Basic Preparation

• Grains:
  • Couscous, Barley, Brown Rice: rinse beans first then cook as 2-parts water or broth to 1-part grain; bring to a boil, cover with a lid, simmer for 30 minutes
  • Quinoa: as above but cook for only 12 – 15 minutes
• Beans:
  • Garbanzo, Kidney, White, Pinto: soak in water overnight (optional); rinse, cover with water plus an inch, bring to a boil, cover with a lid, then simmer for 2 – 3 hours
  • Brown lentil: rinse, cover with water plus an inch, bring to a boil, cover with a lid, then simmer for 20 minutes for an al dente texture, longer for a softer texture

• Options to mix up the flavor depending on where your palate directs you…this is where it gets fun!

• Have on hand a weekly roasted batch of onion, garlic, carrots, and celery (this will be demo’d)
• Cheese: Mozzarella or Parmesan (Italian); Jack or Cheddar (Mexican)
• Olives: Kalamata (Italian) or black (Mexican)
• Roasted nuts
• Sundried or fresh tomatoes
• The herbs will depend on what ethnicity/flavor you are looking for
  • cilantro, cumin, chili flakes and garlic for a Mexican taste; basil, oregano, and garlic for an Italian taste...
• Coconut milk, full-fat unsweetened from a can for Thai flavor, add lemongrass or mint to increase the flavor

• To create a delicious and quick dinner with your Zen-prepared beans and grains
• Casserole, Stew, or Soup
  • If you are adding meat, cook it separately either in a pan or in the oven, keeping the juices
  • Add the basic roasted veggie batch
  • Add cooked beans and grains
  • Optional add on:
  • Tomatoes
  • Cheese
  • Potatoes
  • Squash
  • Broccoli and/or cauliflower
  • Add broth if you are making soup, or water with additional herbs to thin out a stew or a casserole before baking it

• Salad
  • Wash your salad greens after shopping, let them air dry, wrap in a cloth or paper towel to store in the fridge
  • Add on dry ingredients:
  • Thinly sliced cabbage
  • Broccoli and/or cauliflower
  • Carrots and celery
  • Roasted veggies
  • Add on wet ingredients
    • Cucumbers
    • Tomatoes
    • Roasted peppers and other roasted veggies

** Make a bowl of dry salad as your foundation for several days, then add the wet ingredients before you have your meal

• Roasted nuts are delicious on top of a salad, so are hard-boiled eggs, cooked meat, or cheese

• Wrap
  • Layer the grains and beans on a tortilla
  • Add salsa or pesto
  • Add cheese
  • Add cabbage or spinach
  • Cook either in a skillet on the stove or in the microwave until cheese melts

• High-protein snack
  • Put some grains and beans in a small bowl, top with cheese, put in the microwave for about a minute to melt the cheese

• To roast nuts:
  • Place the nuts in non-stick pan, cook on low, stirring often to prevent burning, about 8 minutes, depending on the size of the nut; add these to a soup or casserole right before eating so they do not become soggy, or on top of your salad.

• Other Kitchen Zen considerations

• Bake chicken breasts ahead, store safely in the fridge
• Hard-boil a dozen eggs
• Cook up ground beef or turkey, store safely in the fridge
• Roast veggies: peppers, onions, zucchini, broccoli, cauliflower, or any favorite veggie, store safely in the fridge

Resources:

https://www.eatgathergo.org

https://eatfresh.org

https://urbanseeds.org