Lentil Minestrone à l'Italian

 Add fresh organic vegetables, some grains and enjoy a summer soup.

Minestrone di lenticchie (Italian)

Serves 4-6

~Use organic ingredients as best as possible.~

olive oil

1 chopped onion

chopped carrots

sliced: red or yellow bell pepper, zucchini and celery

2 cloves of minced garlic

2 Tbs. (30 g) tomato paste

Italian seasoning

2 chopped tomatoes

5 cups (1.200 ml) vegetable broth

1 cup (130 g) lentils

spinach

3/4 cup (95 g) gains...

  guten: farro, wheat berries, or spelt 

  gluten-free: quinoa, brown rice, or buckwheat groats (kasha)

2 bay leaves

2 Tbs. (30 ml) red wine vinegar

parsley

optional: red pepper flakes

uno 1. Heat oil over medium heat.

due 2. Sautéed the onions and carrots.

tre 3. Add the other vegetables and garlic.

quattro 4. Stir in the tomato paste and seasonings.

cinque 5. Add the lentils, grains, and bay leaves.

sei 6. Bring to a boil, reduce the heat to medium-low, and simmer, covered for about 30 minutes.

sette 7. Add some broth or water if it is too thick.

otto 8. Remove the bay leaves.

nove 9. Stir in the spinach and vinegar. Cook until the spinach wilted.

dieci 10. Serve garnish with parsley.

Buon Appetito!

Try some other soaps: https://veggiefernandezs.blogspot.com/search/label/soups

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Spinach and Barley or Farro Pesto

 I always seem to buy more spinach and never finish it. I needed pesto sauce for a pasta dish...hence-Mike

Pesto di spinaci e orzo (Italian)

Serves 4 dishes

A. Ingredients: 

2 cups (60 g) organic spinach

1/2 cup (65 g) thawed, organic frozen peas

1/4 cup (30 g) organic toasted nuts, example pine or cashew

1/4 cup (60 ml) olive oil

1/4 cup (55 g) parmesan or diary-free cheese

organic garlic

1. Pulse in a food processor

B. Grains:

2 cups (330 g) cooked, organic barley or farro (Both are not gluten-free.)

1. barley

 (a) 6 cups (1440 ml) water or organic stock + pinch of sea seat + barley

 (b) Bring to a boil over high heat.

 (c) Lower the heat and simmer cover, about 25 minutes

 (d) If there is little liquid in the pan, let it sit for 10 more minutes. If there is a lot of liquid, drain over the sink.

 (e) Fluff with a folk.

1. farro:

 (a) Fill a medium pot half full of water or organic stock.

 (b) Bring to a boil and add the farro.

 (c) Reduce the heat and simmer until it is tender, chewy and still al dente bite, about 

  (1c) pearled farro: 15-20 minutes

  (2c) semi-pearl: 20-30 minutes

  (3c) whole farro: about 40 minutes

 (d) Drain and spread on a large plate or sheet pan to cook and dry, 20 minutes.

C. Toss the grains with the spinach mixture.

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Four Ancient Grains to Try

Unlike modern GMO wheat or corn, research suggests that some ancient grains contain anti-inflammatory properties. (deliciousling.com)

amaranth

gluten-free

amaranth flowers

It became domesticate nearly 8000 years ago by the ancient Aztecs!

It is high in protein, magnesium, and iron.

1 cup (240 ml) = 14% daily folate 

Creamy Porridge

1 cup (240 ml) amaranth

3 cups (720 ml) water

organic fruit

organic honey

1. Simmer for 20 minutes, stir occasionally

2. Add any fruit and drizzle with honey

buckwheat

gluten-free

buckwheat flower

It was first cultivated 4000 BCE!

Note: It is not a wheat; it is a fruit seed related to rhubarb.

It contains: magnesium, phosphorus, manganese and vitamins niacin and B6 + fiber.

Creamy Porridge

2 cups (480 ml) water

1 cup (240 ml) water

1. Bring to boil.

2. Simmer 12-15 minutes

3. Let it stand 5 minutes.

Kasha (Russian & Ukrainian: каша)

1. Add to cooked porridge, sautéed onions and mushrooms.

2. Add to pasta.

3. Season with chopped parsley and black pepper to taste.

Try: "Buckwheat Patties"
http://veggiefernandezs.blogspot.com/2015/03/buckwheat-patties.html

millet

gluten-free

millet plant

It is an important crop in India, Africa, and China.
It is high in magnesium and antioxidants.

Porridge
1. Toast 1 cup (240 ml) millet in a dry pan for 5 minutes.
2. Add 2 ¼ cups (600 ml) boiling water, cover, simmer about 15 minutes.
3. Let it stand 10 minutes.

Try: "Millet Salad"
http://veggiefernandezs.blogspot.com/2015/03/millet-salad.html

guinoa

gluten-free

quinoa plants

It was domesticated 3-4ooo years ago as a stable food for ancient Incans.

kinwa (Quechua: the mother grain)

It contains essential amino acids, protein building blocks for the body.

Porridage

1 cup (240 ml) rinsed quinoa 

2 cups (480 ml) water

1. Bring to a boil, cover, and simmer 10-15 minutes, until all the water is absorbed.

Try "Toasted Quinoa with Kale"
http://veggiefernandezs.blogspot.com/2015/03/toasted-quinoa-with-kale.html

teff
gluten-free

teff stocks

Between 4000-1000 BCE, teff originated in Ethiopia and Eritrea.

