Butternut Squash with Quinoa, Spinach and Walnuts

MEATLESS MONDAYS

& ANCIENT GRAINS RECIPES

Butternut Squash with Quinoa, Spinach and Walnuts

1 tablespoon olive oil 1 cup quinoa, rinsed

2 cloves garlic, minced 1/3 cup golden raisins

2 cups reduced-sodium vegetable broth 2 cups baby spinach

2 cups peeled and diced butternut squash 2 tablespoons toasted chopped walnuts

1 medium leek, white and light green parts only,

thinly sliced

Heat the oil in a large saucepan over medium-high heat. Add the garlic and leeks and cook, stirring occasionally, until softened, about 5 minutes. Add the broth, squash, quinoa and raisins and bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed and the squash and quinoa are tender, 15 to 20 minutes. Gently stir in the spinach and cook until it just begins to wilt, 2 to 3 minutes. Remove from the heat. Sprinkle with the walnuts.

Nutrition per Serving: 345 calories, 8 g total fat, 1 g sat fat, 0 mg cholesterol, 147 mg sodium,

60 g carbohydrate, 9 g fiber, 14 g protein

Double Broccoli Kamut

3 cups cooked kamut* 1/3 cup freshly grated Parmesan

5 cups raw broccoli, cut into small florets and stems 2 big pinches of salt

3 medium garlic cloves 2 tablespoons fresh lemon juice

2/3 cup slivered almonds, toasted ¼ cup olive oil

OPTIONAL TOPPINGS: slivered basil, sliced avocado, crumbled goat cheese

*To cook, soak 1 cup kamut overnight. Then add 1½ cups water and bring to a boil. Simmer on low heat for 40 – 45 minutes or until tender. Not soaking the kamut increases cooking time substantially. Generally one cup of dry kamut yields four cups of cooked kamut.

Heat the kamut and set aside. Barely cook the broccoli by pouring ¾ cup water into a large pot and bring it to a simmer. Add a big pinch of salt, cover, and cook for a minute, just long enough to take the raw edge off. Transfer to a strainer and run under cold water until it stops cooking, set aside. To make the broccoli pesto puree, combine 2 cups of the cooked broccoli, garlic, ½ cup of almonds, Parmesan, salt and lemon juice into a food processor. Drizzle in the olive oil and pulse until smooth. Just before serving, toss the quinoa and remaining broccoli florets with about ½ of the pesto. Taste and adjust as needed. Top with the remaining almonds and whatever toppings you desire.

Wheat Berry Salad with Cherries and Walnuts

1 ½ cups hard wheat berries ½ cup finely chopped parsley leaves

¾ cup chopped walnuts 3 tablespoons olive oil

2 stalk celery, finely chopped 2 tablespoons lemon juice

½ cup tart dried cherries, chopped Salt and freshly ground black pepper

1 scallion, white and green parts, chopped

In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Nutrition per Serving: 360 calories, 17 g total fat, 2 g sat fat, 0 mg cholesterol, 15 mg sodium,

46 g carbohydrate, 8 g fiber, 9 g protein

Hearty Spinach Black Bean Burritos

1 tablespoon olive oil 1 carrot, grated

½ onion, chopped Cumin, to taste

1 cup mushroom, chopped Chili powder, to taste

2 cups baby spinach 4 whole wheat tortillas

1 cup salsa 2 cups brown rice, cooked

1 15 oz can black beans, drained and rinsed

Place the olive oil in a pan over medium heat. Add the onions and mushrooms to the pan and sauté for 4-6 minutes, or until they are soft and fragrant. Add the spinach, salsa, beans and carrots. Season with the cumin and chili powder to taste. Cook for about 3-4 minutes, or until the beans are heated through.

Soften the tortillas in a dry skillet over medium heat for 1-2 minutes per side. Lay them out and scoop ½ cup brown rice per tortilla. Top each with the bean spinach mixture, fold up each burrito and enjoy.

Nutrition per Serving: 508 calories, 6.7 g total fat, 1.1 g sat fat, 0 mg cholesterol, 419 mg sodium,

97.2 g carbohydrate, 12 g fiber, 16 g protein

Quinoa-Stuffed Peppers

1 medium onion, finely chopped (1 cup) 1 15 oz can black beans, rinsed and drained

2 tablespoons olive oil 2 15 oz cans diced tomatoes, drained, liquid reserved

2 ribs celery, finely chopped (½ cup) ¾ cup quinoa

1 tablespoon ground cumin 3 large carrots, grated (1½ cups)

2 cloves garlic, minced 1 ½ cups grated reduced-fat pepper Jack cheese

1 10 oz package frozen chopped spinach, 4 large red bell peppers, halved lengthwise, ribs

thawed and squeezed dry removed

Heat oil in saucepan over medium heat. Add onion and celery, and cook5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish. Fill each bell pepper half with heaping ¾-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

Nutrition per Serving: 279 calories, 10 g total fat, 3 g sat fat, 15 mg cholesterol, 518 mg sodium,

36 g carbohydrate, 10 g fiber, 14 g protein

Vegetable and Cashew Curry Stir-Fry

1 ½ tablespoons olive oil ½ cup vegetable broth

1 cup cauliflower florets ¼ cup toasted cashews

1 cup broccoli florets 2 teaspoons curry powder

1 cup red pepper, diced ½ teaspoon cayenne pepper

¼ cup yellow onion, diced ¼ teaspoon salt

1 15 oz can garbanzo beans, rinsed and drained ¼ teaspoon ground black pepper

1 15 oz can diced tomatoes, undrained 12 oz whole grain of your choice, cooked

Plain Greek yogurt for garnish (optional)

Add the olive oil to a large sauté pan over medium. When hot, add the broccoli, cauliflower, red pepper, onion and curry powder. Cook for 2-3 minutes, stirring. Add the vegetable broth, garbanzo beans, tomatoes, cayenne, salt and pepper. Bring the mixture to a boil, cover and reduce the heat. Cook for about 10 minutes. Just before the mixture is finished, add the cashews and mix. Serve hot over grain and garnish with plain Greek yogurt, if so desired.