This is the post in which I'll share a few grain recipes, not only are grains nutritional powerhouses, but they can be a top notch convenience food.
I feel like I should add a disclaimer of sorts here... although I dream of the day I can study this area intensely, I am not a professional chef or a nutritional scientist, I bring no certified wisdom to these sort of topics. I do however cook everyday, and I am borderline obsessive about the source and journey of the food that I feed to my family. I am of the mindset that you are what you eat, drink and breathe, you are also a result of how you move. So, as much responsibility as I can take in these areas, the better off I hope my golden years to be.
Okay, so with that out of the way, let's start with a few words from someone who is considered an expert...
"... whole grains are feeding you - pumping minerals, vitamins,fiber,and the amazing, balancing vibes of the natural universe into your body. They are a force to be reckoned with. Give them a chance."
~ Jessica Porter, author of The Hip Chicks Guide to Macrobiotics
The grain salads that I'm writing down here today do not have any legumes in them, sometimes my salads do, sometimes they do not. There is the added benefit of a more 'complete' protein if a handful of beans are thrown in, so feel free to do that with any of these recipes. Personally, I don't get that worked up about protein. It's everywhere, it's in everything. Some would even argue that we get too much protein. For me, I feel like if I just focus on whole foods, and a variety of them, my protein needs are met naturally and there is no need to carefully plan or obsess over combining things to complete the protein. I've taken a couple of classes from a woman who is a macrobiotic chef and holistic health counselor, and she says that of all the nutritional/health disorders we face in this country, protein deficiency isn't even on the list. I imagine the protein question for strict vegans or vegetarians is like the socialization question for homeschoolers.
I find the easiest way for me to ensure grains consistently make it into the daily diet around here is to always have a grain salad or two on hand. When the 3 or 4 pm munchies kick in (whether at home or the office) having a little container of something like this on hand leaves you feeling satisfied and guilt-free.
Grain Salad # 1 - This is inspired by a salad in a popular vegan book that is on the market. Unfortunately, I don't like 95% of the book so I don't want to mention the title, because I feel bad. So, my version is called...
Wheatberry Salad (you should call it something more interesting than that)
1 cup hard wheat berries 3 cups pr more water 1/4 cup olive oil 1/4 cup apple or orange juice 2 Tbls rice vinegar 2 Tbls agave nectar, honey, or maple syrup 3/4 tsp sea salt (or to taste) 1/2 tsp. cracked black pepper 2 celery stalks, diced small 2-3 scallions, diced 1 apple (your choice) cut into 1/4 inch or so cubes a little diced red onion - I only use a few Tbls, worth 1/2 cup dried cranberries 1/4 cup dried (diced up) pineapple - if you'd like 1/2 cup chopped walnuts - or any kind of nut 1/2 cup chopped fresh parsley
Place wheatberries in a pan and cover with water by a little more than an inch. Bring to a boil, then reduce the heat and cover, simmer for 50-60 minutes. Or until berries are tender. Add more water during cooking time if needed. Place wheatberries in a pan and cover with water by a little more than an inch. Bring to a boil, then reduce the heat and cover, simmer for 50-60 minutes. Or until berries are tender. Add more water during cooking time if needed.
Meanwhile, in a small bowlcombine the oil, juice, rice vinegar, sweetener, salt and pepper.Set this aside. Once the berries are cooked, drain any excess water then place wheatberries in a large bowl. Add 1/2 the dressing and stir, let it sit until wheatberries have cooled to room temperature. Once that happens, stir in the rest of the ingredients and dressing, toss gently. Serve cold! Yum!!
Mediterranean Barley Salad
Dessing 2 Tbls fresh lemon juice 1 Tbls Dijon or stoneground mustard Pinh of sea salt 1 Tbls apple cider vinegar 1 Tbls umeboshi vinegar ¼ cup olive oil 1 Tbls shallot if you like Salad 5 cups water 2 cups hulled barley ½ teaspoon sea salt 2 bay leaves 2 Tbls chopped fresh oregano or 2 tsp. dried 1/3 cup pitted and chopped Kalamata olives 1/3 cup drained capers (I rinse them too) ½ cup pine nuts ¼ cup chopped green onions (scallions) ¼ cup chopped fresh parsley Combine all the ingredients for dressing and set aside.To make the salad, bring water to a boil. Add the barley, sea salt and bay leaves. Simmer for 1 hours, adding a little more water if needed. Cook until barley is tender, drain excess water if there is any. Let the grains cool, add the dressing and oregano, stir. Then add the other ingredients, combine gently. Chill, serve cold.
Quinoa Salad - Adapted from The Hip Chicks Guide to Macrobiotics
¼ cup red onion, diced fine ½ cup (about 5) radish diced 2 Tbls umeboshi vinegar 1 Tbls brown rice vinegar 1 ½ cups quinoa 3 cups water ¼ tsp sea salt 2/3 cup nuts - lately I’ve been using cashews ¼ cup chopped fresh parsley 1 Tbls chopped fresh mint (if you have it) ½ cup raisins, soaked for a bit in some warm water. Drizzle of olive oil Combine red onion, radish and both vinegars in a bowl, set aside. Wash quinoa under cool water and drain. Roast in a dry heavy bottomed pan, stirring continuously as grain turns golden and a little puffy. Bring water and salt to a boil in saucepan, add quinoa. Cover, turn heat down low and simmer about 20 minutes until water is absorbed. Remove from heat and let sit for a few minutes, then fluff with fork and cool, at least to room temperature. Combine the quinoa with the rest of the ingredients, season with a little sea salt and pepper to taste, and serve chilled or room temperature. This salad is mellow in flavor which is nice, the flavor of the ingredients play strongly as there is very little dressing to speak of.
Are you all still with me? Gosh, this seems like the longest post in history. I wouldn't be lying either if I told you I've been working on it for two days now! For some reason my feet were dragging through the actual writing of these recipes. I've also been easily distracted by Spring Break sort of things. Like heading to guitar lessons in shorts, t-shirts and flip-flops... freshly painted bookcases... clean closets... the arrival of the completely amazing and generous package for May's First Friday Giveaway (you won't want to miss this!!)... breakfast with friends... sleepovers... and trying very hard to sneak out of here and head to Vermont for the weekend. You know... life.
Oh! A final word about these recipes. In my house these are not considered kid friendly, but hopefully your child would disagree. And as far as husbands who might grumble at the absence of steak as the main ingredient... if your guy is like mine, and is hungry all the time, he will likely appreciate the ready and waiting big bowl of something in the fridge. ;)
Wishing each of you a very big and full of life kind of weekend...
