- Full Title: The Complete Quinoa Cookbook: Delicious Ways to Use Nature’s Superfood
- Autor: Martha Stone
- Print Length: 97 pages
- Publisher: Independently published
- Publication Date: December 3, 2018
- Language: English
- ISBN-10: 1790690064
- ISBN-13: 978-1790690060
- Download File Format | Size: epub | 4,31 Mb
easier and so much more delicious thanks to
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brings out the fl avors of pastured meats, fresh
vegetables, healthy fats and the savory spices
you’ll fi nd in these recipes, including:
101 ONE-PAN RECIPES
Maple-Glazed Pork Chops
FOR QUICK AND DELICIOUS MEALS …
Sizzling Portobello Fajitas
PLUS HASSLE-FREE CLEANUP
Bacon-Wrapped Filet Mignon
Mussels in Thai Coconut Broth
Sage Pork Belly with Greens
Honey Mustard Rosemary
Plus breakfasts, desserts and more!
$15.95 US | $18.95 CAN
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101 ONE-PAN RECIPES
FOR QUICK AND DELICIOUS MEALS …
PLUS HASSLE-FREE CLEANUP
Text copyright © 2016 Pamela Ellgen. Design and concept copyright © 2016 Ulysses
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to the fullest extent of the law.
Published in the United States by
P.O. Box 3440
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Library of Congress Control Number: 2016950669
Printed in Canada by Marquis Book Printing
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NOTE TO READERS: This book has been written and published strictly for
informational and educational purposes only. It is not intended to serve as medical
advice or to be any form of medical treatment. You should always consult your
physician before altering or changing any aspect of your medical treatment and/or
undertaking a diet regimen, including the guidelines as described in this book. Do
not stop or change any prescription medications without the guidance and advice
of your physician. Any use of the information in this book is made on the reader’s
good judgment after consulting with his or her physician and is the reader’s sole
responsibility. This book is not intended to diagnose or treat any medical condition and
is not a substitute for a physician.
This book is independently authored and published and no sponsorship or endorsement
of this book by, and no affiliation with, any trademarked brands or other products
mentioned within is claimed or suggested. All trademarks that appear in ingredient
lists and elsewhere in this book belong to their respective owners and are used here
for informational purposes only. The authors and publishers encourage readers to
patronize the quality brands mentioned and pictured in this book.
To my husband, Rich, for your love and for always doing the dishes.
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Chapter One CAST IRON COOKING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Chapter Two PALEO DIET BASICS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Chapter Three BREAKFAST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Vegetable Garden Hash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Sausage and Sweet Potato Hash . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
Plantain, Bacon, and Fennel Hash . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Artichoke and Leek Frittata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
Bacon and Tomato Frittata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Homemade Chicken Apple Sausage . . . . . . . . . . . . . . . . . . . . . . . . . .21
Zucchini Carrot Hash Browns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Pancetta Stewed Collards with Fried Eggs
and Espresso Aioli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Crepes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Dutch Babies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Chapter Four VEGETABLES . . . . .
what is juice, tupac juice, british cuisine, stuffed pork loin, gourmet cupcake recipes,
supporting and enhancing all my current research and Stephen Phinney, MD, PhD, is a true genius who has provided invaluable guidance and support.
It is also necessary to acknowledge another critical person that had great vision, perseverance, and willingness to challenge the conventional dogma of the time at the expense of ridicule. That person is Dr. Robert C. Atkins. He was a tremendous person who had a remarkable and permanent impact on my life. His recognition of the importance of science to validate his diet approach and his generosity is a major reason I am in a position to write this book. The true impact of his visionary efforts will reach levels beyond even his expectations, as ongoing and future research continues to bring scientific support to the concepts for which he had such ingenious foresight so many years ago.
Last, and of course not least, I am forever grateful to my selfless mother, Nina, and my father, Jerry, for their unconditional love and support, and all the sacrifices they have made in order to make my life better. Finally, I need to thank my wonderful wife, Ana, who keeps me balanced and makes life infinitely more fun.
