Healthy Grain Recipes from my Texas Kitchen

Millet Recipes - Spaghetti Squash and Millet Casserole

2011-11-22T06:43:00.001-08:00

This delicious casserole with millet, spaghetti squash and topped with cheese, makes a great side dish.

Ingredients for casserole

One spaghetti squash
1 cup cooked millet (can also substitute quinoa)
1/2 cup grated Gouda cheese
1/2 tsp cumin
1/2 tsp Chinese 5 spices mix
1/2 tsp Hawaiian pink salt or salt to taste

To prepare the spaghetti squash, I always wash and bake at about 325 for 45 minutes. This cooks the squash and you can easily scrape it out of the shell.

Cook the millet too as per package directions. I used one cup cooked millet for this recipe but I always make double so I can use the left overs in cereal or another recipe. Takes about 25 minutes to cook to the point where it is soft.

Scrape spaghetti squash from shell and mash with fork

Once the squash is cooked, scrape meat out of shell and put into a mixing bowl. Mash into "spaghetti" with a fork. Add one cup millet or quinoa and blend.

Add spices and salt and blend together. Put entire mixture into a 5x9 glass baking pan.

Put grated Gouda on top and cover with tin foil.

Bake at 325 for about 25 minutes.

This Spaghetti Squash and Millet Casserole serves about 6

Book Review - Simple Asian Recipes Nina Simonds

2011-11-15T06:28:00.001-08:00

From time to time on Healthy Grain Recipes, I'd like to share and review cookbooks which contain some healthy and delicious grain dishes. Simple Asian Meals: Irresistibly Satisfying and Healthy Dishes for the Busy Cook by Nina Simonds, is a lovely cookbook, filled with appetizing photos and helpful hints for Asian meals.

One reason I was excited to see Nina Simonds' book is that I love Asian recipes and have been experimenting with them for quite a while. There are 100 recipes included in Simple Asian Recipes for Chinese, Japanese, Thai and Japanese specialties.

With Asian ingredients now in most mainstream supermarkets, it's very easy to make authentic dishes at home. Simple Asian Recipes includes a section on stocking an Asian pantry and tips to simplify weeknight meals. This last is great for those of us who might be pressed for time at the end of the day, but we still want to come up with a delicious dinner.

Two of my favorites Asian grain recipes in the book were Curry Flavored Whole Wheat Couscous and Five Spice Quinoa with Toasted Almonds. There's also a page on basic cooking instructions for grains like bulgar wheat, wheat berries and kasha. There is also a nice selection of brown and white rice recipes, such as Lemon Rice and Cardamom-Coconut Rice, Chapter Five is all about cooking Asian recipes using other grains.

Other delicious-sounding recipes I can't wait to try, even though they don't contain grains, are the Asian Hot and Sour Slaw and the Spicy Orange Fennel Slaw. In fact, in my organic food co-op order this week, some fennel was included so when I make this recipe, I'll post a picture. Fennel is one of those foods I've never tried, which is a great reason to be in a co-op-you get to try new foods!

Other chapters in Simple Asian Recipes include Vegetarian dishes such as Vegetarian Fried Rice and Curried Coconut Stew, Side Dishes, including mouth-watering salsas (Corn and Pepper Salsa and Mango Salsa, to name just two), Main Dish Salads, Stir Fry Dishes and much more. All the recipes are written in a very easy, approachable style which takes some of the mystery out of Asian dishes.

Nina Simonds has a very conversational style which includes information about the health benefits of different Asian ingredients and where to buy them.

Nina Simonds is an authority on Asian cooking and an award-winning journalist. She learned her Asian cooking techniques while a student in Taiwan, living with her host family. Her "Chinese mother" there turned out to be an excellent cook who ran a famous cooking school. What better way to become an expert on Asian cooking?

In you've been longing to try Asian recipes, or even if you're an expert, I think Simple Asian Meals by Nina Simonds would make a wonderful addition to your cookbook library. It will be released January 3, 2012 and is available for preorder on Amazon.com

My thanks to Rodale Books for allowing me to preview this book for review.

Buckwheat Recipes - Moroccan Beef Stew with Buckwheat

2011-11-09T06:40:00.000-08:00

Moroccan Beef Stew with Buckwheat

I'm new to both Moroccan recipes and buckwheat recipes so last night was the first time I'd prepared this dish. To create it, I went in search of which spices go into a Moroccan type recipe where I could use both beef and buckwheat.

Buckwheat is gluten-free and not related to wheat or barley, which do contain gluten. Buckwheat groats, which I used for this recipe, is whole, hulled buckwheat. You can also purchase buckwheat as kasha, or toasted buckwheat groats or as flour.

