In the Orient and Latin American countries rice receives a long fermentation before its prepared. Europeans make slow rising breads from fermented starters. In America the pioneers were famous for their Sourdough breads. We will not Speculate on that mysterious instructive spirit that taught our ancestors to soak and ferment their grains before eating them,the important thing to realize is that these practices accord very well with what modern science has discovered about grains... ...All grains contain Phytic Acid in the outer layer or bran. Phytic Acid combines with calcium, phosphorus, iron and zinc in the intestinal tract and blocks their absorption. This is why a diet high in unfermented whole grains may lead to bone loss and mineral deficiencies. Soaking allows Lactobacilli and other helpful organisms to breakdown and neutralize Phytic Acid. As little as seven hours of soaking in warm filtered water will neutralize most Phytic Acid in grains. The simple practice of soaking cereal grains overnight will vastly improve their nutritional benefits. Thank you Sally Fallon for that wonderful short story.

Here is my recipe:

Healthy Morning porridge

Ingredients:
1/4 cup millet (washed first)
1/4 cup kasha (or called buckwheat)
1/4 cup whole oats (or called oat groats)
1/4 cup hulless barley
1/2 cup raisins, or prunes
1/2 cup sunflower seeds
2 tsp. Cinnamon
fresh fruit of choice, seasonal

Procedure: Soak grains overnight, drain off water (you will need a tiny strainer). Bring 3 cups of water to boil, add grains, raisins,seeds and cinn. stir 2 mins., then simmer for about 40 mins., stirring frequently. If you have an electric stove you may want to use a diffuser so it does not stick or burn. (don't let the water get to low) add some more water if you like or rice milk or soymilk. You have to nurse this pot at first until you get the hang of it, but it's worth it. When finished top with blueberries,apples, or strawberries with flax meal and a dot of yogurt if you like. This recipes feeds four and will stay fresh for three to four days . Share it with friends.

"It's a gift to smell the aromas and most of all sharing the loaf. Grains, more than any other foods, invite the though of the bounty of the farm and the vital energy of the earth and intent with the gift of sharing with others".
- Rebecca Wood in Incredible Grains

©1998 Kathryn Bari Petritis

Four Grain Millet Muffins with Flaxseeds and cranberries

Wet Ingredients:
3/4 cup maple syrup
1/2 cup applesauce
1/4 cup light olive oil
2-2 1/4 cups soymilk
4 egg whites
2 tsp. Vanilla extract

Dry Ingredients:
1 cup Barley Flour
1 cup Millet Flour
1 cup Spelt Flour
1 cup Oat flour
1 cup cooked Millet (whole food)
1 1/2 tsp. Baking soda
1 1/2 tsp. Baking Powder
2 tsp. Cinnamon
1/4 tsp. Cardamom
1/4 tsp. Nutmeg
1 tsp. Sea salt

OPTIONAL: 1/2 c. of a healthy sweetener, sucanut, orRapadura

Procedure, First to prepare the millet, place 1/2 c. rinsedmillet in a small pot with 1 c. water. Bring to a boil and simmer for 20 mins.(all the water will be absorbed). Set aside to cool. Preheat oven to 350 degrees. Grease muffin pan orline muffin pan with muffin cups. (use safflower oil). Mix together dryingredients in a large bowl, add cooled millet and break up the lumps with yourhands and knead into the flour. Emulsify (whip together) the maple and oil andthen add the applesauce and the soymilk & vanilla. Beat egg whites in aseparate bowl, add to maple mixture and then wet into the dry. At this pointyou may have to add 2 Tablespoons or more of soymilk if mixture is too thick.Fill muffin cups 3/4 full. Bake for 20-25 mins., until they bounce back to thetouch. The muffins freeze well. Defrost and toast with organic peach jam.

