You'll love this nutrient-packed Beet and Emmer Salad. Earthy beets combine with vibrant pops of jewel-like pomegranate arils, sweet oranges, fennel and mint. It's all tied together with a delicate Maple-Dijon Vinaigrette.

Winter food can feel stodgy - lots of roasted vegetables and meats, stews. But this salad is a whole new take on winter vegetable recipes: vibrant, bright and intensely fresh.

It takes a little advanced planning. As a grain, emmer benefits from soaking over night so it cooks up plump and soft. But, beyond that extra bit of planning, it comes together quickly.

Ingredients + Substitutions

Emmer, also known as farro medio, is an ancient variety of wheat with a rich nutritional profile. It has a beautiful nutty flavor and chewy texture. Einkorn and spelt are good substitutes for emmer, but if you're gluten-free, you might consider red rice.

Shredded raw beets are the foundation of the salad, providing its bulks. Raw beets tend to have a milder flavor than roasted, and work well in salads.

Fennel provides a delicate sweetness and a good dose of crunch.

Oranges and pomegranates provide sweetness and acidity. These winter fruits pair well with both savory and sweet dishes.

Fresh mint adds brightness and color. If you dislike mint or don't have any on hand, then tarragon, parsley and even dill work well here.

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Where to Find Emmer

Grand Teton Ancient Grains is our favorite source for organic and regeneratively grown grains.

Their emmer has a beautiful texture, sweet nutty flavor and you can mill it into flour for baking or use it in salads like this one.

Check it out

Recipe Tips

Soaking emmer (and other grains) does two things. First, it softens the grain making it easier and quicker to cook. Second, soaking grains makes them little easier to digest for some people while improving the body's ability to absorb the grains' minerals.

You can cook the emmer in a pressure cooker (my favorite no-fuss method) or on the stove by boiling it until tender. The pressure cooker takes less time, but you can gauge doneness better when boiling it on the stove.

Shredding the beets is best done in a food processor with the grater attachment or on a mandolin. They provide consistent results and thicker cuts, but you can also use a box grater.

Segmenting the oranges can be a little tricky. You'll need to slice off the peel and pith, then slide your knife through each segment of the orange, separating the flesh from the membrane. If you're short on time, you can

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Beet and Emmer Salad

This winter salad balances earthy beets, citrus, and chewy emmer with mint and fennel, creating a dish that feels bright yet grounded. It's both vibrantly fresh and deeply seasonal - rooted in the very best that winter has to offer.

Course Salad

Cuisine American

Keyword ancient grains, beets, citrus, herbs, mint, wheat

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Soaking the Emmer 12 hours hours

Total Time 12 hours hours 30 minutes minutes

Servings 6 servings

Author Jenny

Equipment

• medium mixing bowl
• Instant Pot (or large stock pot)
• colander
• Pint-Sized Mason Jar

Ingredients

For the Emmer

• ⅔ cup emmer berries
• 1 ½ cups water (plus additional for soaking)

For the Salad

• 3 medium beets (peeled and shredded)
• 1 medium fennel bulb (sliced thin)
• 2 medium oranges (peeled and segmented or cut into supremes)
• 1 cup pomegranate arils
• ½ cup chopped fresh mint

For the Dressing

• 1 medium shallot (minced)
• 1 tablespoon Dijon-style mustard
• ⅛ teaspoon fine sea salt
• 3 tablespoons extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Grade A dark maple syrup

Instructions

Prepare the emmer.

• The night before you plan to make the salad, dump the emmer berries into a medium mixing bowl. Cover with warm water by two inches, and allow to soak overnight (8 to 12 hours).
• Drain the emmer, and transfer it to the insert of an Instant Pot, add an additional 1 ½ cups water, and pressure cook for 20 minutes. Alternatively, you can boil the emmer on the stove until tender, about 45 to 50 minutes. Drain, and reserve.

Preparing the salad.

• Combine the shredded beets, fennel, orange segments, pomegranate arils and mint in a large mixing bowl. Stir in the reserved emmer.

Preparing the dressing and finishing the salad.

• Add the shallot, mustard, salt, olive oil, vinegar, and maple syrup. Shake the jar vigorously until the dressing is well-emulsified. Drizzle over the salad, toss to coat and serve.
• Store any leftovers in a tightly sealed container in the fridge for up to 3 days.

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Recipe Questions

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Scotch Broth, a humble potage of lamb, split peas, barley, and vegetables, fills my family's bellies in wintertime when the lingering cold and snow seem to draw out our strength and internal warmth.  Scotch Broth has long been a favorite of mine - thick with split peas and barley, flecked with long-simmered bits of tender lamb meat and ladled into waiting bowls.

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Scotch Broth

This classic Scotch Broth, a satisfying and filling broth-based soup featuring kale, split peas, lamb and barley, comes.

