Roasted Root Veggies and Barley

This is an easy meal that can be prepared in about 30 minutes.  I ate two new veggies in this dish-turnip and fennel bulb.  The apple adds a sweetness to the meal, which is your treat for eating so many veggies!

  This recipe was adapted from Clean Food cookbook.

Preheat the oven to 425 F.  Bring water to a boil for your barley.  For each cup of uncooked barley you need about 3 cups of water. 

While waiting for the water to boil:

Trip off the ends of the brussel sprouts and cut them in halves. 

Dice a turnip.

Dice a fennel bulb.

Dice a gala apple into chunks larger than your veggies since apples tend to cook quicker.

In a roasting pain, toss your brussel sprouts, turnip, fennel, and apple in olive oil.  Sprinkle with salt and pepper.  Place the pan in the oven.   It takes about 25 minutes until it carmelizes.  Be sure to stir the mixture every 8-10 minutes to ensure even roasting.

Meanwhile, once your water comes to a boil, pour in the barley, turn the heat down to low/med and let it simmer with the lid on.   It takes about 30 minutes for the barley to cook.  Drain any remaining water.

Serve the veggies on a bed of barley.

This meal was simple and delicious!

Muesli

Tired of oatmeal but still wanting a healthy breakfast?  Try muesli!  I tried Bob's Red Mill version, which is made of whole wheat, date crumbles, sunflower seeds, raisins, whole grain rye, whole grain barley, whole grain oats, flaxseed, almonds, and walnuts.  It can be eaten hot or cold.  Today I tried it hot (add water and microwave) with a side of fresh berries.  This was very filling and would be a great Daniel Fast meal! 

Warm Quinoa Salad with Toasted Almonds

From Cooking Light

Rinse 1 cup quinoa in cold water, then toast in a skillet over medium heat until fragrant and golden, about five minutes, stirring frequently.

Add 2 cups water and bring to a boil on high.  Reduce heat to low, cover, and simmer until all water is absorbed, about 15 minutes.

Meanwhile, in a small bowl, stir together:
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 teaspoon grated fresh ginger
2 green onions, thinly sliced diagonally

Toss the quinoa in the mixture, top with toasted almonds to serve.

This is a great side dish and complimented our grilled tilapia well. 

Note: the quinoa salad is Daniel fast approved (the fish is not). 

Mostly Whole Wheat Baquettes

I am pro whole wheat bread!  When  I first saw this recipe in a cookbook I overlooked it because it calls for some all purpose white flour.  I don't usually have white flour anymore since I started grinding my own wheat.  However, for Valentine's sugar cookies I thought wheat flour may not turn out so great, so I bought some unbleached all purpose flour.  Since I had plenty of leftover white flour I decided to give this recipe a try.  I am glad I did!  Warm bread out of the oven is soooo delicious!  Next time, I will increase the whole wheat ratio to see how it turns out.    Another day I may share the whole wheat honey bread recipe I use.

In a large bowl mix:
2 cups whole wheat flour
1 1/2 cups all purpose flour
2 teaspoons salt
1 teaspoon Succanat (or brown sugar)
1 1/2 teaspoon instant yeast

Mix all the ingredients together, than add about 1.5 cups water.  Mix into a dough that will be pretty wet.  Add water or flour if needed.  Cover with plastic wrap and let the dough sit at least one hour, until it is doubled in size.

Before covering.

After rising-see how wet the dough is?

Flour a counter top amd your hands and dump your dough onto the counter.  Knead a few times, then divide the dough into either two  large baquettes or four small baquettes.  Grease a cookie sheet (olive oil or cooking spray) and lay your baquettes onto the sheet.  Cover with a towel and let them rise at least 30 minutes, until they double in size.  Heat the oven to 400 F while the dough rises.

Before rising the second time.

After rising again.

When ready to bake, turn the heat down to 375 F and slash the dough on top with a sharp knife. 

Bake until golden brown and the internal temp is at least 210 F. 

Directions call for cooling before slicing, but I don't follow these directions!  I slice my bread immediately and spread with real butter.  Yum!

Chinese Stir fry

From Moosewood Cookbook

This took about thirty minutes from start to finish.  It was my first time to eat cauliflower and it was good! 

Prepare the noodles:
Boil water, then add in whole wheat noodles

Prepare the sauce:
Mix together
1/4 cup tamari soy sauce
1 1/4 cups water
1 tablespoon grated ginger
1 clove of garlic, minced
1 tsp sesame oil
1 tablespoon succanat or sugar
1 tablespoon and 1 teaspoon cider vinegar
2 tablespoons red wine

In another small bowl, place 3 tablespoons cornstarch (I used wheat flour)
Whisk the other ingredients into the flour.
Set aside.