Cooks Notes: you can substitute cherries forcranberries Rapadura is an excellent pure Organic sugar that isnaturally freezed dry straight from the sugar cane. It still has itÕs minerals. It is costly but itÕs worth it. You can find it at Wild By Nature and FairwayMarket in Plainview.

Recipe by Kathryn Bari, 1997, All Rights Reserved

 

 

Blueberry Corn Muffins
Dairy and Wheat-free

yields: 23 big muffins

2 1/4 cups spelt
1 cup barley flour
1 cup oat bran
1/2 teas. cardomon
2 teas. cinnamon
2 teas. baking powder
2 teas. nutmeg
1/2 teas. salt

1 cup maple syrup (grade b, darker and thick)
1/4 cup light olive oil (you can use another healthy oil)
1/2 cup applesause
2 cups vanilla soymilk
2 teas. vanilla extract
2 1/2 cups fresh blueberries, reserve 1/2 for top of muffins

Procedure:

preheat oven to 375 degrees

Emulsify oil and maple syrup well, mix in the rest of the wet ingredients. Mix wet into dry and mix just until incorporated. If it is dry add 2 tablespoons of soymilk, if too wet add 1/4 cup of any flour. Bake 20-25 minutes or until top bounces back with a touch.

Cooks Notes:
Use all organic ingredients if possible. You can use frozen blueberries whe fresh is not available. These muffins freeze well.

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Dill Salmon Salad

Ingredients:

• 3 big pieces. of salmon fillets, fresh
• 1 large red pepper
• 2 big celery stalks, chopped small
• 4 scallions chopped small
• 3/4 cup fresh dill
• s&p to taste
• 4 Tablespoons of nayonaise (non-dairy mayo)
• 1 Tablespoon of fresh lemon Juice
• 1 teaspoon of mustard powder
• Optional: 4 artichoke hearts chopped fine

Procedure:

Cook salmon at 375 degrees for 20-25 minutes, let cool 1-2 hrs.

Prep all veggies and dill (chopped) and set aside

Mix wet ingredients, nayonaise and lemon and then combine with all other ingredients.

Sliver salmon into small pieces and add to above ingredients (adjust lemon and salt and pepper to taste)

Serve on endive leaves or use on a herbed cracker. Also works well over a garden salad.

Rainbow Quinoa Salad

Ingredients:

• 1 cup Quinoa, uncooked
• 2 cups water for Quinoa
• 1 organic carrot, chopped small
• 1 small red onion, chopped small
• 1 stalk of organic celery, chopped small
• 2 scallions, white and green parts, chopped small
• (save 1/4 cup of scallion for garnish)
• 2 corn on the cob, decobbed or organic frozen corn
• 1 tsp. Sea salt, pinch of pepper
• 2 tablespoons of virgin olive oil
• 1/4 cup lemon juice, fresh
• Optional: fresh organic parsley, about 1/4 cup chopped

Procedure:

Soak Quinoa for 2 mins, rinse well and cook 2 parts liquid to 1 part water. Bring water to a boil, add grain and then simmer for 20-25 mins, until grain looks fluffy. Set aside to cool at least 10 mins.

Prep all the vegetables, juice lemon. Blend olive oil with lemon. Mix veggies with cooled grain and dress, adjust lemon and salt to taste. Garnish with parsley or scallion. Then, ENJOY!!

Kale Greek Salad (Yields 6 pounds)

• 3 bunches organic kale
• 4 tomatoes seeded
• 2 red onions sliced thin
• 2 block firm sliced thin
• 2 cups black pitted olives or 2 cans

Dressing:

• 2 cup olive oil (virgin)
• 2 cups balsamic vinegar
• 1 cup water
• 1/2 cup brown rice syrup
• 2 T. Garlic Minced
• s&p
• handful of parsley
• 1 1/2 T. Dried Oregano
• 1 1/2 T. Basil

Procedure:

Wash & trim kale well. Prep onion (thin sliced) chop & seed red tomato (or slice). Chop tofu into bite sized cubes.

