Deb's Healthy Plate
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Archive for the Beans and Grains Category

Wild Rice

Prep Time: 5 minutes Cooking Time: 60 minutes Yields: 4 servings 1 cup wild rice 4 cups water Pinch of sea salt Directions: Wash and drain rice. Bring rice and water to a boil. Add salt. Turn heat to low, cover and simmer for 45-50 minutes. Grain

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Sunny Buckwheat

Prep Time: 10 minutes Cooking Time: 20 minutes Yields: 4 servings 1 cup buckwheat 2 cups water 1/2 teaspoon sea salt 1 small handful of green beans, chopped 1 yellow crookneck or patty pan squash, chopped 1/4 cup roasted sunflower seeds Directions: Bring the buckwheat, water and

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Quinoa and Millet with Hijiki

Prep Time: 2 minutes Cooking Time: 30 minutes Yields: 6 servings 1/2 cup quinoa 1/2 cup millet 1/4 cup dry hijiki 21/4 cups water 1 pinch sea salt Directions: Wash grains and hijiki. Bring water and salt to boil, then add grains and hijiki. Reduce heat to

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Millet-Carrot-Hijiki-Burdock

Prep Time: 5 minutes Cooking Time: 45 minutes Yields: 6 servings 2 stalks scallions, sliced 2 tablespoons olive oil, divided 2 carrots, shredded 3-inch piece thinly sliced burdock root 1 cup millet 1/4 cup hijiki, soaked and rinsed 6 cups water Gomasio to garnish Directions: In a

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Millet with Roasted Sunflower Seeds

Prep Time: 5 minutes Cooking Time: 45 minutes Yields: 4 servings 1 cup millet 1/2 cup sunflower seeds 3 cups water Pinch of sea salt Directions: Wash and drain millet. Directions Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.

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Buckwheat with Carrot and Arame

Prep Time: 5 minutes Cooking Time: 25 minutes Yields: 4 servings  1/2 cup arame 1 cup raw buckwheat 1 2/3 cups water 1 large carrot, shredded Directions Soak arame and rinse. Dry-toast buckwheat until its nutty and golden brown. Bring water to boil. Slowly add buckwheat and

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Basic Aduki Beans

Prep Time:10 minutes Cooking Time:70 minutes Yields:4 servings 1 cup aduki beans 5-inch piece kombu 4 cups water 2 bay leaves 1 teaspoon sea salt Directions Wash beans. Place kombu and aduki beans in a pot. Cover with water at 2 inches above the level of the

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