Monday, June 1, 2020

Spicy African Peanut Stew

I made African Peanut Stew after I researched a handful of recipes and combined them into the dish I prepared. One thing I would do different next time, I would make it a little thinner.  I would add 1/2 the peanut butter and an extra can of tomatoes. Suggested changes NOTED in ingredient list below.



Ingredients:

  • 1 cup TEFF grain
  • 1 cup brown lentils
  • 1 tbsp olive oil or coconut oil
  • 6 cups of water
  • 2 cups of canned tomatoes (NOTE: I would add 4 cups)
  • 1 cup peanut butter (NOTE: I would add 1/2 cup)
  • 2 cups diced carrots
  • 1 tsp cinnamon
  • 1 tsp cloves
  • 1 tsp nutmeg
  • 1.5 tsp cayenne pepper
  • 1.5 tsp mustard seeds
  • 1.5 tsp caraway seeds 
  • salt and pepper to taste (at serving)
NOTE: If you do not like spicy ... start with 1/2 the quantity of spices. After you prepare the dish you can taste and decide if you wish to add the other 1/2. If you like REALLY spicy food, you may with to add even more!

Instructions:

  • Brown the teff, lentils, and spices in a warm pot (on low) with the oil 
  • Add water, stir to combine, bring to a boil, reduce to simmer, and cover
  • After 10 minutes, stir, and add the carrots and cook for another 5 minutes
  • After 5 minutes add the tomatoes and peanut butter, stir, and cook for about 10 minutes
  • Serve with a side of gluten free bread, gluten free croutons, or sprinkle with parsley

Sunday, May 31, 2020

Teff Chili

I made a batch of Teff recently and used it in several recipes. Making the batch ahead of time is a time saver when it comes to preparing the meals.

You can use canned beans or dry beans that you have already hydrated. If you use canned beans, drain and rinse them before adding to the pot. 


Ingredients

  • Olive oil ... just enough so items do not stick to the pot  
  • 1/2 cup diced onion
  • 6 cloves of garlic diced
  • 4 cups of beans (use a combination of black, pinto, and kidney)
  • 2 cups corn (I used frozen) If you use canned, drain the can before adding the corn to the pot.
  • 1 can tomatoes (I used fire roasted)
  • 2 carrots diced
  • 1 TBSP cayenne
  • 1 TBSP cumin
  • 1 TBSP paprika
  • 2 cups cooked teff

Instructions:

  • Satue onion, garlic, and carrot in olive oil for a few minutes
  • Add spiced and tomatoes and stir to combine.
  • Add bean, corn, and teff and stir to combine. 
  • Bring to a boil. 
  • Reduce to simmer, cover, and cook for about 20 minutes. 

Serving options:

  • Add salt and pepper to taste 
  • Gluten free bread
  • Top with avocado
  • Top with raw red onion
  • Top with gluten free tortilla chips

Thursday, May 28, 2020

Teff and Black Bean Meatballs

You can use canned black beans or hydrate dry beans for this recipe.


To save time, I prepared a batch of TEFF and BLACK BEANS and am using them in various recipes through the week. 


The meatballs can be prepared and ready to eat in 30 minutes or less. 


Ingredients:

  • 1 cup of cooked teff 
  • 2 cups of black beans (you can use a combination of black, pinto, and kidney)
  • 4 garlic cloves
  • 1/2 cup onions/shallots 
  • 1 1/2 TBSP Italian seasoning
  • 1/4 cup nutritional yeast
  • 1/2 TBSP crushed red pepper
  • Olive oil ... just enough to cook the meatballs 
  • 1/2 cup Sonar! Tortilla Chips (crumbled) NOTE: I used Sea Salt

Instructions:

NOTE: you can saute the onion and garlic in olive oil until translucent OR use them raw. Try it both ways and see what you prefer.
  • Combine ingredients into your blender or VitaMix and pulse until combined.I like to leave my meatballs with a few chunky pieces of bean. 
  • Shape into meatballs the size you prefer
  • Cook in a pan with just enough olive oil so they do not stick or bake in the oven or use an air fryer.




Add to soups, pasta, or eat as a meatball sandwich!



Monday, May 25, 2020

Millet Mung Bean Red Lentil Mix

I made a batch of millet and used it for several recipes. This recipe can be made in 30 minutes or less if the millet and mung beans are prepared ahead of time. The depth of flavors and textures in this dish is amazing...you will want to make it again and again.



