foodtv.ca recipe edits

Mexican Bean Soup:
-should read 1 1/4 tsp cumin seed (not 1 1/4 CUP)

Peanut Thai Vegetable Stew:
- the 1/2 cup measure of peanut butter should read "1/2 cup + 1-2 tbsp"
- spinach measure of 6 cups should show "6-8 cups", since filling the cups and measuring is variable.

Walnut Pecan Balls:
- yield shows 4, which could mean 'to serve 4', but the number of balls
that the recipe yields is 25 - 30.

Chocolate Raspberry Truffle Tart with Coconut Crust:
- the first measurement of coconut milk is in decimal form, should be 1/2 cup + 3 tbsp.
- the coconut oil measure should read 3 1/2 - 4 tbsp (since it is tricky to measure).
- the rasbperry jam layer somehow got deleted from the directions. It's in
the ingredient listing, but not in the directions. Should read "Once pie crust is cooled, spread the layer of raspberry jam over the crust base (not up the sides), distributing as evenly as possible. Pour the
truffle mixture over top...."

Chocolate Cherry Pecan Cookies:
- the measure for spelt flour was converted to decimal. Should be 1 cup + 3 tbsp.

Olive Oregano Wine-Baked Tofu:
- measurement for seedless red grapes should be 1/3 cup (not 1/4)

Pesto Hummus:
- there are two listing of olive oil that read "-0.5 tbsp olive oil". There is another reference to olive oil in the ingredients list which is correct, so ignore those two "-0.5 tbsp" references.

Chocolate Orange Cornmeal Cookies:
- yield should be at least 12 cookies (not 8); using 1 - 1 1/2
tbsps for each.

Dreena's Pantry, Freezer, and Fridge Staples

“You don’t eat meat?”
“No.”
“What about chicken?”
“No.”
“But you eat fish, right?”
“No, I don’t eat fish either.”
“Milk?” “No.” “Cheese?” “No.” “Eggs?” “No.”
“So what do you eat?”
“Just have a look in my kitchen!”

Here are the basic food staples you’ll need to prepare every recipe in this cookbook, apart from fresh produce items (including vegetables, fruits, and herbs) and fresh breads. You may not need all of these ingredients depending on how many recipes you use in this book, but if have these items in your pantry, fridge, and freezer, you will certainly be able to make any recipe you want—as long as you also have any fresh produce and breads necessary for the recipe. For more details on specific ingredients, see the glossaries in my cookbooks.

Baking Staples
Agar powder
Arrowroot powder
Baking powder (non-aluminium)
Baking soda
Carob chips
Carob powder
Cocoa powder (regular and Dutch-processed)
Dark chocolate (bars and chips)
Extracts and flavorings (anise, almond, coconut, mint, vanilla)
Pie crusts (graham cracker and chocolate cookie crusts; I recommend Wholly Wholesome)
Vanilla beans
Vanilla extract, pure (not artificial)
Vanilla paste
White chocolate chips (non-dairy)
Xanthan gum

Beverages
Fruit juice (apple cider, blueberry juice, cranberry juice, etc)
Green tea
Liquors (e.g., Brandy, Rum)
Milk, non-dairy (soy, rice, oat, or hemp; plain and vanilla)
Rooibos tea
Wine (white or red)

Bottled & Canned Goods
Applesauce
Artichokes (canned)
Artichokes (marinated, in jar)
Black olives (pitted)
Capers
Coconut milk (light and regular)
Enchilada sauce
Jam
Pineapple (crushed and in chunks)
Pumpkin pie mix
Sun-dried tomatoes (packed in oil, with no sulfites)
Tomatoes (diced and crushed)
Tomato paste
Tomato sauce

Cereals
Barley flakes
Oat flakes (rolled oats)
Quick oats

Condiments and Dressings
Annie’s Goddess Dressing
Chili sauce
Chipotle in adobo sauce
Chipotle hot sauce
Hoisin sauce
Ketchup
Liquid smoke
Mayonnaise (e.g., Nayonaise, Vegenaise)
Mustard, prepared
Mustard, Dijon
Tamari
Vegan Worcestershire sauce

Dried Fruit
Apricots
Coconut (unsweetened, shredded)
Cranberries
Currants
Dates (optional)
Raisins

