1/2 c Chopped onions 1/2 c Chopped sweet green peppers 1 Garlic clove; minced 1 cn Tomatoes; undrained/in chunk 16 oz. can 1/2 ts Dried oregano 1/2 ts Dried basil 2 c Water 5 1/4 oz Barley; 3/4 cup A tasty side dish for almost any entree, this filling grain also reheats nicely in the microwave. In a medium saucepan over medium heat cook onions, green pepper, and garlic until lightly browned. Add small amounts of water if necessary to prevent drying. Add tomatoes spices and water. Bring to a boil. Stir in barley, reduce heat to low, cover and simmer 50 minutes until barley is tender and water is absorbed. Stir occasionally while cooking and add more water if necessary. Note: the original recipe called to saute the 1st three ingredients in olive oil(1T+1t) but I chose to eliminate it and eliminate almost 5 gms fat per serving. Nutrition (per serving): 177 calories Total Fat 1 g (5% of calories) Source: More Lean & Luscious by Bobbie Hinman & Millie Snyder, Page(s): 312 Date Published: 1988 : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80? |
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1/2 c Plain yogurt 2 ts To 3 tsp snipped fresh Cilantro or parsley Pinch of curry powder 1/2 c Dry roasted cashews 1/2 c Chopped cucumber 1/2 c Chopped red and-or green Sweet pepper 1/4 c Chopped red onion 2 Pita rounds; split crosswise In a medium mixing bowl stir together yogurt, cilantro or parsley, and curry powder. Stir in cashews, cucumber, sweet pepper and red onion. Spoon evenly into split pita rounds. Source: The Times-Colonist Sept 28/94 From the collection of Karen Deck |
4 c Cooked AM Quinoa 1/2 c Shelled pecans 1/2 c Chopped green onion 1/2 c Sliced black olives 3/4 c Sliced mushrooms 3/4 c Raisins – plumped in hot water — and drained 1/4 c Lemon juice 2 tb Tamari 1/3 c AM Unrefined Olive Oil 1/4 ts Pepper Mix first six ingredients together in a large bowl. In a separate container mix the last four ingredients. Pour the liquids over the salad and toss gently. For the best flavor let set in the refrigerator for about one hour before serving. Source: Arrowhead Mills “The Native Americans” tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias |
1 c Quinoa 1 14.5-oz can vegetable broth 2 tb Pine nuts 8 Cherry tomatoes, each cut Into eighths 2 Green onions, thinly sliced 1/4 c Finely chopped parsley 1 tb Finely chopped mint 1 tb Finely chopped cilantro 4 tb Fresh lemon juice 2 tb Olive oil 1/4 ts Salt 1. Put the quinoa in a fine sieve and rinse well with water. (This will remove the bitter coating of the quinoa.) Drain well. 2. Put into a large nonstick skillet and toast 3 minutes. Add the vegetable broth and bring to a boil. Cover, reduce the heat to medium-low, and cook 12 minutes. Drain well. Spread onto a paper-towel lined baking sheet or plate and let sit about 5 minutes to absorb excess liquid. Transfer to a bowl. 3. Put the pine nuts into a small skillet and place over medium heat. Time 5 minutes, shaking the pan occasionally, and remove from the heat. Let finishing toasting in the hot skillet. 4. Combine the quinoa, pine nuts, tomatoes, green onions, parsley, mint and cilantro. Combine the lemon juice, olive oil and salt in a small jar. Pour over the salad, mixing well. Refrigerate; bring the salad to room temperature before serving. |
2 c Cooked AM Quinoa 1 c Chopped parsley 1/2 c Chopped green onion 1 Garlic clove; pressed 1/2 ts Basil 1/2 c Lemon juice 1/4 c AM Unrefined Olive Oil 1/8 ts Sea salt (optional) 1/8 ts Pepper (optional) Whole lettuce leaves Mix first 9 ingredients and place in a salad bowl lined with washed lettuce leaves. Refrigerate for at least two hours to let flavor blend. Fresh mint and black olives make nice garnishes for this dish. Source: Arrowhead Mills “The Native Americans” tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias |
1 lg Onion, minced 1/2 ea Stick butter 1/2 lb Fresh mushrooms, sliced 1 c Pearl barley 1 t Salt 3 c Chicken broth (I use -vegetable) 1 t Thyme 1/2 t Marjoram 1/2 t Rosemary 1/4 t Sage 1/4 t Summer savory Preheat oven to 350 deg (F) In a large ovenproof pan, cook onion in butter for 3 to 5 minutes or until soft. Add mushrooms and cook for 3 minutes. Stir in pearl barley, salt, thyme, marjoram, crushed rosemary, sage, and summer savory. Saute over moderately high heat, stirring for 3 minutes to coat barley. Add hot broth and bring to a boil. Bake covered for 55 minutes in oven preheated to 350 degrees (F). |
3 c Cooked AM Buckwheat Groats – (Whole Brown) 1/2 c AM Cracked Wheat 1/2 c Diced red onion 1/3 c Diced celery 1/4 c Diced bell pepper 1/4 c Safflower oil 1 c Sliced mushrooms 1 c Diced tomatoes 1/3 c Slivered almonds -OR- sunflower seeds 1 ts Sea salt (optional) 1/4 ts Onion powder 1/4 ts Garlic powder 1/2 ts Chili powder 1/2 ts Poultry seasoning 1/2 ts Dried rosemary Combine the buckwheat groats and cracked wheat in a bowl and set aside. Saute the onion, celery and green pepper in the oil until light brown, seasoning with the onion and garlic powder. Add the mushrooms and brown. Stir in the tomatoes and stir for 2 minutes. Add the buckwheat mixture and mix well. Add the remaining ingredients and mix well. Put into a lightly oiled baking dish and bake for 30 minutes in a preheated 350 F. oven. Source: Arrowhead Mills “Hearty Main Dish Meals without meat” tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias |
1/2 c Vegetable oil 1/2 c Honey 1 t Vanilla extract 2 c Rolled oats (quick -or old fashioned -oatmeal, uncooked) 2 c Wheat flakes 1 c Sunflower seeds 1 c Raisins 3/4 c Sesame seeds 1/2 c Walnuts, chopped 1/2 c Coconut, flaked Preheat oven to 350 degrees F. Combine all the dry ingredients and mix well (do not break up the wheat flakes). Heat oil, honey and vanilla in a large saucepan. Remove from heat and mix in the other ingredients stir until everything is coated well. Spread into a 13×19-inch baking pan and bake at 350 degrees F. for 15-20 min or until golden brown. Allow to cool before removing from pan. NOTES: * A crunchy sesame seed granola — I got this recipe from the back of a page from a green engineering pad with a circuit diagram on the other side. Where it came from before that I do not know. Yield: About 6 servings. * These are much better than any store bought granola. I eat it as desert or carry it instead of gorp when backpacking. It is very good eaten straight, with no milk. : Difficulty: easy. : Time: 15 minutes preparation, 20 minutes cooking : Precision: no need to measure. : Pat Caudill : Tektronix, Inc., Portland, Oregon, USA : patc@tekcrl.tek.com tektronix!tekcrl.tek.com!patc : Copyright (C) 1986 USENET Community Trust |