It’s the last post of Get Healthy Co-op Style…for now! UA member and Health Coach Kim Wilson finishes with a bang – sharing her list of glorious whole grains with some truly delicious recipes.
Thank you so much for following along this month – here’s to co-op style produce, Kim Wilson, and a healthier YOU!
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Glorious Whole Grains
by Kim Wilson, Health Coach
Are you scared of grains (yes, they are carbohydrates)? Don’t be! Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.
I always soak my grains overnight to soften and increase digestibility!
Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat with a little oil or water later in the week. Also, keep in mind that roasting grains makes them more alkaline. Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking time and creates softer grains.
Here are my favorite 3 recipes with whole grains:
Brown Basmati Pilaf
- 1 cup brown basmati rice
- 1/2 cup dried cranberries
- 1/2 cup walnut pieces
- 1/2 cup fresh parsley, chopped
- 2 cups water
- pinch of salt
- Rinse rice in fine mesh strainer until the water runs clear.
- Boil the water and add rice and salt. Cover and reduce heat.
- After 15 minutes add cranberries and walnuts on top, do not stir.
- Cook 15-25 more minutes, until all the liquid is absorbed.
- Remove from heat, add parsley and fluff with fork. Cover and let sit for 3-5 minutes before serving.
Orange and Walnut Quinoa
Adapted from Healthy Cooking Camp
- 1 1/2 cups dry-roasted quinoa
- 2 navel oranges, zested
- 1/2 cup chopped toasted walnuts
- 2 1/2 cups veggie broth
- 2 tablespoons flat leaf parsley, chopped
- 1 tablespoon extra virgin olive oil
- Rinse quinoa in a fine mesh strainer.
- Combine broth, oil and quinoa, bring to a boil.
- Cover and lower heat to low, cooking for 12 minutes.
- Remove from heat and let stand for 5 minutes.
- Fluff with a fork and toss in orange zest, parsley and toasted walnuts.
Slice zested oranges and serve them after dinner.
- 1 cup dry-roasted millet
- 1/2 cup crushed cashews
- 3 tablespoons pumpkin seeds
- 1 teaspoon curry powder
- 1 teaspoon grated ginger
- 1 teaspoon sea salt
- 2 cups veggie stock or water
- Boil the stock or water in a pot.
- Add all the ingredients, bring to a boil, reduce heat to low and simmer for 20-25 minutes, until all the liquid is absorbed.
- Fluff with a fork and serve warm.
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Kim Wilson Pollock is a Certified Holistic Health & Wellness Consultant dedicated to helping busy individuals live a healthier lifestyle. She received her certification through the Institute for Integrative Nutrition. Kim’s life changed in 2006 when her mother was diagnosed with stage four ovarian cancer. Her mom decided to fight her cancer through nutrition by changing her diet and eating real foods, juicing green vegetables and creating delicious green smoothies and Kim was quick to join her mom in this new lifestyle! Visit her at [www.kimwilsonhealthcoach.com]. Follow Kim on Facebook and Twitter.