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Archive for Rice/Beans/Grains/Seeds

TIP OF THE DAY: Grain Bowls With Roasted Vegetables

Grain Bowl With Squash

Grain Bowl With Squash

Top: Grain bowl with delicata squash.
Bottom: Wild rice bowl with kabocha squash.
Photos courtesy Good Eggs | San Francisco.

 

Did grain bowls originate in healthy “salad” food chains? All we know is that in the last few years, grain bowls have become a go-to light and nutritious meal, whether you buy yours from a food shop or bring it from home.

Make one of your new year healthy food switches a weekly grain bowl. The options are endless, and you’ll get to try different grains and explore other ingredients, including different varieties of squash. (Squash and grains are a great marriage.)

Grain bowls can be served at lunch or dinner; hot, warm or chilled. They can be:

  • Meatless for meatless Monday
  • Topped with small amounts of meat, poultry, fish or seafood
  • Vegan
  •  
    You can top it with your favorite garnishes (olives, please!). You can use up leftovers.

    No time to cook grains? Look at precooked grains; add or substitute canned beans.

     
    GRAIN BOWLS: HOW TO MIX & MATCH

    The formula is simple: cooked grain topped with vegetables and proteins, drizzled with dressing, and garnished.

  • Grains: Make them whole grains, and expand your experience. Barley? Couscous? Kamut? Quinoa? Peruse the choices at your regular food store, and seek out natural food stores for even more options.
  • Proteins: beans/other legumes*; crumbled/shaved/shredded cheese; fried, hard cooked or poached eggs; fish/seafood; meat or poultry; tofu.
  • Vegetables: marinated, pickled, raw (avocado, cucumber, radish), roasted, steamed, wilted.
  • Garnishes: baby arugula, capers, cherry/grape tomatoes, dried fruit (apricots, dates, cherries, cranberries, raisins), fresh herbs, green onions, green peas/edamame, hummus, kimchi, nuts/seeds, olives, plain yogurt, sprouts, sundried tomatoes, watercress.
  • Heat: chile flakes, chipotle, hot sauce, minced jalapeño.
  • Dressing: lemon/lime wedges, regular or flavored oil and vinegar, tahini.
  •  
    RECIPE: WILD RICE & ROASTED SQUASH SALAD

    This recipe, from Good Eggs, takes 15 minutes of prep time and 30 minutes of cook time. It specifies kabocha squash; but as mentioned above, you can take the opportunity to try any squash you like.

    Ingredients

  • 1 kabocha squash (or substitute)
  • 1 cup wild rice
  • 1/3 cup walnuts, toasted and roughly chopped
  • 1 tablespoon black sesame seeds
  • 3 tablespoons parsley, roughly chopped
  • 1 cup arugula, roughly chopped
  • ½ cup feta cheese
  • 2-3 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • Olive oil
  • Salt and pepper
  •  
    *The difference between beans and legumes: All beans are legumes, plants with pod fruits. But the category also includes peas, pulses (like lentils), even pod-based vine nuts like peanuts.
     
    Preparation

    1. PREHEAT the oven to 400°F. Using a sturdy knife and a steady hand, cut the squash in half and scoop out the seeds. (Save ‘em to roast if you like!) Slice kabocha halves into 1” thick wedges and arrange in one layer on a baking sheet. Toss with a pinch of salt and a bit of olive oil—just enough to coat each piece—and place the sheet in the oven. They should take about 30 minutes to cook.

    2. PUT the rice in a pot with 2 cups of water and bring to a boil. When the water boils, cover the pot and turn down to a simmer until the rice is cooked (about 25-30 minutes). While the rice and the squash cook…

    3. WASH and dry the watercress and arugula. Chop them very roughly and set aside. Toast thewalnuts until they’re golden brown (about 4-5 minutes in the toaster oven or 3 minutes in the oven—they’re deceptively fast toasting nuts). Chop once they’ve cooled.