Prep Time 12 hours hours 5 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Total Time 13 hours hours 35 minutes minutes

Servings 10 to 12 servings

Author Jenny

Ingredients

• 1 cup hulled barley
• 1 tablespoon raw apple cider vinegar
• ½ cup split peas
• 2 tablespoons salted butter
• 1 large lamb shank
• 1 yellow onions (chopped)
• 2 carrots (chopped)
• 2 celery ribs (chopped)
• 2 garlic cloves (sliced thin)
• 1 ½ teaspoons dried thyme
• 2 bay leaves
• 12 cups water
• 1 bunch kale
• 2 teaspoons fine sea salt
• ground black pepper

Instructions

• Place the barley in a small bowl with about 1 cup warm water. Stir in cider vinegar. In a separate bowl, pour the split peas into a bowl and cover with warm water. Leave both bowls in a warm room for 12 to 24 hours. After the time has passed, drain the barley and the split peas, and rinse them well.
• In a large pot, heat the butter over medium to medium-high heat. Add the lamb shanks to the pot and brown them on both sides, turning as needed. Room the lamb and set aside.
• Add the onions, carrots, celery and garlic to the pot, and saute for 5 minutes, stirring as needed to prevent burning.
• Return the lamb to the pot and add the thyme, bay, and 12 cups water. Pour in the soaked split peas and barley. Bring the soup to a boil, turn the heat to low, cover and simmer for 1 ½ to 2 hours or until the lamb shanks are very tender and the meat is easy to pull off the bone. Remove the lamb shanks from the pot and let them cool.
• While the lamb cools, stem the kale and chop it into bite-sized pieces Add the kale to the pot and simmer for 7 minutes or until the kale is soft.
• Shred the lamb, and return it to the pot. Salt well, starting with 2 teaspoons, and add freshly ground pepper if desired. Garnish with chopped parsley, if you like, and serve.

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Whole grain buttermilk biscuits are a rare treat in our home.  We begin most mornings with a breakfast of pastured eggs and wilted greens. Occasionally, just occasionally, I find the time to prepare whole grain buttermilk biscuits as a special treat. 

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Whole Grain Buttermilk Biscuits Recipe

If you're using freshly ground flour, you need only soak the dough for a few hours though you can certainly soak it longer, by choice if not necessity. This recipe produces a classic buttermilk recipe with a tender crumb and is best served with fresh butter and wildflower honey or jam.

Course bread

Cuisine American

Keyword butter, flour

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 16 biscuits

Ingredients

• 2 ½ cups all-purpose einkorn flour
• ½ cup salted butter
• 1 cup buttermilk
• 1 teaspoon baking soda
• 1 teaspoon fine sea salt

Instructions

• Sift the whole grain flour before combining it with cold butter or pastured lard in the basin of a mixer.
• Mix the fat and flour together until it resembles the texture of cornmeal, then stir in the freshly cultured buttermilk and combine together until the flour, fat and buttermilk form a thick dough.
• Allow this dough to sit, covered, in a warm spot in your kitchen for at least two hours (if using freshly ground or sprouted grain flour) or overnight if using store-bought flour.
• Preheat the oven to 450 degrees Fahrenheit.
• Once the oven is preheated, knead baking soda and unrefined sea salt into the dough.
• Flour your hands and gently form the biscuits either by rolling them out and cutting them out with a biscuit cutter or roll dr op them, as I prefer to do, straight from the mixing bowl onto a baking sheet or preheated baking stone.
• Bake the biscuits at 450 degrees Fahrenheit for about ten to fifteen minutes, or until they puff up and become a golden brown color.

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This sprouted wheat flatbread recipe is brilliantly easy to prepare, and you can use it as simple wrap or to soak up sauces and curries.

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Sprouted Wheat Flatbread Recipe

These flatbreads are so easy to make: Just mix the dough, roll it out and cook it in a hot pan for a minute or two. You can use them as wraps, in place of tortillas or in place of chapati.

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6 (7-inch) flatbreads

Author Jenny

Ingredients

• 1 cup sprouted wheat flour
• ¼ teaspoon fine sea salt
• 1 tablespoon extra virgin olive oil plus additional for cooking
• 6 tablespoons hot water

Instructions

• In a medium bowl, whisk together the flour and salt. Stir in the oil and hot water, adding more water if necessary to make a soft, elastic, slightly sticky dough.
• Flour your work surface, and then knead the dough until it's smooth, about 1 minute.
• Divide the dough into 6 pieces and shape them each into a ball. Cover the dough balls and allow them to rest for about 15 minutes.
• Preheat an electric griddle to 375°F, or set a heavy-bottomed skillet over medium heat.
• Roll each dough ball into a 6" to 7" circle; the circles will be thin, like a tortilla.
• Lightly oil the griddle or pan, and fry one dough circle for about 30 seconds, until lightly browned on the bottom. Flip and fry the second side of the dough, pressing it down gently with a spatula if it starts to puff. Cook for an additional 30 seconds, until golden. Cover the cooked flatbreads with a clean towel while you cook the remaining pieces. Serve warm.