Dried Spices & Herbs
Allspice (ground)
Basil
Bay leaves
Bouillon cubes, vegetable and mushroom
Cardamom (ground)
Cayenne powder
Celery seed
Chili powder (mild)
Cinnamon
Cloves (ground)
Coriander (ground)
Coriander seeds
Crushed red pepper flakes
Cumin (ground)
Cumin seeds
Curry powder
Dill seed
Fennel (ground)
Fennel seeds
Fenugreek seeds
File powder (optional)
Garlic powder
Ginger (ground)
Kelp granules
Marjoram
Mustard (ground)
Mustard seeds
Nutmeg (whole)
Onion powder
Oregano
Paprika
Peppercorns
Rosemary
Sage (leaves/ground)
Savory (leaves/ground)
Sea salt
Thyme
Turmeric powder

Flours
Amaranth flour (for gluten-free recipes)
Barley Flour
Chickpea (garbanzo bean) flour
Cornmeal
Oat flour
Potato starch
Rice flour (brown and white)
Spelt flour
Tapioca starch flour (for gluten-free recipes)
Whole-wheat pastry flour (optional)
Unbleached all-purpose flour

Frozen Goods
Acai Pulp (Sambazon brand)
Bananas
Berries (e.g., blueberries, raspberries)
Breads (e.g., sliced loaves, pitas, naan)
Corn
Flax meal
Gnocchi
Green beans
Ice cream, non-dairy
Phyllo dough
Pizza shells, whole-wheat
Tempeh
Tortillas, corn (6-in/15-cm)
Tortillas, whole-wheat (10-in/25-cm)

Legumes (canned or dry)
Adzuki beans
Black beans
Cannellini beans (white kidney beans)
Chickpeas
Green split peas
Kidney beans
Lentils, brown (or green)
Lentils, le puy (french)
Lentils, red
Navy beans
Pinto beans

Miscellaneous
Brown rice protein powder (ex: Nutribiotic vanilla/chocolate)
Dark chocolate dessert cups
Mori-Nu Pudding Mates
Pappadums
Nutritional yeast

Nut & Seed Butters
Almond butter
Cashew butter
Hazelnut butter
Hempseed nut butter (optional)
Macadamia nut butter
Peanut butter
Tahini (sesame seed paste)

Nuts & Seeds
Almonds (slivered)
Almonds (whole, with skins)
Cashews
Hazelnuts (optional)
Hemp Seed Nuts
Macadamia nuts
Peanuts (optional)
Pecans
Pine nuts
Pistachios
Poppy seeds
Sesame seeds, black (optional)
Sesame seeds, white
Sunflower Seeds
Walnuts

Oils
Canola oil (organic)
Coconut oil (organic, extra virgin)
Extra virgin olive oil
Flax oil (optional)
Toasted sesame oil
Walnut oil

Pasta and Polenta
Penne, fusilli, rotini, macaroni (or other cut pastas; choose brown rice, spelt, kamut, and other whole-grain varieties)
Polenta (prepared, in tube)
Rice noodles
Soba noodles
Spaghetti, fettuccine (or other long pastas; choose brown rice, spelt, kamut, and other whole-grain varieties)

Refrigerated Goods
Cheese, soy
Cream cheese, soy (non-hydrogenated)
Earth Balance Natural Buttery Spread
Miso (brown rice or barley)
Olives, green
Olives, Kalamata (pitted)
Sour cream, soy (optional)
Tempeh bacon (I recommend Lightlife Fakin’ Bacon)
Tempeh burgers (ex: Green Cuisine original or bbq)
Tofu (firm or extra-firm)
Tofu, silken (firm and extra-firm; I recommend Mori-Nu brand)
Tofu, smoked
Yogurt, soy

Sweeteners
Agave nectar
Brown rice syrup
Maple butter
Maple syrup, pure
Molasses, blackstrap
Stevia
Sugar, organic powdered (processed from unrefined sugar)
Sugar, unrefined (e.g., evaporated cane juice, Turbinado, Sucanat)

Vinegars (look for brands without sulfites)
Apple cider vinegar
Balsamic vinegar
Red wine vinegar
Rice vinegar (unseasoned)

Whole grains
Barley
Brown basmati rice
Brown rice, long-grain
Brown rice, short-grain
Cousous, whole-wheat
Millet
Quinoa
Wild rice

eat, drink & be vegan edits

Food photos - soups chapter - the two bowls of soup, the soup in the background is Sweet Potato Lentil Chili (page 101)", not the Pureed Spicy Sweet Potato & Peanut Stew with Chickpeas (which is pictured here).

