Dairy Free – Grains

Buckwheat with Corn and Cabbage

Ingredients:
1-2 Tbsp. organic, unrefined coconut oil, ghee or butter
2 cups corn kernels
3 cups chopped cabbage (preferably savoy)
1 large onion, chopped
½ red pepper, minced
4 cups vegetable stock or water
1 ¼ tsp. sea salt
¼ tsp. pepper
1 Tbsp. fajita seasoning or other favorite herbal blend (Spice Hunter)
2 cups roasted buckwheat
¼ – ½ cup parsley, minced

1.    Saute vegetables except parsley in oil for about 5 minutes.
2.    Add stock or water, salt, pepper and fajita seasoning.
3.    Bring to boil.
4.    Add buckwheat.
5.    Simmer for 20 minutes.
6.    Turn off heat, fold in parsley and allow to site covered for 10 minutes.

 



Roasted Acorn Squash Stuffed with Quinoa and Turkey

Ingredients:
2 acorn squash
2 tbsp. olive oil
1 leek, cleaned and diced
½ pound organic ground turkey meat
2 celery stalks, diced
1 tbsp. fresh sage
1/3 cup dried cranberries
1 cup quinoa , rinsed
2 cups vegetable stock
1 tsp. sea salt
¼ tsp. black pepper

Preheat oven to 375º.  Cut acorn squash in half (lengthwise).  Deseed and lightly coat with olive oil.  Place flesh side down in a roasting pan or casserole dish.  Cover and bake 30-35 minutes. Uncover and continue baking 10-15 minutes or until soft.  While squash is cooking sauté leek in olive oil until wilted. Add ground turkey meat and break up as it cooks.  Add celery and sage and sauté 1-2 minutes.  Add cranberries, quinoa and vegetable stock.  Bring to a boil and add 1 tsp. sea salt and ¼ tsp. black pepper.  Cover and simmer.  Fill cooked squash with quinoa and turkey and serve.


Soba Noodles with Tangy Tahini Dressing

Ingredients:
1 eight ounce package soba or udon noodles
1 cup water
8-12 oz chicken or firm tofu, diced into 1 inch pieces
2 tbsp. coconut oil or other high heat oil
4 tbsp. tahini (ground sesame seeds)
1/4 cup maple syrup
Juice of 1 lemon
¼ cup shoyu (naturally fermented soy sauce)
1-2 dashes cayenne pepper
1½-2 inches ginger, peeled and chopped
1 garlic clove, peeled and diced
2/3 cup water
2 scallions, minced
1 sheet of nori, sliced thin

Drop soba noodles into boiling water and cook 7-10 minutes.  While noodles cook, sauté chicken or tofu 2-3 minutes on each or until lightly browned.  In a food processor combine tahini, maple syrup, lemon juice, shoyu, cayenne pepper, ginger and garlic.  Puree until smooth and creamy.  Slowly add water to the food processor and puree again until you reach your desired consistency.  Combine tahini sauce with soba noodles, chicken and scallions.  Garnish with shredded nori.  Yield: 4-6 servings.


Tahini Noodles

Ingredients:
1 package soba noodles (8.8 oz)
4 tbsp. tahini
1/4 cup shoyu
1/4 cup brown rice vinegar
1/4 cup maple syrup
1 garlic clove, peeled and chopped
2 inches ginger, peeled and minced
3/4 cup water
2-3 scallions, minced

Bring water to a boil and add soba noodles. Cook 8-10 minutes. Drain and set aside. In a food processor combine tahini, shoyu, brown rice vinegar, garlic, ginger and water. Pour tahini sauce over cooked noodles and garnish with scallions.


Basic Brown Rice

Ingredients:
2 cups short grain brown rice (rinsed and soaked overnight)
3 3/4 cups water
2 pinches sea salt

Bring rice and water to a boil.  Add two pinches of sea salt.  Cover and lower flame to simmer for 40-45 minutes.  Makes 6-8 servings.



Quinoa with Cilantro Pesto

Ingredients:
1 cup quinoa, rinsed
2 cups water
1 pinch sea salt

Bring quinoa and water to a boil.  Add a pinch of sea salt, lower flame to simmer, cover and cook for 12-15 minutes.  Toss with 1/4 cup Cilantro Pesto.

Cilantro Pesto
Ingredients:
1/2 bunch pesto
1 inch ginger, peeled and minced
1/2 cup olive oil
1/4 cup rice vinegar
1/2 tsp. sea salt

Combine all ingredients in a food processor or blender


Carrot Cous Cous Salad

Ingredients:
1 cup carrot/orange juice (can get in any health food store)
1/4 cup raisins or currants
1/2 tsp. cinnamon
1 tsp. olive oil
1/4 tsp. sea salt
1/8 tsp. black pepper
3/4 cup whole wheat cous cous
1/2 cup chickpeas, cooked
1/4 cup roasted almonds, chopped
2 tbsp. fresh parsley, minced
1 tbsp. fresh mint, minced

Bring carrot/orange juice, raisins, cinnamon, sea salt and black pepper to a boil.  Add cous cous, mix and turn off the heat.  Cover and let sit for 5 minutes.  In a mixing bowl combine cooked chickpeas, cous cous, roasted almonds, parsley and mint.  Serves four.


