FAT BURNING GRAINS and Recipes

FAT BURNING GRAINS ARE: Bulgar wheat, rye, oats, wild rice. brown rice, psyllium, quinoa, barley, whole wheat pasta, lentil, garbanzo, soy, alfalfa, sprouted seeds.


1. OATS--One of the most nutritious grains, oats are full of protein and minerals and contain a soluble fiber that help the digestive system to work at an optimum level. Oats reduce the obsorption of carbohydrates into the bloodstream, stabilizing blood sugar levels and combating food cravings and hunger pangs. They also alleviate mood swings, especially good for conditions such as gastritis and irritable bowel syndrome and may help prevent bowel cancer. Oats help build strong bones, teeth, and connective tissue, And are renowned for their tranquilizing and relaxing effects. However sufferers from coeliac disease should avoid any gluten and so cannot eat oats, barley, or rye and wheat. Always choose rolled oats over instant.

Nutrients--Vitamins B1, B2, B3, B5, E, FOLATE; CALCIUM, IRON, MAGNESIUM, SILICA; FIBER; PROTEIN

BIRCHER- BENNER MUESLI

8 tbsp. rolled oats
8 tbsp. raisins
8 tbsp. apple or pineapple juice
2 apples or pears
4 tbsp chopped mix nuts
1 tsp. ground ginger
2 tsp. honey
8 tbsp. low-fat yogurt

Soak the oats and raisins overnight in the juice. Next morning, grate the apples or pears and mix into the oats together with the nuts, ginger and honey. Pour the yogurt on top and serve.


2. Wild Rice-- is an excellent source of fiber and protein and also contains the amino acid tryptophan. Raising tryptophan levels helps to alleviate symptoms of depression, anxiety, and PMS.


Nutrients-Vitamin E; iodine, potassium, selenium; fiber; protein; tryptophan


SHRIMP RISOTTO

2 tbsp. olive oil
2 handfuls finely chopped vegetables ( such as bell peppers, fennel, celery, zucchini, carrots)
1/2 cup wild rice
1/2 cup brown rice
9 oz. cooked shrimp, shelled
2 heaping tbsp. choppped fresh herbs (parsley, cilantro, basil, tarragon)
salt and pepper

Heat 1 tbsp. of the oil in a pan and gently fry the vegetables 10 minutes. In another pan heat the remaining oil and fry the rice 2 minutes. Add 1 1/4 cups boiling water, bring to a boil and simmer until tender. Add the herbs and seasoning, stir in the vegetables and shrimp and serve.


3. Rye--This High energy grain is extremely cleansing for the whole system and particulary the liver. Rye and oats are often tolerated by people that can't eat wheat, The slow release of energy from the grain helps with food cravings.


Nutrients- Vitamins B1, B2, B3, B5, B6, B9, B12, E; Calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein


4. Bulgur wheat--Bulgur is a great complex carbohydrate and a great dietary fiber for boosting digestion and stabilizes blood sugars, It also helps lower cholesterol levels and protects against infections.


Nutrients- Vitamin B1, B2, B3; copper, iron, magnesium, phosphorus; fiber; protein.


TABBOULEH

1 1/3 cups bulgur wheat
pinch of salt
1 cucumber sliced
4 scallions, chopped
4 tomatoes, chopped
8 tbsp. chopped fresh parsley
2 tbsp. olive oil
2 tsp. lemon juice

Put the bulgar wheat in a pan and cover with boiling water ( about a half cup) ; leave to stand 30 minutes. When cool , mix in the cucumber, scallions,, tomatoes, parsley, olive oil, and lemon juice. Add salt and pepper to taste, you can also add shrimp.


5. WHOLE WHEAT PASTA--Contains more nutrients than white pasta and is harder to break down and store as fat, also more filling than white, so you eat less.

Nutrients-Vitamins, B3, B5, B6, FOLATE; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein


PASTA WITH THREE HERB SAUCE

2 cups whole wheat pasta
1 tbsp. olive oil
1 garli clove, chopped
2 handfuls of chopped basil, parsley, and tarragon leaves
2 tbsp. vegetable bouillon
salt and pepper

Boil pasta in lightly salted water until al dente. Meanwhile put the oil, garlic, herbs, bouillon, and seasoning in a food processor and blend into a smooth sauce. Drain the pasta and put into a serving bowl, top with herb sauce and serve.




Whole Wheat Pasta with Fresh Pesto Recipe

This recipe serves: 4
Preparation time: 30 minutes

Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked


1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.




6. BARLEY--is a mild laxative that is very soothing and stabilizing for the digestive system. As on of our diet friendly complex carbs, barley is a top slow-release energy food.


Nutrients- VitaminB1, B2, B3, B5, B6, B9, B12, E, folate; calcium, iron, magnesium, manganese, phosphorus, zinc; fiber; protein


BARLEY AND BEAN BROTH

1 cup dried beans (navy, pinto, black eyed peas)
1 cup pearl barley
2 large onions, chopped
4 carrots, chopped
4 celery stalks, chopped
6 oz. spinach
4 tbsp. tomato paste
2 tbsp. miso
1 tsp. sage
1 tbsp. ground cumin
4 tbsp. low-fat yogurt

Soak the beans and barley overnight. Next day, bring to a boil in 5 cups water with the vegetables, tomato paste, miso, and herbs. Simmer 45 minutes and serve with yogurt.



7. LENTIL--Bursting with protein and B vitamins, rich in minerals and fiber, lentils are excellent intestinal cleansers. They also cleanse the blood and lower the levels of harmful LDL cholesterol. Because lentils have a number of B vitamins they have a stabilizing effect on blood pressure, and relieve menopausal symptoms.


Nutrients-Vitamins B3, B5, B6, B9, folate; calcium, iron, magnesium, manganese, potassium, phosphorus, selenium, zinc; fiber; protein


LENTIL AND CELERY SOUP

1 tbsp. olive oil
1 onion, chopped
2 garlic cloves, crushed
1 cup lentils
1 tbsp. vegetable bouillon
1 head celery, chopped
juice of 1 lemon
salt and pepper

Heat the olive oil in a pan and gently fry the onions and garlic 2 minutes, then add 5 cups water, the lentils, and bouillon. Bring to a boil and add the celery. Simmer covered, 20 minutes, stirring occassionally and checking the water level. Add the lemon juice and season with plenty of black pepper and a little salt. Keep in the refrigerator and use within 2 days.


8. Brown Rice--A good source of protein and fiber, brown rice is an excellent cleanser and regulator of the digestive tract. It also reduces water retention and other side-effects of PMS. Its slow-release carbs stabilize blood sugar and help banish cravings.


Nutrients-Vitamins B3, B5, B6, folate; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein


KEDGEREE

12 OZ. smoked haddock
1 tbsp. olive oil
1 onion, minced
1/2 tsp. ground cilantro
1/2 tsp. ground cumin
1 tsp. ground turmeric
1/4 tsp. cayenne pepper
1/2 cup brown rice
2 tbsp. chopped fresh flat-leaf parsley

Poach the haddock in boiling water for 15 minutes, drain and flake. Heat the oil in a large pan and fry the onion and spices. Add the rice and 1 2/3 cups boiling water and simmer 30-40 minutes until tender. Stir in the fish and parsley and serve.