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This month we're starting a series on whole grains. Ground and refined wheat and rice overwhelm mainstream diets, but there are many alternatives. In this issue we offer a quinoa recipe.
Soaking Grains
According to some nutritionists, many types of grains should be soaked in water for several hours, which slightly ferments them and makes them easier to digest.
In her cookbook Nourishing Traditions, author Sally Fallon claims that "A diet high in unfermented whole grains, particularly high-gluten grains like wheat, puts an enormous strain on the whole digestive mechanism." And, in The Hip Chick's Guide to Macrobiotics, Jessica Porter points out that "Soaking [grains] is all the rage in Macrobiotics these days and is a very good habit to get into."
See sidebar for more resources about soaking grains.
Quinoa Salad
Technically a seed, quinoa is high in protein and fiber. It comes in white, red, and black varieties. The darker the color, the heartier the flavor.
Soaking instructions: Rinse 1 cup of quinoa to remove any residue and soak it in a cup of water with either 1 tablespoon of vinegar or 1 tablespoon of lemon juice for about 6 hours.
Salad
- 1 cup quinoa
- 1 cup cabbage (red or green), chopped
- 1 cup baby spinach or other salad greens, chopped
- 1 carrot, shredded
- 1/4 red pepper, chopped
- 2-4 diced radishes
Dressing
- 1/4 cup sunflower oil or
other mild-flavored oil
- Juice of 1/2 lemon
- 1 clove garlic
- sea salt to taste
Drain the quinoa and put in a pot with 1 1/2 cups of water. Bring to a boil and then simmer covered for 15 minutes.
Chop the garlic or run it through a garlic press. Mix the salad vegetables and quinoa in a bowl. Toss in the garlic, sunflower oil, lemon juice and salt. Taste and adjust dressing as needed.
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