PILAFS

Pilafs

By Marlene's Market & Deli 05 Jun, 2017

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.

Ingredients

2 parts water
1 part buckwheat

 

Directions

  • Combine water and buckwheat, bring to a boil then reduce heat.
  • Cook for about 10 minutes.
  • Allow to stand for 5 minute, then serve.

By Marlene's Market & Deli 05 Jun, 2017

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.


Ingredients

1 Tbs cooking fat (butter, ghee, coconut oil, or olive oil)
1-2 cloves garlic, minced
1 shallot, chopped
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
2 tsp tamari
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

 

Directions

  • In a large saucepan, melt fat on medium heat. Add garlic, shallots, onion, celery, carrot, and bell pepper, season with salt and pepper and sauté for about 3-4 minutes. Then add sliced shiitakes, stir well, and continue to sauté another 5-6 minutes.
  • Add parsley, white wine, and tamari to pan, using a wooden spoon to deglaze and scrape the pan’s bottom to incorporate any caramelized veggie bits, and continue to cook until most of the liquid has evaporated.
  • Add broth and rinsed quinoa and stir. Adjust the seasoning, raise the heat to high, and bring mixture uncovered to a boil. As soon as it boils, reduce the heat to a low simmer, cover, and allow to cook gently for about 15-20 minutes or until most of the liquid has been absorbed. Then remove pan from heat and allow the pilaf to rest undisturbed for 5-10 minutes before serving.

 

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 Marlene's Market & Deli 05 Jun, 2017

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.

Serves 4


Ingredients

1 cup filtered water
1/2 cup quinoa
1/2 cup millet
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

 

Directions

  • Soak   quinoa and millet in filtered water and apple cider vinegar overnight
  • Bring   the tomatoes and water to a boil in a medium saucepan. Add the quinoa and millet, water, agave nectar, chili powder, chipotle, and garlic. Cover, reduce the heat, and simmer for 15 minutes. Remove from the heat.
  • Stir   in the corn, green onions and cilantro if desired. Season with salt and pepper to taste. Sprinkle with toasted nuts.

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 Marlene's Market & Deli 05 Jun, 2017

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 avocado, chopped
1/2 cup (optional) grated sharp cheddar cheese
or crushed tortilla chips

By Marlene's Market & Deli 05 Jun, 2017

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 .

By Marlene's Market & Deli 05 Jun, 2017

Serves 2

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.

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