Cook chickpeas if using dried

Moroccan Beef Stew with Buckwheat

Ingredients

6 tbs olive oil
4 tbs lemon juice
1 lb beef, sliced small or cubed. I used a roast for this and cut it up into small pieces
2 garlic cloves
1 tsp ginger-fresh grated or 1/2 tsp powdered. I used fresh grated for this recipe
1 tsp cumin
1 tsp cinnamon
1/2 tsp turmeric
1 small onion
3 medium carrots
1 turnip
2 small sweet potatoes
1 can chickpeas or 3/4 cup dried chickpeas (if you use dried, you have to cook them on low for several hours or soak overnight and then cook. I used dried for this recipe because I try to avoid canned foods)
2 small zucchini
1 cup mushrooms sliced (I used shitaki for this because I had some on hand)
4 cups water
1 cup cooked buckwheat groats
1 8 oz can tomato sauce
Salt to taste (I used Hawaiian pink salt)
1/2 cup slivered almonds

Directions

Making kasha from buckwheat groats

I did some preparation for this recipe which can be done the night before. First, I sliced the beef into small pieces. Put beef into a gallon zip lock bag with 4 tbs olive oil, lemon juice and spices. This really tenderizes the meat. You can put this in the frig for several hours or overnight.

You can also soak the chickpeas the night before if you are using dry. One tip I have for using more dried beans is to make extra when you cook them and put in the frig for using within a few days or stick them in the freezer in small bags. If you use canned chickpeas, you can skip this step.

To begin cooking, put 2 tbs olive oil, garlic, ginger and other seasonings into a large skillet and saute for a couple of minutes. Add meat and continue cooking for about 10 minutes.

Add veggies, tomato sauce and 2 cups of water to meat and spice mixture and simmer for about 30 minutes. Check occasionally to make sure all the juice isn't cooking away and add a little more water if it is.

Moroccan Beef Stew over Kasha

While meat mixture is cooking, you can prepare the buckwheat. I made kasha for this recipe.

Put buckwheat into a heavy skillet and roast on low heat. Stir continuously as they will burn easily. While the buckwheat is roasting, boil 2 cups of water. When buckwheat is finished roasting, put it in the boiling water along with a pat of butter (I use ghee, which is clarified butter) and a dash of Hawaiian pink salt. Cook for about 20 minutes or until all liquid is absorbed and buckwheat is soft.

To serve this Moroccan stew dish, spoon stew over cooked buckwheat.

Serves about 3-4.

Find out how some of these healthy spices can help boost your metabolism and help you lose or maintain your weight.

Buckwheat contains lots of fiber and nutrients like manganese, which is good for your heart. Diets high in buckwheat point to lowered cholesterol and less instance of diabetes. For more information on the health benefits of buckwheat, visit the Whole Foods website.

Sometimes buckwheat can be difficult to find. You can purchase some on Amazon.com or perhaps in a store like Whole Foods.

Grits Recipes - Grits and Chicken Casserole

2011-11-08T06:38:00.000-08:00

Grits and Chicken Casserole - I forgot to take a photo with the cheese on top!

Grits are a classic Southern comfort food so, being from Texas, I had to include this recipe for Grits and Chicken Casserole. Actually Grits, which are actually tiny pieces of ground corn, are making a comeback in cooking circles. They contain fiber which keeps you filled up and are high in iron.

If you want gluten free grits, get a brand which specifies that it is because some grits have been cross contaminated with wheat products. I used Bob's Red Mill Gluten Free Grits because my husband is on a gluten free diet. They are also the long cooking grits, not instant.

Grits and Chicken Casserole Recipe

Ingredients

4 cups of water
1 cup long cooking grits

Pour grits and cheese into glass dish

1 tsp of Hawaiian pink salt or sea salt (contains minerals not found in ordinary table salt)
1 tsp cumin plus a little to sprinkle on top of chicken
salt and pepper to taste
4 chicken breasts or 5 chicken thighs
1 cup diced celery
1.2 cup diced onion
1 cup shredded Gouda cheese (I use Gouda because it contains Vitamin K and is good for your heart as opposed to clogging arteries. Recommended on Dr. Oz's show!)
3/4 cup blue corn chips (can use regular but blue corn chips are more nutritious)

Cook grits in water according to package directions. This takes about 20 minutes. Stir so it doesn't stick to your pan.

Once grits are cooked add 3/4 cup grated cheese, celery, onion and cumin and blend.