TRANSFORM YOUR BODY—AND YOUR LIFE
At the risk of sounding like an infomercial, what if we told you there was a shortcut to achieving the body you want? One that requires only about 90 minutes of exercise a week and doesn’t involve calorie counting or depriving yourself of the foods you love? Not only will it help you build a lean, muscular, fit-looking physique, it’ll keep you healthy for life, too. Sound good?
Well, the shortcut does exist, and it’s what we call the TNT Diet. Of course, more than likely, you’ve heard a similar spiel before—and so have we. After all, you’ll find this type of claim from just about every diet and exercise book on Amazon.com. So what sets TNT apart from the rest? Or, perhaps more accurately, what makes it better? In a word: science.
You see, we didn’t just create TNT out of thin air. Or base it on the type of diet that we thought would sell the most books. We also didn’t try to take what works for a bodybuilder or professional athlete and adapt it for everyone. (Are you a bodybuilder or professional athlete?)
Instead we took a systematic approach, applying cutting-edge nutrition and exercise science to the goals and lifestyles that match those of most men. Think of it as working backward: Instead of making your life fit our plan, we’ve designed our plan to fit your life.
That’s because, like you, we live in a world of high-pressure jobs, long commutes, and family responsibilities that demand more and more of our time and energy. All of which leaves little room for exercise. And when it comes to our diets, we recognized the need for a simple, effective approach—not one that turns eating into a hassle. By taking all of these factors into consideration, we tapped into the latest science to create a program that yields the most dramatic results in the least amount of time. And we can prove it. In fact, we already have.
We’ve scientifically tested TNT—on men (and women) just like you at the University of Connecticut. The results, which we’ll share with you throughout this book, are amazing.
For instance, in just 12 weeks, one of the men who participated in our study, Jaimen Sanders (page 53) lost 30 pounds of fat and gained 9 pounds of muscle. Another, Lucas Hutchinson (page 23), dropped 19 pounds of fat and packed on 12 pounds of muscle. Like everyone who follows the TNT Diet, Jaimen and Lucas ate as much as they wanted and exercised just 3 days a week.
These are just a couple of the real-world results that let us know we were on to something revolutionary with TNT. They show the power that this plan has to dramatically remodel any body, including yours.
You can harness this power by fully committing to the TNT Diet for a solid 12 weeks. This time frame provides you with the opportunity to experience all of the benefits that TNT has to offer. Based on results from our lab, stick with the plan for 12 weeks, and you can expect to lose 15 to 30 pounds of fat, build several pounds of new muscle, and significantly reduce your risk for heart disease and diabetes. Think of it as an 84-day investment in yourself: The payoff is huge, and we can’t think of one downside—except that you’ll probably need to buy all new clothes. And, hey, you could probably use a style upgrade anyway.
TNT is a practical diet and exercise program that leverages the latest science to make your life easier and healthier. We’ll show you the data and explain how, by following a few simple guidelines, you can enjoy the same success as those who’ve already participated in the program.
Before we get to all that, though, we’ll try to anticipate a few of your initial questions.
WHO ARE Y
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agine, breakfast in a home where both parents worked and the children were running off to school every day was more often than not a quick piece of peanut butter toast or a bagel. We usually saved the big breakfasts for the weekends, and I remember waking up on Saturday mornings to the smell of something homemade cooking. Pancakes were a sweet breakfast surprise. Even today when I make them, I feel like it’s a special occasion! We usually use one of our favorite store-bought syrups, but this Hot Maple Syrup from our cousin, Susan Yearwood, is easy to make and also tastes great over Blueberry Pancakes. Just make sure to watch the syrup carefully once it starts to boil, reducing the heat as necessary to prevent it from boiling over.
MAKES 6 WAFFLES
2 cups sifted all-purpose flour
3 teaspoons baking powder
½ teaspoon salt
2 large eggs, separated
1½ cups milk
3 tablespoons unsalted butter, melted
Hot Maple Syrup
Sift together the flour, baking powder, and salt.
Beat the egg whites until stiff. Set aside.
