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 spices 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

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!

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

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

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

 

 

 

 

 

 

Adding CHIPS to the Recipe

I did add gluten free chips (Kibo Chickpea Chips Pico De Gallo) to the exterior to add flavor and texture. Pictured below.

Afghan Kidney Bean Curry (Lubya)

The other day I was searching for recipes using kidney beans beyond the tried-and-true chili or three bean salad recipe and found a few recipes for Afghan Kidney Bean Curry.

I made a few changes to the recipe based on my food allergies and the ingredients available to me. The dish has a flavor profile different from that I normally cook with so it was a refreshing change!

Ingredients:

• Olive oil or coconut oil ... just enough to make things not stick
• 3 cups of kidney beans
• 1 cup of vegetable broth (I prefer low salt)
• 1/4 cup diced onion or shallot
• 4 cloves of garlic minced
• 1 can of diced tomatoes ( I used low salt)
• 1 TBSP caraway seed
• 1 tsp cumin

Instructions:

In one pan:

• Heat cumin and caraway seeds in oil for a minute or two to bring out the flavor
• Add can of tomatoes, stir, and sautee for about 5 minutes to integrate spices in tomato mixture

In a separate pan:

• Sautee onions and garlic in oil until translucent
• Add beans and broth and bring to a boil
• Reduce to simmer for 5 minutes
• Add tomato mixture from the first pan
• Cover and simmer for 5-10 minutes to reduce liquid and combine flavors

Serve:

• Serve over rice ( I used brown rice)
• Many of the recipes I read suggested adding fresh mint leaves on top  

Sesame Ginger Pasta

I love using ginger in recipes. Today I added in tahini to bring in sesame flavor and a creamy texture to my pasta sauce. The ginger was not as strong as it would have been without the tahini, but it stood out in the dish. I am NOT a creamy pasta fan. This pasta was just creamy enough to coat the noodles, but not soupy.

Ingredients 

A generous serving for 2 ... or serves 2 with leftovers.

• 3 cups dry pasta (I used BANZA)
• 1 1/2 cups chickpeas(if using a can ... rinsed and drained)
• 1 1/2 cups diced vegetables
• 2 cloves of garlic (diced)
• 1/4 cup of onions (diced)
• Olive oil ... just enough so nothing sticks to the pan

 

 

Sauce:

• 1/4 cup tahini
• 2 TBSP diced fresh ginger (or more if you wish more spice)
• 1 tsp rice vinegar/apple cider vinegar
• 1/4 cup water

Instructions

• Sautee the onions and garlic until translucent
• Add the vegetables and satuee just a bit, keep a bit al dente
• Add the chickpeas and sauce
• Stir to combine
• Prepare the noodles
• Drain the noodles, reserving just a SMALL portion of the liquid to add to the vegetables along with the noodles
• Stir to combine and until liquid is absorbed 
• Serve with sprinkles of sesame seeds and pepper

Hoppin' John Inspiration

I started looking for recipes for black eyed peas and noticed several recipes for Hoppin' John. I made this recipe after reading several recipes based off a traditional Hoppin' John recipe.

NOTE: The recipe is QUICK to make if the rice and black eyed peas are prepared ahead of time.

Ingredients:

• 3 cups black eyed peas
• 2 cups of cooked rice
• 1 cup low sodium vegetable broth 
• 1 red bell pepper diced
• 6 cloves of garlic
• 1/2 cup diced onion
• 1/2 tbsp chipotle pepper + 1/2 tbsp chili powder or 1 tbsp cajun seasoning
• just enough olive oil so nothing sticks to the pan

 

 

Instructions:

Sautee the onion, garlic, and  bell pepper
Add spices, broth, peas, and rice to the pan
Stir and cook until liquid is absorbed

Kasha Grain Bowl

I am enjoying trying out new recipes while I have more time to play with my food. The most recent experiment was a GRAIN BOWL featuring Bob's Red Mill Kasha (Roasted Buckwheat Kernels). I added chickpeas and roasted carrots with tarragon.

NOTE: This recipe is a great way to use leftovers. you can use veggies and protein that are already prepared. Each member in the family could have a different bowl and flavor their bowl the way they want it for that particular meal!

For this recipe I roasted the veggies ahead of time. I used chickpeas that I hydrated. If you use canned, rinse and drain the chickpeas.

 

 

 

 

Ingredients to Serve 2:

1 cup Kasha
1 egg or egg replacement ( I use make flax eggs)
1 tbsp butter or vegan butter substitute or olive oil
salt and pepper to taste
1/4 cup onion/shallot
4 cloves of garlic minced
3/4 cup protein per bowl
3/4 cup veggies per bowl

Instructions: (30 minutes or less)

• Prepare Kasha according to package directions 
• Bring 2 cups of liquid to a boil
• Combine kasha and egg (egg replacement) in a bowl
• Sautee kasha, onion, and garlic in oil until kasha breaks apart and onion is translucent
• Add boiling water to the kasha, stir, cover, and reduce heat to low until liquid is absorbed.
• Serve in a bowl with protein and veggies of your choice
• You can drizzle on a sauce of choice at serving or add seeds for crunch

Butternut Buckwheat Burgers

I am enjoying playing with my food and trying new recipes while I follow the stay at home orders. Perhaps some of the new recipes will become staples in our cooking routine once things get back to a schedule that somewhat resembles early 2020.

My blank canvas was Bob's Red Mill Buckwheat Groats. Bob's Red Mill promotes buckwheat as part of their a "Grains of Discovery"line. Their buckwheat is gluten free, non-gmo, and organic.  The buckwheat is easy to prepare as it is a 2:1 ratio of water to buckwheat groats.

I made a double batch of buckwheat and used my leftover buckwheat to make the delightful burger recipe I am posting here.

 

 

 

Ingredients (4 medium/large burgers or 6 to 8 sliders) 

• 2 cups of cooked buckwheat groats
• 2 cups of roasted butternut squash
• 1 tsp chili powder
• 1/2 tsp oregano
• 1 tsp paprika
• salt and pepper to taste
• 1/4 cup diced sweet onion (raw or sauteed with the garlic until translucent) 
• 4 cloves of garlic diced (or 2 tbsp)
• Gluten free flour or gluten free panko to coat the patties (I used walnut flour for this recipe)
• Olive oil (just enough to make the  patties not stick to the pan)

Instructions:

• If the buckwheat and butternut squash are cooked, all you have to do is assemble the ingredients. Otherwise, prepare the buckwheat and roast the butternut squash (roast at 350 for 30-45 minutes depending on size of the squash).
• Combine all ingredients
• Form into patties the size you prefer and coat with the gluten free flour/bread crumb mixture.  
• Sautee for 3-5 minutes on each side
• Serve on a gluten free bun (I used Schar Ciabatta Rolls in this picture) with hummus, ketchup and mustard, or toppings of choice

NOTE: If you wish patties that stick together even more, prepare 2 flax eggs and include in the mixture. (1 TBSP ground flax seeds + 3 TBSP water ... combine ...l et rest 5 minutes = 1 egg)