Add chicken to top of grits

Pour cooked grits and cheese mixture into 9x12 glass pan. Arrange chicken pieces on top. Sprinkle a little more cumin, salt and pepper on top of chicken.

Crush some chips and sprinkle on top of the grits casserole.

Bake at 325 for about 20 minutes. Add some more shredded Gouda to the top and continue cooking for 5 more minutes.

One couple of health notes:

I've been using Hawaiian Pink salt or Himalayan Pink salt for a few months now. These type of "gourmet salts" contain up to 60 trace minerals, unlike regular table salt which has had all mineral content stripped away and raises blood pressure.

I used blue corn chips to top my grits casserole

As to the Gouda cheese, on Dr. Oz's show, one expert recommended eating 2 pieces of Gouda each day to protect us from heart disease.

Wow, we get to enjoy both salt and cheese again!

This grits and chicken casserole recipe is full of healthy nutrition and serves about 6.

Tips to Add Healthy Grains to Your Diet

2011-11-05T09:13:00.000-07:00

Buckwheat cereal

It's easier than you think to add healthy grains to your daily diet. Here are some tips I've found helpful.

Where to Buy Healthy Grains

You can't use healthy grains like buckwheat, barley, millet and amaranth if you don't have them in your pantry but they aren't always easy to find. One suggestion is to visit a store like Whole Foods and check out their bulk bins. Buy a couple of pounds of at least two different grains and then look up some recipes to try within the next week.

Make sure the store you purchase your grains from has a healthy turnover rate for the bulk bins so you are purchasing the freshest possible.

Use Cooked Millet as Cereal

You can also buy some grains online at places like Amazon.com or Bob's Red Mill. Kroger also stocks a certain amount of whole grain products. If you see a new grain, like say Millet, buy it and resolve to add it to at least two dishes in the next week or two.

Visit my Amazon store for a good selection of healthy grains.

How to Create Healthy Grain Recipes

One easy way to get more healthy grains into your diet is to make a hot cereal out of it. Buckwheat groats and millet make excellent hot cereals.

Add a different grain to any soup or stew you make instead of potatoes or rice. You can also add a scoop of quinoa or millet to chili. Your family will never know they are eating a healthy grain.

If you like to make bread or muffins, add a few tablespoons of flaxseed or chia seeds to the mix. You can also add either of these to a smoothie recipe.

Another easy tip is, when you cook up some grain for a recipe, like, say pilaf, make some extra and put it in the frig. Reheat it for cereal or add it to your soup. This saves cooking time and cooked grains will keep in the frig for a few days.

How to Store Grains to Keep them Fresh

Store your grains in a cool, dry place. Check dates if it is in a package so you use it well before the out date and store in the frig or freezer if you aren't going to use the grain within a month or so.

Invest in some glass jars with tight-fitting, air tight lids to keep your grains fresh. Amazon has this set of nice looking jars with lids which would look great sitting on your counter.

Barley Recipes - Barley and Chicken Soup

2011-11-04T06:27:00.000-07:00

Barley Chicken Soup

The weather recently turned very cold here in North Texas and a delicious barley soup recipe seemed in order. Nutritious barley is packed with fiber which can help lower cholesterol and the insoluble fiber in barley feeds the friendly bacteria in your digestive system which helps boost the immune system. Just the thing for cold and flu season.

Barley Chicken Soup Recipe

Let me say first that barley, or just about any grain, can be added to your soup recipes. Lots of times you probably make soup with potatoes or rice without even thinking about it but if you want to add more nutrition and get more grains in your diet, think about adding a half cup of barley to soup recipes.

Ingredients

Diced chicken - I used thawed 5 chicken thighs which I buy in a large bag to save money.
6 cups chicken or veggie broth
3 medium carrots diced
3/4 cup frozen peas
1 stalk celery chopped
1 can white beans-preferably organic
3/4 cup barley
1/2 cup chopped onion
Hawaiian pink salt or sea salt to taste
1/2 tsp rosemary
1/2 tsp sage
dash pepper

You can cook the chicken with a dash of sea salt ahead of time in the broth, or in water to create your own broth. Cool and dice chicken, saving broth for soup.

Add the rest of the ingredients to the broth, along with the diced chicken, and simmer until barley is soft. About 45 minutes.

This is a great soup recipe for the slow cooker. Put all ingredients into the crock pot in the morning, allow to simmer on low all day, and then take out chicken, allow it cool a bit, then dice and add back to soup.

I have to admit that I'm a little heavy handed with the spices and seasonings. Feel free to add more, or even different herbs if you have some favorite blends. I keep a Mediterranean and Thai blend around and use them for lots of soups and stews.