Prepare Dressing:

Dressing is kept on side and used to dress each day.

Hijiki and Corn Salad

Ingredients:

• 1/2 cup dry hijiki, soaked in water for about 15 then drained/rinsed
• 1 big cucumber diced small, peel skin if not organic
• 1 zucchini diced small
• 1 red pepper long thin slices
• 3 ears of corn, cut from cob, run knife over cob

Dressing:

• 4T sesame oil
• 2T Miso (sweet white)
• 4T Tahini
• 4T grated Ginger Root
• 3T apple cider vinegar
• 4T honey
• 6T Braggs or Tamari
• 2 cloves of fresh garlic minced

Procedure:

Combine dressing in blender and toss with the salad. Yields a meal for 4-5.

Blackeyed Pea Frittata

(serves 6-8 as a light meal)

• 3/4 cup dried blackeyed peas
• 1 medium onion
• 3 garlic cloves
• 1 red pepper
• 1/2 teaspoon dried hot red pepper flakes
• 3 Tablespoons butter (can use olive oil)
• 1/2 cup long-grain white rice (or brown)
• 2/3 cup water for rice
• 1 medium Zucchini
• 2 large egg yolks, 2 whole eggs
• 1/4 cup fresh coriander leaves (cilantro)
• 1 1/2 teaspoon sea salt, 1/4 teas. Pepper, pinch of Tabasco

Procedure:

1. Bring water to boil and cook peas for 25 mins. at med. boil, drain and cool, set aside.

2. Chop onion and mince garlic. Cut pepper into 1/4 inch dice. In a 3-quart kettle cook onion, garlic, pepper and red pepper flakes in 2 Tablespoons of butter over moderate heat until onion is softened. Add rice and cook stirring, 1 minute. Stir in 2/3 cup water and cook mixture, covered over low heat until all water is absorbed, about 15 mins. For white rice and 35 mins., for brown.

3. While rice is cooking, coarsely shred enough zucchini to measure 3/4 cup.

4. In a large bowl lightly beat egg yolks and whole eggs

5. To egg mixture add rice mixture, peas, zucchini, coriander, s&p and Tabasco, stirring well until combined.

6. In a 10-inch non-stick skillet heat remaining tablespoon of butter over moderate heat until foam subsides, tilting skillet to distribute evenly, and cook until underside of frittata is golden and set but top is still wet, about 8 mins.

7. Pre-heat broiler while frittata is cooking, and then broil frittata ~ about 3 inches from heat and set and top of frittata is golden and crisp, about 8 mins. With a spatula slide frittata unto platter.

8. Cut frittata into wedges and serve with guacamole.

Harvest Red Lentil Soup

Yield= about 1.5 gallons

• 20 cups water
• 3 cups uncooked red lentils
• 6 sweet potatoes (chopped)
• 6 carrots (chopped)
• 8 stalks celery (chopped)
• 1.5 heads broccoli (chopped small)
• 1.5 zucchini (cut in half moon slices) 4 spanish onions (chopped)
• 6 cloves garlic (minced)
• 3/8 cup shoyu
• 1 bunches parsley (chopped)
• 2 t honey
• 4 t powdered vegetable broth 8 t sea salt
• 2 t basil
• 2 t oregano
• 2 t thyme
• 1/4 t cayenne pepper

Procedure:

Prep sweet potatoes and steam until semi-tender. Bring the water to a boil with lentils then simmer for 30 minutes.

Sautee the onion, garlic, and spices in light olive oil. Add celery and carrots, cook for 10 minutes. Add mixture to soup pot with vegetable broth. After 30 minutes add zucchini, sweet potatoes, broccoli, shoyu, and honey; cook 10 minutes more. Add parsley, and salt & pepper at end.

