Grains

Cooking Various Grains- Notes and Tips:

Quinoa
Rice cooker: 1 cup grain, 2 to 2.25 c water (rinse thoroughly!)


Rice: 
BROWN RICE in a rice cooker: After adding 2 scoops of rice into the cooker (using the cup accompanying the cooker), add water until it hits the "3" line.  After the cooker is finished, allow it to rest (lid closed) on WARM or unplugged for 5 to 10 minutes
BLACK RICE in a rice cooker: same as brown rice
WHITE RICE in a rice cooker: After adding 2 scoops rice into the cooker, add water until it hits the 2.5 line.


Cous Cous:
1 c grain to 1 c water
Favorite two methods:

• A) STOVETOP: In a pot, add appropriate amount of water and optional 1 tbsp butter/oil and a pinch of salt.  When it boils, add cous cous, but immediately remove from heat and cover with lid.  Let it stand for 5 minutes before fluffing with fork.
• B) KETTLE: Heat appropriate amount of water.  Meanwhile in a separate medium-sized bowl, add cous cous and optional 1 tbsp butter/oil and pinch of salt.  When the water boils, pour it into the bowl.  Seal the bowl immediately with plastic wrap or lid and let it stand for 5 minutes before fluffing with fork.

Farro:
1 c grain to 2 c water
Stovetop: Combine grain with water in a pot and bring to a boil. Reduce heat to low, cover and simmer for 25 to 40 minutes, until grains are tender and have absorbed all of the liquid.

Barley:

Thai Chicken Curry - Serves 4

From: MensHealth (March 2013)

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment:
Large Pan

Ingredients:

• 1 tbsp peanut or canola oil
• 2 garlic cloves, minced
• 2 tsp fresh ginger
• 1 large onion
• 1 tbsp red Thai curry paste
• 1 cup chicken stock
• 1 can light coconut milk
• 1 large sweet potato, peeled and cut into 1/4" cubes
• 1/2 lb green beans, trimmed
• 1 lb boneless skinless chicken breast, sliced
• Juice of one (1) lime
• 1 tbsp fish sauce (optional)
• Fresh Cilantro or basil for garnish
• Brown rice or other as base of meal

Directions:

• In a large saucepan, heat the oil on medium. add the garlic, ginger, and onion and saute until soft, about 5 minutes. Add the curry paste and cook, stirring, for 1 minutes. Stir in the chicken stock and coconut milk.
• Bring the mixture to a simmer, add the sweet potato, and cook for 10 minutes. Stir in the green beans and chicken. Cook the mixture until the vegetables and the chicken is cooked through, about 5 minutes more.
• Add the lime juice and fish sauce. Serve the curry over steamed brown rice and garnish with cilantro or basil.

Grilling Notes

Grilling Various Meats - Notes and Tips:
Key: Let all meats rest for 5-minutes prior to serving

Steak:
1" thick - about 3.5 to 4 minutes each side for med/rare (i.e., 2-min leave cross angled to grate, then turn 90-degrees for 2-min, then flip for 2-min, then turn for 2-min)
2" thick - about 8 minutes each side (i.e., 4-min, then turn 90-degrees for 4-min, then flip for 4-min, then turn 90-degrees for 4-min)

Chicken: 
Breasts: about 6.5 minutes per side depending on thickness

Tuna:
1" thick - 2 minutes on each side and then 30 seconds on each border

Wahoo/Ono:
1" thick - 3.5 - 4 minutes each side

Pork Chop:
1" thick 2 min then turn 90-degrees for 2-min, flip and then 5 minutes

Burgers:
-6 minutes on one (1) side flip only once and then 4-5 minutes on back side

Homemade Hummus - Makes about 3 to 4 cups

From: InspiredTaste.net and TheBlackPeppercorn

Chickpeas = Garbanzo Beans

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment:
Food processor, strainer/colander

1/2 cup DRY chickpeas = 1.25 to 1.5 cups COOKED = same amt in a 15 oz can
One 15-ounce CAN (425 grams) chickpeas = 1.5 cups drained COOKED

SKIP to HUMMUS DIRECTIONS if using canned chickpeas.

SLOWCOOKER METHOD:

• 1/2 c dried chickpeas (this amount should work for the recipe further down the page)
• 16 oz water
• 2 tsp salt

1. Soak the desired amount of chickpeas overnight up to 12 hours in the fridge by placing them in a large bowl or pot and fill with water so that the water is at least an inch or two above the peas.
2. Drain the chick peas. Place them in the slowcooker and fill with new water and salt
3. Cook on HIGH for 3 hours. 
4. Drain the chick peas and let them cool until they come to room temperature.

STOVETOP METHOD: 

• 1/2 c dried chickpeas (this amount should work for the recipe further down the page)
• 1 tsp baking soda
• 2 tsp salt

1. Soak the desired amount of chickpeas overnight up to 12 hours in the fridge by placing them in a large bowl or pot and fill with water so that the water is at least an inch or two above the peas.
2. Drain the chick peas. Place them in a pot and fill with new water, the salt and baking soda.
3. Bring the chick peas to a boil. Once the water is boiling, lower the heat so that it is a low boil. 
4. Cook the chick peas for an hour. They should soften so they can easily be smooshed with your fingers.
5. Drain the chick peas and let them cool until they come to room temperature.

