wheatberries
PINK WHEAT BERRY RISOTTO
17/10/12 14:58
PINK WHEAT BERRY RISOTTO
Every October I get slightly uneasy about the sea of pink ribbons everywhere. You simply can’t escape Pink October, the Breast Cancer Awareness Month.
Seems a worthy cause, and in many ways it is, but I still feel uneasy. I worked in a breast cancer screening clinic and saw the enthusiasm and believe in the cause in everybody who worked there. On the other hand I also saw a close relative being called back (twice!) for further tests after her mammogram was "abnormal". All turned out fine, however the stress, fear and agony caused by this was immense. The scientist at Cochrane institute have reviewed countless screening programs and based on the results the prestigious Lancet came to this conclusion: "there is no reliable evidence from large randomised trials to support screening mammography at any age."
I am all for making women aware of breast cancer symptoms. With breast cancer accounting for 1/3 of female cancers in the UK this is very important. On the other hand I don’t like the fact that this might be just a case of having excellent PR. While breast cancer takes the spotlight are we forgetting about all the other cancers and chronic diseases? Are they somehow less important or less dangerous?
The talk is about finding the cure, and indeed most of the money raised will find its way to pharmaceutical companies (not that they are strapped for cash). Why isn’t money going to cancer prevention, educating women about making the right choices? Making them aware not only of signs and symptoms but also lifestyle changes that may prevent this dreadful disease. This surely would be a huge step forward. Most women seem to believe it is all in their genes, however this is the case of only 5-10% of breast cancer cases, the rest is lifestyle induced. But even our genes are not infallible, Dr Ornish’s research has shown that plant based diet can alter the expression of some 400 genes.
Need some lifestyle tips? Check out these strategies from Dr Fuhrman ( http://www.drfuhrman.com/library/prevent_breast_cancer.aspx )
I will be staying away from the pink ribbon products as many of them do not quite promote the lifestyle choices for cancer prevention. Anyone for jaffa cakes, mayonnaise or Lucozade in the name of breast cancer? Profits and marketing? These do not address the real issue. However to honour the women (and men) who have died, survived or are battling breast cancer I have created a delicious pink recipe. It is loaded with cancer fighting beetroot, onions and garlic. I served it with my kale and mango salad, so rich in powerful phytochemicals. ( http://www.plantstrongliving.co.uk/blog/files/505c1c9a50e75f3ec9aa905b4d268494-99.html ).
PINK WHEAT BERRY RISOTTO
Serve 4
ingredients
200g (1 cup) wheatberries
750ml (3 cups) vegetable stock (or water)
1 onion, finely chopped
3 cloves garlic, finely chopped
4 medium beetroot (beets), cooked and diced
125ml (1/2 cup) vegetable stock
125ml measure (1/2 cup) cashews soaked and drained
250ml (1 cup) water
juice of half a lime
3 Tbs parsley, finely chopped
freshly ground black pepper
method
Every October I get slightly uneasy about the sea of pink ribbons everywhere. You simply can’t escape Pink October, the Breast Cancer Awareness Month.
Seems a worthy cause, and in many ways it is, but I still feel uneasy. I worked in a breast cancer screening clinic and saw the enthusiasm and believe in the cause in everybody who worked there. On the other hand I also saw a close relative being called back (twice!) for further tests after her mammogram was "abnormal". All turned out fine, however the stress, fear and agony caused by this was immense. The scientist at Cochrane institute have reviewed countless screening programs and based on the results the prestigious Lancet came to this conclusion: "there is no reliable evidence from large randomised trials to support screening mammography at any age."
I am all for making women aware of breast cancer symptoms. With breast cancer accounting for 1/3 of female cancers in the UK this is very important. On the other hand I don’t like the fact that this might be just a case of having excellent PR. While breast cancer takes the spotlight are we forgetting about all the other cancers and chronic diseases? Are they somehow less important or less dangerous?
The talk is about finding the cure, and indeed most of the money raised will find its way to pharmaceutical companies (not that they are strapped for cash). Why isn’t money going to cancer prevention, educating women about making the right choices? Making them aware not only of signs and symptoms but also lifestyle changes that may prevent this dreadful disease. This surely would be a huge step forward. Most women seem to believe it is all in their genes, however this is the case of only 5-10% of breast cancer cases, the rest is lifestyle induced. But even our genes are not infallible, Dr Ornish’s research has shown that plant based diet can alter the expression of some 400 genes.
Need some lifestyle tips? Check out these strategies from Dr Fuhrman ( http://www.drfuhrman.com/library/prevent_breast_cancer.aspx )
I will be staying away from the pink ribbon products as many of them do not quite promote the lifestyle choices for cancer prevention. Anyone for jaffa cakes, mayonnaise or Lucozade in the name of breast cancer? Profits and marketing? These do not address the real issue. However to honour the women (and men) who have died, survived or are battling breast cancer I have created a delicious pink recipe. It is loaded with cancer fighting beetroot, onions and garlic. I served it with my kale and mango salad, so rich in powerful phytochemicals. ( http://www.plantstrongliving.co.uk/blog/files/505c1c9a50e75f3ec9aa905b4d268494-99.html ).