    4. CHECK the rice. If it’s fully cooked, turn off the flame and let it sit for a few minutes in the covered pot. If all of the water is absorbed but the grains are not yet cooked, add a bit more water and continue to cook it with the cover on for a few more minutes. When it’s done, scoop the rice into a bowl and place in the fridge for a few minutes.
    Step 5

    5. CHECK the squash. When it is fully cooked (golden brown and tender) after about 30 minutes, remove it from the oven. Let it cool slightly if you don’t want to wilt the greens. In a bowl, combine the rice, squash, greens, sesame seeds, parsley, walnuts and feta. Dress with a couple splashes of rice vinegar, a bit of olive oil, and a few drops of sesame oil. Mix gently with a large spoon.

    6. ADJUST seasonings (salt and pepper) to taste and serve.

     

    A SQUASH ODYSSEY

    What do these have in common: acorn, Australian blue, banana, buttercup, butternut, calabaza, carnival, chayote, delicaza, gold nugget, hubbard, kabocha, orangetti, red kuri, spaghetti, stripetti, sweet dumpling and turban?

    They’re all winter squash—but you probably guessed that from the headline. Do you know how delicious they all are, though? We went on a two week squash odyssey and found a personal favorite (carnival squash, so good we ate the rind; sweet dumpling squash was our runner-up).

    Squash Is A Guilt-Free Food

  • It’s good for you, with tons of vitamin A (one serving has four times the RDA—and 52% of vitamin C) and a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium, magnesium, potassium and manganese.
  • The calories are just 80 to 100 per cup, depending on variety.
  • Read more about these gorgeous vegetables in our Squash Glossary.
     
    WHAT ARE KABOCHA SQUASH?

    Kabocha is also called Japanese pumpkin, especially in Australia and New Zealand. It is the variety of squash used in tempura. You may find different varieties in farmers markets. We’ve included photos of three varieties.

    Many of the kabocha in the market are kuri kabocha, a variety bred from seiyo kabocha, buttercup squash. It has a strong yet sweet flavor; its texture and flavor have been described as a combination of pumpkin and sweet potato. The rind of a kabocha is edible.

    Kabocha is available year-round but peaks in the late summer and early fall.

    Squash History

    The ancestors of all squash originated, and were domesticated, in Mesoamerica, some 8000 to 10,000 years ago. That’s 4,000 years earlier than the domestication of maize and beans, other local staples.

    Christopher Columbus brought squash back to Europe, along with tobacco, potatoes and tomatoes. From there, the vegetable was dispersed around the world.

     

    Gray Kabocha Squash

    Red Kabocha Squash

    Sunshine Kabocha Squash

    Top: gray kabocha squash. Center: red kabocha squash. Bottom: sunshine kabocha squash. Photos courtesy Good Eggs.

     
    In 1541 squash was brought to Japan from Cambodia on Portuguese ships. The sailors then went to Japan, where they introduced the squash as Cambodia abóbora, (Cambodian pumpkin). The name was shortened by the Japanese to kabocha, and kabocha became the generic term for all squash. [Source]

      

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    TIP OF THE DAY: Black-Eyed Peas For New Year’s Day

    It’s a Southern tradition to eat black-eyed peas on New Year’s Day for prosperity in the new year. It may actually stem from an ancient Sephardic Jewish custom of eating them on Rosh Hashanah, the Jewish new year.

    This “good luck” tradition is recorded in the Babylonian Talmud, compiled circa 500 C.E., and includes other good luck foods such as beets, dates, leeks and spinach. This custom is still followed by Israeli Jews and Sephardic Jews the world over.

    Black-eyed peas are also called black-eyed beans, because they are a subspecies of the cowpea, called a pea but botanical a bean (here’s the difference). The beans are beige with a black “eye” on one side.

    Beans are a nutritional powerhouse as well as a very economical source of protein. Making an effort to have them on New Year’s Day may give you more luck, in the form of adding beans at least once a week to your diet.

    Beans can be enjoyed in a cold bean salad or mixed into a green salad, as a hot bean side or main dish, pureed into a dip and made into soup. There are even bean desserts; you may have encountered red bean ice cream and topping at Japanese restaurants (they’re azuki beans, sometimes mis-translated as adzuki beans).

      black-eyed-peas-iSt20474723-c-ViktorLugovskoy-230r

    Black-eyed peas are actually beans. Photo © ViktorLugovskoy | IST.

