In spite of its name, buckwheat is not related to “wheat” at all. In fact, it is a fruit seed and is more closely tied to rhubarb. This naturally gluten-free food, a staple in Russia, is best consumed in its most beneficial form, whole! A great alternative to rice or oats, cooked buckwheat groats can be combined with lightly steamed cabbage and other vegetables or cooked and garnished with fruit for a powerful breakfast. Try both the raw groat and the toasted, pleasantly aromatic version known as kasha.
Light and fluffy with just a hint of nuttiness, quinoa is a tasty and nourishing ancient grain that’s an excellent source of protein, iron, and magnesium.
Shiitakes have a rich, savory, woodsy flavor and contain vitamin D2 as well as several trace minerals like selenium. They are among the most-effective and well-studied of all medicinal mushrooms and are renowned for their immune modulating and anti-tumor properties.
Combined with some aromatic vegetables and herbs, these two nutritious foods create a delectable and versatile pilaf that can be served as a side dish with fish or chicken, rolled into a wrap with sliced fresh tomatoes, or chilled and served atop a green salad.
|1 Tbs||cooking fat (butter, ghee, coconut oil, or olive oil)|
|1-2 cloves||garlic, minced|
|1 small||onion, chopped|
|1 rib||celery, sliced thin|
|1||carrot, chopped fine|
|1 small||red bell pepper, chopped|
|12 oz||fresh shiitake mushrooms–stems removed and caps
gently cleaned with damp cloth then sliced
|1/4 cup||dry white wine|
|1/2 cup||fresh parsley, chopped|
|1 1/2 cups||dry quinoa–rinsed thoroughly under cold water
in a fine sieve and drained
|3 cups||homemade bone broth/stock (or water)|
|salt and freshly-ground pepper|
Makes about four one-cup servings.
Recipe courtesy of Linda Zurich, author of 70 Ways to Cleanse, Clear & Purify Your Body, Space, and Life . Learn more about medicinal mushrooms from Linda on Thursday, Sept. 12 at 6:30 pm in Federal Way. Details here .
by Debra Daniels Zeller
This recipe is adapted from Easy Spanish Quinoa in The Northwest Vegetarian Cookbook (2010, Timber Press). Using half quinoa and half millet makes this easy pilaf more affordable.
|1 cup||filtered water|
|1 Tbs||apple cider vinegar|
|1 – 14 ounce can||fire-roasted diced tomatoes with liquid|
|1 tsp||agave nectar|
|1 tsp||chili powder|
|Pinch||chipotle chile powder|
|3 cloves||garlic, minced|
|1 cup||corn or kernels from 1 ear of corn|
|1/4 cup||sliced green onions (optional)|
|1/4 cup||chopped cilantro (optional)|
|salt and freshly ground pepper|
|1/2 cup||chopped walnuts, pecans, pistachios
or hazelnuts, lightly toasted
Debra Daniels-Zeller is author of The Northwest Vegetarian Cookbook: 200 Recipes That Celebrate the Flavors of Oregon and Washington (Timber Press, 2010). She is a regular contributor to Vegetarian Journal magazine and writes a delightful food blog at http://foodconnections.blogspot.com . She can be reached at (425) 776-4689
by Debra Daniels-Zeller
This is one of my favorite “go to” recipes. Quinoa is a gluten-free, high-protein grain that can be used in a variety of ways all year. Make two-meals-for-one with this recipe and stuff leftovers in burritos or bake in fresh peppers. Or make the second meal stretch even farther with a quinoa chowder.
Ingredients (serves 2)
|1 3/4 cups||soup stock or water|
|1 cup||quinoa, rinsed|
|1 cup||corn, fresh, canned or frozen|
|1/4 cup||red wine or ume plum vinegar|
|3 Tbs||extra virgin olive oil|
|4 to 5 cloves||pressed garlic|
|1 cup||frozen peas|
|1 can||red or black beans, drained and rinsed|
|1 cup||chopped green or white onions|
|1/4 cup||chopped cilantro or parsley|
|1/2 cup||(optional) grated sharp cheddar cheese
or crushed tortilla chips
Reduce your plate’s carbon footprint with this whole-grain, whole meal salad. The bitter tones of the greens are tamed with a sweet Apple-Honey Vinaigrette.
1 3/4 cup water
1 cup quinoa
Pinch sea salt
2 Tbs apple cider vinegar
1/2 small sweet-tart apple, cored and cut into chunks
1 Tbs honey
1/2 Tbs Dijon mustard
1/2 tsp horseradish
1 clove garlic, pressed
2 Tbs extra-virgin olive oil
sea salt and pepper to taste
2 cups grated carrots (about 2 medium carrots)
2 cups thinly sliced dandelion greens or kale,
washed and trimmed (remove tough stem for kale)
1/2 cup toasted, chopped hazelnuts or walnuts (optional)
• In a small to medium saucepan bring water to a boil. Add quinoa and salt; reduce heat and simmer for 15 to 20 minutes. Allow grain to sit 5 minutes before fluffing with a fork.
• While quinoa cooks, puree the apple, vinegar, honey, mustard, horseradish and garlic in a blender until smooth and creamy. Blend in olive oil, salt and pepper to taste. Toss vinaigrette with quinoa, carrots and greens. Garnish with a few more shredded carrots or chopped walnuts, if desired.
Recipes courtesy of Debra Daniels-Zeller, author of The Northwest Vegetarian Cookbook. For more recipes and food inspiration, visit her blog at foodconnections.blogspot.com .
This is one of my favorite “go to” recipes. Quinoa is a gluten-free, high-protein grain that can be used in a variety of ways all year. Make two-meals-for-one with this recipe and stuff leftovers in burritos or baked in fresh peppers. Or make the second meal stretch even farther with a quinoa chowder.
1 3/4 cup soup stock or water
1 cup quinoa, rinsed
1 cup corn, fresh, canned or frozen
1/4 cup red wine vinegar
3 Tbs extra virgin olive oil
4 to 5 cloves pressed garlic
1 cup frozen peas
1 can red or black beans, drained and rinsed
1 cup chopped green onions
1/4 cup chopped cilantro or parsley
1/2 cup grated sharp cheddar cheese or crushed tortilla chips (optional)
• Bring stock to a boil in a small to medium saucepan.
• Add quinoa and corn, bring to a second boil, then reduce heat and simmer for 15 to 20 minutes.
• While the quinoa cooks combine vinegar, oil and garlic in a small container. Set aside.
• When quinoa is done, stir in peas, beans, and green onions and continue heating until beans and peas are heated.
• Serve topped with cilantro or parsley and grated cheese or crushed tortilla chips, if desired.