p.50, Olive and Sun-Dried Tomato Hummus: the listing for olive oil is missing in the directions in the first sentence - should come after the word "tahini" and before "garlic".

p.102, Thai Coconut Corn Stew: In directions, towards end of paragraph, where it says "Return lemongrass to pot, and stir in remaining 1 cup of corn and red pepper flakes". Should read "... and diced red bell pepper" (not red pepper flakes)

p.125, Chickpea Sensation Patties: In the first line of the directions, "bell" shouldn't be there (there's no bell pepper in the recipe). should just read "In a frying pan on medium heat, add oil, onion, celery, salt, and pepper and saute..." p.140, Quinoa Confetti Chickpea Casserole - should be 4 large cloves, rather than 3-4. Also, I had intended to include a sidebar note for leftovers: "Have leftovers? Instead of just reheating them, stir-fry in a non-stick skillet over medium heat with a little olive oil until golden brown in spots. Delicious!"

p.141, Roasted Red Kuri Squash with Gnocchi: The listing for the squash should read as "3 lb" of squash. We had meant to list it to read "one 3lb", but it looks to suggest that a squash anywhere in the range of 1-3 lbs can be used. This got confused through the steps of editing, and as a result, the related kgs of squash also shows a range... which it should not! The recipe calls for 3lbs total of squash, which is about 1.4 kg. As the sidebar notes, this will be about 3 cups of cooked squash flesh.

p.145, Spicoli Burgers: Third line in recipe directions - should read: "In a food processor, combine sauteed onions and bell peppers, 2 cups rice,..." As it reads now, there is no mention of what to do with the sauteed onions/peppers, and they should be pureed with the other ingredients.

p.180, 5-Spice Almond Cookies: In the last sentence of the sidebar note, it should read "almond extract" (not 'almost')

Also, forgot to thank Melissa for her recipe testing help... she will now be properly acknowledged in the next printing. :)

Simple, Special Holiday Party Foods

With all that you have to do during the holidays, I'll help you make party foods the easy part! Check out Erik's Diner for my easy, festive food ideas, and come back here to print off your notes, below!

1) Stay in your comfort zone with recipes. Now's the time to stay with recipes you know and love so you don't have to worry about it not turning out well, or what ingredients to get. Then, make that simple recipe a little special, such as pairing a favorite soup with lovely artisan breads. Then, pick up a very good quality extra virgin olive oil and a flavored balsamic vinegar. Use a slurry of that oil and vinegar to dip with the bread. This is a delicious, extraordinary touch that most people only enjoy at a fine restaurant!

2) For an appetizer, prepare an antipasto tray. Keep it simple by picking up some of the items at your natural foods/grocery store, such as grilled zucchini or eggplant, roasted red peppers, marinated artichoke hearts, sun-dried tomatoes (packed in oil, and then drained). Buy some olives, and not just the more popular black or kalamata olives... try some more exotic and spicy varieties. Add fresh basil for fragrance, flavor and color. Want something very different? Include international nibblers like dolmades, spicy roasted chickpeas, veggie sushi, or vegan potstickers!

3) Bean dips like hummus are always enjoyed. Jazz up your hummus, though. If you have the current VegNews issue, you can try my new Olive and Sun-Dried Tomato Hummus . Or, spice up your own cherished hummus recipe. Surround that hummus with more interesting veggies than just carrot sticks. Try out jicama sticks, endive leaves, or purple cauliflower, and include some very good quality crackers or flatbreads. For a special presentation, use an attractive serving bowl, drizzle on extra virgin olive oil (seriously, people LOVE this), and sprinkle on some fresh herbs, toasted sesame seeds or pine nuts.

4) Don't forget fruit trays and salads! These are simple, and most appreciated later in the season when folks have been overeating heavy, high-fat foods for weeks in a row. How to make them more special? For the fruit tray, add a dip for the fruit. I give you my new Creamy Cashew Dip (also in the current VegNews). It is excellent, and takes just minutes. Finally, sprinkle pomegranate seeds over top of the fruit platter! Wow! (see prep tip below) Those pomegranate seeds will also make regular green salad extraordinary. Add your usual, simple veggies to a big green salad, maybe a handful of nuts, and then sprinkle on those crimson seeds. Beautiful.

