Millet with Spicy Tomato Sauce

 1 cup  millet grains                                            1 t. salt 
 3 cups  water

1. Combine millet, salt, and water in a 2-quart (2 liter) saucepan. 
2. Cover, and bring to a boil over high heat. Turn heat down to low and steam for 15 minutes. 
3. Remove from heat, and set aside for 15 minutes without lifting lid.

Tomato Sauce 

2 lbs.  Roma plum tomatoes, chopped                         1 large onion, finely chopped 
2 to 3 dashes ground cinnamon                                    1 or 2 dashes ground cloves 
1 t. ground cumin                                                           1/2 t. chili powder 
1/2 to 1 t. salt                                                                  Freshly ground black pepper to taste      

2 T. extra virgin olive oil

Garnish 

1 T. chopped fresh chives, basil, or thyme                     2 T. toasted pumpkin seeds

1. Combine tomato sauce ingredients in a large skillet. Cook over medium-high heat, stirring frequently, until soft and broken down, about 12 to 15 minutes. 
2. To Serve: Spoon millet into a large bowl or casserole. Ladle some of the tomato sauce over the top. 
3. Garnish with fresh herbs and pumpkin seeds, and serve remainder of the sauce at the table. Serves 4 to 6.

Simple & Tasty Ways to Use Whole Grains

Make one or two whole grains when you have time. I make them over the weekend and put only a little flavor on them so I can use them in different ways over the next week. 

Breakfast:  

Sautee a couple of finely shredded large kale leaves in olive oil and garlic.

Add your cooked quinoa to the pan and heat through

Season with ground black pepper

Add one poached egg to top.    Really solid breakfast of complex carbs, nutrient rich kale and quality protein. 

Lunch

Make a salad of greens and cucumbers and avocado

Add a scoop of one of your whole grains

Add another scoop of sockeye salmon

Use a very small amount of olive oil and vinegar of your choice. 

Dinner

Sautee vegetable of your choice - maybe onions, mushrooms, green beans, carrots

Prepare a 3-4 oz. piece of wild salmon  - bake at 400 for 10 minutes or until done

Make vegetables the largest part of your plate, then add one cup of your grains, and finally the fish. 

 Note:  to prepare quinoa, rinse and place 1 cup in a pan with 2 cups water or broth. Bring to a boil, reduce to a simmer for 15-20 minutes. Remove from heat and fluff with a fork. Easy!

Brown rice: 1 cup brown rice to 2- 1/2 cups water or broth Bring to a boil, reduce and simmer for about 1 hour until liquid is absorbed. 

Pesto Minestrone Soup

Video Block

Double-click here to add a video by URL or embed code. Learn more

2 T. olive oil                                   1 cup diced onion
2 ½ cups water or stock                 2 cups diced zucchini
1 -2 carrots                                     1 can 14.5 oz diced tomatoes
1 can cannelini beans, drained       2 handsful of spinach or chard               
½ t. pepper                                     ¾ t. oregano
2 garlic cloves, minced                  2 T. pesto
½ - 1 cup small dry pasta               grated pecorino cheese

Heat oil, add onion and sauté 4 minutes. Add water or stock and zucchini, carrots, tomatoes, oregano, pepper and garlic.
Bring to a boil, cover and reduce heat to a simmer for 25 minutes.  Lift cover and return to a boil, stir in pesto, pasta, beans and spinach cover and simmer additional 6 minutes.

For the pesto: Combine 2 large handfuls of fresh basil and 2 cloves of garlic in a food processor until well blended. With processor running gradually add in 1/2 cup good olive oil and 1/4 cup grated asiago cheese until well blended. Taste and add more olive oil as needed. May be added to soup after cooking or placed on top of soup when served.

Video Block

Double-click here to add a video by URL or embed code. Learn more

Green Lentil Soup

Lentils are a great vegetarian protein source. Try red, green and French lentils to see which you like best.

2 T unsalted butter or coconut oil                                1 lrg yellow onion, chopped

3 cloves garlic, chopped                                               1/2 t red pepper flakes

5 1/2 c. veg broth or water                                            1 1/2 c. green lentils 

3 T unsalted butter                                                         1 T. Indian curry powder

1/2 c. coconut milk                                                          sea salt

1 bunch fresh chives

Combine 2 T butter or coconut oil, onion, garlic, and red pepper flakes in large soup pot over medium heat, stirring  until onions soften, 

Add broth and lentils and simmer, covered, between 20-30 minutes until lentils are tender. 

Warm 3 T butter in small saucepan and let it brown. When it gets fragrant stir in curry powder and saute until spices are fragrant, < 1 minute

Remove lentils from stove, stir in coconut milk and 1/4  tsp salt, and puree . 

Stir in half the spiced butter, serve drizzled with remaining spice butter and sprinkle with chives.

Kelly's Apple & Sweet Potato Soup

2 pounds medium sweet potatoes (about 3), peeled and cut into 3/4-inch pieces

3 apples (such as Granny Smith or Pink Lady), 1 peeled and chopped and 2 thinly sliced

2 tablespoons  olive oil                                                 1 medium onion, chopped

2 cups low-sodium vegetable broth                             kosher salt and black pepper

pinch ground nutmeg                                                    1/3 cup walnuts

1 cup blue cheese, such as Gorgonzola or Stilton (4 ounces )

16 crackers or crostini

1. Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until tender, 6 to 8 minutes.
2. Add the sweet potatoes, chopped apple, broth, nutmeg, and 1½ cups water. Bring to simmer and cook, covered, until the potatoes are tender, 12 to 15 minutes.
3. Working in batches, transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency. (Alternatively, use a handheld immersion blender in the pot.)
4. Serve the soup with the blue cheese, walnuts, crackers, and sliced apples.