Primo Pasta Putenesca

Ingredients:
8 oz dried whole grain pasta spirals (kamut, spelt, quinoa)
2 tbsp. olive oil
1 onion, peeled and sliced into ½ inch crescents
3 garlic cloves, peeled and minced
4-5 anchovy fillets
1 can Muir Glen diced tomatoes with basil and garlic
¼ cup water
1½ tbsp. capers
6-7 olives, pitted and sliced thin
2½ cups cauliflower florets
2 pinches sea salt
Black pepper

Bring water to a boil and cook pasta according to directions on the box (between 6-10 minutes).  Sauté onion and garlic in olive oil 2-3 minutes.  Add anchovy fillets and break apart in small pieces as it cooks.  Add tomatoes, water, capers, olive, cauliflower florets, sea salt and black pepper.  Cover and cook 5-7 minutes or until cauliflower is soft.  Drain cooked pasta.  Ladle sauce over pasta.  Makes four servings.

Yield: 4 Servings
Prep time: 10 minutes
Cook time: 15 minutes
Round Out the Meal: Mixed baby greens salad


Tahini Noodles with Coconut Tempeh

Ingredients:
1 eight ounce package tempeh (fermented soy), cut into 1 inch cubes
2 tbsp. Coconut oil
1 eight ounce package soba or udon noodles
2 carrots, cut into thin matchsticks
4 heaping tbsp. tahini (ground sesame seeds)
¼ cup maple syrup
¼ cup brown rice vinegar
¼ cup shoyu (naturally fermented soy sauce)
2-3 dashes cayenne pepper
2 inch piece of ginger, peeled and chopped
1 cup water
2 scallions, minced

In a frying pan on medium heat, sauté tempeh in coconut oil for 8-10 minutes or until crispy and brown on all sides.  Add ½ cup water into the pan, cover and cook on medium/low heat for additional 10 minutes.  While tempeh is cooking, bring a pot of water to boil.  Drop in soba noodles and cook 7-10 minutes.  Drain soba noodles and put into a large bowl with cooked tempeh cubes.  In a small pot quickly blanch carrot matchsticks for 1-2 minutes.  Drain and add the the bowl with noodles and tempeh.  In a food processor combine tahini, maple syrup, brown rice vinegar, shoyu, cayenne pepper, and ginger.  Puree until smooth and creamy.  Add ½ cup water into the food processor and puree again until combined.  Combine tahini sauce with soba noodles.  Garnish with minced scallions.

Yield: 4 Servings
Prep time: 5-10 minutes
Cook time: 20 minutes
Round Out the Meal: Sautéed Bok Choy (with toasted sesame oil and shoyu) 


Bountiful Black Bean and Quinoa Salad

Ingredients:
2 cups black beans, cooked (can use canned beans)
1 cup quinoa, rinsed
2 cups water
1 red onion, peeled and minced
1 red pepper, deseeded and diced small
12 ounces, cooked chicken breast, shredded (drag a fork through cooked chicken breast to create shredded pieces)
1/4 cup cilantro
Juice of 2 limes
2 tbsp. red wine vinegar
1 tbsp. maple syrup (or other sweetener)
1/3 cup olive oil
1 tsp. cumin
Sea salt to taste

Rinse quinoa.  Bring quinoa and water to a boil.  Cover and simmer on low flame for 12-15 minutes or until all water is absorbed.  In a large bowl, combine cooked quinoa with beans, red onion, red pepper, cooked shredded chicken, and cilantro.  Whisk limes, red wine vinegar, maple syrup, olive oil, cumin and sea salt.  Pour dressing onto black bean and quinoa salad and mix thoroughly. Yields 6-8 servings.


Brown Basmati Pilaf

Ingredients:
1 tbsp. olive oil
1 leek, cleaned and diced
4-5 mushrooms, sliced thin
1 tsp. herbed sea salt seasoning
1 cup brown basmati rice, soaked overnight
1 3/4 cups water

Sauté leek for 1-2 minutes.  Add mushrooms and herbed salt seasoning and sauté for 2-3 minutes.  Add rice and water and bring to a boil.  Cover, reduce flame to simmer and cook for 40 minutes.


Brown Basmati Rice

Ingredients:
2 cups brown basmati rice soaked overnight
4 cups water
2 pinches sea salt

Discard the grain soaking water and bring rice and water to a boil. Add two pinches of sea salt cover and simmer for 45 minutes.