Beat the egg yolks. Add the milk and butter. Add the flour mixture, stirring until just blended. Fold in the beaten egg whites. Bake in a hot waffle maker that has been sprayed with cooking spray for about 5 minutes, until golden brown. Serve immediately with Hot Maple Syrup, melted butter, honey, or jam.
FROM GWEN: This batter works great in a Belgian waffle maker, too.
FROM BETH: Folding in the beaten whites makes these waffles really crisp.
Mama’s Homemade Waffles with Hot Maple Syrup
hot maple syrup
MAKES 4 CUPS
3 cups granulated sugar
2 cups light brown sugar
2 tablespoons dark corn syrup
2 cups water
2 teaspoons maple flavoring
2 teaspoons vanilla extract
1 teaspoon almond extract
Mix the sugars, syrup, water, maple flavoring, and extracts in a medium saucepan and cook over medium-high heat until the sugars dissolve. Bring the mixture to a boil, then reduce the heat to medium and simmer for 10 minutes, stirring occasionally, as the syrup reaches the correct consistency. Serve warm over pancakes or waffles. Store any leftover syrup in the refrigerator for up to 2 weeks.
Change it up by making bacon waffles. Cut bacon to fit each waffle grid. Close the cover and bake for 1 minute before adding waffle batter. Scramble some eggs and you have a complete breakfast.
Like me, my nephew Kyle loves anything made with blueberries, and he also loves breakfast for supper, a tradition we have perfected here in Oklahoma. There really isn’t any rule about when breakfast should be served. If we feel like having eggs and bacon for supper, we do it! Serve these pancakes topped with Hot Maple Syrup.
SERVES 4 TO 6
1¾ cups all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
2 large eggs
1 cup milk
1 cup sour cream
¼ cup (½ stick) butter, melted
½ teaspoon vanilla extract
½ teaspoon lemon zest
1½ cups fresh or frozen blueberries
Sift the flour, sugar, baking powder, baking soda, and salt into a large mixing bowl. In a separate large bowl, lightly whisk the eggs. Add the milk, sour cream, melted butter, and vanilla, whisking to blend. Make a well in the dry ingredients and pour the egg mixture into it. Whisk the ingredients together just until blended. Fold the lemon zest and blueberries into the batter.
Heat a large skillet over medium heat or use an electric skillet on a medium setting. Use cooking spray or pour in vegetable oil to lightly coat the surface of the skillet. For each pancake, pour about ¼ cup of the batter into the hot skillet. Cook 3 or 4 pancakes at a time, depending on the size of the skillet. If the batter seems too thick, thin it with a little milk (1 to 2 tablespoons). When bubbles begin to form and “pop” on the pancake’s surface (about 1 minute) and the outer edge looks done, flip it over and cook briefly (about 30 seconds) on the other side.
Garth’s Breakfast Bowl
garth’s breakfast bowl
Garth likes to cook breakfast. It’s wonderful to sleep in and wake up to the smell of bacon cooking. Don’t be too jealous, but he always has a fresh pot of coffee already made, too! He created this breakfast bowl because he wanted something really hearty. He’s the first person I ever met who puts pasta with eggs and bacon, but it works, and it tastes great! If you’re really hungry, all the better if you’re going to eat one of these breakfast bowls. Don’t worry if you can’t finish it; Garth will come along later and “clean up”!
2 tablespoons butter
8 large eggs
1 16-ounce bag frozen hash browns or Tater Tots, thawed
1 pound pork sausage
1 pound bacon
1 9-ounce package cheese and roasted garlic tortellini
10 ounces sharp Cheddar
vegan cake, antiquate, healthy chicken recipes, vegetarian meal ideas, clam pasta,
aying I would never eat a chocolate bar or a takeout burger. But without produce and meat from properly managed farms, life would be pretty grim.
Here’s what I mean. We already take for granted that we can buy the food we want: organic beef, non-pasteurized local cheese, pesticide-free seasonal produce and so forth. We think we’re entitled to it. But I keep reminding myself that, not that long ago, this stuff just wasn’t available, at least not on any scale, unless you grew it or made it yourself. It simply wasn’t there. What was available was processed, industrial output (what might be called post-food). You couldn’t choose to eat what you wanted, any more than a citizen of the USSR could choose to buy a new car. If what you want isn’t available, you’re not quite as free as you would otherwise be.
