Tag: ABC7

6 grain + seed recipes to add to your bulk-prep rotation

Good Morning, Washington!

I’m delighted to be a guest on GMW again this morning – this time to talk about grains and seeds!  It was hard to nail down which dishes I’d make this time, since the potential given the topic is endless…and hard, too, to nail down what we consider grains and seeds!  In short, grains are seeds – they’re the seeds of plants in the grass family.  We also eat the seeds of flowering plants (poppy, chia), legume plants (beans), and trees (nuts).  In their whole form, grains, legumes, nuts, and seeds all contain protein, fat, and carbohydrate, though the ratios of those nutrients, specific amino acids, and micronutrient vary a lot between them.

Many seeds also contain phytic acid, a naturally occurring chemical that binds to minerals (limiting our absorption of them).  Cooking, sprouting, fermenting, and soaking can reduce phytic acid, so it’s not a matter of avoiding foods that contain it, just ensuring that you’re eating a variety of those foods through a variety of cooking methods!  Some research even shows beneficial effects from phytic acid, including cancer prevention and improvement of blood cholesterol.  So don’t be scared off by the “anti-nutrient” rap you may have heard…try these recipes and enjoy!

Get cookin!

All of these recipes are bulk-prep friendly – meaning that you can make batches at the beginning of the week to have a few times, cutting down on time in the kitchen, at the store, and just deciding what to have!  I love to have chia pudding as a breakfast base, a nutritious muffin as an afternoon snack, and some sort of bowl or single pot meal that reheats well for weeknight lunches and dinners.  If you need a menu planning & prep strategy, check out RealPlans – individualizable, easy and fun to use, and will have you trying lots of new recipes!

Bonus recipe!

For the Mexican Street Corn Quinoa Salad, I skipped the sour cream & mayo dressing in the recipe and made my own: so easy, SO delicious, and featuring a bonus seed: the cashew nut!  It’s creamy & protein-rich, just make sure you either soak them for a few hours ahead of time or have a high speed blender.

Smoky Southwest Dressing

Ingredients

  • 1 c raw cashews
  • 1.5 c water
  • 2 Tbsp white wine vinegar
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 3/4 tsp salt
  • Juice of 1 lime

Directions

Puree all ingredients together until smooth – makes enough for 8 servings, so halve it if you don’t need so much!

This post contains affiliate links for products and sites that I use myself and find high value in.

4 Turkey Alternatives (that will please any crowd!)

This morning I was featured on the local ABC7 to discuss alternatives to turkey for the holidays – my third DC area television appearance!  Check it out:

http://wjla.com/embed/features/good-morning-washington/turkey-alternatives-for-thanskgiving

Many thanks to the ABC7 team for making me feel so welcome and comfortable – they are as genuinely nice off the air as they are on it!

Want to learn how to do meal prep for healthy eating every week of the year with recipes personalized for you?  I offer personal nutrition assessment + cooking classes – check my package options to learn more!

Turkey Shortage?

A bout of avian flu in the midwest killed about 3% of the nation’s turkeys this year – though not before most of the frozen turkeys sold this November were already raised and frozen, according to the National Turkey Federation.  So prices may be higher ($0.59-1.99/lb for frozen birds in our area) but the supply is still robust.

To order a (DC-area) locally  raised turkey from a small farm, try:

But, since it’s unlikely that turkey as we know it was even present at the first Thanksgiving, why not buck the trend and offer something different?  Below are four ideas + recipes – each with their own claim to the place of honor as entree for the big day!

The other white meat: for meat-lovers who want something stuffed

A pork tenderloin is an impressive dish to serve, and could easily be stuffed with the same elements as a turkey – nuts, cranberries – and this recipe even include butternut squash!  The tenderloin has about the same amount of protein as turkey, and pairs nicely with similar ingredients.  Try this recipe by Gina (shes uses turkey tenderloin, but I used pork) – and don’t forget to visit your local farmer’s market to get higher quality, better-raised meats.

turkey roulade-3

The turkey shaped option: for visual effect

Cornish game hens are a breed or crossbreed of chicken; they’re very small, so these would make a nice individual-sized serving, or if on the larger side perhaps served by the half.  This recipe features some amazing fall flavors – lemon and sage – and Elizabeth shares my outlook on meat sourcing and portions to boot.

cornish-hen_vert-1-full-685x1024

The vegetarian/vegan option: for the meat-free

What would a holiday post be without something from Martha Stewart?  Her stuffed acorn squash includes beans, quinoa, and nuts for protein that the squash lacks with a beautiful outcome that any guest would be delighted to have.  It would probably go well with a bechamel sauce, too!

squash-quinoa-031-mbd109439_vert

The seafood version: a nod to our shellfish-eating forefathers

It’s likely that the early Thanksgivings included fish or shellfish, so serving a pescatarian option is very apropos!  Rosemary is one of my favorite cold-weather flavors, and oranges are in season now – added bonus, this dish takes under half an hour from start to finish: a big time savings so you can focus on side dishes.

orange-rosemary-glazed-salmon3-srgb.