Help me hate quinoa less
January 10, 2024 8:14 AM Subscribe
For health reasons, I'd like to eat less meat and lower carb. But also for health reasons, a lot of vegetarian staples are a no-go for me. Please suggest some relatively easy meals that don't involve legumes, cauliflower, big salads, or a lot of spices. More details under the cut.
I have digestive issues that have led me to eat like an old timey farmer: I best tolerate bread, potatoes, red meat, eggs. High fiber meals and spicy foods are really tough on me at the moment. At the same time, my "bad" cholesterol has crept up and I'd like to be less carb-heavy, or at least switch to better carbs, and generally eat in a more planet-friendly way. I know that brown rice and quinoa would be better substitutes for white rice or potatoes, but brown rice and quinoa taste terrible to me. How can I prepare them in a way that makes them more fun to eat? How can I make more vegetarian-leaning meals without many of the vegetarian staples (I cannot underscore enough that califlower and almost all beans are a big no-go)? I eat a lot of tofu, but that's getting boring. I am an impatient cook, so recipes that don't require a ton of fiddling or prep would be even more appreciated. I like stir-frys and bowls (eg, I love poke bowls when I can carefully chose the vegetables and the spice level of the sauces). I have access to a variety of grocers and a full kitchen so am open to more expensive/hard-to-find suggestions, as well.
I have digestive issues that have led me to eat like an old timey farmer: I best tolerate bread, potatoes, red meat, eggs. High fiber meals and spicy foods are really tough on me at the moment. At the same time, my "bad" cholesterol has crept up and I'd like to be less carb-heavy, or at least switch to better carbs, and generally eat in a more planet-friendly way. I know that brown rice and quinoa would be better substitutes for white rice or potatoes, but brown rice and quinoa taste terrible to me. How can I prepare them in a way that makes them more fun to eat? How can I make more vegetarian-leaning meals without many of the vegetarian staples (I cannot underscore enough that califlower and almost all beans are a big no-go)? I eat a lot of tofu, but that's getting boring. I am an impatient cook, so recipes that don't require a ton of fiddling or prep would be even more appreciated. I like stir-frys and bowls (eg, I love poke bowls when I can carefully chose the vegetables and the spice level of the sauces). I have access to a variety of grocers and a full kitchen so am open to more expensive/hard-to-find suggestions, as well.
Have you tried couscous? Especially the small/fine granules basically replace all my rice/potato cravings, and it’s so quick and easy to make.
posted by ttyn at 8:32 AM on January 10 [1 favorite]
posted by ttyn at 8:32 AM on January 10 [1 favorite]
Is it that you want more ways to make it a tasty side? Or that you want more veg recipes to ladle on top? If as a side, I'd say that fried onions make everything way better. And/or fried mushrooms. I would fry them first and them cook the quinoa or brown rice in that pot. Chicken stock would be a nice addition too.
posted by kitcat at 8:32 AM on January 10
posted by kitcat at 8:32 AM on January 10
Are you rinsing your quinoa first? It can taste bitter if you don’t and that might affect your enjoyment. My first thought was that maybe you could make quinoa or brown rice patties and it could change the experience of eating them enough to make them enjoyable for you. But also, what about all the non-legume and non-cauliflower vegetarian options out there, like leafy greens, mushrooms, peppers, squash, root veggies, tomatoes, nuts, eggplant etc? Are those all too high fiber for you or could you expand your palette of ingredients?
My favorite quinoa dish I've tried was a grain salad I had once with an orange-juice based dressing and chickpeas, dried fruit, and zucchini mixed in.
posted by music for skeletons at 8:34 AM on January 10 [2 favorites]
My favorite quinoa dish I've tried was a grain salad I had once with an orange-juice based dressing and chickpeas, dried fruit, and zucchini mixed in.
posted by music for skeletons at 8:34 AM on January 10 [2 favorites]
Best answer: Cooking brown rice and quinoa with broth/stock rather than just plain water can really help.
posted by raccoon409 at 8:34 AM on January 10 [21 favorites]
posted by raccoon409 at 8:34 AM on January 10 [21 favorites]
Best answer: Have you tried cooking quinoa in broth? I also like to have a bit more liquid than most recipes call for and add lots of veggies in because I like the texture better.
Brown rice, I just committed to eating it for a month until it was the new normal and white rice tastes sweet. Broth can also help here, or soy sauce, or whatever seasonings you prefer.
Maybe it would be easier to swap in whole-wheat bread and sweet potatoes vs. trying to totally upend your diet? Or just eat more vegetables in your main dishes or more veggie sides?
