Sea Cliff Nutrition Committee. The Apple People

Sea Cliff Nutrition Committee. The Apple People

Tuesday, November 23, 2010

More Handouts from our Speaker on Nutrition - Great Grains - Pt 2

If you missed Wed. night's speaker, here the next installment of our handouts:

The things you can do with one pot of rice! (or other favorite grain) Sunday through Tuesday night

Sunday dinner:
Brown rice, served with meat or fish and steamed veggies.
(½ cup dry rice makes 1 cup cooked rice. Allot 1 cup of cooked rice per person per recipe to see what you eat. If you’ve got too much, invite a friend for some rice pudding at the end of the week!)
*Put adzuki beans to soak (2 cups dry beans makes approximately 6 cups of cooked beans and will serve 6-8 people. You can freeze cooked beans if you end up with too many.)

Monday breakfast:
Rice porridge
(*Put beans to cook)

Monday dinner:
Beans and rice (mix cooked rice with cooked beans) served with roasted squash and sautéed greens.

Tuesday breakfast:
Egg scramble with rice, spinach + mushrooms (wrap this in a tortilla for a breakfast burrito)

Tuesday dinner:
Veggie rice stir-fry with leftover beans, chopped meat, tofu or tempeh
Rice salad
Dessert: rice pudding!


Breakfast rice porridge:
Put cooked rice in a pot, and cover with water. Add a couple cinnamon sticks, and your favorite warming spices (cardamom, cloves, garam masala), add dried fruit (cherries, raisins, cranberries, gogi berries), add nuts and sesame seeds, and a drop of vanilla extract if you like. Let cook as long as you can, 7-15 minutes on medium or low heat (you do not want the heat too high, or your rice will get dry). When you are ready to eat, add maple syrup, and your favorite milk (cow’s milk, rice, soy, almond, hazelnut, oat) and enjoy!

Egg scramble with rice: (serves 2)
4 eggs
1/3 cup cooked rice
¾ cup chopped greens (spinach, collards, kale, etc.)
salt and pepper to taste
Chop greens into thin strips. Put olive oil or butter in a hot sauté pan (medium high heat), add chopped veggies, stir-fry for one minute. Scramble the eggs and the rice in a separate bowl, and then add to the greens in the pan. Season to taste with salt and pepper. Serve hot!

Veggie fried rice: (serves 4)
3 tablespoons olive oil
1 bunch scallions, roughly chopped
1 cup leftover beans (or 1 15oz. can), diced meat or tofu or tempeh
1 cup chopped kale (without the stems)
½ - 1 cup chopped mushrooms (plus any leftover vegetables you have on hand)
4 cups cold cooked brown rice
4 tablespoons soy sauce
¼ teaspoon cumin powder
¼ teaspoon mustard seed powder
Put cumin and mustard with olive oil in a sauté pan over medium heat. Add the chopped mushrooms, then the chopped kale. Add the rice and the beans or meat or tofu or tempeh. When well mixed and
aromatic, add the tamari soy sauce. Add the chopped scallions last and enjoy!

Rice Salad:
Cooked brown rice
a few sprigs of parsley, chopped
a carrot, grated
a black radish (any kind will do), chopped into small cubes
Green leaf lettuce (or other), chopped into thin strips
a handful of raisins
Toasted sesame seeds
2 parts olive oil
1 part lemon juice or apple cider vinegar
salt and pepper to taste
Toss all ingredients in a bowl. Top with dressing. Enjoy!

Rice pudding: (serves 4)
2 cups leftover brown rice
1 cup milk (cow’s milk, rice, soy, almond, hazelnut, oat)
½ cup raisins
2 tablespoons maple syrup or sweetener
1 tablespoon vanilla flavoring
2 tablespoons toasted and chopped
pumpkin seeds
1 tablespoon tahini
Combine all ingredients and heat on the stove for 5-7 minutes, or bake in the oven at 350 degrees for 20 minutes, or until the liquid is absorbed.

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