Prepare the veggies:
Clean and cut your veggies
1 carrot, peeled and sliced thinly
1/2 bag frozen broccoli-I just rinsed with hot water for about thirty seconds to defrost
1/2 head of cauliflower, cut into bite size pieces
1/2 package of mushrooms, sliced

Cook:
Heat your wok on medium heat for a couple of minutes, then add 1 tablepoon olive oil
Add in the broccoli, cauliflower, and carrot and turn up the heat towards high.  Stir fry for about 4 minutes, or until the veggies begin to get tender.
Add in the mushrooms and stir fry another 4-5 minutes.
Whisk your sauce again, then pour it all into the wok.  Within a few minutes the sauce will begin to thicken and your veggies will be shiny.

Put it together:
Drain the water off your noodles-don't forget to keep an eye on them while you are cooking your veggies.
Pour your wok ingredients on top of your noodles. 
Serve. 

Sugar Snap peas, toasted pecans, and couscous

You know how it is when you are low on groceries?  When you stand at the fridge and stare, hoping something that sounds good will magically appear?  Tonight, I knew I wanted to try making couscous, but I hadn't really prepared a menu plan for tonight.  The menu said:  couscous.  Hmmmm.  I must have gotten distracted.

So, this is what I threw together.  It took less than ten minutes to prepare, start to finish.

First, bring 1.5 cups water to a boil.
Add in one cup whole wheat couscous, stir, cover, and turn off the heat.

Toast some pecans at 350 for about five minutes.  I used my toaster oven which heats up quicker than the oven.

Throw some steamable sugar snap peas into the microwave.  Cook for about 5 minutes.

Add a teaspoon or so of curry seasoning to the couscous.

Plate it up:

She loves sugar snap peas!

I read all sorts of fancy tips for cooking couscous and maybe one day I'll try them.  Tonight was about getting something together quick!

Lentil, Brown Rice Casserole with Broccoli

This is a variation of the first lentil casserole I had posted.

Heat your oven 375 F.

Measure 2 1/2 cups veggie broth

3/4 cup dried lentils

1/2 cup uncooked brown rice

Rinse the rice and lentils, then combine into a 2 quart casserole dish with the veggie broth.

Cover and bake for 55 minutes.

Stir in 1/2 to 1 package of frozen broccoli.

Cover and bake for 15 more minutes.

Meanwhile, shred 1/2 cup Swiss and 1/2 Le Gruyere cheese.

Then, sprinkle on top of your casserole and bake 10 minutes, uncovered until the cheese is melted.

Yum!

Whole wheat pancakes (chocolate chips optional)

So maybe this isn't the healthiest recipe, but it is healthier than pancakes out of a box!  It is also a fun recipe to make with my two year old.  I measure the dry ingredients, then she loves tipping the measuring cups into the bowl and mixing it all up. 


First, put 1.5 tablespoons vinegar in a measuring cup.  Then add enough milk to reach the 1.5 cup line.  Set this aside for later.  This is an easy substitution for buttermilk.  If you have buttermilk, just use 1.5 cups (later on in the recipe).

Mix together in a medium bowl:
1 3/4 cup whole wheat flour (I prefer white hard wheat, freshly ground)
2 tablespoons Sucanat (evaporated cane juice) or sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt

In a smaller bowl:
Beat one egg, slightly
Add in your milk/vinegar or buttermilk
Add 3 teaspoons vegetable oil

Add the wet ingredients to the dry ingredients and mix until  moistened.  You DON'T want to get rid of all the lumps.  Lumps=Fluffy pancakes.

Heat your griddle to 350 F.  You'll know it is ready when you sprinkle water and it sizzles away immediately.  (That is a tip passed down from my mom and Grandma).  :)

You can put a little butter on the griddle, then pour your batter. 

Make your pancakes as big or small as you like. 

This is where you put some semisweet chocolate chips onto the cooking pancakes if you like.

 

As they cook, small bubbles come to the surface of the batter and pop.  This process starts on the edges, then progresses to the center.  Once the center is all bubbly, they are ready to flip.


Mmmmm, golden brown. 

They are finished when the edges are dry.

Once they are finished you can either eat as is (which is what we do when we add chocolate) or spread some butter and maple syrup (the real stuff) on top.

Fluffy!

