september05 « ForkBytes

Orange & Walnut Quinoa

Note: this piece first appeared in the September 2005 issue of Clark Wellness ForkBytes.

Prep time: 5 minutes
Cooking time: 20 minutes
Makes 4 servings

1 1/2 cups quinoa
2 1/2 cups vegetable broth
1 tablespoon extra-virgin olive oil
zest of 2 oranges
2 tablespoons flat-leaf parsley, chopped
1/2 cup chopped, toasted walnuts

Rinse quinoa in a fine-mesh strainer. Allow to dry, then add to a cooking pot on medium-high heat. Dry-roast the grains until they are fragrant, about 1 minute.

Add broth and oil to the pot and combine with the quinoa. Bring to a boil, cover, and lower the heat. Cook on low heat until water is absorbed, about 12 minutes. Let stand for 5 minutes.

Fluff with a fork and add orange zest, parsley, and toasted walnuts.

Food Focus: Whole Grains

Note: this piece first appeared in the September 2005 issue of Clark Wellness ForkBytes.

Whole grains have gotten a lot of extra attention this year because the USDA included them in the newly revised food pyramid and dietary recommendations. It’s good to see the USDA finally catching up with traditional societies—human beings have been sustained by whole grains for over 10,000 years!

It’s important to distinguish whole grains from refined grains, which were introduced relatively recently to the human diet. Whole grains are much richer in nutrients than their stripped-down counterparts. Whole grains are also much higher in fiber—brown rice, for example, contains 3.5 grams of fiber per cup, while a cup of white rice contains only 0.6 grams. The fiber content helps brown rice digest more slowly than white rice, so the whole grain can sustain you more effectively and for a longer period of time.

This basic preparation method works for nearly all whole grains. Simply combine one part rinsed whole grains with two to three parts water in a cooking pot, bring to a boil, reduce the heat, cover, and let simmer until the water is absorbed. You can serve the cooked grains with or without a sauce or other topping, or you can cool the grains and then mold them into patties or use them in a grain salad. The possibilities are endless!

There are many different whole grains available at the supermarket, and there’s an even greater selection at your local natural foods store. My personal favorites are millet, brown rice, quinoa, kamut, and spelt berries. This month, pick a new grain to try, and have fun experimenting to find your favorite whole grains!

Back to Balance: Caring for Your Golden Goose

Note: this piece first appeared in the August 2005 issue of Clark Wellness ForkBytes.

Do you remember the story of the golden goose? This is the fable of the poor farmer who was amazed to discover that his goose had laid a golden egg. To his further amazement, the goose continued to lay golden eggs, and the man grew richer and richer. Unfortunately, he also grew greedier and greedier, and one day, in his impatience, he decided to kill the goose to remove all the eggs at once. Of course, that plan backfired, and the man and his magical goose were both ruined.

After the last gasp of vacation on Labor Day, September signifies that it’s time to get back to the “grind” of normal life—back to school, back to hard work. It’s time to stop goofing off and get down to business. This is a natural swing of the pendulum after a few months of relaxation, but it’s important to remember that the products of your hard work are like golden eggs, and you are like the goose. You require (and deserve!) lots of care to be able to do the things you do in your life.

In a recent lecture on self-compassion, I spoke about four “levels” of self-care that I’d like to share now with you.

PHYSICAL This area refers to the care and feeding of your physical body. Getting appropriate food, exercise, and sleep are all essential for keeping your body healthy and happy.

MENTAL This area refers to the care and feeding of your brain. The brain craves challenges and problems to solve. Are you being challenged—in both your workday and in your free time?

EMOTIONAL This area refers to the care and feeding of your heart. Are you in supportive, fulfilling relationships with others? What about your relationship with yourself?

SPIRITUAL This area refers to the care and feeding of your spirit. Do you include activities in your life that make you feel alive and connected to your best self?

As you shift into “work mode” this month, I encourage you to check in with yourself in each of these areas and evaluate how you can improve them. Thinking of things in these terms can help you determine what’s missing when you start feeling a little out of whack—and carefully tending to all four areas can help you achieve greater balance in your life.

Millet Tofu Patties

Note: this piece first appeared as the September 2005 ClarkWellness.net Recipe of the Month.

Serves 4 to 6

Millet is a terrific choice for whole-grain newbies or anyone looking for an alternative to brown rice. It’s tasty, it has a great nutritional profile (very high in protein, fiber, and minerals), and unlike other grains, it’s alkalizing in the body. This recipe features millet, tofu, and mustard greens in delicious patty form. Substitute beet greens if you can’t find or don’t care for mustard greens.

1 teaspoon extra-virgin olive oil
1 medium onion, finely chopped
1 clove garlic, minced
1 cup millet, rinsed
3 cups boiling water or vegetable stock
1/2 pound firm water-packed tofu, drained and crumbled
1 cup chopped mustard greens
1 tablespoon tamari (natural soy sauce)
dash of cayenne pepper

Heat oil in a cooking pot. Add onions and garlic and sauté for 3 minutes. Stir in millet and cook until millet is lightly colored. Pour boiling water or stock over millet (stand back to avoid splattering oil), cover pot, lower heat, and cook on medium-low for 20 to 30 minutes or until liquid is absorbed. Allow millet to cool briefly.

Combine cooked millet, tofu, mustard greens, tamari, and cayenne in a blender or food processor. Process until desired consistency is reached. Spread mixture about 2/3-inch think on a baking sheet and chill thoroughly.

When ready to serve, preheat broiler. Cut mixture into 8 flat cakes. Broil on each side until golden brown.

Quote of the Month

O sweet September, thy first breezes bring the dry leaf’s rustle and the squirrel’s laughter, the cool fresh air whence health and vigor spring and promise of exceeding joy hereafter.

—George Arnold

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