5) For desserts, go to VegFamily for my current article on some incredible, decadent, but all VERY simple sweet treats. (Run, don't walk!)

Now, a prep tip for pomegranates. You probably shy away because they make such a mess! No more! Remove the seeds under water!! Fill a deep bowl or container with water, cut your pomegranate in quarters (this will be the messiest part), submerge one quarter at a time in the water and gently remove the seeds. Repeat with remaining quarters, then drain seeds using a colander/sieve. Store in fridge for a few days until ready to use. Simple. Very Special! :)

Winter Squash

Bountiful Winter Squash

When it comes to warm, nourishing foods, winter squash top most lists. With so many varieties, each with its own look, taste, and texture, winter squash offer much more than ornamental value in kitchens or stores. So as the weather turns colder and the holidays approach, it's a great time to explore nature's bounty of winter squash. We'll start with nutrition, then move to selecting and storing squash, and finish with an easy and delicious soup recipe that will keep the winter chills away!


Nutritional Notes
Winter squash is an excellent source of vitamin A, and a very good source of vitamin C, thiamin, folate, vitamin B-5, potassium, and fiber. It is also a good source of vitamin B6 and niacin. Orange-fleshed varieties are particularly excellent sources of beta-carotene. The deeper the orange color, the bigger the dose! Our bodies convert beta-carotene to Vitamin A, which is essential for healthy skin, vision, and bone development and maintenance. Winter squash are one of the most nutritious vegetables, rivaling cabbage, carrots, potatoes and spinach. They are also one of the few vegetables that do not lose nutritional quality after picking.


Selecting Winter Squash
You should look for squash that are heavy for their size, with no soft spots, cuts, breaks or other blemishes, and with their stems intact if possible. Unlike summer squash, winter squash must be cooked. So when selecting any variety, a good rule of thumb for your recipes is that one pound of whole raw squash will yield roughly one cup when cooked and mashed. Undoubtedly some squash look funny and daunting! I have asked myself "what does this one taste like, and what in the world would I do with it"? After a little research and some experimentation, I found some varieties that I really love and I'm sure you will too.

The more popular squash varieties include acorn, buttercup, butternut, delicata, hubbard, spaghetti, sweet dumpling, red kuri, and of course pumpkin! Turban squash is another, but is appreciated mostly for its appearance. Briefly, this how these squash look and taste:

Acorn: This is the small squash that we often seen sliced and roasted, or cut in half and baked or stuffed. It is about the size of a softball (sometimes larger), ribbed, and is shaped like - an acorn! The flesh is golden color, with a hint of natural sweetness, but not as sweet as some of the orange-flesh varieties. When selecting, look for a blackish-green skin - the more green on the rind (and less yellow tones), the better. Acorn squash can also have an orange or cream-skinned shell, but the dark green variety is more common.

Buttercup: A highly regarded winter squash, buttercup has a sweet-tasting creamy orange flesh similar to sweet potatoes. The rind is a little thick, however, so baking it whole is easier than peeling or cutting it raw. It has a dark green rind with lighter stripes and has a roundish shape, with a circular grey patch on the blossom (not stem) end.

Butternut: This is a well-known and often used variety. The skin is not too thick and can be peeled off when raw. The orange flesh is moist, sweet, with a subtle nutty flavor when cooked. It is usually cylindrical with a bulb shaped base (like a bell), with a creamy beige skin.

Delicata: This variety is known for its similarity in taste to sweet potatoes, sweet and smooth with a nutty flavor. It has a cylindrical shape, similar to butternut without the bulbous portion. The skin is pale yellow with dark green stripes.

Hubbard: This squash has a tough, bumpy shell, and is usually quite large so is best to bake whole (and maybe stuff) for a group. Round in shape, the skin color can be dark green, blue-green or orange. The yellow-orange flesh is sweet but can be grainy.

Spaghetti: The squash that doubles as pasta! When cooked, the flesh can be 'pulled' with a fork into moist, slightly sweet and nutty yellow strands that resemble spaghetti. These strands are lovely on their own seasoned with olive oil and herbs, or as an accompaniment to a heavier pasta sauce (such as one with beans). This variety has a smooth light-yellow skin and a cylindrical shape.

