Tag Archives: whole grains

Brown Rice: quick and easy

Rice tastes much better this way, and it’s quicker than simmering it in less water, in a covered pot.  We use parboiled brown.

  • Fill a medium pot 3/4 full of water.
  • Add 1/4 cup of rice per person.
  • Bring to a rolling boil.
  • Turn heat down till it is boiling gently, then leave lid off and boil for 15 – 20 minutes.
  • Drain the excess water — I use a seive — and season with salt, pepper, and butter.

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Filed under comfort food, food, Grains, Tips, Vegetarian (lacto/ovo), whole food

Spinach Quinoa Salad with Cherries and Almonds

This salad tastes much better to me with a double batch of the dressing.

  • 1/4 cup sliced almonds, toasted in dry frying pan or in oven
  • 1 1/2 cups quinoa, rinsed and drained
  • 2 cups baby spinach leaves
  • 1 cup dried cherries, chopped OR 2 cups fresh cherries, pitted and chopped
  • 1 medium English cucumber, seeded and cut into 1/3” dice (about 1 1/2 cups)
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 small red onion, finely chopped (about 1/2 cup)
  • 1/4 cup plain, low-fat yogurt (not Greek)
  • 3 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • 2 cloves garlic, minced (about 2 tsp)
  • salt & pepper to season
  1. Bring 3 cups of water to a boil in a pot over medium-high heat.  Stir in quinoa.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until all liquid has been absorbed.
  2. Remove from heat and cool, covered, in pot.
  3. Lay 5 or 6 spinach leaves flat on top of one another on a cupttingboard. Roll tightly into a cylinder, then slice crosswise into slivers.  Repeat with remaining spinach.
  4. In a large bowl toss together the cooled quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion .
  5. In a small bowl, whisk together yogurt, olive oil, lemon juice, and garlic.
  6. Pour over salad and toss to coat.  Season to taste with salt and pepper.
  7. Chill for 30 minutes to allow flavours to develop, then serve.

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Filed under food, Grains, Main Course, Protein, Salads, Vegetarian (lacto/ovo)

Mixed Grain Bread

  • 1 ¼ to 1 ⅜ cups water
  • 2 tablespoons oil
  • 2 tablespoons liquid honey
  • ¾ teaspoon salt
  • 1 cup white bread flour
  • 1 ½ cups whole wheat bread flour
  • 3 tablespoons vital wheat gluten
  • ¼ cup old-fashioned oats (not instant)
  • ¼ cup wheat bran
  • ¼ cup bulgur
  • ¼ cup sunflower seeds
  • 2 teaspoons active dry yeast
  • (a big handful of dried cranberries)
  • (extra sunflower or pumpkin seeds for the topping)

Add all ingredients to the bread machine, except for the cranberries and the extra seeds.  Set the machine on the dough setting and start.

At the end of the first kneading, add the dried cranberries.

When dough is ready, remove from pan and knead a few times on a floured surface.  Shape into a long, narrow roll, and place on a buttered (and sprinkled with cornmeal if you like) baking sheet.  Cover with plastic wrap or damp dish towel, and put in a warm place to rise again until doubled in bulk,about 25 minutes or so.  Poke the risen bread with a finger:  if the indent stays, the bread is ready to bake, if it bounces back out, give it another few minutes to rise.

Preheat the oven to 425F, and place a pan of water onto the bottom of the oven if you like crisp crust.

Brush the top of the bread with a wash (milk, water, beaten egg, butter), and gently put the seeds onto the loaf.  You can make a few shallow slashes with a very sharp knife, or a few snips with sharp kitchen scissors.

Bake for approximately 25 minutes.  Loaf is done when it reaches 200F inside.

 

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Filed under Breads/Muffins/Biscuits, Grains

Cheesy Quinoa Cakes

I’ve been testing out quinoa cake recipes for a while now, and this is the winner, hands down!  The whole family really likes it, which is saying a lot.  I serve it with a lemony aioli (stir up some real mayo with some pureed garlic, fresh lemon juice, and s & p).

  • 2 cups cooked, cooled quinoa (about 1 cup uncooked will yield 2 – 3 cups of cooked)
  • 1/3 cup Panko bread crumbs
  • 1/2 teaspoon freshly ground black pepper
  • Dash of cayenne pepper
  • Salt to taste
  • 2/3 cup grated Parmesan cheese
  • 2 tablespoons all purpose flour
  • 2 green onions, thinly sliced
  • 2 cloves garlic, minced
  • 1 egg, lightly beaten
  • 3 tablespoons extra virgin olive oil
  1. Place all ingredients, except for the oil, into a mixing bowl and stir together until well combined. Allow the mixture to sit for 5 minutes.
  2. Heat oil into a large sauté pan over medium heat; it is hot enough when a droplet of water jumps when sprinkled into the pan.
  3. Form 1⁄4 cup patties with the quinoa mixture and place in the heated sauté pan, 3 or 4 at a time.
  4. Cook quinoa cakes for 5 minutes on each side, until golden brown and crispy. Repeat with the remaining patties until all of the cakes have been cooked.

