Different grains offer nutritional and health benefits unique to each one. Cook with a variety of grains to reap the most nutritionally from your diet.
Saute onions. Add amaranth and bulghur and saute 5 minutes longer. Add lentils. Pour boiling water over grains, lentils and onion. Add salt. Cover and cook 1/2 hour over low heat. Prepare sauce.
Almond Sauce
2 cups bechamel sauce
1/2 cup almonts, toasted and ground
1 tablespoon mint
Pour lentil grain mixture into oiled casserole dish and cover with almond sauce. Bake at 375 F. for 15 minutes. Serves 6-8.
Basic Bechamel Sauce
1 tablespoon oil
2 tablespoons flour
1 cup, water, broth, or almond or other nut milk heated. Seasonings of sea salt, miso, or soya sauce and a dash of nutmeg.
Heat oil in a heavy saucepan. Stir in flour. Whick for 1-2 minutes over low heat. Remove from heat. Add heated liquid and stir briskly until smooth. Return to heat and add seasonings. Bring almost to a boil. Turn heat to low and simmer until thickened. Makes 1 cup.
Orange Amaranthus Muffins
1 1/2 cups amaranth flour
1/2 teaspoon sea salt
2 teaspoons dry yeast
2 egg yolks
3 tablespoons honey
2 tablespoons oil
1 cup skimmed milk
3 teaspoons grated orange rind
1/4 teaspoon ground mace
1/4 cup raisins
2 egg whites
Prepare a 12 cup muffin pan by brushing with oil. Sift together flour and salt in a bowl. Add yeast and milk together. In a mixing bowl, beat egg yolks until thick. Add honey and oil. Combine skim milk with egg mixture. Stir in flour mixture. Add orange rind, mace and raisins. Beat egg whites until soft peaks form. Gently fold beaten egg whites into batter until well combined. Spoon batter into muffin cups, filling 2/3 full. Place in warm area or shallow bowl of hot water, cover, and let rise for 30 minutes. preheat oven to 375 F. Bake for 30 minutes.
Barley Recipes
Barley with Vegetables
1 cup barley soaked
1/2 onion, diced
1/2 cup carrot, diced
1/4 cup burdock root, sliced or 1 shitake mushroom, soaked 15 minutes and sliced
1 teaspoon sesame oil
3 cups water
1/4 teaspoon sea salt
Saute vegetables. Dry roast barley, lightly. Place barley and vegetables in a pot with water and salt. Cover and bring to a boil. Reduce heat to low. Simmer 40 minutes. Serves 4.
Barley Loaf with Lentils
1 cup barley, soaked
1/2 cup red lentils, soaked
1/4 cup sunflower seeds
4 1/2 cups water
1/2 teaspoon sea salt
1 bay leaf
Parsley
Preheat oven to 350 F. Place all ingredients in a pot except parsley. Bring to a boil. Reduce heat an d simmer for 2 minutes. Pour mixture into greased loaf pan. Cover and bake 1 hour. Serve in slices with parsley. Serves 4.
Barley Apple Pudding
1/2 cup cooked barley
2 cups sliced apples
1 tablespoon lemon juice
1/3 cup orange juice
1 tablespoon oil
3 tablespoons honey
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
Preheat oven to 350 F. Arrange apple slices to cover the bottom of an oiled casserole. Drizzle lemon juice over the apples. Mix remaining ingredients with the cooked barley and spoon over apple slices. Bake for 30 minutes. Serve hot or cold.
Millet Recipes
Millet Lentil Loaf
1/2 cup millet, cooked
1 cup lentils, cooked
2 green onions, thinly sliced
1/4 cup oil
2 cups fresh, coarsley chopped spinach
2 eggs beaten
2 apples, grated
1 tablespoon ground coriander, salt to taste
1 tablespoon lemon juice
Preheat oven to 350 F. Saute green onions in oil for a minute, then add spinach and toss lightly to steam for another miute. Combine cooked millet, lentils, suteed veges, and remaining ingredients. Turn into oiled loaf pan and bake for 30-40 minutes or until firm and golden brown on top.
Whole Millet Crackers
5 tablespoons oil
1 tablespoon honey
1/2 teaspoon sea salt
1/2 cup water
1/4 cup whole millet
1/2 cup millet flour
1 cup whole wheat flour
Preheat oven to 350 F. Combine oil, honey, salt and water. Stir in whole millet, millet flour and whole wheat flour. It may be necessary to knead dough to work in the last of the flour. Roll out dough 1/4 inch thick on buttered cookie sheet. Score with a knife into squares or shapes. Bake for 20 minutes.