Sweet Dumpling: This is a small squash, similar in size to acorn. The flesh is a deep yellow to orange color and a little more creamy, sweet and dry than that of acorn. The skin color is pale yellow with dark green (occasionally orange) striping.

Red Kuri: Originally from Japan and also known as "baby red hubbard", this squash has an orange-red skin and is round with a slight teardrop shape. The flesh texture is very smooth and creamy, with a savory chestnut-like flavor.

Pumpkin: Most of us know and have used pumpkins. You may not know, however, that the common Hallowe'en pumpkin is not the best choice for making pies. The sugar pumpkin which is smaller, sweeter, and less watery, is better. Canned pureed pumpkin also works very well for pies.

Turban: This is one squash that may be best for decoration. It has a hard, bumpy shell with a turban shaped form at the blossom end, and can be a combination of orange, yellow, and green. With this tough shell and a less flavorful flesh, you may want to use these as attractive centerpieces!


Storing Winter Squash
Most winter squash benefit from sitting at room temperature for a week or two. The exceptions to this rule are acorn, sweet dumpling, and delicata. These varieties should be stored in a cool, dry place like a garage or basement (as should the other varieties after being in room temperature for a couple of weeks). In this cool temperature (45 to 50 degrees), winter squash can be stored from three to six months (smaller varieties have a shorter storage window). You can refrigerate cut pieces of squash, but do not refrigerate whole squash or they will spoil quickly from the humidity.

Recipe!

On to eating... let's warm up with a delicious and nutritious soup! This recipe is from my first cookbook, The Everyday Vegan. It is creamy with just a hint of curry and ginger. The recipe yields a large batch so you can freeze smaller portions for later. Pair it with a cooked whole grain (brown rice, quinoa, or millet) drizzled with olive oil, a simple green salad and some crusty bread and you have an easy, wonderful meal!

Pureed Curried Squash and Yam Soup

1 large or two smaller butternut squash (to yield 6-7 cups of cooked squash; roughly 4½ lbs. total)
2 very large yams, or several smaller (to yield 3 cups cooked; roughly 2 - 2½ lbs. total)
2 tsp olive oil
1 cup red or white onion, roughly chopped
1/2 cup celery, roughly chopped
few pinches sea salt
few pinches fresh ground black pepper
3 medium-large cloves garlic, chopped
1 tbsp fresh ginger, grated (or 1 tsp dry ginger)
1 tsp curry powder
1/2 tsp coriander powder
1/2 tsp cinnamon
4 cups vegetable stock
1 - 1 1/2 cups water

Preheat oven to 400 degrees. Bake squash and yams for roughly 55-60 minutes, or until soft when pierced (the squash may need longer, particularly if using one large squash). Remove from oven and let cool enough to handle. Prepare the other ingredients while the squash and yams are baking and cooling. Once cooled, slice squash and yams and scoop flesh (no need to mash) from the peels (discard seeds and strings from the squash). In a large soup pot, heat the olive oil over medium heat. Add onion, celery, sea salt, and fresh ground black pepper. Cover and cook for a few minutes. If the mixture gets dry, add a little water or stock. Stir in garlic, ginger, curry powder, coriander, and cinnamon. Cover and cook for another 4-5 minutes, until the onions soften. Add vegetable stock, 1 cup of water, and squash and yam flesh. Using a hand blender, or transferring the mixture to a food processor, puree the soup until smooth. Add extra water if desired for a thinner soup. Bring the mixture to a boil, reduce heat to low, cover, and let simmer for roughly 10 minutes. Season to taste with extra sea salt and fresh ground black pepper as desired.

Nutritional Analysis (for 10 servings, per serving): Calories: 250; Total Fat: 2.4 g (Sat. Fat: 0.4 g); Cholesterol: 0 mg; Carbohydrate: 52.4g; Fiber: 10.8g; Protein: 4.6g.

Chocolate Facts, Terms, and Cooking Notes

Did you know that a little dark chocolate is very good for us? Dark chocolate contains heart-healthy compounds called flavoniods, and more than any other food, including green tea, black tea, red wine, and blueberries!!! Link to this article to learn more.

Another article notes that not only is it the dark chocolate we must consume for health benefits (rather than milk chocolate), but that drinking milk with dark chocolate can interfere with the absorption of the antioxidants, and thereby negate potential health benefits of eating moderate amounts of dark chocolate! Yet another argument not to drink milk! But, let's get back to chocolate...