HUMMUS DIRECTIONS:

• Beans from above, or 15 oz can of Chickpeas/Garbanzo Beans, drained and rinsed well
• 1/4 c fresh lemon juice, about 1 large lemon
• 1/4 c  tahini
• Half of a large garlic clove, minced
• 2 tbsp olive oil, plus more for serving
• 1/2 to 1 tsp kosher salt, depending on taste
• 1/2 tsp ground cumin
• 1/3 c water
• Optional: Dash of ground paprika for serving, roasted red peppers, spices, herbs, whatever

Directions

1. In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
2. Add the olive oil, minced garlic, cumin and the salt to whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
3. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.
   
4. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.  Add a touch more oil if desired.  Add optional herbs or desired vegetables.
5. To Serve, scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika.
   To Store, store homemade hummus in an airtight container and refrigerate up to one week.
   
   

Pinole Energy Bars

From OneIngredientChef

Ingredients:

• 1 cup masa harina (Note: Masa harina is cornmeal treated with lime (the mineral lime, not the fruit). If you cannot find masa harina, use regular cornmeal – it won’t make a huge difference
• 2/3 cup water
• 3 tbsp honey or brown rice syrup (You CAN use other sweeteners like maple syrup; basically, this helps hold the cakes together and adds just the right amount of sweetness)
• dash cinnamon

The following are OPTIONAL (I use 'em all)

• 2 tbsp chia seeds
• 2 tbsp chopped nuts
• 1/4 c dried chopped fruit (raisins, dates, etc)
• 1/4 c chocolate chips

Equipment:

• Skillet
• Oven
• Food Processor (helpful, but not necessary)

Directions:

1. Preheat the oven to 350ºF.
2. Toast the cornmeal and chia seeds in skillet over medium-high heat for 5-8 minutes. This step is essential, but can be tricky: If the heat is too low, the cornmeal won’t toast. If the heat is too high, it will burn. Keep a constant eye on it and stir regularly.
3. Except for the chocolate chips, add all the ingredients to a food processor and pulse (or just mix it thoroughly by hand) until there are no large chunks of fruit remaining. If the mixture is too crumbly, add a little more water until you’re left with a thick paste.
4. If using chocolate chips, mix them in AFTER you're done pulsing (otherwise, they just disappear and melt into the mix, which is fine if that's what you want).
5. Form the mixture into 3 rounds, about 3/8 inch thick and 5 inches in diameter. 
6. Bake on a nonstick tray for about 10-12 minutes until the outside forms a solid crust and begins to show small cracks. 
7. Remove from the oven and let cool.  Slice into rectangles or triangles.  They can be eaten immediately or saved in the refrigerator for several days.  (I make big batches and freeze.  GREAT homemade energy bars, especially if you add peanut butter).

You can these into half moons and eat half before running and the other upon returning. Or, if it’s a long workout, I’ll take the other half (in plastic wrap) with me and eat it along the way. When eating them at home, I highly recommend topping with peanut butter for some extra awesomeness.

Pinole

From NoMeatAthlete

Ingredients:

• 1/2 c cornmeal, ground as fine as possible
• 1/2 tsp ground cinnamon
• 1 tbsp brown sugar, honey, or agave nectar
• Optional: Chia seeds

Directions:

1. Toast the cornmeal in a skillet over medium heat, stirring often, until it turns light brown, about 5 minutes.  
2. Transfer to a bowl, mix in the cinnamon, sweetener, or other spices, and desired amount of water (you can add a lot of water to make a "slushy" out of it, but the corn won't dissolve.  But if you add just a few tbsp of water, you get an oatmeal-like consistency).

Alternatively, you can bake the paste at 350 deg F for 10-15 minutes until it has the texture of a brownie. This more portable form is better for carrying on a long run, and a good alternative to sugary energy gels.

Tomato-Curry Soup - Serves 8

From: Tasting Colorado by Michele Morris taken from Cholon, Denver, CO

Grade Level - 2, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment
Large Stock Pot, Blender (or Food Processor)

Ingredients

• 1/2 cup grape seed oil
• 1 small onion
• 2 large garlic cloves
• 1/4 pound thinly sliced shallots (about 5 medium shallots)
• 1 tablespoon minced galangal (or fresh ginger)
• 1 tablespoon yellow curry powder
• 1/2 teaspoon white pepper
• 1 teaspoon salt
• 2 (28-ounce) cans peeled tomatoes
• 5 cups water
• 1/3 cup palm sugar or brown sugar
• 2 or 3 stalks of fresh lemongrass cut into pieces and bruised
• 1/2 cup cilantro stems
• 1/4 ounce kaffir lime leaves, bruised (about 5 large leaves)

Directions

1. Heat oil in a  large stockpot over medium-high heat. Add the onion, garlic, shallots, and galangal; reduce heat and sweat the vegetables until very aromatic, but not browned, about 5 minutes.
2. Add the curry powder, white pepper, and salt and cook until aromatic, about 1 minute. Add the tomatoes, water, and sugar and bring to a simmer.
3. Wrap the lemongrass, cilantro, and lime leaves in cheesecloth and tie closed to make a bouquet garni; add to the pot. Simmer the soup for 20 minutes, and then remove the bouquet garni and discard.
4. Puree the soup using a stick blender or, in batches, in a traditional blender (food processor). If desired, pass the soup through a fine-mesh strainer before serving for a velvety smooth texture.