Millet 2:1 ratio of water to millet (about 20 minutes to prepare)
Mung Beans 2:1 ratio of water to beans (takes 30-45 minutes)


Ingredients:

2 cups cooked millet
1/2 cup dry mung beans
1/2 cup dry red lentils
1 can of tomatoes (I prefer low salt varieties) (rinse can with 1/2 can of water to get all of the tomatoes out and add a bit more moisture)
1 inch of fresh ginger (peeled and diced)
1 tsp oregano
1 tsp cumin
1 tsp curry
1 tsp cayenne
1 cup nutritional yeast
4 cloves of garlic (diced)
1 red bell pepper (diced)
1 large carrot or 2 small (diced)
1/2 cup onion (diced)
olive oil ... so nothing sticks to the pan
salt and pepper to taste


Instructions:

  • Saute the onion, garlic, vegetables, and spices in a pan with olive oil 
  • Once they soften a bit (about 5-7 minutes depending on the size of your knife cuts) add the can of tomatoes + water, millet, mung beans, and red lentils
  • Stir to combine
  • When most of the moisture is absorbed, add the nutritional yeast and stir to integrate
  • Add salt and pepper to taste 
  • Serve alone, add tofu, or serve as a side dish for a veggie/vegan burger


Thursday, May 21, 2020

Ancient Grains Stuffed Squash

I made a batch of millet and used some to stuff an acorn squash. This recipe is one I love, it is a blank canvas that can be customized to fit the needs of many eaters!


Variations:

Use any hard shell squash as a base
Use plant based protein, veggie burgers (crumbled), or ground meat

Ingredients:

  • 2 acorn squash, halved lengthwise so they rest on their side in a baking dish
  • 1/2 cup grated parmesan or mozarella cheese
  • 4 tbsp ground sage
  • 1 cup low sodium vegetable broth
  • 2 cups ground protein (crumble vegan/veggie burgers, Beyond Meat crumbles, ground turkey, sirloin, or chicken)
  • 1/2 cup raisins
  • 1/2 cup diced onions,
  • 4 cloves garlic minced 

Instructions:

  • Carve squash to remove seeds (save for another recipe)
  • Carve out additional squash, dice and add to the pan (below) to integrate into the filling and to make a deeper "bowl" for the filling
  • Saute onions, garlic, and ground protein in just enough olive oil so nothing sticks to the pan
  • Add millet (prepared makes the recipe come together faster), broth, sage, diced squash, and raisins and cook until all liquid is absorbed
  • Add salt and pepper to taste to the base of the squash bowl
  • Evenly divide cheese to base of squash bowl
  • Add filling and bake (covered) at 350 for 30 - 60 minutes (until squash bowl is soft
  • Serve with a salad or gluten free bread







Tuesday, May 19, 2020

Millet Potato Falafel

I made a batch of millet and used some of it to make Millet Potato Falafel. I cooked the millet and the potatoes ahead of time. The preparation and cooking of the falafel took about 30 minutes. You can bake or fry your falafel. I pan fried mine this time.



Ingredients:

Part 1:
  • 1 cup cooked millet
  • 1 cup garbanzo bean flour

Part 2:
  • 1 cup cooked mashed potato/sweet potato (or mixture)
  • 1/2 cup chopped onion
  • 4 small or 2 large cloves of garlic (minced)
  • 1 tsp cayenne
  • 1 tsp cumin
  • 1 tsp caraway seeds
  • 1 cup garbanzo beans

Part 3:
  • salt and pepper to taste
  • olive oil to sautee/fry

Instructions:

  • Add PART 2 ingredients to a blender/food processor to combine
  • Remove from food processor and fold in ingredients from PART 1
  • Shape into desired size and fry/sautee/bake
  • Serve on a salad, in a pita, or on a playe
  • Serve with hummus, cabbage, shredded carrots, and rice


Millet Vegetable Burgers

I made a batch of millet the other day and turned some into Millet Vegetable Burgers. The burgers were moist, chewy, and held up well in a bun. You can make changes to the spices used to change the flavor profile.

Ingredients:

2 cups cooked millet (2:1 ration water to millet)
1/4 cup diced onion
1/4 cup salsa
4 large or 6 small cloves of garlic diced
2 large carrots diced or shaved
1 large zucchini diced
1 tsp turmeric
1 tsp paprika
1 cup garbanzo bean flour 
Oilve oil (just enough) to sautee burgers



Instructions:

  • Prepare the millet
  • Use raw vegetables OR sautee in olive oil until softened
  • Add the vegetables and spices to a blender/VitaMix and pulse until a rough chop is attained and ingredients mixed
  • Remove from the blender/VitaMix and add the millet and garbanzo bean flour. Stir to combine.
  • Form into patties the size you prefer and satuee ( I made 4 patties the size of my palm/hamburger bun)

 

Thoughts

Next time I might add gluten free panko to the exterior of the parry to add just a bit more crunch