Category: Grains

Tahini Granola

Serves: 10

Source: Adapted from My New Roots

Ingredients

  • 4 cups Bob’s Red Mill barley flakes + 1 cup old-fashioned oatmeal
  • 2 cups unsweetened flaked coconut
  • 1/2 cup cashews roughly chopped
  • 1/2 cup whole raw almonds roughly chopped
  • 1/2 cup pumpkin pepita seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup sesame seeds
  • 1/3 cup virgin coconut oil
  • 1/3 cup tahini
  • 1/3 cup honey
  • 1 tsp.  pure vanilla extract
  • the finely grated zest of 1 orange
  • 1/2 tsp kosher salt
  • 1 cup raisins
  • 1 1/2 cups dried cranberries
  • 1/2 cup pitted dried dates roughly chopped

Instructions

  1. Preheat oven to 350°F / 180°C. Combine barley flakes, oatmeal, coconut, cashews, almonds, pumpkin seeds, sunflower and sesame seeds in a large bowl using your hands to combine thoroughly. Combine coconut oil, honey, tahini, vanilla, orange zest and salt in a small pan and bring slowly to the boil, stirring constantly until melted and combined. Pour over dry ingredients and mix well.
  2. Transfer to a large deep baking sheet and bake for 25-30 minutes, stirring every 10 minutes, until toasty and golden brown. Stir the edges well each time so they don’t burn! Remove from the oven and set aside to cool. Stir in the dried fruit and transfer to a large glass jar or airtight container. Will keep for 2-3 weeks as long as airtight.

Ultimate Granola

Serves: 12 servings

Source: Sliced Ginger

Ingredients:

  • 3 Cups Gluten Free Rolled Oats
  • 1 1/2 Cup Unsweetened Flaked Coconut
  • 1/2 Cup Raw Almonds, roughly chopped
  • 1/2 Cup Raw Walnuts, broken in halves
  • 1/3 Cup Raw Pumpkin Seeds
  • 2 Tbsp Chia Seeds, ground
  • 1/3 Cup Raisins
  • 1 Tsp Vanilla Extract
  • 1 Tsp Cinnamon
  • 2 Tbsp Coconut Oil
  • 1/2 Cup Almond Butter
  • 1/4 Cup Maple Syrup
  • Fresh fruit, optional for garnish

Instructions:

  1. Preheat the oven to 300°C and line a baking tray with parchment paper.
  2. In a small pot heat the almond butter, coconut oil, maple syrup and vanilla extract on low until soft and well combined (about 5 minutes).
  3. In the meantime, in a large bowl mix the oats, coconut flakes, almonds, walnuts, pumpkin seeds, chia seeds and cinnamon. Pour the melted mixture into the dry ingredients and stir until coated.
  4. Spread the mixture on the baking tray in an even layer and bake for 20-25 minutes, stirring halfway. Keep an eye on it so it doesn’t burn (oven temperatures vary). It should become slightly crisp and have a golden colour when done. Remove from the oven and let cool.
  5. Once cooled add the raisins (or other dried fruit of choice) and mix. To serve, top with fresh fruit, almond milk or yogurt. It will keep up to two weeks in an airtight jar. Enjoy.

Roasted Sweet Potato and Farro Salad

Serves: 2 – 4

Source: Cookie and Kate

Ingredients:

  • 3/4 cup of farro
  • 1 large or 2 small sweet potatoes, sliced into 1 inch cubes
  • 2 teaspoons of ground sumac
  • 3 cups of chopped kale, ribs removed and chopped into bite size pieces
  • 1 small red onion, halved and thinly sliced
  • 2 tablespoons rice vinegar or white wine vinegar
  • 2 tablespoons of sugar or maple syrup
  • 1 medium lemon, juiced
  • 1 handful of fresh mint leaves
  • 3 tablespoons of toasted pumpkin seeds
  • 1/3 cup of crumbled feta

Instructions:

  1. Preheat oven to 400 degrees F.
  2. To cook farro, bring a large pot of water to a boil over high heat. Add farro, the reduce heat and let simmer for 20 minutes until farro is still chewy. Drain excess water and set aside.
  3. To pickle onions, combine sugar, vinegar and half a cup of water with onions in a small saucepan. Cook over medium heat for 4 to 8 minutes. Remove from heat and set aside.
  4. Line a large rimmed baking sheet with parchment. Place cubed sweet potatoes on lined baking sheet, drizzle with oil and toss with sumac. Roast for about 35 to 40 minutes until they are caramel iced and fork tender.
  5. Add chopped kale to cooked farro and drizzle with oil and stir to combine.
  6. Drain excess liquid from onions and add to farro mixture. Add roasted sweet potatoes and squeeze entire lemon into farro, kale and sweet potatoes. Stir to combine and season with salt and pepper.
  7. Divide into individual bowls and top with mint leaves, toasted pumpkin seeds and crumbled feta.