Some Chocolate Terminology

Chocolate Liquor - This "liquor" is made from grinding the center of the cacao bean, which is liquid when warm, but solidifies when cooled. Chocolate liquor contains no alcohol. On labels, chocolate liquor is often simply called "cocoa" or "cacao," particularly where the percentage of chocolate liquor is listed.

Cocoa Butter - the natural plant fat that present in cacao beans. It is obtained by pressing chocolate liquor.

Cocoa Powder - The cocoa solids resulting from pressing cocoa butter out of chocolate liquor.


Types of Chocolate

Unsweetened - This is chocolate that is not sweetened at all. It is simply the chocolate liquor molded into blocks and solidified.

Semisweet or Bittersweet - Here, the chocolate liquor has been combined with sweetener, cocoa butter, and often vanilla. This is often known as dark chocolate and contains at least 35% chocolate liquor (or "cocoa"). Most good quality chocolate has around 50-60%. Bittersweet usually has more chocolate liquor (around 70%) than semi-sweet and therefore a more intense chocolate taste; however, the two can generally be interchanged.

Sweet Chocolate - This is similar to semisweet, but has more sweeteners and only has to have at least 15% chocolate liquor. It can often be interchanged with semisweet or bittersweet chocolate.

Milk Chocolate - Milk ingredients are added to this chocolate and sometimes other flavorings. The content of chocolate liquor is at least 10%.

White Chocolate - Not really chocolate at all, since this confection does not contain any chocolate liquor. It is made of cocoa butter, milk ingredients, sweeteners, and flavorings.


Storing and Melting Chocolate

Chocolate can be tricky to work with, so here are a few tips for best results:

1. Store chocolate in a cool, dry place. Above roughly 75° F, the cocoa butter can separate from the solids, causing gray streaks on the surface of the chocolate. This is called chocolate "bloom." The taste is not really affected, just the appearance. It is best not to store in the refrigerator, since condensation can affect chocolate and it can also absorb food odors.

2. Melting chocolate requires some care, and bars tend to work better than chocolate chips. Chips contain less cocoa butter so that they can better hold their shape in cookies, but this makes them harder to melt and less tasty. Chocolate can burn easily, and while some people use a microwave for melting, I find it can be unpredictable and scorch the chocolate. I recommend melting chocolate in a double boiler (or in a large metal or glass bowl fitted over a saucepan with simmering water). Keep the heat at medium-low, allowing the water to simmer - not boil. The heat from the hot water below will slowly and evenly melt the chocolate. Take care not to let the water boil rapidly. Even a drop of water from excess steam into the chocolate will cause the chocolate to 'seize.'

3. It is essential to use a high quality dark semi-sweet chocolate for the Sublime Chocolate Bark recipe. Do not substitute with a cheaper, lower quality dark chocolate. Once you experiment with different brands, you will notice a marked difference in higher grade chocolate. This is particularly true when the main ingredient for the recipe is chocolate, as it is here. Cheaper chocolate can be grainy and waxy, and have little deep chocolate flavor. A high quality chocolate is velvety with a rich chocolate taste and will melt in your mouth almost instantly. I typically use Callebaut dark chocolate baking bars because I have a store in my area. This is just one example of a premium chocolate. You will find other brands, including organic varieties, if you shop in specialty or fine chocolate stores in your area (or on the Internet). Look for a content of roughly 55-60% of chocolate liquor in a semi-sweet dark chocolate.

Ancient Grains

Healthy foods can replenish our energies and get us ready to start the new year. Ancient grains are nutrient-rich and an important part of a healthy vegetarian diet. Plus, with colder winter days ahead, these whole grains are hearty and comforting. Here we will look at kamut, quinoa, millet, and spelt.


Kamut
Kamut is an ancient relative to wheat that originated in Egypt. It is a good substitute for wheat, and has a pleasant sweet and buttery flavor. It has up to 20-40% more protein than wheat, up to 65 percent more amino acids, contains more fatty acids, and is richer in magnesium, zinc, and vitamin E.

The whole kernels (pictured), sometimes called kamut berries, are two to three times the size of wheat kernels. They are a little chewy when cooked, so are often better mixed with other grains, or in soups and casseroles. To cook, use 3 parts water to 1 part kernel (ex: 3 cups water and 1 cup kamut kernel), bring to boil with a few pinches of sea salt, then reduce heat to low and let simmer covered for 1 1/2 hours or more until tender. Alternatively, soak the kernels overnight, and then cook for 30-40 minutes until tender.

