a meatless meal and still have more protein, add 1 can of rinsed cooked beans of your choice to the ingredients. 

A complimentary side dish of steamed broccoli completes the meal.

Millet with Spicy Tomato Sauce

 1 cup  millet grains                                            1 t. salt 
 3 cups  water

  1. Combine millet, salt, and water in a 2-quart (2 liter) saucepan. 
  2. Cover, and bring to a boil over high heat. Turn heat down to low and steam for 15 minutes. 
  3. Remove from heat, and set aside for 15 minutes without lifting lid.

Tomato Sauce 

2 lbs.  Roma plum tomatoes, chopped                         1 large onion, finely chopped 
2 to 3 dashes ground cinnamon                                    1 or 2 dashes ground cloves 
1 t. ground cumin                                                           1/2 t. chili powder 
1/2 to 1 t. salt                                                                  Freshly ground black pepper to taste      

2 T. extra virgin olive oil


1 T. chopped fresh chives, basil, or thyme                     2 T. toasted pumpkin seeds

  1. Combine tomato sauce ingredients in a large skillet. Cook over medium-high heat, stirring frequently, until soft and broken down, about 12 to 15 minutes. 
  2. To Serve: Spoon millet into a large bowl or casserole. Ladle some of the tomato sauce over the top. 
  3. Garnish with fresh herbs and pumpkin seeds, and serve remainder of the sauce at the table. Serves 4 to 6.