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Thumbprint cookies, sweet, buttery, and graced with a slip of jam, have always been a favorite of mine. But, as I got older and had a family of my own, I wanted to make something better, a touch more wholesome, more flavorful. I started baking a healthier version, more nourishing, and richer in flavor: Spelt Thumbprint Cookies.

Classic thumbprint cookies rely on white flour for their delicate crumb, but whole grain flours provide a deeper and richer flavor.  Whole grain flours are also coarser, and I'm partial to the whole grain organic spelt flour. It's has a lovely soft texture that works well in pastries like cookies, and it also has a brilliantly fresh flavor that, when paired with brown sesame seeds, works really well to deliver a Christmas cookie that isn't just a sweet treat.  It has depth, too.

How to Make Spelt Thumbprint Cookies

You start with whole grain spelt flour and then enrich the dough with real butter, egg yolks, and sour cream before spiking it with nutmeg and the lightest slip of spiced rum for good measure. You then roll the dough in the palm of your hand to form a little ball and then roll it in sesame seeds which give the cookies a pleasant crunch and a nice, nutty flavor. Then you'll press a little indent into each cookie, just enough to hold a teaspoon of jam.

To prevent the cookie dough from spreading, you'll want to toss the prepared cookies in the freezer before you fill and bake them. Traditionally, you'd fill them with raspberry jam, but plum jelly is one of our favorites.

After you bake them and allow them to cool on racks, you can sprinkle them with powdered sugar or serve them as is. They'll keep about two weeks in an airtight container.

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Spelt Thumbprint Cookies

Rolled in sesame seeds, and spiked spiced rum and nutmeg, these little whole grain Spelt Thumbprint cookies are excellent served with a mug of dark, inky black tea or tucked away in tins to give to friends for the holidays.

Author Jenny

Ingredients

• 1 ¼ cups spelt flour
• 2 tablespoons arrowroot starch
• 1 teaspoon baking powder
• ¼ teaspoon fine sea salt
• ½ teaspoon finely grated nutmeg
• ½ cup unrefined cane sugar
• ½ cup salted butter
• 1 egg yolk
• 1 tablespoon sour cream
• 1 teaspoon spiced rum
• ½ cup sesame seeds
• 6 tablespoons jam or preserves

Instructions

• Line a baking sheet with parchment paper. 
Sift the flour, arrowroot starch, baking powder and salt together into a medium mixing bowl.
• In a separate bowl, beat the sugar and butter together until light and fluffy, and then beat in the egg yolk, sour cream and rum.
• Add the dry ingredients to the butter mixture, and beat on medium-low speed until combined.
• Place the sesame seeds in a small, shallow bowl or on a plate.
• Spoon two tablespoons dough into your hand, and form it into a tight round ball. Roll them in sesame seeds, and place them on the baking sheet no closer than 1 inch apart. Gently press your thumb into each ball of dough to leave a shallow indent.
• Place the cookie tray in the freezer for 30 minutes, and then heat the oven to 350 F.
• Remove the tray from the freezer, and spoon jam into the indents on the cookies.
• Bake at 350 F about 15 minutes or until set. Gently transfer the cookies to a cooling rack, allowing them to cool completely before storing or serving.. Store in an airtight container where they'll keep about 2 weeks.

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What is it?

Soaked oatmeal porridge was popularized by the cookbook Nourishing Traditions which advocates for soaking grains to improve the bio-availability of minerals such as zinc and iron. It tastes the same as regular oatmeal, with a slightly and barely perceptible acidic undertone owing to the inclusion of lemon juice or apple cider vinegar. Soaked oatmeal is super creamy and quick to cook, too.

Many old-world, historical recipes call for soaking oats overnight and sometimes up to 48 hours for making dishes such as porridge, flummery (a Scottish dessert), and pudding (1). Keep in mind, though, that not all traditional recipes call for soaking oats to make porridge, and quite a few simply call for boiling oats in water or milk.

What's in it?

You need a handful of ingredients to make soaked oatmeal porridge, plus any additional ingredients you'd like for adding flavor once the porridge is finished. In general, you'll need oats, salt, an acidic ingredient, an ingredient that's rich in the enzyme phytase, and liquid.

