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Grains

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Southwestern Quinoa Salad with Lime Cilantro Vinaigrette

Prep time: 15 minutes

Prep notes: This salad takes quinoa to the next level, and has been known to turn quinoa haters into ambassadors.

Cooking time: 15 minutes

Yields: 4 people

Ingredients: 

Quinoa Salad

  • 1 cup dry quinoa *
  • 2 cups vegetable broth or filtered water
  • ¼ cup cilantro, stems removed
  • 1 cup black beans *
  • 1 cup frozen corn kernels, thawed *
  • 1 tomato, diced *
  • 1 jalapeño pepper, seeded and diced
  • ½ lime
  • ½ tsp. garlic powder
  • ½ tsp. chili powder
  • ¼ tsp. cumin
  • ¼ tsp. Celtic sea salt
  • 8 cups mixed greens

Lime Cilantro Vinaigrette

  • 2 tbsp. fresh lime juice
  • 1 tbsp. white wine vinegar
  • ¼ cup cilantro leaves, no stems
  • ½ tbsp. raw (local, if possible) honey (if vegan, substitute with maple syrup or palm sugar)
  • 1/8 tsp. Celtic sea salt
  • 1 clove fresh chopped garlic
  • 1 ¼ tsp.Dijon mustard
  • 1/3 cup extra virgin olive oil

Directions: 

1. In a saucepan, combine quinoa and vegetable broth/water. Bring to a boil. Reduce heat, cover, and simmer until quinoa softens and liquid evaporates – about 15-20 minutes.
2. While quinoa is cooking, prepare vinaigrette by placing lime juice, white wine vinegar, cilantro, honey, salt, garlic, and Dijon mustard into a blender and processing until smooth. While blender is running, add olive oil in a slow steady stream until blended and thickened, about 15 seconds.
3. Once quinoa has softened and liquid has evaporated, remove from heat, cool, and place in a large bowl.
4. Add remaining ingredients, except for mixed greens, and mix gently to combine.
5. Divide mixed greens evenly among four plates, top with quinoa mixture, drizzle with vinaigrette, and serve.

Nutrition Facts: Serving Size: ¼ of Recipe

  • Calories: 436
  • Total Fat: 21 g
  • Saturated Fat: 3 g
  • Cholesterol:  0 mg
  • Sodium: 234 mg
  • Total Carbohydrate: 52 g
  • Dietary Fiber: 9 g
  • Sugars: 5 g
  • Protein: 12 g

 

For this and other fiberlicious recipes, visit www.fortheloveoffiber.com.

* = good source of fiber

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Millet with Roasted Sunflower Seeds

Prep time: 5 minutes

Prep notes: Cooking time: 45 minutes

Yields: 4 people

Ingredients: 

  • 1 cup millet
  • 1/2 cup sunflower seeds
  • 3 cups water
  • Pinch of sea salt

Directions: 

  1. Wash and drain millet.
  2. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.
  3. Bring water to boil and add millet and seeds.
  4. Cover and simmer for 30 minutes.
  5. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.

Notes: 

  • If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

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Healthy, Happy, and Hip Quinoa

Prep time: 20 minutes

Cooking time: 15 minutes

Yields: 6 people

Ingredients: 

Quinoa:

  • 1 Cup Quinoa
  • 1 1/3 Cup Water
  • 1/3 Cup Apricot
  • 1 Cup Roasted Carrots
  • 1/2 Cup Raw Fennel
  • 1/2 Cup Chopped Red Onion
  • 2 Tbl. Chopped Pistachios
  • 1 Cup Tempeh
  • 1 Tbl. Cilantro
  • Olive Oil
  • Salt
  • Pepper

Dressing:

  • 1 Tbl. Extra Virgin Olive Oil
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Turmeric
  • 1/2 tsp. Cumin
  • 1/2 tsp. Curry
  • 1/4 tsp. Kosher Salt
  • 1/2 Fresh Orange or Lemon

Directions: 

To make quinoa:

1) Prepare quinoa as directed on package.

2) Roast carrots with a bit of olive oil, salt, and pepper, until soft.

3) Cut tempeh into small squares, drizzle some olive oil, salt, and pepper and bake at 350 until crispy.

2) Add apricots, roasted carrots, fennel, red onion, pistachios, tempeh, and cilantro to quinoa. Mix in dressing.

To make dressing: 

  1. Mix olive oil, cinnamon, turmeric, cumin, curry, salt, and juice from half of a fresh orange or lemon.

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Wild Rice

Prep time: 5 minutes

Prep notes: Cooking time: 60 minutes

Yields: 4 people

Ingredients: 

  • 1 cup wild rice
  • 4 cups water
  • Pinch of sea salt

Directions: 

  1. Wash and drain rice.
  2. Bring rice and water to a boil.
  3. Add salt.
  4. Turn heat to low, cover and simmer for 45-50 minutes.
  5. Grain is ready when black seeds open up.
  6. Mix and serve.

Notes: 

  • Try half wild rice and half long grain brown rice.

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Basic Polenta

Prep time: 2 minutes

Prep notes: Cooking time: 30 minutes

Yields: 3 people

Ingredients: 

  • 3 cups water or stock
  • 1 cup polenta
  • 1/2 teaspoon salt

Directions: 

  1. Bring water or stock to boil.
  2. Add polenta and salt, stirring gently.
  3. Reduce heat to low and simmer covered for about 30 minutes, stirring occasionally to keep polenta from sticking to bottom of pot.
  4. Polenta is done cooking when the grains are soft to taste and most of the water is absorbed.

Notes: 

  • Try grilling or frying polenta. Pour it into a baking dish and let it chill in the fridge for one hour. When it has solidified, slice it into triangles and fry in a hot pan with a little olive oil, or brush with oil and grill for 2 minutes on each side. Try it topped with pesto or marinara.

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