     
    Take a look at the cookbook Bean By Bean: More than 175 Recipes for Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans, Even Sweet Beans.

    Peas and beans are both members of the same botanical family, Fabaceae, but belong to different genuses. Here are the details. Here’s the surprise: Peas and beans are actually fruits in botanical taxonomy, since they contain seeds and developed from the ovary of a flower.
     
     
    “LUCKY” RECIPE: HAM WITH BLACK-EYED PEAS & COLLARD GREENS

    Black-eyed peas and other beans are typically sold dried, and must be soaked a day in advance before cooking. Here’s a tip: rinsing the soaking water every few hours removes the compounds that cause flatulence in some people!

    You can also buy pre-soaked black-eyed peas and even pre-steamed back-eyed peas, ready to heat and eat. But these will cost more than buying dried beans.

    This recipe takes just 15-20 minutes of active prep time, plus several hours of passive soaking time. See the photo below for your finished meal.
     
    Ingredients For 6 Servings

  • 12 ounces black-eyed peas
  • 2 bay leaves
  • 1 white onion, diced
  • Pinch of chile flakes
  • 2 bunches of collard greens or substitute*
  • 24 ounces or more ham†
  • Dijon mustard
  • 1 tube of biscuit dough (or make biscuits from scratch)
  • Lemon half or wedges
  • Olive oil
  • Salt and pepper
  •  
    For Serving

  • Butter for the biscuits
  • Dijon mustard for the ham
  •  
    *Collard greens are a member of the cruciferous vegetable family, Brassicaceae, which includes broccoli, cauliflower and other commonly-enjoyed, anti-carcinogenic vegetables. Collards are most similar to kale, although bok choy and mustard greens are also good substitutes. Food trivia: Collards contain as much calcium as milk!

    †A typical serving is 4 ounces of ham per person. If your group likes larger portions, plan accordingly.

     

    Ham, Collards, Black-Eyed Peas

    Bean by Bean Cookbook

    TOP PHOTO: Have black-eyed peas with
    collards and ham for brunch, lunch or dinner
    on January 1st. Photo and recipe courtesy
    Good Eggs | San Francisco. BOTTOM PHOTO:
    A cookbook about beans is an asset,
    nutritionally and economically. Photo
    courtesy Workman Publishing.

     

    Preparation

    You can do the first two steps a day or two before you serve the dish.

    1. PLACE the dried beans in a large pot and cover them with cold water. Soak them overnight; if you forget, you can soak them for at least 4 hours the day of preparation. When done soaking, strain the beans in a colander, rinse the pot, return the beans to the pot and cover them with fresh water.

    2. ADD 2 bay leaves to the pot and set it over high heat. When the water reaches a rolling boil, turn the heat down to a simmer and cover the pot with a lid. Cook for 45 to 60 minutes, until the beans are velvety tender but not mushy. Dip a mug into the pot and reserve a bit of the starchy cooking liquid; then strain the beans and set aside.

    3. PREHEAT the oven to 350°F. Prepare a baking sheet with parchment paper and place the biscuits on the sheet. While the oven is preheating, slice the ham to 1/2″ thickness as desired: full slices, ham fingers, etc. When the oven is ready…

    4. BAKE the biscuits for about 30 minutes or per package directions, until they’re golden brown. Meanwhile…

    5. HEAT 3 tablespoons of olive oil, more as needed, in a heavy-bottom pan. When the oil is hot, add the onions and a pinch of chile flakes and cook for about 5-7 minutes, until they’re softened and translucent.

    6. ADD the collard greens and turn the heat down to medium. Cook the greens and the onions together, occasionally tossing with tongs, for 10-12 minutes, until the greens are soft and tender.

    7. ADD the beans to the pan and cook together for a few minutes, until the beans have warmed through. It it seems too dry, add a tablespoon or two of the reserved cooking water instead of more olive oil. Remove from the heat and season with a squeeze or two of lemon, plus a few pinches of salt and pepper to taste.

