Day 14: Whole Grain and Herb Recipe
Watch this video for a quick round-up of Week 2 and enjoy the macrobiotic bowl of whole grain below!
It’s easy to choose good carbohydrate sources and incorporate them in our diet, as long as we have the foundation for how to use simple ingredients and create complex flavors.
Making a grain bowl salad is probably one of the easiest ways to come up with a simple dish that’s easy to prepare and can be twisted into many different texture and flavor profiles.
Here’s a simple hack.
Making a grain bowl salad is probably one of the easiest ways to come up with a simple dish that’s easy to prepare and can be twisted into many different texture and flavor profiles.
Here’s a simple hack.
STEP 1: Choose your whole grain
*Oats are gluten-free but are often contaminated with gluten during processing. Buy a product that specifically claims gluten-free oats if you have gluten sensitivity.
Note: This list is from www.wholegrainscouncil.org. Visit the site for more information about whole grains.
Note: This list is from www.wholegrainscouncil.org. Visit the site for more information about whole grains.
STEP 2: Cook the whole grain according to package instruction. Reserve one cup. Above is a photo of wheat berry cooking in salted water and bay leaf.
STEP 3: Choose three from the tender aromatic herb list and one from the salad green list. A sample combination is listed below.
TENDER AROMATIC HERBS:
3 cups of chopped parsley, 1 cup chopped dill and 1 cup chopped mint
3 cups of chopped cilantro, 1 cup chopped tarragon and 1 cup chopped basil
3 cups of chopped parsley, 1 cup of chopped cilantro and 1 cup of chopped oregano
3 cups of chopped parsley, 1 cup chopped dill and 1 cup chopped mint
3 cups of chopped cilantro, 1 cup chopped tarragon and 1 cup chopped basil
3 cups of chopped parsley, 1 cup of chopped cilantro and 1 cup of chopped oregano
SALAD GREENS:
1 cup chopped arugula - peppery and bitter
1 cup chopped kale
1 cup chopped spinach
1 cup chopped arugula - peppery and bitter
1 cup chopped kale
1 cup chopped spinach
STEP 4 Make the vinaigrette by mixing 4 Tbsp of lemon juice, 1 Tbsp of balsamic vinegar and 6 Tbsp of extra virgin olive oil. Season with salt and pepper. Add 1 Tbsp of honey, agave syrup, or maple syrup as desired.
For an Asian vinaigrette, mix 1 Tbsp of rice vinegar, 1 Tbsp of mirin, 1 Tbsp of sesame oil, 1 Tbsp of Coconut Aminos (Coconut Secret brand) or 1 tsp regular Coconut Aminos or tamari soy sauce and 1 Tbsp of fresh grated ginger or 1 tsp dried ground ginger. Season with salt and pepper to taste.
For an Asian vinaigrette, mix 1 Tbsp of rice vinegar, 1 Tbsp of mirin, 1 Tbsp of sesame oil, 1 Tbsp of Coconut Aminos (Coconut Secret brand) or 1 tsp regular Coconut Aminos or tamari soy sauce and 1 Tbsp of fresh grated ginger or 1 tsp dried ground ginger. Season with salt and pepper to taste.
STEP 5 Toss the whole grain with the vinaigrette then add the herbs and greens. Marinade for at least one hour.
STEP 6 Add other chopped fruits and vegetables like small diced cucumber, halved sweet cherry tomatoes, small diced mango, small diced pear, small diced strawberry and jalapeño (seeds removed). To create a complete meal, add cooked beans of choice like red beans, black beans, or garbanzo / chickpeas.