Barley Bowl with dates and roasted vegetables

Serves: 4

Source: Ricardo, Winter 2018

Ingredients:
Roasted Vegetables

  • 2 beets, peeled and cut into 12 wedges
  • 1 small butternut squash, peeled and cubed
  • 1 small onion, cut into wedges
  • 1 pound small carrots, halved length wise
  • 2 tablespoons olive oil

Barley

  • 1 cup barley
  • 2 tablespoons olive oil
  • 1/2 cup dates, pitted and diced
  • 1/2 teaspoon Garam masala
  • 1 tablespoon lemon juice
  • 1/2 cup plain Greek yogurt
  • 1 small green apple, julienned
  • 1/4 cup toasted pecans, chopped
  • basil leaves, for garnish

 

Instructions:

  1. With the rack in middle position, preheat oven to 425. Line baking sheet with parchment.
  2. On prepared baking sheet, toss vegetables with oil and season with salt and pepper. Roast for 45 minutes or until vegetables are golden brown.
  3. Meanwhile, cook barley in a pot of salted boiling water for about 35 minutes or until tender. Drain and rinse under cold water.
  4. In a non-stick skillet or wok, sauté the barley in olive oil for about 2 minutes. Add the dates and garam masala. Continue cooking for 2 minutes. Add the lemon juice and season with salt and pepper if needed.
  5. Serve barley in bowls with roasted vegetables. Top with yogurt, apple, pecans and basil.

Quinoa with Peppers and Beans

Serves: 4

Source:

Serves: 4
Source:

Ingredients:

  • 1 cup quinoa
  • 2 1/2 cups vegetable broth
  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon finely chopped peeled fresh ginger
  • 3/4 teaspoon whole cumin seeds
  • 2 medium red bell peppers, cut into thin strips
  • 1 large onion, cut into thin wedges
  • 1 can (14-19 ounces) black beans, rinsed and drained
  • 1/4 cup chopped fresh cilantro

Instructions:

  1. Place the quinoa in a fine-mesh strainer and rinse under cold running water until the water runs clear.
  2. Bring 2 cups of the broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Reduce the heat to low, cover, and simmer for 20 minutes, or until tender.
  3. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the garlic, ginger, and cumin seeds and cook, stirring, for 2 minutes, or until fragrant. Add the bell peppers and onion and cook, stirring, for 8 minutes, or until tender. Stir in the beans and the remaining 1/2 cup broth and cook for 2 minutes.
  4. Fluff the quinoa with a fork and stir in the cilantro. Place in a serving bowl and top with the pepper mixture.

Quick Bean and Vegetable Couscous or Bulgar Pilaf

Serves: 4 Servings

Source: The New Whole Grain Cookbook

Serves: 4 Servings
Source: The New Whole Grain Cookbook

Ingredients:

  • 2 tablespoons of olive oil
  • 1 large carrot, shredded
  • 1 large onion, chopped (about 2 cups)
  • 2 cloves of garlic, minced
  • 1 14 ounce can of canned diced tomatoes, drained
  • 1/4 teaspoon of fresh ground pepper
  • 3/4 teaspoon of salt
  • 1 15 ounce can of black beans or white beans, rinsed
  • 1 1/4 vegetable stock or water
  • 1 cup of whole wheat couscous or Bulgar
  • 1/4 fresh parsley
  • 4 ounces of aged cheese, shredded

Instructions:

  1. Heat olive oil in a 4 quart saucepan with a tight fitting lid. Add carrot and onion and saute over medium heat until soft and golden.
  2. Add the garlic , tomatoes, pepper, salt, and beans. Saute, stirring gently until everything is heated through.
  3. Add stock or water, push the veggies to the side and bring the liquids to a full boil. Turn off the heat, add couscous , stir once quickly and cover tightly. (If using Bulgar, return to a full boil. cover tightly, and simmer for 10 minutes, then take off the heat.
  4. Let the pot stand uncovered, at room temperature for 10 minutes to absorb the liquids and flavours. Add parsley and cheese and fluff with a fork. Serve warm.

Sun-Dried Tomato and White Bean Risotto

Serves: 4

Source: Canadian Living Make it Tonight

Serves: 4
Source: Canadian Living Make it Tonight

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp dried Italian herb seasoning
  • 1/4 tsp pepper
  • 1 cup arborio or other short-grain rice
  • 2 1/2 cups hot vegetable stock
  • 1 can (19 oz/540 mL) navy (white pea) beans, drained and rinsed
  • 1/2 cup chopped drained oil-packed sun-dried tomatoes
  • 1/2 cup grated Parmesean cheese

Instructions:

  1. In a large saucepan, heat oil over medium heat; fry onion, garlic, Italian herb seasoning and pepper, stirring occasionally, until softened, about 3 minutes.
  2. Add rice, stirring to coat. Add stock and bring to a boil. Reduce heat to low; cover and simmer, stirring once, for 10 minutes. Stir vigorously for 15 seconds. Simmer, covered, for 5 minutes.
  3. Stir in beans; simmer, covered, until rice is creamy and slightly firm to the bite, about 2 minutes.
  4. Stir in sun-dried tomatoes and Parmesean cheese.

During steps 2 and 3, make sure that the rice does not dry out and stick. Add extra hot water if necessary.