Serve with

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Filed under food, Protein

Yet Another Banana Muffin

This recipe is from a Healthy Eating booklet distributed by the Ontario government, and is very good!  I add about 1/2 cup of mini chocolate chips to the recipe.  Without chocolate chips, each muffin has 8g fat, 3g fibre, and 4g protein.

  • 1 cup mashed ripe bananas (approximately 2 medium bananas)
  • 1/2 cup packed brown sugar
  • 1/3 cup low-fat plain yogurt
  • 1 large egg
  • 3 Tbsp canola oil
  • 1 1/2 cups whole wheat flour
  • 1/4 cup ground flax seed (we use a “split” flax seed that doesn’t need refrigeration — adds a wee bit of crunch)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/8 tsp ground nutmeg

 

  1. Preheat oven to 350F, and line a 12-cup muffin pan with paper liners.
  2. In a large bowl, whisk together the bananas, brown sugar, yogurt, oil, and egg.
  3. Add flour, ground flax seed, baking soda, baking powder, and nutmeg.  Using a wooden spoon, stir just until blended.  Do not over mix!
  4. Spoon batter into prepared muffin pan.  Bake for 18-20 minutes, or until tops are firm to the touch and a tester inserted in the centre of a muffin comes out clean.

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Filed under Breads/Muffins/Biscuits, Grains

Doug’s Bread (for machine)

Doug's Bread, shaped by hand

  • 1 ½ cups less 1 Tbsp of warm water
  • 2 Tbsp milk powder
  • 2 Tbsp butter
  • 2 Tbsp molasses
  • 1 Tbsp honey
  • 1 ½ tsp salt
  • 1 cup whole wheat flour
  • 2 cups white flour
  • ¾ cup quick oats
  • 2 Tbsp poppy seeds
  • 2 Tbsp flax seeds (we like milled)
  • 2 Tbsp 12 Grain Cereal
  • 1 ½ tsp bread machine yeast

Add ingredients to the machine in order listed.  Use 1 ½ lb whole wheat setting if using machine for entire process.  Select “Dough” to shape it by hand and bake it in your oven.

This recipe is good as a freeform loaf or buns, or makes one large bread-pan loaf.  Here’s how:

For the dough cycle (my preferred method):

  1. When dough is finished, remove it from the pan onto a floured surface (about 1 to 2 Tbsp of flour).
  2. For freeform loaves, shape the dough into a smooth ball by pulling it down the sides and pinching underneath.  Let it relax for a couple of minutes, then shape it into 1 or 2 rounds or 1 or 2 oblongs, and place on a lightly greased or parchment-lined baking sheet.
  3. Cover with a damp tea towel, and let rise in a warm, draft-free place until almost doubled in bulk.
  4. Bake at 400F for about 30 minutes, until it sounds hollow when you tap on the bottom.

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Filed under Breads/Muffins/Biscuits

Rustic Grains Bread (for bread machine)

  • 1 ½ cups water
  • 3 Tbsp vegetable oil, or butter
  • 1 tsp salt
  • 3 Tbsp liquid honey (or molasses)
  • 3 cups white flour (or use combination of whole wheat and white)
  • ¾ cup “toasted grain mix” (see below*)
  • 1/3 cup cracked wheat/bulgur
  • 1      ½ tsp bread machine yeast
  1. Add ingredients to bread machine according to the manufacturer’s directions.
  2. Select the whole wheat cycle, or the dough cycle.

For the dough cycle (my preferred method):

  1. When dough is finished, remove it from the pan onto a floured surface (about 1 to 2 Tbsp of flour).
  2. For freeform loaves, shape the dough into a smooth ball by pulling it down the sides and pinching underneath.  Let it relax for a couple of minutes, then shape it into 1 or 2 rounds or 1 or 2 oblongs, and place on a lightly greased or parchment-lined baking sheet.
  3. Cover with a damp tea towel, and let rise in a warm, draft-free place until almost doubled in bulk.
  4. Bake at 400F for about 30 minutes.

*Toasted Grain Mix

  • 1 cup barley flakes
  • 1 cup rye flakes
  • 1 cup rolled oats (not instant)

Combine the flakes, and spread out in a shallow pan.

Toast in a 350F oven for 30 minutes, stirring once or twice.

Keep sealed in a container, or freeze until needed.

I double or triple the recipe so I have lots on hand.

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