Variations on my Barley Chicken Soup Recipe:

Add black beans instead of white beans and use a Mexican seasoning blend instead of the herbs listed.

If you'd like more info on the health benefits of barley, check out Whole Foods' website.

Millet Recipes - Millet and Butternut Squash Pilaf

2011-11-03T06:19:00.000-07:00

Millet and Butternut Squash Pilaf

I used to only eat Millet as a morning cereal but this nutritious grain also goes well in a pilaf. Fall is a great time to get bargains on squash and butternut is one of my favorites. What better combo than millet and butternut squash to create a delicious pilaf recipe.

Millet is packed with nutrition and is gluten free too. It is alkaline to your system and digests very easily.

Millet and Butternut Squash Pilaf Recipe

Ingredients

1 cup millet grain
2 cups water (add more if needed)
1 can of black beans, drained (I use organic)
1 butternut squash
Sea Salt to taste
5 leaves of fresh sage or 1 tsp dried
4 tbs Extra Virgin Olive Oil
1/2 cup slivered almonds

Tater the Cat Age 14 and Sassy

Directions

Put millet and water into a medium saucepan. Add a little salt and the sage. Bring to a boil, then cook on medium until all water is absorbed and millet is soft. If you run out of water and the millet isn't fully cooked, simply keep adding water to continue cooking. It usually takes about 25 minutes to cook this grain.

You will need to cube the butternut squash. I find them very hard to work with raw so I put the squash into the oven on 300 and bake it until the outer shell is soft and pliable. Try not to over bake the squash though or the meat gets mushy. If you bake just enough to soften the outer shell, then you can peel it and cube the meat very easily.

Cooked Millet

How long it takes to bake your squash depends on it's size. I admit, I put mine in the oven and then had to take my cat to the vet for a hurt paw so I turned down the heat to 265 and just left the squash in there while I was gone for about 45 minutes. It was perfect.

Cubed butternut squash

Once your millet is cooked and the squash cubed, add them together in a large mixing bowl. Add the can of drained beans and olive oil and mix gently so as not to break up the cubes in your squash.

Sprinkle slivered almonds over the top of the pilaf just before serving.

Serve warm. This recipe makes quite a bit so I would say it will easily serve 6.

Get more information on the Health Benefits of Millet

Red Quinoa Salad Recipe

2011-11-02T06:32:00.000-07:00

Red Quinoa Salad

I've tried lots of quinoa recipes but wanting to expand the different grains I cook with, I decided to try red quinoa for this salad. A tasty and colorful dish, my recipe is super easy to make. To save time before your meal, you can cook the red quinoa and chop the veggies ahead of time, then mix them together just before serving.

This salad not only packs nutritional power with the quinoa but you're also getting lots of healthy veggies as well. My red quinoa salad can be served warm or cold and it serves about 6.

Red Quinoa Salad Recipe

Ingredients

1 cup red quinoa
2 cups broth-you can use vegetable or chicken. I used a vegetarian "not chicken" broth
1 clove garlic
1 medium carrot grated
1/2 medium onion chopped
1 red pepper
1 cup brocoli chopped-I used broccolini because I happened to have some on hand.
1/2 cup feta cheese
1/4 cup virgin olive oil
1/2 fresh lemon juiced
2 tbs fresh dill or cilantro or 1 tsp dried
salt and pepper to taste - I love sea salt or Himalayan Pink Salt

Directions

Red quinoa salad ingredients

Cook the rec quinoa according to directions and let it cool. If you want to serve the salad cold, put the quinoa in the frig until it's the desired temperature.

If you're serving the salad warm, wait to add all the remaining ingredients just before serving. I always add the feta cheese as the very last thing so it doesn't get mushy. If you're this quinoa salad cold, then once the grain is cold, you can add remaining ingredients within 30 minutes of serving and put back in the frig. Since this salad contains olive oil, the veggies will be less crisp if you add them too soon.

Variations of the Red Quinoa Salad Recipe

Cook red quinoa according to directions

I love to play with recipes and none of mine are set in stone. This salad is great with any veggies added that you have on hand. You can also add other seasonings. I have a great Mediterranean mix I've used.

I've also added kidney beans to the salad, which tastes great and, if you do add beans, it makes a tasty main dish.

Want to read more about the health benefits of quinoa? Here are two helpful resources.

I love the Body Ecology website and I use many of their products. This article explains what quinoa can do for your health.

The Whole Foods website is also a wealth of information about the benefits of quinoa.