Sizzlin’ Stir Fried Rice and Veggies

Ingredients:
1 tsp. toasted sesame oil
1 inch ginger root, cut into matchsticks
1/4 cup water
1 onion, peeled and sliced thin
3/4 mushrooms, sliced thin
2 carrots, thin diagonals
1/4 head of cabbage, sliced thin
8 oz of tofu cubed (can use tempeh, chicken or beef strips)
2 cups brown rice, cooked
1 stalk broccoli, florets and stem (cut stem into 1/2 inch rounds)
1 tbsp. shoyu
1 scallion, minced

Sauté ginger in sesame oil for 1 minute.  Add water, onion, carrot, cabbage, broccoli stems and mushrooms, and cook for 3-5 minutes.  Add tofu cubes (or other protein).  Place cooked rice and broccoli florets on top of the sautéed veggies, cover and cook for 3-5 minutes.  Add shoyu and scallions and continue cooking for 2-3 minutes.


Rice Salad Italiano!

Ingredients:
1 cup water
1 red onion, peeled and diced
2 carrots, diced
1 yellow summer squash, diced
1/2 red pepper, diced
2 garlic scapes, diced
3 cups long grain brown rice, cooked
1/3 cup olive oil
2 tbsp. balsamic vinegar
Juice and zest of 1 lemon
2 garlic cloves, peeled and minced
2 tbsp. fresh basil, minced
1/2 tbsp. fresh oregano, minced
1/4 tsp. sea salt
1-2 dashes of black pepper

Bring water to a boil and quickly blanch onion for 30 seconds.  Remove with a slotted spoon and let drain in a colander.  Repeat the blanching process with carrots for 2-3 minutes, and squash for 30-60 seconds.  Combine the cooked vegetables, diced red pepper, cooked rice and garlic scrape.  Whisk olive oil, vinegar, lemon juice, garlic, basil, oregano, sea salt and black pepper.  Coat the salad evenly.


Wild and Zesty Rice

Ingredients:
2 cups wild rice blend  
3 1/2 cups water
sea salt
1/4 cup roasted walnuts
1 granny smith apple, diced
1/4 cup dried cranberries
2 celery stalks, diced
Juice and zest of 1/2 an orange
1/2 cup olive oil
1/4 cup maple syrup
2 tbsp. shoyu

Bring rice and water to a boil.  Add a pinch of sea salt, cover, reduce flame to simmer and cook for 40-45 minutes.  In a mixing bowl combine the cooked wild rice, walnuts, apple, cranberries and celery.   Whisk together orange juice and zest, olive oil, maple syrup and shoyu.  Combine with rice and vegetables.


Simple Summer Quinoa

Ingredients:
1 cup quinoa, rinsed
2 cups water
Sea salt
1/4 cup cilantro, minced
1/4 orange pepper, diced
1 scallion, minced
olive oil
Lemon

Bring quinoa and water to a boil.  Add a pinch of sea salt, cover and simmer for 12 minutes.  Combine with cilantro, pepper and scallion. Drizzle with olive oil and a squeeze of lemon.


Quinoa Tabouli

Ingredients:
1/2 cup parsley (packed down)
4-5 scallions
1/4 cup fresh mint leaves (packed down)
Juice of 1 lemon
1/3 cup olive oil
Sea Salt
2 garlic cloves, peeled and minced
3 cups quinoa, cooked
1 cucumber, deseeded and diced

In a food processor pulse the parsley, scallion, mint, lemon, olive oil, garlic and sea salt until finely chopped.  Combine with cooked quinoa and cucumber.


Millet with Sweet Corn

Ingredients:
1 cup millet
3 cups water
1 pinch sea salt
2 ears fresh corn, kernels removed from the cob
6-7 chives, minced

Bring millet, corn and water to a boil.  Add a pinch of sea salt, cover and simmer on a low flame for 30 -35 minutes. Garnish with chives.


Savory Quinoa Pilaf

Ingredients:
1 cup quinoa, rinsed
2 cups water
1 tbsp. olive oil
1 onion, peeled and diced
2 celery stalks, diced
3-4 shitake mushrooms, sliced thin
1 tbsp. fresh sage, minced (or 1 tsp. dried sage)
2-3 links turkey sausage, diced
Sea Salt
1/4 cup dried cranberries

Bring quinoa and water to a boil.  Add a pinch of sea salt, cover and reduce flame to simmer for 12 minutes.  In a frying pan, sauté onion in olive oil for 2 minutes on a medium high heat.  Add celery, shitake mushrooms and sage.  Cook for 3-5 minutes.  Add diced turkey sausage and cook for 2-3 minutes.  Add sea salt to taste.  In a large bowl combine cooked quinoa, sautéed vegetables and dried cranberries.  Serves four.

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