    Perhaps the most often-consumed black-eyed pea recipe for the New Year is…

     
    HOPPIN’ JOHN

    Hoppin’ John is a traditional Southern dish enjoyed on New Year’s Eve or New Year’s Day to usher in a year of prosperity. It combines several good luck foods: beans, greens, pork and rice.

    Some recipes substitute ham hock, fatback, or country sausage for the conventional bacon; some add green peas, a splash of vinegar and/or favorite spices.

    Make Hoppin’ John as a hearty side with your favorite protein and a green salad. Here’s a Hoppin’ John recipe, plus a list of other “good luck” foods.
     
    CHECK OUT THE DIFFERENT TYPES OF BEANS in our Bean Glossary.

      

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    PRODUCT UPDATES

    blue-diamond-sriracha-230

    FSTG_bean-chips-generalmills-230

    TOP PHOTO: Almonds with a sriracha kick.
    Photo courtesy Blue Diamond. BOTTOM
    PHOTO: Bean & Tortilla Chips from Food
    Should Taste Good.

     

    Brands we enjoy and have previously reviewed are busy launching new lines. Here’s what we tasted lately.

    BLUE DIAMOND BOLD SRIRACHA ALMONDS

    Companies that have jumped on the “hot” bandwagon have figured out how to make products hot enough to please hotties, but not so hot that they loses sales from the other segments.

    These “bold” roasted almonds are delightful, and not as intense as the can indicates, or we would not have been able to eat them (medium salsa is the hottest we go).

    Consider them as stocking stuffers. Almonds are a healthful nut, so this is a guilt-free snack. The line is certified kosher by OK. More information.
     
    FOOD SHOULD TASTE GOOD BEAN CHIPS

    Our favorite line of tortilla chips, known for deftly combining other foods with corn-based tortilla chips, is now adding beans to the mix.

    Food Should Taste Good Black Bean Chips and Pinto Bean Chips combine nutritious, fiber-filled beans to deliver real bean flavors.

    Food Should Taste Good Bean Chips are gluten free, have zero grams trans-fat and are certified kosher by OU. More information.

    We must shout out to the line of tortilla chips in flavors galore. Beyond Cantina chips, there are Cheddar, Falafel, Guacamole, Harvest Pumpkin, Jalapeño, Jalapeño With Cheddar, Kettle Corn, Lime, Multigrain, Olive, Sweet Potato, The Works and White Cheddar.

    Love those chips!

     

     

    NASOYA CHIPOTLE BAKED TOFU

    Who says tofu isn’t flavorful? Nasoya, the country’s largest producer of tofu, has added a new flavor to its line of TofuBaked.

    Chipotle TofuBaked is ready to eat, sliced cold into salads or sandwiches, or heated for scrambles, omelets and Tex-Mex favorites (burritos, fajitas, tacos). Recipes on the website include Seven Layer Chipotle Dip, Southwest Breakfast Bake and Chipotle Tortilla Soup.

    We’re also fans of Ginger TofuBaked.

    The product is USDA certified organic and certified kosher by Star K.

    More information.
     
    POPCHIPS CRAZY HOT

    Quite hot, if not crazy hot, these chips are also quite tart, with as much vinegar as heat.

    In addition to red chili pepper flavor, there are hints of Cheddar cheese. We think it’s a winner for hot stuff lovers.

    The line is certified kosher by KOF-K and certified gluten free. More information.
     
    RUNA ICED TEA

    Runa Clean Energy has no sugar added iced teas, which, thanks to the guayusa from which the tea is brewed, has a natural sweetness as well.

    The line is certified kosher by OU, Fair Trade Certified and a Certified B Corporation.

    In 8.4-ounce/250 ml cans, flavors include Berry, Orange Passion and Original. More information.

     

    chipotle-tofu-nasoya-230

    popchips-crazy-hot copy-230

    TOP PHOTO: Spicy tofu, ready to eat from Nasoya. BOTTOM PHOTO: More hot stuff, this time in crunchy potato chips from Popchips .

