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RECIPES ~ CONTENTS

 

 

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* CEREALS AND GRAINS *

 

TABLE
OF
CONTENTS
 

Recipes are coded to note what
BASIC food intolerance categories
are used.
REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS..
and THE FOOD RESOURCE LIST to be sure the products you are using are safe for you.
Most ingredients can usually be substituted.
Following are the codes used for the recipes. It is the same key used for
THE FOOD RESOURCE LIST
and FOOD SUBSTITUTIONS LIST :
NOTE: A BLANK SPACE NEXT TO AN INGREDIENT MEANS
IT IS "NEUTRAL."


KEY FOR CODES
D =
Dairy
 
Ms =
Mine Salt
E =
Egg
 
P =
Potato
F =
Fruit
 
Sf =
Seafood
G =
Grain
 
Ss =
Sea Salt
H =
Honey
 
Sy =
Soy
M =
Meat
 
S =
Sugar
 
A blank space
= NEUTRAL
 
N =
Neutral

 

IMPORTANT NOTES:

* We suggest using Celtic salt in all recipes, as it is "neutral."

* Yeast is coded "P or S" - Refer to The Food Resource List for the different yeasts and what they analyzed positive for.

* Remember to check the Food Resource List for ingredients in products being used, such as baking powder, dairy products etc. See The Food Substitutions List for alternatives.

* Do not be afraid to use a recipe just because it may contain your food intolerance. All you need to do is to refer to The FOOD SUBSTITUTIONS LIST for alternatives.

 

* Our goal is to help you become familiar with various ingredients so that you may be able to easily adapt recipes to fit your needs.
Questions? Contact
recipes@songofhealth.com *

 

 

COOKED QUINOA OR NON-HULLED RICE
(By Sandra Strom, CEO of Song of Health)

Per serving:

 

FOOD CATEGORY INGREDIENTS
G
½ cup Quinoa or Rice*
 
1 cup water or broth**
 
1 Tbsp. oil (optional)
 
Pinch of salt

 

Put oil, if using, in a medium sized saucepan. Turn on high and immediately pour the Quinoa or Rice in. Mix with a wooden spoon, continually stirring to keep from burning, until grain is coated and very slightly browned.
Add liquid and salt. Bring to a boil.
As soon as it begins to boil, immediately turn heat down to medium, cover and cook for approximately 15-20 minutes, or until grain has soaked up all the liquid and is tender. DO NOT STIR while cooking, as this can cause the rice to become “glommy” and sticky.
* Do not use polished rice. There are many wonderful rice choices, such as Basmati, Black, Red or Brown Rice. Remember to check the Food Resource List for hidden ingredients, such as fruit.
** Save liquid from cooked vegetables or organic pasta and use as all or part of the liquid.
Serving Suggestions:
~ For Breakfast:
*
(D,H)   Add a pat of butter and eat as is. Or add milk/cream and honey or maple syrup.
* Pan or oven “fry” cooked grain in place of fried potatoes.
~ Substitute for meat in dishes such as tacos and stir fry or use in fill for omelets.
~ Add to soup or stew just before serving.
~ Raw Quinoa may be added to bread dough. Use ¼ cup per loaf.

 

CORN MEAL MUSH
(By Sandra Strom, CEO of Song of Health)

 

FOOD CATEGORY INGREDIENTS
2 cups water
G
1 cup coarse corn meal
1/8 tsp. salt

 

In a medium saucepan, bring water to a boil.
Add corn meal and salt. Bring to boil, then turn heat down to simmer and cover.
Check and stir every 5 minutes, to keep from sticking to bottom of pan.
Cook for 15 to 20 minutes or until corn meal is soft and tender and water is mostly cooked in. 
Serving suggestions:
* Serve with maple syrup, honey (H) or agave syrup to taste, 1 small pat of butter (D) and ¼ cup milk (D) or substitute.

* Add 2 Tbsp. raisins, currants, chopped apples (F), nuts, sunflower or sesame seeds (G), or cashews (F). Be creative!

Yield: Serves 2. 

 

CREAMY POLENTA

 

(By Sandra Strom, CEO of Song of Health)

Creamy Polenta is a great substitute for mashed potatoes. It has the same consistency and is delicious.