Farmers produce some of the most amazing things in life, and they don’t get much credit for it. How heartbreaking it must be to work your ass off in the hot sun, fighting weather, time, bugs and weeds to grow something as simple as arugula, then to cut it, wash it, pack it and drive it all the way to a restaurant—only to have some chef reject it because of a few holes, or because the leaves are too big or small, or simply because it’s not on the menu right at that moment. Once, when I told a farmer I didn’t need anything that week, he responded acidly that he would tell the plants to stop growing. On the other hand, an unfortunate cook once asked me what gardening has to do with cooking (I never said I was the only person who was foolish when he was young). Just as cooking means everything to the farmer (obviously, that is the destiny of the food he or she grows), farming means everything to the cook.
So, would I watch a reality TV show that followed the trials of an articulate farmer pursuing the perfect heirloom tomato? Absolutely.
I COUNT MYSELF LUCKY that I don’t have to wait for a smart television executive with a taste for good food to come up with a series like that. I get to watch it nearly every day, and the main character is a farmer named Chris Krucker.
I met Chris in the summer of 2005 when I had been the executive chef at the Ancaster Old Mill for a couple of years. I have to admit that when I got a letter from a local organic farmer, I thought “hippie.” And when I first shook hands with a guy who wore his grey-flecked hair in a ponytail under a floppy hat, well, it’s safe to say I found little reason to revise my preconceptions.
(Incidentally, even other local organic farmers think Chris has a few things in common with his sixties predecessors. Once, I was working in the field with him when a truck full of guys from a rival farm sped by with their windows down, shouting the inevitable taunt “Get a haircut!” When organic farmers think you’re a hippie, you’ve probably got a little hippie in you.)
Kaleb and Chris Krucker
However, I quickly learned that Chris was not all peace and love. He was already suspicious of me, having been warned that chefs are a pain in the neck. For my part, I knew for a fact that farmers can be impossible. And this wasn’t just stereotyping—for as long as I’ve been washing dishes or peeling potatoes, I’ve always sought out restaurants that source their produce carefully and locally. I had met enough stubborn, idealistic and ornery farmers to know that Chris might not be easy to get along with.
All the same, ManoRun Farm was everything industrial monoculture is not. Chickens, ducks and turkeys waddled around merrily in the shade of a big red barn. Horses stood at the fence, absentmindedly flicking at flies. Cats wandered in and out of a sprawling Victorian house. A few cows and pigs clustered in a small grove of trees as if they were gossiping.
And the fields were a riot of growth. Towering stands of flowering Jerusalem artichokes. Carpets of various lettuces: cavolo nero, red and green oak leaf, romaine, curly endive, spinach. Sprawling nests of pumpkin and squash vines, ranks of corn, a kaleidoscope of beet greens. There was a lot going on. Of course, there were also weeds growing stubbornly amidst all this food, but as enticing as a prim garden can be, I’d rather see an abundance of life than a weed-free expanse from which all but a single species has been chemically exterminated.
All of which is to say that Chris’s farm was just what I had been looking for for ten years. And so had my friend and colleague Bettina, the Old Mill’s Pastry Chef. Bettina and I wanted to create an earth-to-table experience that would not only endow the Old Mill’s restaurant kitchen with delicious seasonal produce, but would also allow the chefs to gain from the hands-on experience of working the land. To our delight, we discovered that we were becoming part of something even greater: a sustainable system that now nourishes our community, our traditions and our environment.
Little did Chris know what he was getting into.
youtube red, garlic naan, cake photo, visceral fat, cookbook,
1 medium (4 3⁄4 oz.)
1 cup shredded
1 medium (6 oz.)
1 cup diced or chopped
1 cup chopped
1 small (3 1⁄2 oz.)
1 cup sliced
1 medium (4 1⁄2 oz.)