• Oats are the foundation of good porridge. For this recipe, you should look for old-fashioned thick-cut rolled oats or steel cut oats. Quick oats undergo more processing than thicker cut rolled oats and are more likely to dissolve and lose their form during soaking.
• Flaked rye, buckwheat and whole wheat flour are all rich in the enzyme phytase which helps to breakdown phytic acid. Since most commercial oats are heat-treated through steam (unless you flake the oat groats yourself), they're low in the natural enzyme needed to breakdown phytic acid. So, adding a phytase-rich ingredient helps to support the soaking process.
• An acidic ingredient such as lemon juice or vinegar encourages the break down of phytic acid. This is why sourdough fermentation, which lowers the PH of flour, also decreases phytic acid (2).
• Salt gives the porridge flavor, balancing the natural sweetness of oats.
• Water and milk form the liquid foundation for the porridge. Use hot water for soaking oats since its elevated temperature promotes the breakdown of phytic acid. Whole milk works well for cooking the porridge, and is the primary cooking liquid in many traditional recipes; however, you can use additional water or a non-dairy substitute such as coconut milk if you prefer.

Is soaking oatmeal good for you?

Many people soak their oats because they think it's healthier. And, for some people, it can be; however, not everyone needs to take this extra step in the mornings. Instead, whether or not the soaking process will benefit you is largely bio-individual - meaning that it's dependent on your body's individual needs.

• Oats are generally considered to be a healthy food, and are widely considered to support general health, but specifically heart, digestive, and metabolic health (3).
• Soaking may make oatmeal a little easier to digest. Soaking foods rich in phytic acid in a warm, slightly acidic medium helps to break enzyme inhibitors that can make grains difficult to digest (4).
• Soaking grains may improve the availability of minerals in your oats. That's because soaking grains such as oats kickstarts the enzymatic process that breaks down and phytic acid, thus making zinc and other minerals a little easier for your body to absorb (5).
• Most people probably don't need to soak their grains. Soaking grains to improve the availability of minerals is helpful for people at risk of nutritional deficiency or who are heavily reliant on foods rich in phytic acid for the bulk of their diet (6). If you're eating an otherwise nutritious, mineral-rich diet, the benefit of soaking oats is likely minimal.
• Phytic acid can be beneficial. While it's largely considered an anti-nutrient because it can block the absorption of some minerals in grains and pulses, phytic acid has some benefits, too. It's a strong anti-oxidant (7), and may benefit the kidneys (8) and metabolic health (9).

Tips for soaking oats

Making soaked oatmeal is just as easy, if not easier, than making a regular oat porridge. The soaking process also makes oats faster to cook, and they often taste creamier than regular oatmeal. There are a few tips you'll want to keep in mind before you make your first batch of porridge.

• Rolled oats are steam-treated, so you'll need to add a phytase rich addition if you hope to encourage the breakdown of phytic acid. Rye, buckwheat, and wheat are all rich in phytase, so you might add a spoonful to the oats as they soak.
• Skip the quick oats and use old-fashioned, thick-cut rolled oats or steel cut oats instead. Quick oats are too fine and thin, and will turn to mush with an overnight soak.
• Temperature matters. Soak the oats in hot water and at room temperature. The enzymes responsible for making soaked oats so good need warmth to do their work.
• Keep an eye on the stove. Soaked oats cook lightning fast, and if you leave the stove unattended they might overcook or start to burn.
• Add lots of flavor with chopped fresh fruit such as apples in the fall or berries in the summer, nut butter, coconut flakes, butter, cream, and chopped nuts.

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Soaked Oatmeal Recipe

Soaked oatmeal porridge is a simple, nourishing, and affordable breakfast that takes practically no effort to make. It's delicious partnered with plenty of butter, chopped fresh fruit and toasted nuts for a hearty, cheap breakfast.

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Soaking 8 hours hours

Total Time 8 hours hours 10 minutes minutes

Servings 4 servings

Calories 230kcal

Author Jenny

Equipment

• medium mixing bowl
• Medium Saucepan

Ingredients

For the soaked oatmeal porridge

• 2 cups old-fashioned rolled oats
• 2 tablespoons flaked rye
• ½ teaspoon fine sea salt
• 2 tablespoons lemon juice
• 2 cups hot water
• 2 cups milk

To serve

• salted butter
• chopped fresh fruit
• chopped nuts
• heavy cream

Instructions

The night before

• Dump the oats into a medium mixing bowl, and then cover with hot water. Stir in the salt and lemon juice, and then cover the bowl. Let the oats soak at room temperature for at least 6 and up to 8 hours.

The next morning

• Spoon the soaked oats into a medium saucepan, and then pour in the milk. Bring to a boil over medium-high heat, stirring constantly, and simmer until the porridge is cooked through and creamy - 3 to 5 minutes.

Serving the porridge

• Spoon the porridge into individual bowls, and then top with butter, fresh fruit, nuts, and cream as you like it.