Cooks Notes:

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Quinoa Sea Medley

Ingredients:

• 1 cup organic quinoa, cooked in 2 cups water
• 1/4 head broccoli, cut into small pieces
• 1 medium carrot, cut into half moon pieces
• l-cup string beans
• 1/4 daikon root piece, cut into half moon pieces
• 1 Tbsp. hijiki (sea veggie), chopped
• 1 medium onion, chopped small
• 1 clove garlic, minced
• 2 scallions, white and green parts
• 1 tsp. ground coriander
• 1 tsp. sea salt, pinch of pepper
• 2 Tbsp. olive oil for saute

Dressing:

• 2 Tbsp sesame oil
• 2 Tbsp tamari
• 1 Tbsp water

Procedure:

Soak and wash quinoa. Boil 2 cups of water, put in quinoa, and simmer 20 mms. or until all water is absorbed.

Set aside to cool.

Prep all veggies. Soak sea vegetable in 1/4 cup of water for 8 mins, drain, and chop if needed.

Steam veggies in steamer for 3 mms. Saute onion, garlic and spices. Toss all veggies with cooled grain, saute and dressing. Garnish with scallions.

OPTIONAL: Use Kale if string beans are not available. Steamed and chopped.

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Mashed Millet and Yams

(yields 6 lbs or serving for 6-8)

• 2 cups of uncooked Millet
• 4 medium sweet potatoes
• 4 large carrots
• 2 pieces of ginger root (about 1 inch long)
• 1 small spanish onion
• 2 teas. sea salt
• 2 table. of Braggs Liquid Aminos
• 2 table. tahini
• pinch of cinnamon
• olive oil

Procedure:

Wash millet in a small strainer. You can cook millet 2-1 for a firm grain or using more water for a fluffy grain. For this recipe use 5 cups of water to 2 cups of grain. Boil first and then simmer for 20 mins. Let sit in pot until veggies are cooked.

Peel carrots and sweet potatoes very thin, peel and slice ginger. Chop onion small dice. In a larger pot, saute spanish onion in 1 Table. of olive oil until golden. Add carrots and sweet potatoes and ginger and stir for 3 mins, then add water to cover. Bring to a boil and then simmer until veggies are soft, about 10-15 mins. You will need to save all liquid that is not cooked down.

With a hand mixer or food processor, blend cooked millet with veggies (you must remove ginger pieces now) with rest of the ingredients until well blended. At this point, you may have to add some more liquid if it looks too dry. Overnight the liquid gets aborbed so be careful not to let it be too dry at first. Salt to taste.

Lasts up to 3 days. Excellent with Turkey or chicken, or even for a lunch or breakfast meal.

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Herbed Apricot Glazed Chicken

Ingredients:

• Organic chicken breasts on the bone (Murray's is the best)
• 1 spanish onion, sliced thin
• salt/pepper to taste
• 2 Tablespoons of good virgin olive oil for saute
• 1/4 cup olive oil
• 1/3 cup of water
• 1/4 cup apricot or orange jam
• 1/4 cup stone ground mustard
• 1 teaspoon of sage, oregano and thyme (fresh or dried)
• 3/4 cup brown rice
• fresh mint or parsley for garnish

Procedure:

Put up the brown rice; rinse in cold water and add to boiling water (1 ½ cups) lower to simmer and cook for about 40 mins. or until all water is absorbed.

Cook chicken breast for 40 mins. at 350 degrees and let cool for approx 10 mins then slice in long pieces.

Saute onion in olive oil until golden, add spices stir 2 mins.

In separate bowl: mix the oil, water, mustard and jam well.

Add to saute mixture and cook 5-8 mins more.

Add chicken pieces and blend with mixture.

Stir over the rice and a bed of colorful veggies

Garnish with mint or parsley

Cooks Notes:

Try not to open the rice pot lid until finished to break the steam tunnel, the rice comes out perfect when you don't touch the lid. Also never salt the rice until it's finished. You can use other spices such as tarragon or rosemary if they are available to you, and always use fresh if possible.