Green Beans with Lemon & Garlic

From: Foodnetwork.com

Prep: 5 minutes
Cook: 12 minutes

Grade Level - 2, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Ingredients

• 2 pounds green beans, ends trimmed
• 1 tbsp extra-virgin olive oil
• 3 tbsp butter
• 2 large garlic cloves, minced
• 1 tsp red pepper flakes, or thinly sliced red jalapeno
• 1 tbsp lemon zest, or lemon juice
• Salt and freshly ground black pepper
• Large bowl of ice water, to shock
• Optional: Sesame seeds

 

Directions:

1. Blanch green beans in a large stock pot of well-salted boiling water until bright green in color and tender crisp, roughly 2 minutes.
2. Drain and shock in ice water to stop from cooking.
3. Heat a large heavy skillet over medium heat. Add the oil and the butter.
4. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds.
5. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes.
6. Add lemon zest or lemon juice, sesame seeds (if desired), and season with salt and pepper.

Cowboy Corn Cakes for Breakfast - Serves 6

From: Tasting Colorado by Michele Morris taken from Romantic Riversong Inn, Estes Park, CO

Grade Level - 3, in Ducbee's Opinion
(1 - easiest, 5 - difficult)

Equipment
Griddle or skillet

Ingredients

• 4 eggs
• 1 c milk
• 2 tbsp. butter, melted
• 1 c flour
• 1/4 c cornmeal
• 1 tbsp. baking powder
• 1/2 tsp salt
• 1/4 tsp cayenne pepper (optional)
• 12 oz (1 small bag) frozen sweet corn kernels
• 1 c green chiles, chopped
• Maple Syrup

Directions

1. Beat the eggs and milk until blended; stir in butter.
2. Combine the flour, cornmeal, baking powder, salt, and cayenne and slowly stir into the wet ingredients.  Fold in corn and green chiles.
3. Using a ladle or ice cream scoop (or other large spoon), spoon the batter onto a greased griddle or skillet over medium heat.
4. Cook on the first side until bubbles appear on top, then flip and finish cooking on the second side.
5. Serve with maple syrup.

Amish Breakfast Casserole - Serves 6 to 8

From: Tasting Colorado by Michele Morris, taken from Eastholme In The Rockies B&B (Cascade, CO)

This is an easy one to prepare the night before. Refrigerate after Step #4 overnight, then the next morning pull it out for 1 hr before popping it into the oven.

Equipment
9"x13"x2" glass baking dish
Skillet
Oven
Large bowl

Ingredients

• 1/2 lb to 1 lb sliced bacon (sliced ham is fine too), diced
• 1 medium sweet onion, diced
• 6 eggs, lightly beaten
• 4 cups frozen shredded hashbrowns
• 2 c shredded mild cheddar
• 1 1/4 c shredded Swiss
• 1 lb small-curd cottage cheese

Directions

1. Preheat oven to 350F.  Spray a 9x13x2" glass baking dish with cooking spray.
2. Heat a large skillet over medium-high.  Cook the bacon and the onion together until bacon is crips; drain fat.
3. Combine the eggs, hashbrowns, cheddar, Swiss, and cottage cheeses in a large bowl
4. Add the bacon mixture to the bowl and stir until well mixed.
5. Transfer to the baking dish and bake, uncovered, until eggs are set and edges are lightly browned, approx. 40 minutes.
6. Let stand 10 minutes before serving.

Easy Breakfast Casserole - Serves 6 - 8

From Food.com

Prep time: 20 minutes
Cook time: 30 minutes

Equipment:
Large casserole dish (ie, 9" x 13" x 2")
Skillet
Oven

Ingredients

• 1 (10 1/8 ounce) can croissants (the flat roll-out type is the best)
• 6 eggs
• 2 tbsp. fat-free half-and-half (optional)
• 1 lb hot or seasoned sausage
• 1/4 teaspoon salt (optional)
• 1/4 teaspoon pepper (optional)
• 1 cup cheese (ie, cheddar), shredded
• Optional: ¼ or less mustard powder, frozen hashbrowns (cook according to directions), mushrooms, onion, bell pepper, paprika

Directions

1. Lightly butter large casserole dish.  Unroll croissants and lay flat in single layer.
2. Brown sausage & drain.  Layer on top of croissants.
3. Saute mushrooms & bell pepper.
4. Layer with cooked hashbrowns.
5. In a separate bowl, scramble eggs with half & half, salt, & pepper.  Layer on top.
6. Cover with  remaining cheese and bake at 350F for 20 minutes.  Finish baking the next morning for another 15-25 minutes.  Sprinkle paprika.