Nutrition

Calories: 230kcal | Carbohydrates: 34g | Protein: 9g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 12mg | Sodium: 346mg | Potassium: 315mg | Fiber: 4g | Sugar: 7g | Vitamin A: 198IU | Vitamin C: 3mg | Calcium: 160mg | Iron: 2mg

Common questions

Try these breakfast recipes next

References

1. Rundell, M.E. A New System of Domestic Cookery. (1807)
2. Leenhardt, Fanny et al. "Moderate decrease of pH by sourdough fermentation is sufficient to reduce phytate content of whole wheat flour through endogenous phytase activity." Journal of agricultural and food chemistry vol. 53,1 (2005)
3. Paudel, Devendra et al. "A Review of Health-Beneficial Properties of Oats." Foods (Basel, Switzerland) vol. 10,11 2591. 26 Oct. 2021
4. Shi, Lan et al. "Changes in levels of enzyme inhibitors during soaking and cooking for pulses available in Canada." Journal of food science and technology vol. 54,4 (2017)
5. Gupta, Raj Kishor et al. "Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains." Journal of food science and technology vol. 52,2 (2015)
6. Vashishth, Amit et al. "Cereal phytases and their importance in improvement of micronutrients bioavailability." 3 Biotech vol. 7,1 (2017)
7. Graf, E et al. "Phytic acid. A natural antioxidant." The Journal of biological chemistry vol. 262,24 (1987)
8. Petroski, Weston, and Deanna M Minich. "Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds." Nutrients vol. 12,10 2929. 24 Sep. 2020
9. Chatree, Saimai et al. "Role of Inositols and Inositol Phosphates in Energy Metabolism." Molecules (Basel, Switzerland) vol. 25,21 5079. 1 Nov. 2020

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Homemade crackers are well-oved in our home - rustic, flavorful and tender, they've become a favorite of both visiting children and adults.  While preparing homemade crackers doesn't require too much time or kitchen know-how (even a novice can master the slow techniques of mixing, kneading and rolling), the results are simply lovely - a reminder of a time gone-by when everything served at the supper table was made with love, and always from scratch.

In our version of homemade crackers, we rely on whole grain flour for its rich and earthy flavor and nutritive value.  First whole grain flour is combined with fresh yogurt, and allowed to rest overnight which fulfills the dual purpose of not only improve the tenderness of the grain, but also improving its nutrient profile.  All whole grains contain antinutrients - naturally present substances like food phytates which keep the grain from sprouting until conditions for the plants growth are optimal, but also bind up with minerals in our digestive tracts, preventing their full absorption.  Fortunately, the traditional methods of soaking, sprouting or souring grains prior to preparing breads, cakes, muffins and even homemade crackers not only improves the bioavailability of minerals, but also improves their digestibility and flavor.

In this recipe for homemade crackers, we use whole, full-fat yogurt to soak the flour before combining the dough with good quality grass-fed butter, which creates a flaky texture and crumb.  Season the crackers with coarse sea salt, dried chives or dill, or leave them plain, anyway you make them is worth your time and effort.

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homemade cracker recipe

Flaky, tender, crispy - these homemade crackers take little effort; however, they're prepared first by soaking whole grain spelt flour in fresh yogurt which both tenderizes the flour and improves its nutritive qualities. Consider adding dried herbs to the dough for a variation in flavor.

Prep Time 20 minutes minutes

Cook Time 7 minutes minutes

Total Time 27 minutes minutes

Servings 120 crackers (12 Servings)

Author Jenny

Ingredients

• 3 cups spelt flour
• 1 teaspoon fine sea salt
• 1 cup yogurt (try making raw milk yogurt)
• ½ cup salted butter (plus 2 tablespoons melted butter)

Instructions

• Stir three cups whole grain spelt flour and one teaspoon unrefined sea salt with one cup full fat yogurt in the bowl of a stand mixer equipped with a dough hook. Continue to process until the dough forms a smooth ball.
• Place the dough in a mixing bowl and cover it with a tea cloth. Leave the dough to rest at room temperature overnight and up to twenty-four hours.
• Once the dough has rested overnight or up to a full day, preheat the oven to 450 degrees Fahrenheit.
• Knead one-half cup softened butter into the dough, then divide the it into four separate balls to make rolling it more manageable.
• Flour your working surface and your rolling pin, place one ball of dough into the center of your work surface and roll it to ⅛-inch. Cut the dough into rounds with a biscuit cutter, or into triangles or squares with a pizza cutter or sharp knife.
• Brush each unbaked cracker with melted butter, prick with the tines of a fork to prevent puffing and bake in an oven preheated to 450 degrees Fahrenheit until brown and crispy, about six or seven minutes.

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One of my family's favorite lighter meals is this Quinoa Salad with Cumin-Lime Dressing.  I serve it with grilled fish or chicken.  It's a breeze to put together.

It's a breeze to put together.  You cook up some quinoa, which takes about fifteen minutes, and then tuck it in the fridge to chill.  While it grows cold, you chop up all sorts of vibrant additions like avocado, tomato, red onion and jalapeno before tossing it all together with lime juice and olive oil.

