Warm Spiced Quinoa & Barley-Vegetable Chili..2 great recipe ideas to eat more whole grains

Here are 2 great ways to eat MORE whole grains Daily.
With quinoa, always remember to wash the grains and soak in cold water for 30 mins, then drain well before cooking. This removes a  naturally occurring toxin, that causes stomach upsets ( orig produced by plant to avoid being eaten by birds).

Both can be used as dishes or main courses when more ingredients are added.





Warm Spiced Quinoa

This is an all year dish and can be made with ANY dried fruit, spices and nuts of choice.

Serves 2-4

1 cup quinoa, soaked and drained
2 cups apple juice
1 cup water
1 cup minced/chopped onion or scallions
1 cup finely chopped celery
2tbsp butter or margarine
1/2 cup dried cranberries
1/2 cup chopped apricots
1/4 cup minced parsley or cilantro
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
2 cloves garlic minced
2 lemons cut into wedges

In a large saucepan, combine the quinoa, apple juice and water, bring to boil then simmer until cooked (15-20 mins).
Meanwhile saute the onion, celery in the melted butter, until opaque.
Add the cooked quinoa  dried fruit and spices, completely coat and mix well.
Remove from heat and sprinkle with parsley and serve, with lemon wedges in place of salt.
 

Barley-Vegetable Chili
serves 3-6


Toasting the pearled barley makes all the difference and actually produces a lighter barley.

4 cloves garlic smashed and minced
1 cup chopped onion
2 cups chopped bell peppers
1/2 cup pearled barley
2 tbsp oil
2 1/2 cups water or veggie stock
2 cups diced tomatoes in juice
2 cups cooked and drained black beans/pinto/lentils or chickpeas
2tbsp chili powder
2 tbsp paprika
2 tbsp nutritional yeast
2tsp chipotle with adobe sauce (optional)
3tsp ground cumin
2tbsp rubbed oregano
1/2 cup minced cilantro
sea salt to taste
ground black pepper to taste

Salsa, chopped tomato, grated cheese and/or sour cream/plain live yogurt (optional)

Saute the onion,garlic and bell pepper in hot oil and cook for 4 mins stirring well.
Add the spices and the washed and drained barley, and cook on high for 2 mins..to allow the oils from spices to be released.
Add the veggie stock/water, tomatoes, beans, yeast  and oregano and bring to boil then simmer, covered for 45- 60 mins, stirring occasionally.

Check seasonings and top with fresh cilantro and serve with salsa and sour cream (although this dish is better served the day after cooking).

With ALL whole grains chew them longer to get all the benefits.

Happy, and Healthier, New YOU.

These recipes can be Vegan if you use vegan Margarine in place of butter, and omit the cheese and sour cream.