PINK WHEAT BERRY RISOTTO
Serve 4
ingredients
200g (1 cup) wheatberries
750ml (3 cups) vegetable stock (or water)
1 onion, finely chopped
3 cloves garlic, finely chopped
4 medium beetroot (beets), cooked and diced
125ml (1/2 cup) vegetable stock
125ml measure (1/2 cup) cashews soaked and drained
250ml (1 cup) water
juice of half a lime
3 Tbs parsley, finely chopped
freshly ground black pepper
method
- First cook the wheatberries in the stock for 25min or according to the package instructions. Drain and set aside.
- In a large saute pan heat up 60ml (1/4cup) water. Add the onion and garlic and saute till softened.
- Add the diced beetroot, wheat berries and the 125ml (1/2cup) vegetable stock and gently heat mixing the ingredients well.
- In your food processor make the cashew cream by blending the 1/2cup of cashews and 1 cup of water.
- Pour the cashew cream into the wheat berry mixture and simmer till the dish is thick and creamy. This will take about 5 min. Stir constantly.
- Stir in the lime juice, parsley and black pepper.
- Serve with a green salad on the side. (See my kale salad recommendation above)
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WHEATBERRY PILAF WITH ROASTED TOMATO DRESSING
06/06/12 20:29
WHEATBERRY PILAF WITH ROASTED TOMATO DRESSING
This isn’t an advert for Merchant Gourmet, but it could be. I just love their products. They sell the best puy lentils, my daughter’s favourite whole wheat giant couscous, their sundried tomatoes are full of flavour and not preserved in in oil. Every Christmas I buy their chestnuts and I even used their products in a gift basket for a friend’s birthday.
The latest product I spotted was a box of wheatberries. If you are wondering, wheatberries are the whole kernels of wheat that are milled into flour.They are similar to spelt or barley and can be used interchangeably in recipes. Wheatberries are high in fiber, about 6g per 1/4 cup, they are incredibly filling. They are chewy which makes them perfect food to practice mindful eating as it will you take a while to get through them. This is a good news because it means that you will probably end up eating less.
My wheatberries were paired up with some gorgeous green veggies and a dressing made out of oven roasted tomatoes and garlic. Isn’t it amazing how roasting tomatoes concentrates the flavour? This recipe has no fat added.
WHEATBERRY PILAF WITH ROASTED TOMATO DRESSING
Serves 4
ingredients
tomato dressing
6 medium tomatoes
4 cloves of garlic unpeeled
2 sprigs of thyme
Tbs of fresh oregano
pilaf
200g (1cup) wheatberries
1 litre vegetable stock
8 runner beans
1 bunch of asparagus
1 courgette
couple handfuls of peas
This isn’t an advert for Merchant Gourmet, but it could be. I just love their products. They sell the best puy lentils, my daughter’s favourite whole wheat giant couscous, their sundried tomatoes are full of flavour and not preserved in in oil. Every Christmas I buy their chestnuts and I even used their products in a gift basket for a friend’s birthday.
The latest product I spotted was a box of wheatberries. If you are wondering, wheatberries are the whole kernels of wheat that are milled into flour.They are similar to spelt or barley and can be used interchangeably in recipes. Wheatberries are high in fiber, about 6g per 1/4 cup, they are incredibly filling. They are chewy which makes them perfect food to practice mindful eating as it will you take a while to get through them. This is a good news because it means that you will probably end up eating less.
My wheatberries were paired up with some gorgeous green veggies and a dressing made out of oven roasted tomatoes and garlic. Isn’t it amazing how roasting tomatoes concentrates the flavour? This recipe has no fat added.
WHEATBERRY PILAF WITH ROASTED TOMATO DRESSING
Serves 4
ingredients
tomato dressing
6 medium tomatoes
4 cloves of garlic unpeeled
2 sprigs of thyme
Tbs of fresh oregano
pilaf
200g (1cup) wheatberries
1 litre vegetable stock
8 runner beans
1 bunch of asparagus
1 courgette
couple handfuls of peas
- Preheat the oven to 180C. Line a baking dish with some baking paper. Halve the tomatoes and put into the baking dish, cut side up. Roast for 10min.
- Add the unpeeled garlic cloves to the tomatoes and roast for further 20min.
- Next cook the wheatberries in the vegetable stock. Mine took about 30min , just read the package instructions as you may have a different product.
- Prepare your vegetables. Slice the runner beans diagonally. Snap the woody end off the asparagus and cut them in half. Cut the courgette in half lengthways and slice diagonally.
- In a large saute pan heat about 125ml (1/2 cup) of vegetable stock. Add the beans, cover with lid and cook for 2 min. Next add the asparagus and cover with a lid and cook for 2-3 min (depending on thickness). Last add the courgettes and peas and cook for 1 min. Vegetables should be tender and all the liquid should be gone.
- For the sauce, place the tomatoes and garlic squeezed out of its skin in a food processor. Whizz up into a smooth sauce. Taste for seasoning and add the chopped oregano.
- Mix the cooked wheatberries with your vegetables and serve with the dressing on the side.