 

FOOD CATEGORY INGREDIENTS
G
1/2 cup corn meal, finely ground
3 cups water*
1/8 tsp. salt
1/2 yellow onion, coarsely chopped
1 clove garlic, diced and smashed
D
1/2 cup half and half or milk (half and half gives a richer flavor)
D
1 cup grated white cheddar cheese or other aged cheese, as desired

 

Prepare corn meal by finely grinding a coarse meal in a food processor. (This will give a richer flavor, however a purchased fine ground may also be used.)
In a saucepan, heat vegetable water, salt, chopped onion and diced garlic to boiling. Boil for 10 to 15 minutes. *(Or use vegetable broth or water.)
Strain onion and garlic from broth. Return broth to stove top.
Turn down to medium. Slowly pour in corn meal, a little at a time, while constantly stirring with a wooden spoon. This is very important in order to keep the corn meal from lumping.
Continue to stir until polenta begins to thicken.
Stir in the half and half or milk. If needed, add more water or milk.
Once the polenta is nearly to desired consistency, stir in cheese.
Continue to stir constantly until cheese is melted. If necessary, add more liquid.
Consistency should be that of creamy mashed potatoes.
Serve immediately.
Yield: 4 servings.
Variations:
* Just before serving, stir in a pinch of finely chopped fresh cilantro, or Italian herbs.
* If dairy intolerant: nut (N), grain (G), or soy milk (Sy) will work great.

 

Remember: Recipes are coded for the
BASIC food intolerance categories.


GRANOLA ~ BASIC RECIPE
(By Sandra Strom, CEO of Song of Health)

Note how this can be made with just grain.
Vary ingredients to meet your personal taste and needs.
Variation suggestions are below the recipe.
Use organically grown products and remember to check The Food Resource List to verify if a product is safe for you.


FOOD CATEGORY INGREDIENTS
G
3 cups thick rolled oats

N


G

2 cups choice of chopped or slivered nuts: almonds, brazil nuts, filberts, pecans, etc.
and seeds: sunflower, sesame, etc.
(Reminder: Cashews are fruit)
1/4 cup pure maple syrup
H or
?
N
2 Tbsp. honey or
sweetener of choice
(or maple syrup)
1/4 cup safflower oil
pinch to 1/4 tsp. Celtic salt, as desired (Good quality salt makes a huge difference to taste)

 

Preheat oven to 250 degrees.
Place maple syrup, other sweeteners, and oil in a mixing bowl and mix well.
Add oats and nuts/seeds. Mix well.
Spread mixture on an ungreased baking sheet and place in oven.
Turn every 15 minutes to brown evenly.
Bake for approximately 1 hour- 1 hour 15 minutes, until toasted.
Remove from oven and transfer to a bowl or glass container (i.e., jar). Store in closed container, such as jar.
Yield: Approximately 1 quart (4 cups)

VARIATIONS:
1) Replace some of the oats with rolled triticale.
2) Add dried fruit, such as raisins: 1 cup added after granola is done baking and a bit cooled down.
3) Serve with milk (D) or alternative.
4) Add 1 cup fresh fruit, such as blueberries or sliced strawberries, at time of serving.

 
 
GRITS
(By Sandra Strom, CEO of Song of Health)

 

FOOD CATEGORY INGREDIENTS
G
1 cup coarse corn meal
4 cups water
2 Tbsp. butter
1/8 tsp coarse Celtic salt
D
2 cups white cheddar cheese

 

Put the corn meal, water, butter, and salt in a medium to large saucepan.
Heat to boiling, stirring often to mix evenly and keep from burning.
When mixture comes to a boil, turn down to simmer and cover.
Stir often to keep from sticking on bottom of pan.
Cook 25 minutes or until corn meal is soft and tender.
Remove from heat. Stir in cheese until it is melted and evenly mixed in the grits.
Serve immediately as breakfast cereal, or as a side dish.
Yield: 4 servings.

 
FRIED GRITS WITH PECANS
(By Sandra Strom, CEO of Song of Health)

 

FOOD CATEGORY INGREDIENTS
G
Refrigerated grits. (Follow recipe above to cook grits.)
E
1 egg
G
2 Tbsp. rice flour
F
1 cup olive oil for frying
1/4 cup pecans, finely chopped

 

Beat egg.
Mix in rice flour to make a batter.
Slice cold grits in pieces about 1/2 inch thick.
Dip in batter to coat well.
Heat olive oil in a 12 inch cast iron skillet on between medium high and high.
When oil is hot, carefully place batter-dipped pieces in.
Sprinkle pecans over top.
Fry on one side until golden brown. Turn over and fry other side until golden brown.
Remove from pan, drain excess oil off.
Flip over with pecan side up and place on paper towel to remove all excess oil.
Serve as side dish.