Compare to pancakes from a boxed mix:
ENRICHED BLEACHED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, DEXTROSE, BAKING POWDER (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ALUMINUM PHOSPHATE), BUTTERMILK, PARTIALLY HYDROGENATED SOYBEAN OIL, CONTAINS 2% OR LESS OF: SALT, POTASSIUM BICARBONATE, CALCIUM CARBONATE, EGGS, CORN STARCH, CORN SYRUP SOLIDS, COLORED WITH YELLOW 5 AND RED 40, IRON, NIACIN, VITAMIN B6, RIBOFLAVIN, THIAMIN MONONITRATE, FOLIC ACID, VITAMIN B12.

Lentil casserole

Heat the oven to 375 F

In a 2 quart casserole dish add:
3/4 cup dried lentils
1/2 cup uncooked brown rice
2 1/2 cups veggie broth
Mix them together (but enjoy my pretty picture below before mixing)

Bake, covered, for about 55 minutes.

After 55 minutes add:
One package frozen green beans
3 kale leaves, chopped (excluding the spines)
Stir it all together and put back in the oven for about 15 minutes.

You could eat it at this point or I highly recommend adding the following:
1/2 cup shredded Swiss cheese
1/2 cup shredded Gruyere cheese
Bake uncovered for about 10 minutes, or unti cheese is melted

Final result:

This was easy and delicious!  We ate about half the casserole and each had enough for lunch leftovers tomorrow.

White bean, butternut squash, kale and grain medley

Preheat the oven to 350 F and boil 1.5 cups water on the stove.

Cut up your butternut squash into bite size pieces.  Toss in 1 tablespoon olive oil and sprinkle with salt and pepper.

Put the squash in the oven once preheated.

Put 1.5 cups of whole grain medley (available at Target, near the rice) into the boiling water and turn the heat down to just below medium.


Cook your beans (you can either use canned beans or soak dry beans for 6-8 hours prior to cooking).  FYI, I prefer to soak my own beans if I remember in time for the meal.  Tip:  Soak them in the morning; by dinner time they will be ready to cook. 

Cut up a few stalks of kale (remove the spines).  Throw your kale on top of your cooking grains.

After about 30 minutes, your squash should be roasted, your grains should be cooked, and your beans should be soft enough to pierce with a fork.

Combine it all into a healthy meal!  Feel free to add spices-I just haven't gotten that brave yet.  :)

Quinoa with brussel sprouts and apples

Quinoa is the grain with the highest amount of protein and it is easy to make! 
This brand happens to be prewashed, which saves a step.

Cook the quinoa
Add 1 cup quinoa and 2 cups water to a sauce pan.
Heat to boiling, then simmer for about 15 minutes, until the liquid is gone.

In the meantime,
Cut up your brussel sprouts (about one pound) into quarters
Cut 2 gala apples into bite size pieces.

Heat up a skillet to high, then add:
1/2 cup water and the apple chunks

In about 2 minutes, when half the water is gone, add:
Brussel sprouts
Another 1/2 cup water
2 Tablespoons apple cider vinegar
1/2 tsp salt
1/4 tsp ground black pepper

Cook with the lid on, stirring occasionally, until the sprouts can be easily pierced with a fork (about 15 minutes).

Add the leaves of two sprigs of thyme and 2 more Tablespoons of apple cider vinegar.
Cook with the lid off until most of the liquid is gone, about 2 minutes.

Put a bed of quinoa on a plate, then add a couple of scoops of brussel sprouts and apple.

My husband loved this dish!

My two year old really liked the quinoa!

Roasted butternut squash, broccoli, and chickpea tortillas

Chickpeas, aka garbanzo beans, can be prepared in one of two ways:
A.  Soak beans overnight in cold water.  The next day, boil beans until they are soft enough to be mashed with a fork.
B.  Buy them in a can.  Rinse, then boil until they are soft enough to be mashed with a fork.

Butternut squash
Cut in half, length wise. 
Scoop out the seeds.

Cut into 1 inch pieces, excluding the peel. 
Toss in one tablespoon olive oil and sprinkle with salt and pepper.

Spread onto a cookie sheet with sides.
Bake at 400 for 30 minutes, stirring occasionally.

Brocolli:
Easy way:  buy the steamable version and microwave according to directions.

Tortilla:
See previous recipe:  http://www.danielinspired.blogspot.com/


Bring it all together:
Mash chickpeas onto a tortilla.
Sprinkle with roasted butternut squash.
Sprinkle with brocolli.

Enjoy!

How to make whole wheat tortillas

These are so simple yet so delicious!  This recipe makes about 16 tortillas so feel free to cut in half if needed.  We use these for many things-recipes to come later.

In a large bowl, add:
4 cups wheat flour
1 teaspoon salt
1 1/2 cup water
6 tablespoons olive oil


Mix with a spoon. 