     

      

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    RECIPE: Moroccan Quinoa & Roasted Carrots

    October 1st is World Vegetarian Day, the annual kickoff to Vegetarian Awareness Month.

    Vegetarian diets have proven health benefits, are kind to animals and help to preserve the Earth (meat production is a major source of greenhouse gas and deforestation).

    According to ProCon.org, some prominent vegetarians include/have included: Lord Byron, Bill Clinton, Leonardo da Vinci, Ellen DeGeneres, Thomas Edison, Albert Einstein, Benjamin Franklin, Dick Gregory, Steve Jobs, Carl Lewis, Franz Kafka, Paul McCartney, Martina Navratilova, Pythagoras, Voltaire and Leo Tolstoy.

    But you don’t need to have particular beliefs to enjoy this delicious vegetarian (actually vegan) side or main course. The quinoa supplies excellent nutrition, and the Moroccan spices are irresistible.

    The recipe is from Good Eggs, a San Francisco purveyor of artisan foods.

    RECIPE: MOROCCAN QUINOA & ROASTED CARROTS

    The addition of allspice, cinnamon and raisins impart a wonderful North African flavor profile and fragrance to this simple dish.
     
    Ingredients For 2-3 Servings

  • 2 bunches carrots, tops cut off, halved lengthwise
  • Olive oil
  • 1 cup white quinoa
  • 1-1/4 cups water
  • 1 handful* parsley, coarsely chopped
  • 1 teaspoon ground allspice, divided
  • 1 teaspoon ground cinnamon, divided
  • 1/4 cup of raisins
  • Squeeze of lemon†
  • Salt and pepper
  • Optional: plain or seasoned yogurt‡
  •    

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/roasted carrots quinoa goodeggs 230

    Delicious, nutritious and good-looking: quinoa and carrot salad with Moroccan seasonings. Photo courtesy Good Eggs.

     

    *What is a “handful” of parsley? It’s an indefinite amount; please don’t write recipes like this! The size of “a bunch” varies widely by retailer. Try this: For “a bunch,” use one cup loosely packed herbs and 1/2 cup for “a handful.”

    †What’s a “squeeze” of lemon? Is it a squeezed half lemon or a wedge of lemon? A medium lemon has 2-3 tablespoons of juice, a large lemon can have 4 tablespoons (1/4 cup). For a “squeeze,” try 1-2 teaspoons. Take notes and adjust both parsley and lemon measurements next time, as needed.

    ‡Give plain yogurt some savory flavor by stirring in one or more of the following: roasted garlic, chopped fresh parsley, minced chives or thin-sliced green onions (scallions). You can also use the zest from the lemon.

     

    Raw White Quinoa

    Uncooked white quinoa. Photo | Wikimedia.

     

    Preparation

    1. PREHEAT the oven to 425°F. Soak the quinoa in water for 15 minutes.

    2. PLACE the carrots on a baking sheet and toss with some olive oil. Roast for 20-30 minutes.

    3. STRAIN the quinoa and add it to a pot with the water. Turn the flame to high and bring to a boil, uncovered. As soon as it boils, reduce the flame to a simmer and cover the pot.

    4. CHECK after 15-20 minutes. When all of the water has been absorbed and the grains are still slightly opaque in the center, turn off the heat and let the quinoa steam with the cover on for 5 minutes.

    5. PLACE the quinoa in a bowl with the parsley, 1/2 teaspoon each of allspice and cinnamon, the raisins and lemon juice. Add a drizzle of olive oil and salt. Adjust the salt and spices to taste and add pepper to taste.

     
    6. REMOVE the carrots when they begin to caramelize and crisp up. Toss them gently with a pinch of salt, 1/2 teaspoon of allspice and 1/2 teaspoon of cinnamon. To serve, spoon the quinoa onto a serving plate or individual plates and top with the carrots. Pass the optional yogurt as a condiment.

      

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    TIP OF THE DAY: Roasted Peach & Chicken Salad

    Chicken Salad Grilled Peaches

    Inspired feasting: grilled chicken salad with
    grilled peaches. Photo courtesy Good
    Eggs.