The Goodness in Quinoa

Quinoa is the seed of a plant that originated in the Andean mountains of South America, where it was cultivated by indigenous peoples for five to seven thousand years.

Andean peoples held a sacred place in their culinary traditions for quinoa where it was used liberally, and, was particularly treasured by nursing mothers as it was thought to support an adequate and abundant milk supply (source).

Quinoa is rich in minerals like manganese, magnesium and phosphorus as well as antioxidants like quercetin.  It is  likewise rich in protein, and is a good source of folate, a nutrient critical to women of reproductive age for its ability to mitigate the risk of neural tube defects.

Quinoa's not really a grain.

While we use quinoa like a grain, and often refer to it as a grain. Quinoa is not truly a grain at all; rather, it's a pseudoceral - or a seed that we use like a cereal grain.  Quinoa is the seed of a leafy plant in the Amaranth family.

Cooking with Quinoa

Quinoa can be bitter, owing to the presence of saponins that coat the exterior of the seeds. By rinsing quinoa thoroughly before cooking, you can reduce its natural bitterness.  Your best bet, however, is simply to purchase from quinoa from a company that has already rinsed (or sprouted!) the quinoa in advance (this is the one I buy).

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Quinoa Salad with Cumin Lime Vinaigrette

Quinoa, tomatoes and avocado come together in this super easy quinoa salad. It stores well in the fridge for a few days, and is great to take for pot lucks.  Dress it with a flavor-packed cumin lime vinaigrette.

Course Main Course, Salad

Cuisine American, south american

Keyword avocado, lime, quinoa

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Refrigerate 1 hour hour

Total Time 20 minutes minutes

Servings 6 servings

Calories 393kcal

Author Jenny

Ingredients

• 2 cups quinoa
• 4 cups water
• 1 teaspoon fine sea salt
• 1 medium avocado pitted and diced
• 2 cups cherry tomatoes halved
• 1 small red onion diced
• 1 medium jalapeño sliced thin
• 1 cup cilantro leaves loosely packed
• 2 medium limes juiced
• 1 clove garlic minced
• ½ teaspoon ground cumin
• ⅓ cup extra virgin olive oil

Instructions

• Pour the quinoa into a saucepan and cover with water and salt. Bring to a boil over high heat, cover, and turn down the heat to medium-low. Simmer, covered, until quinoa is is tender, about 15 minutes. Spoon the quinoa into a large mixing bowl, fluff with a fork, and then refrigerate at least 1 hour until cold.
• Toss the cold quinoa with avocado, tomatoes, red onion, jalapeño and cilantro leaves.
• Prepare the dressing by whisking lime juice with garlic, cumin, salt and olive oil. Dress the quinoa salad and serve immediately. Leftovers will store, tightly sealed, in the refrigerator up to 5 days.

Nutrition

Calories: 393kcal | Carbohydrates: 45g | Protein: 9g | Fat: 20g | Saturated Fat: 2g | Sodium: 409mg | Potassium: 653mg | Fiber: 7g | Sugar: 2g | Vitamin A: 510IU | Vitamin C: 26.2mg | Calcium: 54mg | Iron: 3.5mg

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Bittersweet with a punch of almonds, this dark chocolate granola is a near-perfect start to a busy morning.  A little dark maple syrup gives the granola a subtle sweetness, while cacao and reishi mushroom lend not only a boost of antioxidants but also a deep chocolatey flavor with a slightly earthy note - making it a perfect grown-up version of your favorite chocolate kids' cereal.

What is it?

Granola is a breakfast food that was first developed during the 19th century's booming health and wellness movement. Modern versions typically combine oats with oil, a sweetener, and dried fruit or nuts.  

This version includes medicinal herbs, spices, and a gorgeous dark chocolate base formed by cacao and cocoa butter, giving it a deep bittersweet edge coupled with subtle, delicate notes of cinnamon and other botanicals. This combination tastes delicious and is also deeply nourishing.

What's in it?

In this recipe, luxuriant cocoa butter replaces oil, and you'll use a mix of sprouted oats and tigernuts (a fiber-rich tuber) instead of rolled oats alone.  Maple syrup gives the granola a slight sweetness, while cinnamon and cloves provide a burst of spice against a rich foundation of chocolate.

