Andrea Beaman Holistic Health Counselor


	Grains & Grain Products

Carrot Cous Cous Salad


	1 cup carrot/orange juice (can get in any health food store) 1/4 cup raisins or currants 1/2 tsp. cinnamon 1 tsp. olive oil 1/4 tsp. sea salt 1/8 tsp. black pepper 3/4 cup whole wheat cous cous 1/2 cup chickpeas, cooked 1/4 cup roasted almonds, chopped 2 tbsp. fresh parsely, minced 1 tbsp. fresh mint, minced Bring carrot/orange juice, raisins, cinnamon, sea salt and black pepper to a boil. Add cous cous, mix and turn off the heat. Cover and let sit for 5 minutes. In a mixing bowl combine cooked chickpeas, cous cous, roasted almonds, parsley and mint. Serves four.

Primo Pasta Putanesca


	8 oz dried whole grain pasta spirals (kamut, spelt, quinoa) 2 tbsp. olive oil 1 onion, peeled and sliced into ½ inch crescents 3 garlic cloves, peeled and minced 4-5 anchovy fillets 1 can Muir Glen diced tomatoes with basil and garlic ¼ cup water 1½ tbsp. capers 6-7 olives, pitted and sliced thin 2½ cups cauliflower florets 2 pinches sea salt Black pepper Grated raw milk parmigiano reggiano Bring water to a boil and cook pasta according to directions on the box (between 6-10 minutes). Saute onion and garlic in olive oil 2-3 minutes. Add anchovy fillets and break apart in small pieces as it cooks. Add tomatoes, water, capers, olive, cauliflower florets, sea salt and black pepper. Cover and cook 5-7 minutes or until cauliflower is soft. Drain cooked pasta. Ladle sauce over pasta and top with grated parmigiano reggiano. Makes four servings. Yield: 4 Servings Prep time: 10 minutes Cook time: 15 minutes Round Out the Meal: Mixed baby greens salad Kid Friendly: Kids LOVE pasta! Wine Pairing: Sauvignon Blanc

Tahini Noodles with Coconut Tempeh


	1 eight ounce package tempeh (fermented soy), cut into 1 inch cubes 2 tbsp. Coconut oil 1 eight ounce package soba or udon noodles 2 carrots, cut into thin matchsticks 4 heaping tbsp. tahini (ground sesame seeds) ¼ cup maple syrup ¼ cup brown rice vinegar ¼ cup shoyu (naturally fermented soy sauce) 2-3 dashes cayenne pepper 2 inch piece of ginger, peeled and chopped 1 cup water 2 scallions, minced In a frying pan on medium heat, sauté tempeh in coconut oil for 8-10 minutes or until crispy and brown on all sides. Add ½ cup water into the pan, cover and cook on medium/low heat for additional 10 minutes. While tempeh is cooking, bring a pot of water to boil. Drop in soba noodles and cook 7-10 minutes. Drain soba noodles and put into a large bowl with cooked tempeh cubes. In a small pot quickly blanch carrot matchsticks for 1-2 minutes. Drain and add the the bowl with noodles and tempeh. In a food processor combine tahini, maple syrup, brown rice vinegar, shoyu, cayenne pepper, and ginger. Puree until smooth and creamy. Add ½ cup water into the food processor and puree again until combined. Combine tahini sauce with soba noodles. Garnish with minced scallions. Yield: 4 Servings Prep time: 5-10 minutes Cook time: 20 minutes Round Out the Meal: Sauteed Bok Choy (with toasted sesame oil and shoyu) Kid Friendly: C’mon… kids LOVE noodles. Especially creamy noodles! Wine Pairing: Kaori Sake (light, fruity)

Bountiful Black Bean & Quinoa Salad


	2 cups black beans, cooked (can use canned beans) 1 cup quinoa, rinsed 2 cups water 1 red onion, peeled and minced 1 red pepper, deseeded and diced small 12 ounces, cooked chicken breast, shredded (drag a fork through cooked chicken breast to create shredded pieces) 1/4 cup cilantro Juice of 2 limes 2 tbsp. red wine vinegar 1 tbsp. maple syrup (or other sweetener) 1/3 cup olive oil 1 tsp. cumin Sea salt to taste Rinse quinoa. Bring quinoa and water to a boil. Cover and simmer on low flame for 12-15 minutes or until all water is absorbed. In a large bowl, combine cooked quinoa with beans, red onion, red pepper, cooked shredded chicken, and cilantro. Whisk limes, red wine vinegar, maple syrup, olive oil, cumin and sea salt. Pour dressing onto black bean and quinoa salad and mix thoroughly. Yields 6-8 servings.

Brown Basmati Pilaf


	1 tbsp. olive oil 1 leek, cleaned and diced 4-5 mushrooms, sliced thin 1 tsp. herbed sea salt seasoning 1 cup brown basmati rice, soaked overnight 1 3/4 cups water Saute leek for 1-2 minutes. Add mushrooms and herbed salt seasoning and saute for 2-3 minutes. Add rice and water and bring to a boil. Cover, reduce flame to simmer and cook for 40 minutes.