Kamut flakes are available and are much like oatmeal. They are made by heating the whole kernels and then pressing them flat. To cook kamut flakes, combine 1 part with 2 parts water, bring to a boil, then let simmer 15 - 18 minutes. Remove from heat, stir through, and add non-dairy milk if desired.

Kamut flour is another option. It can be used in breads, muffins, snack loaves and cookies. It has a nutty flavor, but is also more coarse than wheat flour (similar texture to cornmeal flour). While this texture does not work in all baked goods, it is lovely in many, and the flour can be combined with others (spelt, oat, barley, wheat) for great results.


Quinoa
Pronounced "keen-wa", this tiny grain can be red, orange, black, yellow, or white (although white is most common). This little grain is a powerhouse of nutrition. It is a complete source of protein with all eight essential amino acids, and is high in calcium, iron, and phosphorous. Uncooked quinoa resembles flattened couscous, with a little ring around each grain that comes out like a tail when cooked. This ring holds the majority of quinoa's protein and gives it a very slight crunch.

Quinoa is very easy and quick to cook. It does need a few minutes of extra rinsing before cooking, however, to remove its natural bitter coating. To cook, combine 1 part quinoa with 2 parts water and a few pinches sea salt. Bring to a boil, then reduce heat to low and let simmer covered for 12-15 minutes. Quinoa is very light and fluffy, with a very slight crunchy texture, and is easy to digest. It is not a sticky grain, like rice or millet, and so it does not work well in veggie burger or other recipes requiring the grain to hold a form. It is best in side dishes and is particularly nice in cold salads.

Quinoa flakes are also available and can be used for breakfast cereals. Combine 1 part flakes with 2 cups boiling water in a heat-safe dish. Let sit for 60 seconds, stir and add non-dairy milk if desired.


Millet
Millet was widely consumed before rice and wheat became dominant grains. It is still a staple in Africa and Asia, but in Western countries it is sold primarily as birdseed (in its unhulled form). Now that we are becoming more informed about whole grains, millet is gaining popularity.

Millet can be purchased in health food stores and some groceries. It is a small, yellowish round grain that looks much like couscous. It is a good source of phosphorus, B vitamins, iron, and the essential amino acid lysine. It is easy to digest, and is also easy to cook and can be used in a variety of recipes.

To cook, rinse first and then combine 1 part millet with 2 1/2 parts water and a few pinches of sea salt. Bring to a boil, then reduce heat to low and let simmer covered without stirring for 15-20 minutes. If you cook it longer with more water, it will become soft and mushy, which could be a good thing depending on your recipe. For instance, you can make breakfast cereals with millet, using 5 cups of liquid (combination of water/non-dairy milk/juice), and cook for 45 minutes or more (you can stir to help break up the grain). Cooked regularly, millet works well in casseroles, side dishes, and salads, and is very nice combined with other whole grains. Since it gets a little sticky when cooled (or cooked longer), millet also works great in veggie burger recipes and stuffings.


Spelt
Spelt is a great alternative for people who cannot eat wheat, and it has a pleasant mild nutty flavor.


Whole grain spelt is an excellent source of vitamin B2, a very good source of niacin, a good source of dietary fiber and zinc, and has up to 25% more protein than regular wheat.
To cook whole grain spelt (spelt berries), first rinse and then combine 1 part spelt berries to 3 parts water and a few pinches of sea salt. Bring to a boil, then reduce heat and let simmer for 50-60 minutes, until tender.

Spelt flakes are processed from whole spelt berries, and can be used like rolled oats in recipes and breakfast cereals. To cook, combine 1 part flakes with 3 parts water. Bring to a boil, reduce heat and let simmer for 20 minutes, or until tender. Stir and add non-dairy milk if desired.

Spelt flour is also available in health food stores in both whole-grain and refined forms. Both substitute well for wheat flour in recipes, although you may need to adjust either reducing or increasing the amount just slightly depending on the recipe.


In addition to using these grains in whole form, be sure to look for breads, cereals, and pastas made from quinoa, spelt, kamut, and millet. Many of us consume only wheat-based bread and cereal products, and perhaps in excess. Variety of grains is important, and it is now easy to find such staples made from these and other grains in our local grocery stores.