December 2004

Vol. 3    No. 12

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I have been buying steel cut oats in bulk at my natural food store.  We like them because they are more crunchy than regular rolled oats.  We think they are more filling also.  They do take a bit longer to cook, however, you can save some time by soaking them overnight. 

Preparation Time:  5 minutes
Cooking Time: 45 minutes
Servings:  4

4 cups water
1 cup steel cut oats
Bring the water to a boil.  Add the oats and mix well.  When the mixture starts to thicken slightly, reduce heat and simmer uncovered for 30-40 minutes, stirring occasionally.

Variation:  To soak the oats overnight, bring the water to a boil, add the oats, stir and turn off the heat.  Cover and let rest overnight.  In the morning, bring the heat up on the pot and cook over low heat, uncovered for about 10-12 minutes.  To add a bit of sweetness to the oats, add a few currents to the water before boiling, then follow directions above.


This is another hearty breakfast that we enjoy.  It does take a bit longer to cook but it is very filling and delicious.  The mixture can be made up ahead of time and stored in an airtight container.  If you soak the mixture overnight, it cuts down on the cooking time in the morning.

4 cups oat groats (whole oats)
  cup brown rice
cup quinoa
cup barley
cup millet
  cup rye
cup spelt berries

Combine all the ingredients (or as many as you choose to use) in a large container and mix well.  Store in an airtight container until ready to use.

To Cook:
1) Bring 3 cups of water to a boil.  Rinse 1 cup of the mixture under cold water, then add to the pan and cook over medium-low heat for about 1 hour.  Let rest, covered, about 10 minutes before serving.

2) THE NIGHT BEFORE:  Bring 3 cups of water to a boil.  Rinse 1 cup of the mixture under cold water, then add to the pan.  Turn off heat, cover and let rest until morning.  Reheat in the morning and serve.

3)  Place 3 cups of water and 1 cup of rinsed mixture in a slow cooker (crockpot).  Cook on low heat setting for 8-10 hours.

Hint:  Add a dash of cinnamon, nutmeg or mace to the cooking water for extra flavor.  Or try a tablespoon or two of currents or raisins.


Many people do not know how to use millet, the grain that is more familiar in birdseed than as a  food source.  We have been eating millet this way for over 25 years.  It tastes best with some kind of a sauce served over it.  Use as a variation for brown rice.

Preparation Time:  10 minutes
Cooking Time:  1 hours
Servings:  6-8

1 cups millet
4 cups tomato juice
1 onion, coarsely chopped
2 cloves garlic
teaspoon sage
teaspoon basil
teaspoon poultry seasoning

Preheat oven to 350 degrees.

Place the millet in a large bowl.  Put the remaining ingredients in a blender jar and process until smooth.  Add to millet and mix well.  Pour into a square baking dish, cover and bake for 1 hours.

Hint:  Use various types of tomato juice to change the flavor slightly, or use vegetable broth instead of the tomato juice.


I am always looking for interesting ways to use yams in a recipe instead of just baking them.  Try this recipe over brown rice or baked millet.

Preparation Time:  20 minutes
Cooking Time:  35 minutes
Servings: 8

1 cups vegetable broth
2 medium-large yams, peeled and chunked
3 stalks celery, sliced
1 bell pepper, chopped
1 onion, chopped
2 carrots, chopped
1  16 ounce can chopped tomatoes
2 tablespoons chopped green chilies
2 tablespoons soy sauce
1/4 teaspoon ground cinnamon
teaspoon red pepper flakes
several twists freshly ground black pepper
2 tablespoons cornstarch mixed in 1/3 cup cold water
1/3 cup chopped fresh parsley

Place all the ingredients except the cornstarch mixture and the parsley in a large pot.  Bring to a boil, reduce heat and cook, covered, over medium-low heat for 30 minutes, or until vegetables are tender, stirring occasionally.  Add the cornstarch mixture and stir until thickened.  Stir in the parsley just before serving.

Hints:  This may be made ahead of time and reheated just before serving.  Add the parsley after reheating.  This is also delicious made with chopped fire-roasted tomatoes instead of regular tomatoes. 


This may be made with different colored peppers to enhance the visual appeal, if you choose. 

Preparation Time:  45 minutes
Cooking Time:  50 minutes
Servings:  6

6 medium-sized bell peppers
2 pounds Yukon Gold potatoes, peeled and cut into chunks
2 cloves garlic, peeled
cup soy milk
1/3 cup chopped green onions
1 cup frozen corn kernels, thawed
several twists fresh ground pepper
dash salt

Cut peppers in half lengthwise, remove seeds and tops.  Steam over boiling water for 10 minutes.  Drain and set aside.  Preheat oven to 350 degrees.

Meanwhile, cook potatoes and garlic in water to cover, until tender, about 30 minutes.  Drain.  Mash potatoes with soy milk.  Stir in  onions, corn, pepper and salt.  Mound into pepper halves. 

Bake for 20 minutes. 

Serve with Marsala Mushroom Sauce.


Preparation Time:  15 minutes
Cooking Time:  15 minutes
Servings:  makes 3 cups

2 leeks, sliced (white and light green part only)
pound fresh mushrooms, sliced
3 cups water
teaspoon leaf oregano
teaspoon leaf sage
cup soy sauce
1/8 cup Marsala
3 tablespoons cornstarch mixed in cup cold water 

Place leeks and mushrooms in a pot with cup of the water.  Cook, stirring occasionally, for 5 minutes.  Add the remaining  water, the oregano, sage, soy sauce and wine.  Bring to a boil, reduce heat and simmer uncovered for 8 minutes.  Add the cornstarch mixture and cook and stir until thickened.

Hint:  This delicious sauce may be used as a topping for grains, potatoes or vegetables. 

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