Cooking Whole Foods
Eating whole, unprocessed, unrefined foods like beans and grains is a great way to get plenty of vitamins, nutrients, complex carbohydrates, along with lots of protein and healthy fats into your body. It makes for a healthy heart, strong immune system, and balanced mind and body. For example, quinoa, which you can use as a grain but is really more a berry than a grain, was considered by the Incas to be sacred. They called it the "mother of all grains". Quinoa is gluten free and easy to digest. It is a complete protein meaning it contains all the essential amino acids. It contains magnesium, iron, phosphorous, and is a good source of dietary fiber. And it's a snap to make.
Cooking Whole Foods Made Easy
I generally soak all grains and beans over night. This helps release toxins, brings out beneficial enzymes, and helps begin to digest the food so the nutrients are more bio-available (the body can more readily utilize the food). Soaking also decreases cooking time.
To cook grains:
-Place 1 cup of grains (i.e., oats, quinoa, brown rice) in a pot and add 2 cups of water. Let it stand in the pot all day or over night. You can either drain and rinse the grains and add another 2 cups of water or just turn on the heat and start cookin'.
-Bring rice or quinoa to a boil. Watch the quinoa because it comes to a boil very quickly! Then turn down the heat. I let rice simmer and quinoa I turn to the lowest possible heat because it cooks so easily. Rice takes 35-45 minutes, quinoa only 15 minutes to cook. No boiling for oats--just slowly cook those over about 15-20 mintues.
To cook beans:
-Place a big scoop (2 cups) of beans (kidney, black, pinto, white--you can use one kind or mix the beans) in a pot and cover with warm water. Let this sit for up to 12-24 hours.
-Drain and rinse the beans and place in a large pot. Cover with plenty of water.
-You can add a piece of kombu or seaweed to the pot. It is believed that kombu adds nutrients and enhances the digestibility of the beans.
-Bring to a boil and skim off foam.
-Reduce heat and simmer, covered, for up to 2-3 hours.
-Check occassionally and add more water as necessary.
-You can cook the beans with garlic if you want.
-Drain, rinse and store the beans.
What to do with your beans and grains
I always cook enough beans and grains so there's plenty to have for a few days. There is no set recipe. Just mix beans (either cooked beans or even canned organic beans) with your quinoa or brown rice, and add a raw, steamed, or cooked vegetable like broccoli, kale, sweet chard, spinach, collard greens, cauliflower, brussel sprouts, green beans, parsley, or beets. You can also add avocado, raw, unpasturized and naturally fermented cabbage, as well as nuts, yogurt, or whatever your body seems to "want.
In the morning you can just combine servings of your pre-cooked beans, grains, and a steamed or raw vegetable in a container (preferably a glass container) and bring it to work. If eating at home you can steam the vegetable in a small pot (it takes 3-5 minutes), drain the water, add your pre-cooked beans and grains, and just warm these for 3 minutes. Serve these with a dressing of your choice.
For a marinade or "sauce" you can use an organic bottled dresing or create your own. I have used Drew's Garlic Italian, Lemon Goddess Tahini, and Rosemary Balsamic Vinegarette dressings. To make your own tahini dressing: Mix raw tahini with water and add a little of any of the following: chopped garlic (or garlic powder), lemon, cumin, coriander, salt and pepper. Also, you can mix a tablespoon of sweet white miso (found in bulk or in jars at the Honest Weight Food Co-op), with balsamic vinager and olive oil. If you put the dressing on it in the morning before you go to work, by lunchtime the rice will be softened and infused with the marinade.
Remember to have fun while choosing, preparing, and cooking your food. The best "medicine" is love, peace, and happiness! Feel free to ask questions and to let me know how your body and mind feel after eating these lovingly prepared whole foods.
Beth Netter, M.D. is a Holistic physician and Reiki practitioner at The Center for Integrative Health and Healing in Delmar, NY. She is committed to supporting health and happiness via the most natural, non-invasive means possible. If you would like to make an appointment with Dr. Netter please call us at the Center at (518) 689-2244.To know more about our Center please visit our website at: www.CIHH.net
the our country's top integrative medicine doctors, including Dr. Ron Stram were interviewed about finding qualified holistic primary-care doctors.
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