February 26th is #NationalChiliDay Enjoy this simple vegetarian version.
This recipe is always a hit. Great to serve at a party where dishes will sit unrefrigerated.
1 c. Israeli couscous 1/2 c. dried cherries or cranberries
1 c. boiling water 5 T olive oil, divided
1 lrg orange bell pepper, cut bite size 1 lrg onion, thin sliced
1 1/2 t. ground cumin 1/2 tsp. ground ginger
1/4 tsp. cinnamon Salt +Pepper
2 cups chick peas, drained 1/4 c. fresh cilantro
3 T rice wine vinegar 3 T. frozen orange juice concentrate
Place couscous and dried cherries or cranberries in medium bowl . Add boiling water; cover bowl with plastic wrap and let sit until water is absorbed, about 5 mins
Meanwhile, heat 2 T olive oil in large skillet, add pepper and onions and saute until tender, about 5 mins, and season with cumin, ginger cinnamon and S+P as they cook. Add to couscous, along with chickpeas and cilantro.
Whisk remaining 3 T of olive oil with vinegar and orange juice concentrate. Pour over salad; toss to coat. Cover and refrigerate until ready to serve.
1/2 cup bulghur wheat 1 1/2 cups fresh broccoli florets
1/3 cup chopped fresh parsley 1/4 cup minced red onion
1 tsp. fresh lemon juice 1 Tbsp. extra virgin olive oil
Sea Salt Freshly ground black pepper
1/4 cup finely chopped fresh mint, cilantro, or flat-leaf parsley
Sautee 1 skinless chicken breast (6 oz.), cut into thin strips.
In medium saucepan, cook bulghur according to package directions. (15 minutes)
Steam broccoli florets in pan with small amount of water until just barely tender, about 1 1/2 to 2 minutes. Carefully transfer broccoli to sieve or colander and let drain.
In small bowl, whisk together lemon juice and oil.
In large bowl, place cooked hot bulghur. Lightly toss with fork to separate kernels. With fork, mix in parsley, onion and mint (or other fresh herb). While tossing mixture lightly with fork, drizzle in juice-oil mixture. Add salt and pepper to taste.
Divide salad between two plates. Top each with half the chicken. Serves 2.
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.
The healing properties of barley are many cooling thermal nature; sweet and salty flavor; strengthens the spleen-pancreas, regulates the stomach and fortifies intestines; builds the blood and yin fluids and moistens dryness. Paul Pitchford: Healing with Whole Foods, Contains gluten so this is a grain that would be excluded from the menu of someone with Celiac disease.
½ cup barley ½ cup curly parsley, chopped into small pieces
½ green onion (scallion), chopped ½ cucumber, diced into small pieces
1 tomato, diced light dressing (lemon juice, seasoned olive oil)
cook barley in one and one quarter cups of water, bringing to a boil, then simmer until water is absorbed (approximately 60 minutes) After barley is cooked, place in a strainer and rinse with cold water
Mix the vegetables together, fold in dressing that is seasoned to your choice
Add barley, mixing to combine ingredients, and chill in refrigerator.
1 cup millet grains 1 t. salt
3 cups water
- Combine millet, salt, and water in a 2-quart (2 liter) saucepan.
- Cover, and bring to a boil over high heat. Turn heat down to low and steam for 15 minutes.
- Remove from heat, and set aside for 15 minutes without lifting lid.
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
- 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.
- To Serve: Spoon millet into a large bowl or casserole. Ladle some of the tomato sauce over the top.
- Garnish with fresh herbs and pumpkin seeds, and serve remainder of the sauce at the table. Serves 4 to 6.
Make one or two whole grains when you have time. I make them over the weekend and put only a little flavor on them so I can use them in different ways over the next week.
Sautee a couple of finely shredded large kale leaves in olive oil and garlic.
Add your cooked quinoa to the pan and heat through
Season with ground black pepper
Add one poached egg to top. Really solid breakfast of complex carbs, nutrient rich kale and quality protein.
Make a salad of greens and cucumbers and avocado
Add a scoop of one of your whole grains
Add another scoop of sockeye salmon
Use a very small amount of olive oil and vinegar of your choice.
Sautee vegetable of your choice - maybe onions, mushrooms, green beans, carrots
Prepare a 3-4 oz. piece of wild salmon - bake at 400 for 10 minutes or until done
Make vegetables the largest part of your plate, then add one cup of your grains, and finally the fish.
Note: to prepare quinoa, rinse and place 1 cup in a pan with 2 cups water or broth. Bring to a boil, reduce to a simmer for 15-20 minutes. Remove from heat and fluff with a fork. Easy!
Brown rice: 1 cup brown rice to 2- 1/2 cups water or broth Bring to a boil, reduce and simmer for about 1 hour until liquid is absorbed.
2 T. olive oil 1 cup diced onion
2 ½ cups water or stock 2 cups diced zucchini
1 -2 carrots 1 can 14.5 oz diced tomatoes
1 can cannelini beans, drained 2 handsful of spinach or chard
½ t. pepper ¾ t. oregano
2 garlic cloves, minced 2 T. pesto
½ - 1 cup small dry pasta grated pecorino cheese
Heat oil, add onion and sauté 4 minutes. Add water or stock and zucchini, carrots, tomatoes, oregano, pepper and garlic.
Bring to a boil, cover and reduce heat to a simmer for 25 minutes. Lift cover and return to a boil, stir in pesto, pasta, beans and spinach cover and simmer additional 6 minutes.
Lentils are a great vegetarian protein source. Try red, green and French lentils to see which you like best.
2 T unsalted butter or coconut oil 1 lrg yellow onion, chopped
3 cloves garlic, chopped 1/2 t red pepper flakes
5 1/2 c. veg broth or water 1 1/2 c. green lentils
3 T unsalted butter 1 T. Indian curry powder
1/2 c. coconut milk sea salt
1 bunch fresh chives
Combine 2 T butter or coconut oil, onion, garlic, and red pepper flakes in large soup pot over medium heat, stirring until onions soften,
Add broth and lentils and simmer, covered, between 20-30 minutes until lentils are tender.
Warm 3 T butter in small saucepan and let it brown. When it gets fragrant stir in curry powder and saute until spices are fragrant, < 1 minute
Remove lentils from stove, stir in coconut milk and 1/4 tsp salt, and puree .
Stir in half the spiced butter, serve drizzled with remaining spice butter and sprinkle with chives.
2 pounds medium sweet potatoes (about 3), peeled and cut into 3/4-inch pieces
3 apples (such as Granny Smith or Pink Lady), 1 peeled and chopped and 2 thinly sliced
2 tablespoons olive oil 1 medium onion, chopped
2 cups low-sodium vegetable broth kosher salt and black pepper
pinch ground nutmeg 1/3 cup walnuts
1 cup blue cheese, such as Gorgonzola or Stilton (4 ounces )
16 crackers or crostini
- Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until tender, 6 to 8 minutes.
- Add the sweet potatoes, chopped apple, broth, nutmeg, and 1½ cups water. Bring to simmer and cook, covered, until the potatoes are tender, 12 to 15 minutes.
- Working in batches, transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency. (Alternatively, use a handheld immersion blender in the pot.)
- Serve the soup with the blue cheese, walnuts, crackers, and sliced apples.