Malibu Beach Recovery Diet - Going Vegan
There are times when I really wish I were able to take meat out of my diet completely. Granted that his does not happen too often, but often enough that I wish I had a more intense vocabulary of meatless dishes. Recently, some great cookbooks have come to the market, such as “Salad as a Meal“ and “Vegetable Harvest“, both by Patricia Wells, “ Vegetable Love“ by Barbara Kafka, “Fast Fresh and Green“ by Susie Niddleton and “Whole Grains“ by Lorna Sass to name a few. They make you want to embrace those meals that do not feature meat as an ingredient.
Actually, when vegetables are paired with grains, they take centerstage and are no longer considered a “side”. The initial principle is that your vegetables are of superior freshness to start with. The resulting added flavor and crispness, along with the shortest cooking time possible, will insure that you get the maximum nutrition out of them. The grains should be rinsed and soaked if needed, and usually require a longer cooking time, so plan your meal preparation time accordingly. You have all heard about the various benefits of vegetables, so I will not bore you with repeated advice on what, where, how often and when to get your veggies on top of the pyramid. There is, however, a misconception on how to prepare grains, which leads many people to turn away from them because they become tough, pasty, gooey and totally unappetizing. The books mentioned above should help you experiment with grains and get familiar with some of the best loved new fads in the food business. We are seing four-star restaurants serve farro and barley, grains that were unheard of five years ago but have been on menus since the time of the Romans. Quinoa is making a comeback as well in white, red or black -- according to the Chef’s taste for culinary and visual drama.
What is not often mentioned is the incredible ability that grains have to help us maintain a healthy diet, a satisfied appetite and a boost to our digestive functions. Grains are a suberb source or protein, of fiber and other important nutrients, such as selenium, potassium and magnesium. They also provide, next to vegetables, a satisfying chewiness that contradicts your impulse to eat in haste, and allow your stomach to send the message to your brain that, indeed, you are eating real food and will be fully satisfied for a long, long time.
In that respect, grains fit perfectly into the Malibu Beach Recovery Diet, as they allow a more intense sensation of satiety, a feeling of contentment, lower the risk of heart disease by 20 percent, lowe insulin resistance and cholesterol, and protect against hormone-related and digestive system cancers.
What more can one ask for?
Click below on "Continue Reading" for three recipes that will help you get started with a healthier, more whole and happier you.
Farro wheat salad
Makes 4 servings
- 3 1/2 cups farro
- 1/2 cup dried cranberries
- 3/4 cup sliced baby kale
- 1/2 cup chopped toasted hazelnuts
- 1/4 cup extra virgin olive oil
- 2 tablespoons plus 2 teaspoons golden balsamic vinegar
- Salt and pepper
Rinse the farro in cold water. Place the farro in a heavy-bottomed pot and cover with fresh cold water. Bring the water to a boil over high heat, then reduce the heat, cover loosely and cook the farro until tender, about 20 minutes. Strain and set aside to cool on a rimmed baking sheet.
In a large bowl, toss together the cooked farro with the cranberries, kale and hazelnuts.
In a small bowl, whisk together the olive oil and vinegar, and season with 2 teaspoons salt and 1 teaspoon pepper, or to taste.
- 1 large red beet
- 1/4 cup plus 1 teaspoon olive oil, divided
- Salt and pepper
- 3 cups black or red quinoa
- 1/4 cup lemon juice
- 1/4 cup chopped dill
- 3 whole radishes, shaved or thinly sliced
- 1 cucumber, peeled, seeded and finely diced
Roast the beet: Heat the oven to 375 degrees. Place the beet on a sheet of foil and drizzle over 1 teaspoon oil, then season with a pinch each of salt and pepper. Cover the beet in foil, and roast in the oven until a knife pierces the beet easily, about 1 hour, depending on the thickness and age of the beet. Peel the beet while it's hot, then set aside until cool enough to handle. Finely dice the beet and set aside one-half cup cooked beet for the salad (the rest, if any is left over, can be saved and used as desired).
Bring a large pot of water to a boil. While the water is heating, rinse the quinoa thoroughly. Place the quinoa in the boiling water and cook until it's no longer opaque (the little tendrils will unravel as the quinoa softens). Drain and spread out on a rimmed baking sheet to cool. You should have a generous 4 cups quinoa.
In a large bowl, toss the quinoa with the remaining one-fourth cup olive oil and lemon juice, then fold in the dill, radishes and cucumber. Season with 1 teaspoon salt and 1 teaspoon pepper, or to taste.
Bulgur Pudding with Dates
Makes 4 servings
- 1 cut fine bulgur
- 1 cup 2% milk
- ¼ cup agave syrup
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- ¼ tsp salt
- 1 cup walnuts, toasted and chopped
- 1 cup pitted dates, chopped
- Whipped cream (1 cup whipping cream, 1 tsp vanilla extract)
Combine the bulgur and 2 cups of water in a medium saucepan. Bring to a boil over high heat, reduce the heat to medium and cook, uncovered, stirring frequently until the water is absorbed, 3 to 5 minutes.
Stir in the milk, the agave, cinnamon, ginger and salt, Bring the muxture to a boil. Reduce the heat to medium and continue cooking, uncovered, at a gente boil, stirring occasionally, until the mixture develops the consistency of porridge, about 5 minutes, Stir in the walnuts and dates. Sweeten with additional agave if needed.
Whip the whipping cream with the vanilla extract until it holds stiff peaks. Spoon the pudding into bowls, serve warm or cold, topped with a spoonful of whipped cream.