1 cup shredded
The Well-Stocked Pantry
Ideally, a well-stocked pantry (refrigerator included) will have everything in it needed to prepare many of these recipes without having to run to the market. You want to have enough ingredients on hand to “throw together” a meal for unexpected company or when you just don’t make it to the supermarket.
The majority of ingredients used in these (and almost all) vegetarian recipes are staples, many of them shelf-stable (items that don’t require refrigeration, or at least, not until opening). These include:
Canned corn kernels (8- or 11-ounce can)
• Paste (6-ounce can)
• Sauce (8-ounce can)
• Whole peeled, chopped, or diced (14 1⁄2-ounce can)
Flour (all-purpose and whole wheat)
Grains (barley and brown rice)
Legumes (assorted canned beans, dried lentils, and split peas)
Mustard (Dijon and spicy brown or yellow)
Nuts (walnuts and/or pecans)
Oil (vegetable and olive)
Raisins (light or dark)
Soymilk (especially for vegan cooking)
Tabasco Sauce or other hot pepper sauce
Vegetable bouillon, broth, or stock
Vinegar (red wine and distilled white and/or cider)
Worcestershire sauce, anchovy-free
Herbs and Spices
Bay leaves, dried
Orange and/or apple juice concentrate
Black pepper, ground or whole
Ginger, dried, ground
(vegans can use soy variations)
Butter or margarine
Parsley (curly or flat-leaf), fresh
Red pepper, ground
Parmesan cheese (grated or whole)
(One or more of each)
Bell peppers (green or red)
Lettuce (romaine and/or iceberg)
Onions (yellow) and/or leeks
Scallions (green onions)
Cooking from Scratch—or Not
I certainly prefer to cook everything from scratch, given enough time. Time, however, is a rare commodity nowadays. Many of the recipes in this book use ingredients that have longer-than-convenient cooking times. These ingredients include beans and the longer-cooking grains. In some instances, turning to prepared products is a perfectly fine solution; in others it’s not.
The advantage of cooking with dried beans over canned is that you have a much wider variety of beans from which to choose. In addition to the many available in the supermarket, health food and gourmet stores carry more interesting varieties, such as rattlesnake beans, scarlet runners, appaloosas, Swedish brown beans, and dozens (probably hundreds, possibly thousands) more. You can also order other appealing varieties by mail (see Mail-Order Sources). Furthermore, dried beans are not presalted, which is not always the case for canned. (For cooking dried beans.)
Canned beans, however, can be fine in many cases. The distinct advantage of having beans ready for a last-minute meal can override the advantages of using dried beans. An acceptable canned bean shou
1 EL entspricht etwa einer vollen Kammer einer Eiswürfelform.
Der Marillen-Mohn-Porridge kann zum Servieren noch mit etwas Vanillepulver bestreut werden, das gibt ihm eine besondere Note.
FÜR DAS GRUNDREZEPT
120 g Haferflocken
400 ml Wasser
1 TL Rohrzucker
Die Haferflocken ohne Fett leicht anrösten, bis sie zu duften beginnen. Mit dem Wasser aufgießen, 1 TL Rohrzucker dazugeben und gut umrühren. Auf kleiner Flamme quellen lassen.
Statt Rohrzucker können auch jegliche andere Süßungsmittel wie z.B. Malz, Ahornsirup oder Honig verwendet werden.
Porridge auf einen Teller geben, mit Rohrzucker bestreuen und nach Belieben mit den Heidelbeeren garnieren.
TIPP Sollte es keine frischen Beeren geben, kann man auch einfach tiefgefrorene verwenden. Diese dann einfach unter den Brei rühren und mitkochen.
VARIATION Das Gericht kann auch mit anderen Beeren wie Himbeeren, Brombeeren oder einer Beerenmischung angerichtet werden.
4 EL gehackte Walnüsse
Die Birne in kleine Stücke schneiden und unter den Porridge rühren. Je nach Geschmack kann die Birne entweder länger mitgekocht oder erst zum Schluss hinzugegeben werden. Den Brei auf einen Teller geben und mit den Walnüssen und den Trauben garnieren. Zum Schluss einen Schuss Mandelmilch darübergeben.