Pour dough (which will be very soft) onto a floured surface.

Knead until you have a dough that isn't too sticky.  You'll add flour as you are kneading to achieve the proper consistency.  If it sticks to your hands in large amounts it is too sticky..  I probably end up adding another 1/4 cup to 1/2 cup flour. 

Divide the dough in halves by using a knife.

Take each half and continue dividing into halves until you have about 16 balls of dough. 

You'll need a floured rolling pin and a floured surface to roll each ball into a flat tortilla.  Roll as thin as you prefer.

Add a drop of olive oil to a skillet and turn the heat to med/high.  Cook the tortillas (one or two at a time depending on space) for about one minute on each side. 

Enjoy!

Compare to the whole grain tortilla ingredient list from the store:

Ingredients:
Whole Wheat Flour, Water, Multi Grain Flour (Cracked Wheat, Wheat Bran, Rye Flakes, Wheat Flour, Barley Flakes, Triticale Flour, Corn Flour, Oat Flakes, Sunflower Oil, Barley Flour and Rice Flour), Vegetable Shortening (Interesterified Soybean Oil, Hydrogenated Soybean Oil and/or Palm Oil), Brown Sugar, contains 2% or less of: Vital Wheat Gluten, Salt, Leavening (Sodium Bicarbonate, Sodium Aluminum Sulfate, Corn Starch, Monocalcium Phosphate, and/or Sodium Acid Pyrophosphate, Calcium Sulfate), Preservatives (Calcium Propionate, Sorbic Acid and/or Citric Acid), Cellulose Gum, Dough Conditioners (Fumaric Acid, Sodium Metabisulfite and/or Mono- and Diglycerides, DATEM

Grinding Wheat

I've been grinding wheat for a few months now and am glad I made the investment of buying a NutriMill grinder.  I ordered my first bucket of organic wheat from Amazon.com and hope to buy the next bucket closer to home.  There are different kinds of wheat.  I buy the white hard wheat.  It has the same nutritional value as red wheat, but it has a lighter taste. 

Whole wheat is very nutritious!  It has over 20 vitamins and minerals, including iron, magnesium, and many b vitamins.  When you use white flour, you are missing out on all those nutrients because they have been removed by processing. 


Here is my wheat grinder, filled with wheat before grinding.

Here is what the fresh flour looks like.

If you don't have the money to buy a grain mill at this time, you can buy White Hard Wheat Flour at the grocery store.  That is what I did before I purchased my own wheat because I am picky and wanted to make sure I liked the flavor.  The only thing about buying whole wheat flour is that it does expire within a couple of months (because all those nutrients will turn rancid after time).  FYI, that is why they started selling white flour-it has a longer shelf life.  When I have leftover wheat flour, I freeze it until I am ready to use it.

I use my white wheat flour for all my cooking and baking and so far have yet to be disappointed.  I've served chocolate cake twice and no one could tell it was made with whole wheat! 

Oatmeal

Looking for a simple, cheap, healthy breakfast? One answer is oatmeal! 

Measure out 1/2 cup old fashioned oats.  Add one cup of water, give or take depending on your preference.  Add a pinch of salt.  This all goes into a microwave safe bowl.

Microwave for 3 minutes. 

Add 1/4 cup fruit.  I prefer rasins because they are sweet.  Here I used red and golden.

Add a sprinkle of cinnamon. 

Tip:  Oatmeal takes a few minutes to cool down, so I would recommend you put it in the microwave 5-10 minutes before eating.  You can fix your lunch while waiting for it to cool.

Why not just buy instant oatmeal prepackaged?  Here are the ingredients: 

Ingredients

WHOLE GRAIN ROLLED OATS, RAISINS, SUGAR, SALT, CALCIUM CARBONATE, OAT FLOUR, GUAR GUM, SPICES, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.
*ONE OF THE B VITAMINS

The amount of sugar in one packet of the rasin spice oatmeal is 14 grams. 


I bought name brand Quaker Oats and measured out at least 26 servings (should have measured before we'd used some of it).  Even if you paid $4.00 per canister and you only got 26 servings, you'd be paying 15 cents per serving!  Raisins are also cheap.  You have a whole grain breakfast with a serving of fruit on the side without any ingredients you can't pronounce or don't recognize.  I appreciate the instant oatmeal makers attempting to give me some extra vitamins but I believe I'll just get those in my fruits and veggies instead. 

We also eat boxed cereals some days but only after reviewing the label.  It has to be whole grain and it shouldn't have ingredients we can't pronounce.