Ingredients

• 1 large tablespoon of butter
• 1 large red onion finely chopped
• 1-2 cloves of garlic (crushed)
• 2 tablespoons organic chia seed
• 2 cups chicken stock
• 1 cup organic cous-cous
• 1/4 cup fresh basil
• 1/4 cup parmesan cheese finely grated
• Salt and pepper to taste

Method

Add butter, onion and garlic to a large saucepan and cook for 2-3 mins. Add the chia, stirring continuously for 1 min.

Next add the chicken stock, couscous, salt & pepper and stir through. Bring to the boil, then cover & remove from heat. Let it stand for about 5 mins or untl all the stock is absorbed and the couscous is light & fluffy. Stir through cheese & fresh basil and serve. Serve with meat of your choice and fresh crusty bread.

Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel.

Chia gel

This is a very useful gel to have handy in the fridge as it versatile and can be added to many foods.

Add 1 part chia to 9 parts water.

Whisk continuously to prevent clumping of the seeds.

Wait a few minutes and then whisk again. Let it stand for 10-15mins.

Give it one last stir before placing it in an airtight container and store it in the refrigerator for up to 14 days.

This gel can be added to milkshakes or smoothies, yoghurts, spreads such as peanut butter, jam or nut spreads. It can be added to sauces such as mustard or BBQ and tomato sauce. You will find that the taste of the original food will remain fairly unchanged and you have all the goodness of the chia. It is also a healthy addition to stir fries, pies and salads and anything else you can think of!

Makes 12

• 9 eggs
• 2/3 cup cooked and cooled millet
• 1/4 cup cream or milk (coconut milk would work too)
• 1 tsp. sea salt, divided
• 1 tsp. fresh ground pepper
• 1/2 tsp. red pepper flakes
• 8 oz. mushrooms, stems removed, roughly chopped
• 1 T. extra virgin olive oil, divided
• 2 leeks, cleaned, halved and thinly sliced
• 3 Tbsp. chopped chives, parlsey, thyme or mix of these (plus more for topping)
• 8 oz. sheeps feta

Preheat the oven to 350′. Grease a standard muffin tin.

In a large mixing bowl, whisk together the eggs, cream, 1/2 tsp. salt, pepper and red pepper flakes until well blended. Set aside.
In a pan, preferably non stick, over medium heat, add the mushrooms and a pinch of salt. Yes, dry pan. You saute them around until they sweat off their excess water. They will release water, dry back up and THEN add 1 tsp. oil and saute another minute. Remove and set aside. Heat another tsp. olive oil in the same pan, saute the leeks with another pinch of salt for 8-10 minutes until just browned. Add the leeks to the bowl of mushrooms, add the herbs and cooked millet and stir to combine. Once the veggie mix is relatively cool, add it to the egg mixture.

Fill the muffin tins a generous 3/4 of the way full, the mixture should last you all dozen tins depending on the size of your eggs. Top each with some crumbled feta and bake on the middle rack for 18-20 minutes. The center should be slightly underdone and will finish cooking as they rest. Garnish with any remaining chopped herbs. Allow them to cool for at least ten minutes before gently twisting them from the tins. Serve with your favorite hot sauce.

Recipe by MyRecipes

• 1 cup uncooked medium-grain kasha (buckwheat groats)
• 2 large egg whites
• 1/4 cup water
• 1/4 teaspoon salt
• 1 (14 1/2-ounce) can vegetable broth
• 4 hard-cooked large eggs
• 1 tablespoon olive oil, divided
• 4 cups thinly sliced leek, separated into rings (about 3 leeks)
• 2 tablespoons water 1 teaspoon sugar
• 1/4 cup chopped pecans, toasted

Preparation

1. Place kasha in a medium saucepan; cook over medium-low heat 3 minutes, stirring often. Gradually add uncooked egg whites, stirring to coat. Add 1/4 cup water, salt, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Cut cooked eggs in half; remove yolks, and reserve for another use. Finely chop cooked egg whites. Add cooked egg whites and 1 1/2 teaspoons oil to kasha mixture; stir well.

2. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add leek; sauté 5 minutes. Add 2 tablespoons water and sugar; cover, reduce heat, and cook 2 minutes. Spoon 1 cup kasha into each of 4 bowls. Top each serving with 1/2 cup leek mixture and 1 tablespoon chopped pecans.

Ingredients

• 2 ounces dried mushrooms
• 1 cup toasted buckwheat groats (kasha)
• 1 large carrot, sliced 1 medium onion, coarsely chopped
• Salt or natural soy sauce to taste

Instructions

1. Soak the dried mushrooms (shiitake or porcini are very flavorful) in water until soft.

2. Drain, saving the soaking water, and slice, discarding any tough portions.

3. Add the groats to 3 cups boiling water (including the mushroom-soaking liquid), lower heat, and add the carrot, the onion and the mushrooms.

4. Cover and simmer until water is absorbed. Add salt or natural soy sauce to taste.

Buckwheat is most often ground into flour and used in pancakes, crepes, muffins, and soba noodles; however, the whole grain is often used as well. Buckwheat grains, or groats, that have not been roasted are known simply as buckwheat, while roasted groats are known by the Russian name “kasha.” Kasha also refers to a popular Russian and Eastern European hot cereal or side dish made with roasted buckwheat groats. Roasted buckwheat is darker in color and has a stronger flavor than unroasted buckwheat.

Ingredients:

Preparation:

A vegetarian and vegan bulgur wheat pilaf recipe made with healthy whole grain bulgur wheat. If you like whole grains or rice pilaf, try this super-healthy version using bulgur wheat. Recipe and photo courtesy of Wheat Foods Council.

Ingredients:

• 1 1/2 cups uncooked bulgur wheat
• 3 cups water
• 3 tbsp butter or vegan margarine
• 1/2 pound mushrooms, sliced
• 1 bunch green onions, chopped
• 1 medium red bell pepper, chopped
• 2 tbsp lime juice
• 3 tbsp dry white wine
• 1/4 cup chopped fresh parsley (or 1/8 cup dried)
• 1 tbsp dried basil
• 1 tsp salt
• 1/2 tsp pepper

Preparation:

In a medium pan, combine bulgur wheat and water; cover and simmer, 5 minutes.

Remove from heat; let stand, for 5 more minutes. Drain.

Melt butter or margarine in a large skillet over medium heat. Sautee mushrooms, onions and peppers until onions are clear and soft. Remove from heat.

Add lemon juice, wine, parsley, basil, salt and pepper.

Combine with bulgur and serve immediately.

Makes 8 servings.

Nutritional information: Each serving provides approximately: 145 calories; 4 g protein; 23 g carbohydrates; 6 g fiber; 5 g fat (3 g saturated); 12 mg cholesterol; 20 mcg folate; 1 mg iron; 342 mg sodium.

Servings: 2

1/2 cup amaranth
1 cup water
6 tablespoons coconut milk
2 tablespoons honey or 2 tablespoons agave nectar
1/2 teaspoon cinnamon

Directions:

Cook the amaranth (this may be done the night before): Mix the water and amaranth in a saucepan and heat to boiling.

Turn heat to low, and let simmer for 20-25 minute Most of the water should be absorbed. Take care at the end of the cooking time, because it may get too dry and burn. You should still see the individual grains of amaranth, although they will stick together a little. Overcooking will turn the amaranth to mush.

Cooked amaranth will keep in the refrigerator overnight, if necessary. In the morning, reheat the amaranth in the microwave, if necessary. Drizzle the amaranth with honey, sprinkle with cinnamon, and pour the coconut milk on top.