Note: this piece first appeared in the September 2006 issue of Clark Wellness ForkBytes.
This warm, comforting mixture is a delicious change of pace from mashed potatoes. Serve with a vegetarian mushroom gravy for a health-supportive update of a classic favorite!
Serves 2
1/4 cup minced onion
1 teaspoon extra-virgin olive oil
1/2 cup millet, rinsed
1 cup water
1 cup chopped cauliflower
pinch sea salt
Heat the oil in a medium saucepan. Add onion and sauté until translucent. Add millet and toast slightly. Add cauliflower, salt, and water. Cover pot and cook until grain has absorbed all the water, about 10 to 20 minutes. When the millet is done, mash the mixture together with a potato masher. Add a little water if necessary in order to get a smooth consistency.
Note: this piece first appeared in the September 2006 issue of Clark Wellness ForkBytes.
Millet is a fantastic, small grain originally from Ethiopia. It’s an ancient food, and it even makes an appearance in the Bible in an unleavened bread recipe (Ezekial 4:9).
Nutritionally speaking, millet is high in magnesium, manganese, and phosphorus. It is a healthy choice for cancer prevention and heart protection. It is high in fiber. And unlike most grains, which are acid-forming, millet is alkalizing to the body, which means it’s less likely to cause digestive difficulties than other grains.
Millet is one of my favorite whole grains. It’s fluffy and delicious — the perfect comfort food.
Like most grains, millet is a snap to prepare. Millet should be rinsed in a fine-mesh strainer before cooking. Simply combine one part rinsed millet to two parts water in a saucepan, bring to a boil, turn down the heat, cover, and simmer for 15 to 20 minutes or until all the water is absorbed. For more exotic preparations, check out our millet ideas. Enjoy!
Note: this piece first appeared in the May 2006 issue of Clark Wellness ForkBytes.
Serves 2 to 3
2 cups cooked quinoa
1/2 cup sliced or chopped cucumber
1/4 cup minced red onion
2 tablespoons chopped fresh scallion
chopped fresh mint and parsley to taste (tabbouleh traditionally uses a LOT of parsley and mint!)
juice of 2 lemons
1 to 2 tablespoons extra virgin olive oil
sea salt to taste
Combine the quinoa, cucumber, red onion, scallion, and herbs in a serving bowl and set aside. In a separate small bowl, whisk together the lemon juice, olive oil, and sea salt. Pour the dressing over the salad and mix well. Chill before serving.
Note: this piece first appeared in the May 2006 issue of Clark Wellness ForkBytes.
Quinoa is the quintessential spring grain (although it is available year-round). It’s light and fluffy, and it cooks up in just 10 to 15 minutes, making it perfect for warmer weather when you don’t want to have a hot stove going for a long period of time.
Quinoa is an ancient food that sustained South Americans in Peru, Chile, and Bolivia for over 5,000 years. Its nutrient profile is impressive. Unlike other grains, quinoa is a complete protein, containing all the essential amino acids; it’s also high in manganese, iron, magnesium, copper, and phosphorus.
To prepare quinoa, rinse the grain in a fine-mesh strainer and add to a pot of boiling water. Cover the pot, reduce the heat, and cook until all the water is absorbed (about 10 to 15 minutes). Use 1 part grain to 2 parts water. For more flavorful quinoa, try one of our delicious recipes! Yum!
Note: this piece first appeared as the May 2006 ClarkWellness.net Recipe of the Month.
Serves 2 to 3
This light and flavorful side dish with a hint of exotic spice is the perfect addition to a light, vegetable-based spring entrée. Cooking quinoa, a celebrated spring whole grain choice, with coconut milk and garlic infuses it with flavor, and toasted sesame oil finishes the dish beautifully.
1/2 cup quinoa
1/3 cup coconut milk
2/3 cup water
2 cloves garlic, minced
dash of cayenne pepper
sea salt to taste
1/4 cup finely chopped red pepper
1 tablespoon toasted sesame oil
Rinse the quinoa in a fine-mesh strainer. If desired, dry-roast the grain until fragrant, then set aside.
Combine the coconut milk and water in a small saucepan and bring to a boil. Add the quinoa, garlic, salt, and cayenne pepper. Bring back to a boil, cover, and reduce heat. Cook, covered, for 10 to 15 minutes.
Remove from heat and stir in red pepper and sesame oil. Cover. Let sit, covered, for 5 minutes, stir, and serve.
See step-by-step photos of this dish!
Thai-Style Coconut Quinoa
Note: this piece first appeared as the January 2006 ClarkWellness.net Recipe of the Month.
Serves 2
This is a wonderful way to have yummy, comforting, alkalizing millet in the colder months. I adore the combination of cumin and tamari almonds (available in the bulk or snack section of natural foods stores). You can also substitute raw almonds, sunflower seeds, or pepitas (pumpkin seeds) for the tamari almonds with delicious results. A little freshly grated ginger added to the pot with the millet and water is a nice addition, too!
1/2 cup millet, rinsed
1 cup water
2 teaspoons extra-virgin olive oil
1/2 teaspoon cumin
2 tablespoons chopped tamari almonds
sea salt to taste
Combine millet and water in a small saucepan over high heat. Bring to a boil. Reduce heat, cover, and simmer 20 to 25 minutes or until millet has absorbed all the water. Fluff millet with a fork and transfer to serving dish.
Drizzle extra-virgin olive oil over the millet and stir in cumin, almonds, and sea salt to taste. Serve warm!
See step-by-step photos of this dish!
Spiced Millet with Tamari Almonds
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!
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.