 ጤፍ^? /ṭēff/ (Amharic: "lost" because of the 1mm size grain)

It is packed with protein and dietary fiber.

1 cup (240 ml) cooked teff = 123 mg calcium (more than any other grain)

Basic

1. Bring 2 cups (480 ml) water to a boil.

2. Add ½ cup (120 ml) teff, cover, and simmer 15-20 minutes, stir occasionally.

3. In a bowl, add organic fruit(s)

Other usages

-cooked teff into baked goods

-add raw teff to breakfast cereal and sauces

-sprout the seeds, takes 36 hours, and use in salads, mixed into patties, etc.

-"Teff Muffins with Ginger and Pear"

http://veggiefernandezs.blogspot.com/2015/03/teff-muffins-with-ginger-and-pear.html

more information about teff: "Nutritional Information"

http://veggiefernandezs.blogspot.com/p/getting-to-know-your-vitamins.html

kamut

trademark name of khorasan wheat
-not gluten free-

khorasan wheat stocks

kmt (ancient Egyptian: "wheat")

It has a nutty, buttery taste.

It is high in selenium and zinc.

Basic

1. Soak 1 cup (240 ml) kamut grains in water overnight.

2. Drain and add 3 cups (720 ml) water.

3. Bring to a boil, cover, and simmer about 45 minutes.

4. Add to salads or stuff organic bell peppers.

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Buckwheat Patties

Great to have any time of the day!

Makes 6 patties

1 ¾ cups (420 ml) cooked buckwheat

1 cup (240 ml) orangic black beans, rinsed and drained

1 beaten orangic egg

2 Tbs. (30 ml) chopped cilantro or parsley

½ cup (120 ml) chopped organic free onions

¾ Tbs. (10 ml) gluten-free tamari, soy sauce, or amino acid-gluten free

pinch of cayenne pepper

olive oil

1. In a blender, mix together all ingredients except the oil for a few seconds

2. Coat a large skillet or griddle with oil and place over a medium-hight heat.

3. Mold the buckwheat mixture into six patties.

4. Cook for 4-5 minutes on each side, until browned.

5. Serve with:

• over-easy organic eggs
• avocado
• mustard
• organic yogurt
• cheese
• with or without 100% whole-wheat buns
• etc.

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Toasted Quinoa with Kale

Try a different salad by using quinoa and kale*.

Serves 4

1 cup (240 ml) quinoa, washed and drained

½ tsp (2,5 ml) sea salt

2 Tbs. (30 ml) olive oil

1 ¾ cups (420 ml) boiling water

3 minced garlic cloves

4 cups (960 ml) lightly packed chopped kale leaves

1 Tbs. (15 ml) organic lemon juice

⅓ cup (80 ml) toasted pin nuts or slivered almonds

1. Dry-roast quinoa in a skillet, stir until a golden color, about 6 minutes.
2. Transfer to a saucepan, add sea salt, 1 Tbs. (15 ml) oil, and boiling water.
3. Reduce heat to low, cover, and simmer 20 minutes.
4. Let it stand 5 minutes, then fluff with a folk.
5. In a deep skillet over medium-hight heat, add 1 Tbs. (15 ml) oil and garlic.
6. Sauté 30 seconds.
7. Add kale, sauté until leaves are deep green and tender, 3-4 minutes.
8. Stir in the quinoa, lemon juice, nuts, and black pepper to taste.






*Kale is packed with folic acid, calcium, iron, and vitamin A.
Eat it:

• raw
• chopped or slice leaves
• add toasted sesame oil
• make kale chips
• with sautéed in olive oil, slivered garlic, and organic lemon juice
• in smoothies 

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Teff Muffins with Ginger and Pear

Spicy muffins with iron, calcium, and protein + fruit for breakfast!

Makes 12 muffins

Preheat oven 375℉ (245℃)

⅓ cup (80 ml) teff flour*
olive oil spray
1 cup (240 ml) regular all-purpose flour OR gluten-free flour [leave out the baking powder, baking soda, and salt]
1 tsp. (5 ml) organic baking powder
¼ tsp (1,2 ml) each: organic baking soda and sea salt
½ tsp (2,5 ml) ground cinnamon
⅓ tsp. (1,7 ml) organic light brown sugar
⅓ cup (80 ml) rolled oats (gluten free if needed)
1 organic lightly beaten egg
⅔ cups (160 ml) plain organic yogurt, Greek yogurt or almond gluten free yogurt
1 tsp. (5 ml) vanilla extract
2 tsp. (10 ml) grated ginger
1 medium organic pear, chopped = ⅔ cups (160 ml)
optional: 4-5 Tbs. (60-75 ml) chopped crystallized ginger

1. Lightly spray the muffin tins with oil.
2. Sift together in a bowl:
 (a) teff flour, all-purpose, baking powder, baking soda, cinnamon and salt. 
 (b) OR teff flour, gluten-free flour, and cinnamon
3. Stir in the brown sugar and oats.
4. In another bowl, whisk together: egg, yogurt, vanilla, and ginger.
5. Add wet ingredients to dry ingredients, stir until just combined.
6. Fold in pear and optional crystallized ginger.
7. Fill muffin tins about three-fourths full.
8. Bake 14-16 minutes. Check to see if it is done by inserting a toothpick and it comes out clean.
9. Cool muffins in the pan or  on a wire rack for 5 minutes.

*If using whole-grain teff, grind the teff seeds to make flour.

-modified "Delicious Living"

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