• Sprouted oats are easier to digest for many people than regular oats. In addition, they contain various minerals in addition to complex carbohydrates and fiber.
• Tigernuts are tuberous roots rich in prebiotics (the food that fuels beneficial bacteria), such as resistant starch and fiber. They also contain vitamins C and B6 and various minerals such as magnesium, zinc, and potassium.
• Almonds provide a light sweetness and are a good source of vitamin E.
• Cacao is significantly richer in various antioxidants and phenolic compounds than most foods (1). These botanical compounds give it a rich flavor and dark color. It is also traditionally used to restore energy (2).
• Cocoa butter gives the granola a rich chocolatey flavor and aroma.  It contains vitamin E.
• Maple syrup provides a hint of sweetness that brings balance to bitter cacao.
• Reishi mushroom is an adaptogen with a long history of use in traditional Chinese medicine. Its versatile uses include supporting the immune system and promoting relaxation (3). In addition, its earthy flavor is a natural fit for chocolate.
• Cinnamon and Cloves bring a warming, spicy quality to the granola, balancing the chocolate's bitterness and maple syrup's sweetness. They're also rich in antioxidants and anti-inflammatory (4, 5).

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Dark Chocolate Granola Recipe

This bittersweet dark chocolate granola makes for a decadent breakfast, especially when paired with homemade yogurt. Maple syrup gives the granola a subtle sweetness, while cocoa butter and cacao give it a rich chocolatey flavor balanced by the warmth of cinnamon and cloves. 

Course Breakfast

Cuisine American

Keyword chocolate, herbs, nuts, oats, spices

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings (1 quart)

Calories 384kcal

Author Jenny

Equipment

• Large Mixing Bowl
• Rimmed Baking Sheet
• Small saucepan

Ingredients

• ¾ cup sprouted rolled oats
• ¾ cup flaked tigernuts
• 1 cup sliced almonds
• ½ cup cacao nibs
• ½ cup dark maple syrup
• ¼ cup cocoa butter
• ½ teaspoon fine sea salt
• ¼ cup cacao powder
• 2 tablespoons reishi mushroom powder (optional)
• 1 teaspoon ground cinnamon
• ⅛ teaspoon ground cloves
• 1 ½ teaspoons chocolate extract

Instructions

• Heat oven to 250 F.
• In a large mixing bowl, stir the oats, tigernuts, almonds, and cacao nibs together. Set on the counter while you prepare the remaining ingredients.
• Warm the maple syrup and the cocoa butter in a small saucepan set over medium heat. When the cocoa butter melts, whisk in the salt, cocoa powder, reishi powder (if using), cinnamon, and cloves until well combined. Turn off the heat and stir in the chocolate extract.
• Pour the cocoa butter mixture over the oats, almonds, and cacao nibs, stirring until well-coated. Transfer the granola mix onto a baking sheet, and then bake for 40 minutes, stirring once or twice to promote even cooking.
• Transfer to the counter, and allow to cool completely. Store in an airtight container at room temperature for up to 1 month.

Nutrition

Calories: 384kcal | Carbohydrates: 38g | Protein: 7g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 152mg | Potassium: 218mg | Fiber: 7g | Sugar: 16g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 69mg | Iron: 1mg

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References

1. Meng, Cheng Chia et al. "Phenolic and theobromine contents of commercial dark, milk and white chocolates on the Malaysian market." Molecules (Basel, Switzerland) vol. 14,1 200-9. 5 Jan. 2009
2. Lippi, Donatella. "Chocolate in history: food, medicine, medi-food." Nutrients vol. 5,5 1573-84. 14 May
3. Winston, David and Maimes, Steven. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Release. Rochester, VT: Healing Arts Press.
4. Vallianou, Natalia et al. "Effect of cinnamon (Cinnamomum Zeylanicum) supplementation on serum C-reactive protein concentrations: A meta-analysis and systematic review." Complementary therapies in medicine vol. 42 (2019): 271-278.
5. Batiha, Gaber El-Saber et al. "Syzygium aromaticum L. (Myrtaceae): Traditional Uses, Bioactive Chemical Constituents, Pharmacological and Toxicological Activities." Biomolecules vol. 10,2 202. 30 Jan. 2020

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Sprouted grain flour is a staple in my kitchen.  I make it from time to time, in bulk, and freeze it for use in sweet things like these sprouted grain cookies, or in this sprouted bread with milk and honey.  Sprouting sweetens grains naturally, and the process also helps to mitigate the effects of antinutrients like phytic acid which are found in whole grains.  It releases a bit of the plant, one that's imprisoned in the grain's tough layer of bran.  When the conditions are right - moist and slightly acidic - the little plant begins to emerge, if only slightly.  It's a beautiful transformation, the release of life from something so small and so seemingly inactive.

Why Sprouted Grain Flour

All whole grains (and beans, seeds, and nuts) promise an array of vitamins, minerals, and dietary fiber which is why health authorities (rightly, or wrongly, you might think) emphasize them as a source of good health.  And, despite all the emphasis on whole-grain this and whole-grain that, what they fail to emphasize is that these whole grains are also a source of antinutrients -substances that actually prevent you from fully absorbing the nutrients whole grains contain.  Listen closely now: you might eat as many whole grains as you like, but without proper preparation to mitigate the effect of these antinutrients, you are not reaping the rewards you should.