Shown: Fried Grits With Pecans

 

 

 

KASHA (TOASTED BUCKWHEAT GROATS) WITH NUTS
(By Sandra Strom, CEO of Song of Health)

Kasha may be served as a side dish or main dish. It is also delicious used as the filling for Stuffed Cabbage.

 

FOOD CATEGORY INGREDIENTS
¼ cup oil
¼ cup leek, finely chopped
1 large clove garlic, minced
½ cup walnuts, almonds or pecans, coarsely chopped
G
1 cup Kasha (toasted buckwheat groats)
E
1 egg (optional), well beaten
2 cups water or broth
1 Tbsp. fresh parsley, chopped (optional)
Salt to taste

 

Heat the oil in a large skillet (preferably cast iron) to medium high.
Add the chopped leek and stir.
Add minced garlic. Stir and sauté until golden brown.
Quickly stir in nuts.
Then stir in Kasha.
Add beaten egg. Mix and cook until egg is dry.  (These steps should be done quickly, mixing constantly, so nothing burns.)
Add the liquid all at once, then add parsley (optional) and salt.  Briefly stir.
Cover, turn down to simmer and cook until liquid is completely soaked up and Kasha is tender, about 20 minutes.  Add more water, if necessary.
Yield: 2 servings.
Variations: 
* Add 1-2 tsp. Tamari soy sauce (Sy) mixed in with liquid.
* Add a couple drops of hot sauce or Eden Hot Sesame Oil (G).

 

 

Shown:
Kasha served with Roasted Vegetables

 

 

 
 
OATMEAL WITH STEEL-CUT OATS
(By Sandra Strom, CEO of Song of Health)

 

FOOD CATEGORY INGREDIENTS
G
1 cup steel-cut oats (preferably organic)
3 cups water
1/2 tsp. coarse ground Celtic salt
D
1 Tbsp. butter (optional)

 

In a medium sized saucepan, add all the ingredients.
Bring to a boil, then immediately turn heat down to a low simmer.
Stir occasionally to keep oats from burning.
Simmer for 25-30 minutes, tasting for desired tenderness. Serve immediately.
If desired, add milk or cream (D) or nut milk, blueberries or raisins (F), and/or cinnamon.
Suggestion: Use more water to cook oats, draining the excess broth from the cooked oats. Use the broth as a substitute base for meat broth. It has a delicious sweet taste, especially with the Celtic salt.

 

 

PEANUT BUTTER GRANOLA
(Contributed by Windrose Naturopathic Clinic)

 

FOOD CATEGORY INGREDIENTS
G
2 cups rolled oats
H
2/3 cup honey
 
½ cup chopped peanuts (or walnuts, almonds)
 
2 Tbsp. oil
G
¼ cup sesame seeds
 
1/3 cup peanut butter
G
¼ cup wheat germ (or another nut butter)

 

Pre-heat oven to 300 degrees.
Combine all ingredients and blend well.
Spread over bottom of greased pan.
Bake for 20 to 25 minutes or until lightly browned. Check about halfway through and flip or turn over for even baking. Loosen, but keep in pan until cool.
Break into bite-sized pieces.
Store in sealed container in refrigerator.
Granola may be used as breakfast cereal or snacks.

 

POLENTA
(By Sandra Strom, CEO of Song of Health)

Make enough Corn Meal Mush (above) to have leftovers for Polenta.

FOOD CATEGORY INGREDIENTS
G
1 cup cooked corn meal mush
¼ cup oil
¼ clove garlic, finely minced (optional)

 

Spread cooked corn meal mush in a square baking-type dish and refrigerate until ready to use.
Cut corn meal mush in squares.
Heat oil in medium skillet to medium high.
Add garlic and fry for a few seconds only, so as not to burn.
Add corn meal mush squares.
Fry on each side until golden brown.
Remove from skillet and place on paper or cotton cloth towel, to drain oil so Polenta is not greasy.
Serve immediately as a side dish.
Yield: Serves 2.
Variations:
* While corn meal mush is still warm, add any variation of finely diced: 2 Tbsp. sun-dried tomatoes; parsley, oregano, sweet basil, savory or other choice of Italian herbs; cilantro, green chilies; red bell pepper.
* After turning Polenta over in skillet, sprinkle grated cheese (D), such as Cheddar, Swiss, Cotija, Parmesan or Romano, over squares. The cheese will melt on top when Polenta is done.

