Welcome to Week 2!
Main Dishes
This week, we are focusing on cooking main dishes with the goodies we found at the farmers market. Main dishes are the heart of our meal planning and probably what many people think of when figuring out what to make for dinner.
No pressure, right?!
As we continue to explore the farmers market - or your own garden - this week, I challenge you to try some new items. Maybe a different color of a common veggie or fruit - like purple cauliflower - or a different variety of a family favorite - such as a different type of onion. Or maybe try putting a new spin on a classic family dish.
But whatever you do, have fun with it and get creative!
Please remember, the goal of this challenge is to challenge yourself to try new things and get out of your comfort zone! There’s no right or wrong and no judgement!
Let’s get cooking!
Let’s talk about whole grains!
The key to creating spectacular dishes is often in the background. Many times, especially when focusing on using whole-food ingredients, the background includes some type of grain. Whole grains, meaning non-refined grains, are incredibly nutrient-dense and should be part of most people’s diets. Even if you’re gluten-free, there’s a lot of options for you!
Grains are complicated! Let’s take a look at a few different types of whole-grains and how to cook them.
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Quinoa
Quinoa is a pseudo-grain (it’s actually a seed) but we treat it like a grain. It is completely gluten-free. Here’s how to cook it:
1 cup uncooked quinoa
1/2 cups water or vegetable broth
Rinse the quinoa in a strainer and place it in a pot with the water or broth. Cover and bring to a boil. Reduce heat and simmer until liquid is absorbed, about 10 minutes. Use in recipes or as is. Let stand about 10 minutes without disrupting it. Fluff with a fork and serve.
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Rice
There are many different types of rice. Do some research before so you select the right variety. Cooking times may vary slightly. Here’s how to cook it:
1 cup uncooked rice
2 cups water or vegetable broth
Rinse the rice in a strainer and place in a bowl. Cover and let soak for one hour. Drain and place the rice in a pot with the water or broth. Cover and bring to a boil. Reduce heat and simmer until liquid is absorbed, about 25-30 minutes. Fluff with a fork and serve.
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Whole Oats
Whole oats or rolled oats are different than the quick-cooking variety. They are healthier because the good stuff has not been removed. Look for certified gluten-free varieties if you are cannot eat gluten. Here’s how to cook them:
2/3 cup oats
2/3 cups water or milk
Place oats in a pot with the water or milk. Heat the pot and continue to add water or milk until desired consistency is reached, 10-15 minutes. Be careful not to let the liquid completely absorb or the oats will burn!
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Buckwheat
Buckwheat is a gluten-free whole grain. It can be a great substitute for your bowl of oats in the morning! Here’s how to cook it:
1 cup uncooked buckwheat
1 3/4 cup water or vegetable broth
Pinch of sea salt
Rinse the buckwheat in a strainer and place it in a pot with the water and sea salt. Bring to a boil. Reduce heat and simmer until liquid is absorbed and grains are tender (about 20 minutes). Add milk to keep buckwheat from sticking to the pan and to create a more creamy consistency. Stir and serve.
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Wild Rice
Wild rice is a nutritional powerhouse! It is well worth the price and adds a new dimension to your cooking. Here’s how to cook it:
1 cup uncooked wild rice
2 1/2 cups water or vegetable broth
Pinch of sea salt
Rinse wild rice in a strainer and place in pot with water or stock and salt. Cover and bring to a boil. Reduce heat and simmer until liquid is absorbed (about 40-45 minutes). For softer rice, add more water and a longer cooking time. Fluff with a fork and serve.
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Hulled Barley
There are two types of barley - hulled and pearled. Hulled is considered “healthier” because it has not had all the good stuff removed. Here’s how to cook it:
1 cup uncooked barley
2 1/4 cups water or vegetable broth
Rinse grain in a strainer and place in a bowl. Cover with water and soak for at least one hour. Drain and place in a pot with the water or broth. Cover and bring to a boil. Reduce heat and simmer until liquid is absorbed (about 55 minutes). Fluff with a fork and serve.
Cooking Demo:
Basic Quinoa
Quinoa is a pseudo-grain (it’s actually a seed) but we treat it like a grain. It is completely gluten-free and a great source of protein, fiber, and many other nutrients. Quinoa can be used as a substitute for rice in many dishes. Herbs and spices can also be added when cooking quinoa to add another level of flavor. This is especially delicious if you are planning to eat quinoa on it’s own as a stand-alone side dish. Look for quinoa in a variety of colors such as red, black, and pink!
Here are your two bonus recipes for week 2. These are in a PDF so they can be easily printed and saved with your other favorite recipes!
This week’s recipes include my favorite Black Bean Burger, Simple Spaghetti with Garlicky Kale and Arugula, and Basic Buckwheat.
Need a few ideas to get you started?
Watermelon juice? Berry Melon Power Smoothie? Braised Kale with Apples? Yes, please!
Check out the full recipe collection from Full Bloom Acres. You will find lots of delicious, plant-based recipes that are quick and easy to put together. Most of them use ingredients you can find at most farmers markets! Recipes are frequently added so be sure to stop back when you need some inspiration!