Brown Basmati Rice


	2 cups brown basmati rice, soaked overnight 4 cups water 2 pinches sea salt Discard the grain soaking water and bring rice and water to a boil. Add two pinches of sea salt, cover and simmer for 45 minutes.

Breakfast Porridge


	1 cup leftover brown rice 1 cup water 2 tbsp. rolled oats 2 tbsp. raisins or other dried fruit Dash of cinnamon 1 tbsp. maple syrup or other sweetner Splash of almond milk Bring rice, water, rolled oats, dried fruit and cinnamon to a boil. Cover and reduce flame to medium for 5-7 minutes. Add sweetener and a splash of your favorite milk.

Sizzlin' Stir Fried Rice and Veggies


	1 tsp. toasted sesame oil 1 inch ginger root, cut into matchsticks 1/4 cup water 1 onion, peeled and sliced thin 3/4 mushrooms, sliced thin 2 carrots, thin diagonals 1/4 head of cabbage, sliced thin 8 oz of tofu cubed (can use tempeh, chicken or beef strips) 2 cups brown rice, cooked 1 stalk broccoli, florets and stem (cut stem into 1/2 inch rounds) 1 tbsp. shoyu 1 scallion, minced Saute ginger in sesame oil for 1 minute. Add water, onion, carrot, cabbage, broccoli stems and mushrooms, and cook for 3-5 minutes. Add tofu cubes (or other protein). Place cooked rice and broccoli florets on top of the sauteed veggies, cover and cook for 3-5 minutes. Add shoyu and scallions and continue cooking for 2-3 minutes.

Rice Salad Italiano!


	1 cup water 1 red onion, peeled and diced 2 carrots, diced 1 yellow summer squash, diced 1/2 red pepper, diced 2 garlic scapes, diced 3 cups long grain brown rice, cooked 1/3 cup olive oil 2 tbsp. balasamic vinegar Juice and zest of 1 lemon 2 garlic cloves, peeled and minced 2 tbsp. fresh basil, minced 1/2 tbsp. fresh oregano, minced 1/4 tsp. sea salt 1-2 dashes of black pepper Bring water to a boil and quickly blanch onion for 30 seconds. Remove with a slotted spoon and let drain in a colander. Repeat the blanching process with carrots for 2-3 minutes, and squash for 30-60 seconds. Combine the cooked vegetables, diced red pepper, cooked rice and garlic scape. Whisk olive oil, vinegar, lemon juic, garlic, basi, oregano, sea salt and black pepper. Coat the salad evenly.

Wild and Zesty Rice


	2 cups wild rice blend 3 1/2 cups water sea salt 1/4 cup roasted walnuts 1 granny smith apple, diced 1/4 cup dried cranberries 2 celery stalks, diced Juice and zest of 1/2 an orange 1/2 cup olive oil 1/4 cup maple syrup 2 tbsp. shoyu Bring rice and water to a boil. Add a pinch of sea salt, cover, reduce flame to simmer and cook for 40-45 minutes. In a mixing bowl combine the cooked wild rice, walnuts, apple, cranberries and celery. Whisk together orange juice and zest, olive oil, maple syrup and shoyu. Combine with rice and vegetables.

Simple Summer Quinoa


	1 cup quinoa, rinsed 2 cups water Sea salt 1/4 cup cilantro, minced 1/4 orange pepper, diced 1 scallion, minced Olive Oil Lemon Bring quinoa and water to a boil. Add a pinch of sea salt, cover and simmer for 12 minutes. Combine with cilantro, pepper and scallion. Drizzle with olive oil and a squeeze of lemon.

Quinoa Tabouli


	1/2 cup parsley (packed down) 4-5 scallions 1/4 cup fresh mint leaves (packed down) Juice of 1 lemon 1/3 cup olive oil Sea Salt 2 garlic cloves, peeled and minced 3 cups quinoa, cooked 1 cucumber, deseeded and diced In a food processor pulse the parsley, scallion, mint, lemon, olive oil, garlic and sea salt until finely chopped. Combine with cooked quinoa and cucumber.

Millet with Sweet Corn

1 cup millet
3 cups water
1 pinch sea salt
2 ears fresh corn, kernels removed from the cob
6-7 chives, minced

Bring millet, corn and water to a boil. Add a pinch of sea salt, cover and simmer on a low flame for 30 -35 minutes. Garnish with chives.

Savory Quinoa Pilaf


	1 cup quinoa, rinsed 2 cups water 1 tbsp. olive oil 1 onion, peeled and diced 2 celery stalks, diced 3-4 shitake mushrooms, sliced thin 1 tbsp. fresh sage, minced (or 1 tsp. dried sage) 2-3 links turkey sausage, diced Sea Salt 1/4 cup dried cranberries Bring quinoa and water to a boil. Add a pinch of sea salt, cover and reduce flame to simmer for 12 minutes. In a frying pan, saute onion in olive oil for 2 minutes on a medium high heat. Add celery, shitake mushrooms and sage. Cook for 3-5 minutes. Add diced turkey sausage and cook for 2-3 minutes. Add sea salt to taste. In a large bowl combine cooked quinoa, sauteed vegetables and dried cranberries. Serves four.

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