     

    There are so many ways to approach an entrée salad. This suggestion, from our favorite artisan grocer, Good Eggs of San Francisco, combines grilled proteins with grilled fruit. (They can be oven-roasted instead.)

    Good Eggs also suggests that instead of an all-green salad, you add whole grains for fiber, texture and flavor.

    Grilled or roasted, the season’s peaches add a wallop of sweet juiciness to a salad. If the peaches in your store aren’t great, you can substitute apricots, mangoes, pluots or nectarines (all are stone fruits like peaches; see details below).

    We happened to have some beautiful red rice from Lundberg on hand, and used it in our first version of this recipe (a hit!).

    RECIPE: GRILLED CHICKEN SALAD WITH PEACHES &
    WHOLE GRAINS

    Ingredients For 4 Servings

  • 4 boneless chicken breasts
  • 2 peaches, ripe but still firm
  • 1 cup whole grains (see list below)
  • 2 cups mixed greens (we include 1/3 cup spicy greens like
    arugula and watercress, or radishes)
  • Optional: 3-4 tablespoons basil, cilantro and/or parsley,
    chopped
  • For The Dressing

  • 1 cup plain Greek yogurt
  • 1 clove garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sumac or za’atar, or a combination of lemon zest and crushed red pepper flakes (more about sumac and za’atar)
  • Optional: minced herbs (some of what you use in the salad)
  • Salt and pepper to taste
  •  
    For Serving

  • Crusty bread
  • Olive oil for dipping, seasoned per taste*
  •  
    *Use infused olive oil (basil, garlic, rosemary, etc.) or season your own with dried herbs and spices.

     

    Preparation

    1. MAKE the yogurt dressing. Blend the ingredients and refrigerate to let the flavors meld. You can make this a day in advance. If the dressing is too thick at room temperature, thin it a tablespoon at a time with milk or plain kefir.

    2. GRILL the chicken breasts and sliced peaches, or roast them at 400°F, for 20 minutes. You can grill the bread at the same time. When cool enough to work with, shred or julienne the chicken.

    3. COOK the grains to al dente; you don’t want mushy grains with your crisp greens. While the grains are cooking, wash and pat dry the greens.

    4. TOSS and plate the chicken, cooked grains, salad greens and herbs. Garnish with the peaches. Pass the yogurt dressing.
     
    LIST OF WHOLE GRAINS

    Whole grains that are common in the U.S. include barley, buckwheat, bulghur, corn, oats, quinoa, rice (only colored rice, e.g. black, brown, red), rye, wild rice and whole wheat.

     

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/red quinoa spoon pour 230

    Read this if you need to be convinced of the benefits of whole grains. Photo of red quinoa courtesy Village Harvest.

     
    Whole grains that are less commonly used in the U.S. include amaranth, einkorn, farro/emmer wheat, freekeh, Kamut® Khorasan wheat, kañiwa (a cousin of quinoa), millet, sorghum, teff and triticale.

    Learn more about these grains at WholeGrainsCouncil.org.
     
     
    WHAT ARE STONE FRUITS?

    Stone fruits exist in two different botanical families. The temperate climate-based Rosales order, Rosaceae family, includes what we think of as European stone fruits plus almonds, pecans and walnuts. The tropical/subtropical-based order Sapindales, family Sapindaceae, includes familiar fruits, nuts and spices such as cashew, lychee, mango, mastic, pistachio and sumac.

    Stone fruits from the Rosaceae family are members of the Prunus genus, and include apricots, cherries, nectarines, olives, peaches, plums, and cherries and cross-breeds such as apriums, plumcots and pluots.

    A stone fruit, also called a drupe, is a fruit with a large, hard stone (pit) inside a fleshy fruit. The stone is often thought of as the the seed, but the seed is actually inside the stone.

    In fact, almonds, cashews, pecans and walnuts are examples of the seeds inside the stones. They’re also drupes, but a type in which we eat the seed inside the pit instead of the surrounding fruit.

    Not all drupes are stone fruits. The coconut is also a drupe, as are bramble fruits such as blackberries and raspberries. June through September is prime stone fruit season in the U.S.

    Enough botany for you?

      

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