Millet-Mushroom Casserole
4 cups cooked millet
Sauce:
1/2 cup whole wheat flour
1/2 onion, finely diced
1/4 pound mushrooms, sliced
1 teaspoon oil
1 1/2 - 2 cups water
2-3 tablespoons soy sauce
Parsley
Preheat oven to 350 F. Place millet in a oiled casserole dish. Saute onions and mushrooms until soft. Add flour and coat vegetables well. Add water, stirring constantly to keep from lumping. Bring almost to a boil. Reduce heat and simmer for 5-7 minutes. Add soy sauce. Cover an simmer 10 minutes, stirring occasionally. Poke holes in the millet so sauce can be absorbed. Pour sauce over millet and bake 20 minutes. Serve hot or cold in slices with parsley.
Buckwheat Recipes
Buckwheat Groat Patties
1 cup buckwheat groats
1 egg
2 cups boiling water
1/2 teaspoon sea salt
2 small onions, thinly sliced
1/2 pound mushrooms chopped
1 teaspoon oil
1 tablespoon chopped parsley
2 eggs, slightly beaten
1 tablespoon chopped sunflower seeds
In a heavy saucepan combine graots with egg and cook until egg is completely absorbed. Add boiling water and salt. Simmer for 15-20 minutes or until water is absorbed. While whole groats are cooking, saute onions and mushrooms in oil for 5 minutes. Mix sauteed vegetables with cooked groats, add parsley ,eggs and sunflower seeds. Form into patties or drop by teaspoonful into oiled heated skillet. Saute both sides until nicely browned.
Buckwheat-Stuffed Cabbage Rolls
1 medium sized onion, finely chopped
1/2 green pepper, finely chopped
3 tablespoons oil
2 cups buckwheat groats
4 cups boiling water
1/2 teaspoon sea salt, pepper to taste
1/2 cup chopped peanuts
1/4 cup chopped sunflower seeds
1 head cabbage
warm water
Saute onion and green pepper inoil until tender. Add groats and stir until coated with oil. Add the water, cover and simmer for 15 minutes or until groats are tender and water absorbed. season and add peanuts and sunflower seeds.
While groats are cooking, core the cabbage and steam until leaves are pliable.( another method so leaves remove easily is to freeze the whole head of cabbage, when it thaws the leaves come off whole and easily.)
Seperate the leaves and place 2 heaping tablespoons of the groat mixture on each leaf. Roll up , tucking in the sides.
Place rolls in an oiled baking dish. Pour warm water over rolls to reach 3/4 of the way up the sides of dish. Cover and bake in pre heated oven for 1 1/2 hours at 350 F.
Cottage Cheese Buckwheat Squares
1 cup buckwheat groats, cooked
1 cup cottage cheese
3 egg yolks
1/2 teaspoon sea salt
1 tablespoon chopped parsley
1 teaspoon chopped chives
1 teaspoon basil
1/2 teaspoon thyme
3 egg whites
preheat oven to 400 F. Puree cottage cheese briefly in blender until smooth. Add cooked groats and mix well. Beat egg yolks slightly and add to cheese-groat mixture. Add seasonings and mix well. Beat egg whites until stiff and fold into the mixture. Bake for 30 minutes, or until top is brown. Cut into squares and serve. Serves 4.
Quinoa Recipes
Quinoa Tabouli
1 cup quinoa, rinsed well and soaked
2 cups water
pinch of sea salt
1/2 cup peas
1 tomato, diced
1/2 cup cucumber sliced
6 olives, cut in rings
Chives and parsley minced
1/2 teaspoon each thyme and marjoram
3 tablespoons lemon juice
Soy sauce to taste
Combine quinoa, water and salt in pot. Cover and bring to boil, simmer 20 minutes. Steam peas for 1 minute. Place in bowl and mix rest of ingredients together. Add quinoa, toss gently together. Serves 3.
Baked Quinoa Vegetable Loaf
3 cups cooked quinoa
1 cup whole wheat flour
1/2 cup water
1 tablespoon miso
1 tablespoon lecithin granules
1 teaspoon each basil and thyme
1 onion, chopped
2 cups carrots, sliced
2 cups broccoli, 1 inch pieces
1 tablespoon sunflower seeds
Combine quinoa and flour in bowl. Dissolve miso and lecithin in warm water and mix with grains and herbs. Optional: let dough rest for 4 hours to blend flavors and naturally ferment. place onions, carrots and broccoli in steamer, cook 7 minutes. Gently mix the dough with vegetables and place in lightly oiled baking pan. Dry-toast sunflower seeds until golden brown and sprinkle on top of loaf. Bake 30-40 minutes at 350 F.
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Flour Power: A Guide to Modern Home Grain Milling