2 EL Rosinen
[wahlweise auch Milch, Reismilch o.ä.]
Den Apfel in kleine Stücke schneiden (wer möchte, kann den Apfel vorher schälen, ich lasse die Schale gerne dran) und unterrühren. Je nach Geschmack und Verträglichkeit kann der Apfel entweder länger mitgekocht oder erst zum Schluss hinzugefügt werden. Die Rosinen zum Porridge geben. Den Porridge auf einem Teller servieren und mit Rohrzucker und Zimt bestreuen. Zum Schluss etwas Sahne darübergeben für die Extraportion Cremigkeit.
TIPP Apfelmus schmeckt dazu besonders gut. Entweder einfach kalt dazu servieren oder in den Brei mischen und alles gemeinsam erwärmen, dann wird das Gericht noch saftiger.
HIRSEBREI MIT BISS
150 g Hirse
450 ml Wasser Kokosfett
ca. 20 g Erdnüsse
[wahlweise auch Soja-Drink mit Kokosgeschmack]
1 TL Kokosflocken
1 EL Ahornsirup
Die Hirse sehr gut mit warmem Wasser waschen. In einen Topf geben und mit dem Wasser einmal aufkochen lassen. Die Hitze auf Stufe 1 oder 2 reduzieren und die Hirse zugedeckt quellen lassen, bis sie das Wasser komplett aufgenommen hat. Nicht mehr umrühren. Das Kokosfett in eine Pfanne geben und die Erdnüsse darin anrösten. Die Hirse dazugeben und alles gut erwärmen. Die Bananen in kleine Scheiben schneiden und unterrühren. Mit Kokos-Reis-Drink aufgießen und die Kokosflocken sowie den Ahornsirup dazugeben. Das Gericht ist fertig, wenn alles eine breiige Konsistenz hat. Wer möchte, kann zum Schluss noch mit Kokosflocken garnieren.
Damit auch die Kinder Gefallen am Frühstücken finden, kann der Brei mit einem lustigen Gesicht verziert werden. Dafür einfach drei Bananenscheiben und ein paar Erdnüsse aufsparen und am Schluss auf dem Brei als Smiley anrichten.
Die Hirse kann auch vorgekocht werden, wenn es am Morgen mal schneller gehen muss. Im Kühlschrank gelagert, ist sie zwei bis drei Tage haltbar.
„Gesundheit geht durch den Magen.“
½ Tasse Vollkornreis
½ Tasse Hirse Salz
4 Tassen Wasser
1 Tasse Soja- oder Reismilch
AM VORTAG VORBEREITEN:
Den Vollkornreis und die Hirse gut auswaschen. In einem Topf mit etwas Salz, dem Wasser und der Soja- oder Reismilch ca. 40 Minuten köcheln lassen. Zudecken und am Herd stehen lassen. In der Nacht saugen sich die Körner mit der Flüssigkeit voll und werden wunderbar weich.
AM NÄCHSTEN MORGEN:
In der Früh nur mehr kurz aufwärmen und mit Nüssen, Samen und etwas Reis- oder Gerstenmalz verfeinern.
Mit Sojamilch wird der Brei cremiger, mit Reismilch süßer. Wählt hier einfach ganz nach eurem Geschmack aus.
Ihr könnt auch weitere Variationen ausprobieren, indem ihr die Hirse durch andere Getreidesorten wie z.B Haferflocken oder Dinkelreis ersetzt.
Dieses Frühstück wird von Christian Friedrich (makrobiotischer Ernährungsberater und Trainer an der Internationalen Shiatsuschule Österreich) empfohlen. Es gibt viel Kraft, „macht weich“ und unterstützt Heilungsprozesse.
HIRSE AM MORGEN
1 getrocknete Feige
2 getrocknete Marillen
2–3 getrocknete Datteln
½ TL Ingwer
½ Tasse Hirse
2 Tassen Wasser
1 Msp. Kardamom
[fertig als lose Samenkörner oder aus frisch aufgeschnittenen