WFPB Day19 곡물 종류에 대하여. 좋아하는 곡물을 이용한 WFPB 레시피.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

쌀 Rice

I really enjoy brown rice the most, because I’m very familiar with rice. I often make a simple grain bowl with brown rice, leafy greens, and tofu.

 

I like to make a deconstructed sushi bowl with rice as a base. I make bowls that have a grain, veggies, lentils or beans and a yummy dressing or flavored balsamic vinegar. Easy and yummy. I could eat it every day.

 

Brown rice, tofu vegetables with spices 

 

 

렌틸 lentils

curry lentil soup. I substituted the coconut milk with soy milk instead. Delicious!
https://www.thegardengrazer.com/wprm_print/vegan-coconut-curry-lentil-soup

Vegan Coconut Curry Lentil Soup - The Garden Grazer

 

Vegan: Garbanzo bean- lentils-curry- stew boiled potato

 

 

 

 

오트밀 Oatmeal

jumbo overnight oats with berries.

savory oatmeal breakfast. The recipe does indicate that you should swap the oil with broth for an oil free version.

 

https://www.thefullhelping.com/savory-steel-cut-oatmeal/

The Best Savory Steel Cut Oatmeal

 

 

 

 

 

 

 

 

 

파로 Farro

Farro Salad with Citrus Vinaigrette

Sweet, tangy, chewy, crunchy, fresh...this easy farro salad has a little bit of everything you want and then some! It's a must try to level up your fresh salad game.

Ingredients

For the Salad	Maple Pistachios	For the Citrus Dressing
2 cups dried farro 2 cups baby spinach 3 cups cannellini beans 1 1⁄2 cups fresh blackberries 2 mini cucumbers 2 avocados, sliced 2 radishes, sliced 1⁄2 cup fresh basil, chopped 1⁄3 cup pickled red onions	1⁄4 teaspoon salt 1⁄4 teaspoon smoked paprika 1⁄4 teaspoon ground cumin 1⁄8 teaspoon cinnamon 1⁄8 teaspoon cayenne 1 cup pistachios, shelled 1 1⁄2 tablespoons olive oil 1 tablespoon maple syrup 1 orange zest (regular or blood orange)	2-3 teaspoons zest of a blood orange 1⁄3 cup fresh blood orange juice 1⁄3 cup olive oil 2 tablespoons shallots, minced 2 tablespoons white wine vinegar 2 teaspoons maple syrup 2 teaspoons dijon mustard 1⁄2 teaspoon salt 1⁄4 teaspoon black pepper Instructions
For the Farro 1. Cook 2 cups of dried farro in a medium saucepan with a pinch of salad according to the packaged instructions. Once finished, remove from heat and let cool.	For the Maple Pistachios Prep a small baking pan with parchment paper and set aside. In a small bowl add 1⁄4 teaspoon each salt, smoked paprika, and ground cumin, and 1⁄8 teaspoon each cinnamon and cayenne pepper. Whisk together. In a small saucepan over medium low heat, add 1 cup pistachios add toast for 2-3 minutes, stirring often. Add in 1 1⁄2 tablespoon olive oil, and the spice mix from the step above. Toast until fragrant, stirring often, about 30 seconds. Add in 1 tablespoon maple syrup and the zest from 1 orange. Stir constantly until the maple syrup is all sticking to the pistachios, about 1-2 minutes. Remove from heat and transfer to a parchment lined baking sheet. Spread into an even layer and set aside while cooling.	For the Citrus Vinaigrette 1. To an immersion blender cup (or a blender) add 2-3 teaspoon zest of a blood orange, 1⁄3 cup each fresh blood orange juice and olive oil, 2 tablespoon each shallots and white wine vinegar, 2 teaspoon each maple syrup and dijon mustard, 1⁄2 teaspoon salt, and 1⁄4 teaspoon black pepper. Blend until smooth and no chunks remain. To Assemble 1. Add the baby spinach to the base of a large platter or bowl. Then, add the farro, cannellini beans, blackberries, mini cucumbers, avocados, radishes, basil, and pickled red onions. Top with the spiced maple pistachios and citrus dressing. Notes *Regular oranges will also work for this recipe

 

 

 

폴렌타 갈레트 A polenta galette

A polenta galette is a rustic, Italian-inspired tart featuring a crunchy, cornmeal-based crust (often mixed with flour and cream cheese) or a pan-fried, solid polenta base. (폴렌타 갈레트는 이탈리아식 옥수수 죽인 폴렌타를 굳혀 바삭하게 튀기거나 구워낸 요리(타파스) 또는 파이 반죽에 폴렌타를 섞어 식감을 살린 디저트/요리를 의미합니다. 겉은 바삭하고 속은 부드러운 식감이 특징이며, 치즈나 허브를 곁들여 고소하고 담백하게 즐길 수 있습니다)

I'm a polenta gal. I love it soft with greens, mushrooms and beans on top. Grilled as a side or cut into cubes then roasted and used as croutons.

 

 

 

 

 

 

BROL(Barley, rye, oats and lentil mix)

I made a batch of Dr. Greger’s BROL (barley, rye, oats, and lentils) and have been eating it for breakfast. I added some dates and cinnamon to the IP when I cooked the barley, rye, and oat goats. https://nutritionfacts.org/recipe/basic-brol-barley-rye-oats-and-lentils/

BASIC BROL (BARLEY, RYE, OATS, AND LENTILS) | NutritionFacts.org

 

 

 

퀴노아 quinoa 

This is a tasty quinoa dish with aromatic Moroccan flavors and a touch of sweetness. It goes together pretty quickly!
https://jackfruitful.com/moroccan-quinoa-pilaf/#google_vignette

Moroccan Quinoa Pilaf (Gluten Free) | Jackfruitful Kitchen

use about ¼ extra water and let it cook extra long and it will come out lighter and fluffier and that's exactly what happened. I put cooked lentils and than a bunch of arugula on top of it and it made a nice main part of the meal. Also had my green drink and half of a bunch of aspargus.

it gets used in soups, salads, mains- anywhere a grain or rice is used.

 

 

 

 

메밀 Buckwheat

Buckwheat & Berries Cereal (Dr. Joel Fuhrman).

 ¼ cup Buckwheat Groats

½ cup plant milk

¼ teaspoon cinnamon

¼ teaspoon vanilla powder

Bring to a boil, reduce heat, cover, & simmer for 6 minutes.

Stir in ½ tablespoon cashew butter, ½ tablespoon chia seeds, ½ chopped apple, and ½ cup berries (strawberries and blueberries). 

 

 

 

프리카 freekeh

freekeh is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour. 프리카(Freekeh)는 덜 익은 녹색 밀을 수확해 불에 그슬려 훈연 향을 입힌 후 껍질을 벗긴 고대 통곡물입니다.

freekeh packs a unique bountiful flavor on its own.

if i do add to it in a bowl, it may be a few nuts &or dried fruits on top.

the warm freekeh heats them a little with out disturbance of the freekeh flavor. 🤍