Grains want tender, long and thoughtful cooking.  This means grains need to be treated first to release their full array of nutrients to your body.  Soaking, sprouting and souring accomplish that goal which is also why I emphasize sourdough baking at Nourished Kitchen.  Now, sprouting won't remove all of the antinutrients in the grain - but it has some effect.  To remove them all, you need to mill the grains and extract all the bran, but sprouting does accomplish quite a bit not only to release the existing minerals from the grain but to improve its complement of vitamins and protein.

Which grains can I sprout?

You can sprout any grain, provided you're working from the whole grain berry, not a rolled, flaked, or otherwise damaged grain.  Wheat, spelt, oats, barley, and einkorn all work well for sprouting.  Oats are a high-fat grain, and are often treated with steam or heat and dried prior to packing and distribution, so if you wish to sprout oats, take care to purchase untreated oat groats intended specifically for sprouting.

Where to Find Grains for Sprouting

In most cases, you'll be able to purchase whole grain berries at your local health food store in the bulk bins.  Common grains like spelt, wheat, and rye are available at even the smallest stores; however, untreated oats for sprouting and einkorn berries are less commonly available.  For my family, I purchase both einkorn berries and sprouting oats online.

• Common Grains (Spelt, Rye, Wheat, Rice): Check your local health food store's bulk bins, or inquire at your buying club.
• Untreated Sprouting Oats: Are not widely available yet, as most oats on the market have been heat-treated due to the volatile nature of their oils.

Sprouting Grains for Flour

When sprouting grains to make sprouted grain flour, you must be mindful of the time it takes to sprout while not allowing your sprouts to grow too large.  Certainly, once that little speck of a root appears at the end of the grain, it's tempting to let it continue growing.  Yet, by allowing the sprout to continue to grow, you run the risk of malting the grains.  Malt, in small amounts, adds great depth of flavor to baked goods; however, when used exclusively or in large amounts it will produce an overly sweet, gooey bread that never cooks through.  In using sprouted grains for flour, be mindful to begin dehydrating the grains shortly after the root tip appears.

Sprouted grains should also be dried at a relatively low temperature in a dehydrator; just as allowing the sprout to grow too long can fundamentally change the way the flour performs, so too can drying it at a high temperature.  An oven doesn't work well as a substitute for a dehydrator in this instance.

Equipment You'll Need for Making Sprouted Grain Flour

I live in a very small, modest home with a surprisingly tiny, equally modest kitchen - about 40 square feet.  I do not like to clutter what little space I enjoy with too many appliances and kitchen gadgets; however, there are a few items I find to be absolute necessities for sprouted flour making.  Fortunately, they all serve multiple purposes.

• The Insert of My Slowcooker: I soak my grains in the insert of my slow cooker, though any large mixing bowl will work well.  
• Fine-mesh Sieve: I use a fine-mesh sieve that fits over the sink for rinsing and aerating the grains as they sprout.  Fitting it over the sink saves much-needed counter space, and also allows the water to run cleanly through the grains, minimizing clean-up.
• Dehydrator: To prevent sprouted grains from roasting in the oven at too high a temperature, I dry them in a food dehydrator.
• Grain Grinder: When I first began grinding my own grains for flour, I used a Nutrimill; however, early this year it stopped working, and I purchased a Komo Grain Grinder and Grain Flaker which is blessedly quiet and doesn't heat the flour during grinding.  There are many grain grinders, electric and manual, in a variety of price ranges.  

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Sprouted Grain Flour

Sprouted grain flour is rich in nutrients, particularly B vitamins like folate. You can substitute it at 1:1 ratio for any whole grain flour, and is particularly good in baked goods, cookies and breads.

Author Jenny

Ingredients

• 1 pound whole grain (such as rice, wheat berries, einkorn berries, spelt berries etc.)
• 1 tablespoon raw apple cider vinegar

Instructions

• Pour the grains into a large mixing bowl, and cover with warm water by 2 inches. Stir in the vinegar, cover the bowl, and set it on the counter. Let the grains soak, undisturbed, for 18 to 24 hours, then drain the grains and rinse them well.
• Pour the grains into an over-the-sink fine-mesh sieve, and rinse them under flowing water. Stir the grains with your hands. Twice a day for 2 to 3 days, continue rinsing and stirring the grains, a tiny, cream-colored sprout emerges at the end of the grains.
• Transfer the grains to the dehydrator trays lined with a non-stick sheets. Dehydrate the grains for 12 to 18 hours. Once the grains are firm and dry, transfer them to the freezer or grind them in a grain grinder. Grind them to a fine flour, sift it, as desired, and store it in the freezer until ready to use.

The post How to Sprout Grains (and make sprouted grain flour) appeared first on Nourished Kitchen.