 

 

RICE CREAM
(By Sandra Strom, CEO of Song of Health)


This recipe is unbelievably easy. A good choice for those moments of needing comfort food.


FOOD CATEGORY INGREDIENTS
G
(May contain F depending on brand)
1 cup organic brown basmati rice
2 cups water
1/2 cup ALMOND MILK
pinch of Celtic sea salt

? or
D

1 tsp. oil (your choice) or
butter

In a quart saucepan place the rice and water.
Bring to a boil, uncovered.
Turn heat down to simmer. Add almond milk, salt, and oil or butter.
Cover and cook approximately 25 minutes.
Check for tenderness. Add more liquid if needed and cook until tender.
Remove from heat. Serve warm.
Serving suggestions: Add more milk and eat as cereal. If a sweet dish is desired, add organic pure maple syrup to taste. Add raisins (F) or other fruit, or nuts, if desired. Your choice how to "doctor it up!"
Yield: 2 servings

 

 
SANDY’S MEXICAN RICE
(By Sandra Strom, CEO of Song of Health)

 

FOOD CATEGORY INGREDIENTS

 

2 Tbsp. oil

G
1 cup Basmati or Red rice
2 cups water
(Check product for ingredients)
1 Tbsp. homemade catsup or tomato sauce
1 tsp. finely chopped cilantro
½ tsp. episote or sage
1/8 tsp. cumin
pinch of salt

 

In a 2-quart saucepan, place oil of choice. 
Heat to high and immediately add rice.  Stir for 30 seconds, careful to keep from burning.
Add water and remaining ingredients. Stir only briefly, just enough to evenly mix.
Turn heat down to medium low.  Cover.
Cook for approximately 20 minutes, or until liquid is absorbed and rice is tender.
Yield: 3-4 servings as a side dish.

 

 

SANDY'S RICE A RONI WITH MISO AND PEANUT BUTTER
(By Sandra Strom, CEO of Song of Health)

This is a personal twist on the infamous dish ~ it is all homemade and easier to make than you might think!
Remember to check
The FOOD SUBSTITUTIONS LIST whenever necessary. It is preferable to use organic ingredients.

FOOD CATEGORY INGREDIENTS
G
1 cup cooked brown rice, preferably Basmati*
4 cups vegetable broth** or water
G,Sy
2 tsp. white or light miso
2 Tbsp unsalted chunky peanut butter
pinch ground ginger
pinch turmeric
D or
? (Depends
on oil used)
1 Tbsp. butter or
oil
G
1 cup broken in pieces, organic Rice Spaghetti pasta (I use Tinkyada brand)

In a cooking pot place broth, miso, and peanut butter, ginger, and turmeric. Bring to a boil, stirring occasionally to evenly "melt" and mix the miso and peanut butter.
Add broken spaghetti. Turn heat down to medium high to keep at a slow boil.
Cook for approximately 8 minutes, until pasta is "al dente." (Rice pasta cooks faster than wheat semolina.)
While pasta is cooking: Preheat oven to 375 degrees.
In a baking dish place butter or oil.
Add cooked rice.
When pasta is done, spoon into baking dish and mix with the rice. Add enough of the leftover broth from cooking the pasta until everything is barely covered. (If any broth is leftover, use as a soup or soup base.)
Check for salt, to taste, if necessary.
Bake in oven until heated through, approximately 12-15 minutes. Serve immediately.

Yield: 2 if using as main dish, 4 if using as side dish.

* To cook rice: Place in saucepan 1/2 cup rice, 1 cup water or vegetable broth (1-1/4 cup if using Basmati), pinch of salt. Bring to a boil, then cover and turn heat down to simmer. Cook until rice is tender and water is absorbed, about 20-25 minutes. Do not stir rice while it is cooking to keep from getting starchy.

** Save water from steaming or otherwise cooking vegetables and use for broth.
Picture below shown with cauliflower, which is cut in pieces and added to broth with pasta.


Shown: Sandy's Rice a Roni With Miso & Peanut Butter,
With Cauliflower

Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.

 
YUMMY IN YOUR TUMMY OATMEAL
(Contributed by Stephenie Ruff, Subscriber)

This recipe can be found in The Forum, in the RECIPES category.

 


TOGETHER WE ACHIEVE…
GREAT HEALTH – GREAT LIFE!

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