Part 1: Pick a grain!
Prep a grain that will last about 5 days in the fridge for easy addition to any meal.
Quinoa - 1 part grain, 1.5 parts water *High protein and nutrition content.
Rice - 1 part grain, 1.5 parts water (may vary if using black rice or fancy rice. Darker rice has more protein and higher nutritional value. Cooking time is longer for dark varieties.
Buckwheat - 1 part grain - 2 parts water *High protein and nutrition content.
*Boil grain for 15-20 min stir and taste and turn off when the texture is right and water has absorbed. If using a rice cooker, the instructions will come with cooker for each type of rice.
Option to add bullion.
Part 2: Pick a bean!
Beans will also last for up to 5 days in the fridge and you can keep them around alternating types throughout the week so you don't get bored. Soak beans overnight and use a pressure cooker to reduce cooking time. Remember to pour off the soak water and refill it again if possible (this will take out the components of beans that cause gas, yay!).
Black - 10 min
Pinto - 8 min
Garbanzo - 25min
*Place in pressure cooker and add enough water to cover beans, but not exceeding the max level of water for your cooker. Bring up to pressure on high and turn down to low. Cook for specified time (will vary for different pressure cookers, especially if using automatic such as Instapot vs. a stovetop cooker, and at different altitudes - the above mentioned time are for Instapot at 1mile above sea level)
Part 3: Pick your veggies!
Add 2 or more of the following ( top of list takes longer to cook than veggies at the bottom).
Brussel sprouts - cut into halves and sauté flat side down. this can replace the greens part of your meal but needs to be cooking first for the right amount of browning and crispiness.
Mushrooms - dice or slice
Peppers - dice or slice
Asparagus - cut into chunks
Zuchinni/squash - cut in half the long way and slice
Carrots - slice into circles, cutting larger section in half the long way
*Heat large stir fry pan with oil. Add one veggie at a time using the order of above list to get the cook timing right. If you add them one at a time, you should achieve the perfect tenderness for each veggie. Feel free to add spices to taste at this point, using a favorite blend or mixing your own. (I like a spicy Mexican, Italian, or Indian blends).
Part 4: Pick your greens!
Pick one of the following greens once your veggies look cooked. Slice and add to the top of your dish and close the lid (longest to shortest cook time in order listed). Drizzle Braggs liquid aminos or soy sauce and add garlic powder. This will give the dish saltiness and flavor, so salt is not necessary.
Cabbage
Kale
Chard
Spinach
Once your greens look done, add the grain and bean of your choice to the mix or serve the grain and beans separately as a side. Enjoy!
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