The best diet varies a lot between people, but carbs aren't bad for you and the average American gets twice as much protein as they need, don't stress about it too much. For high cholesterol, just focusing on low cholesterol and saturated fat is great. Potatoes got a bad rap for a while, but they have fiber and vitamins and they're fine.
posted by momus_window at 8:34 AM on January 10 [6 favorites]
Brown rice, I just committed to eating it for a month until it was the new normal and white rice tastes sweet. Broth can also help here, or soy sauce, or whatever seasonings you prefer.
Maybe it would be easier to swap in whole-wheat bread and sweet potatoes vs. trying to totally upend your diet? Or just eat more vegetables in your main dishes or more veggie sides?
The best diet varies a lot between people, but carbs aren't bad for you and the average American gets twice as much protein as they need, don't stress about it too much. For high cholesterol, just focusing on low cholesterol and saturated fat is great. Potatoes got a bad rap for a while, but they have fiber and vitamins and they're fine.
posted by momus_window at 8:34 AM on January 10 [6 favorites]
(Most quinoa has saponin processed off before sale now and doesn't need to be rinsed, but if you notice an off-taste, you can try it.)
posted by momus_window at 8:35 AM on January 10
posted by momus_window at 8:35 AM on January 10
Best answer: IMO potatoes get a bad rap. They are (very!) good carbs, they are on your best tolerated list, they are among the most satiating foods, and I don't think you should fear the potato! Anecdata - when I went whole food vegan and lost a bunch of weight, russet (and sweet -esp Murasaki) potatoes were my main staple and I still eat a lot of them.
What I did was to keep a pan of baked russets handy at all times (though now I generally steam them in Instant Pot). You can rebake those to make french fries, or roast with your favorite spices and vegetables. I don't use oil but you can sprinkle with a bit if you prefer it that way. You could also use them as a base in some of your bowl meals.
posted by Glinn at 8:37 AM on January 10 [19 favorites]
What I did was to keep a pan of baked russets handy at all times (though now I generally steam them in Instant Pot). You can rebake those to make french fries, or roast with your favorite spices and vegetables. I don't use oil but you can sprinkle with a bit if you prefer it that way. You could also use them as a base in some of your bowl meals.
posted by Glinn at 8:37 AM on January 10 [19 favorites]
Best answer: First, be smart from the very beginning. Cook your quinoa in broth. I like to add a clob of butter, but since you're watching your animal based content, choose a glug of your preferred plant fat instead.
Then you want to make sure to sauce it. I like warm grain salads, so will throw a handful or six of spinach into most things and let it wilt down a bit with the residual steam. Then dress it with salad dressing. I think quinoa works nice with something a little creamy and lightly acidic.
From there, bowl yourself up. Sauteed mushrooms are great, cubed sweet potato, olives, whatever you like.
The really important thing for me is that everything needs to be seasoned during the cooking phase, not just after assembly. Especially with majority plant based meals, I think you really have to put the seasoning effort in at every stage or it's all just going to take like livestock feed.
posted by phunniemee at 8:37 AM on January 10 [5 favorites]
Then you want to make sure to sauce it. I like warm grain salads, so will throw a handful or six of spinach into most things and let it wilt down a bit with the residual steam. Then dress it with salad dressing. I think quinoa works nice with something a little creamy and lightly acidic.
From there, bowl yourself up. Sauteed mushrooms are great, cubed sweet potato, olives, whatever you like.
The really important thing for me is that everything needs to be seasoned during the cooking phase, not just after assembly. Especially with majority plant based meals, I think you really have to put the seasoning effort in at every stage or it's all just going to take like livestock feed.
posted by phunniemee at 8:37 AM on January 10 [5 favorites]
Quinoa can be prepared sort of like tabbouleh-- cook it, add (all diced) tomatoes, cucumbers, green onion, and parsley, and dress with a lemon-juice vinaigrette.
Or you could go in sort of a pilaf direction with nuts, dried cranberries, diced apricot, sauteed onion, etc.
posted by Maxwell_Smart at 8:39 AM on January 10 [3 favorites]
Or you could go in sort of a pilaf direction with nuts, dried cranberries, diced apricot, sauteed onion, etc.
posted by Maxwell_Smart at 8:39 AM on January 10 [3 favorites]
One thing you could do is add a second delicious vegetable to your meal and 1/4 your meat serving.
I like to make a big thing of onions and mushrooms (they are delicious and go with so many things).
A 1/4 of a chicken breast, asparagus, and some onions and mushrooms is a great meal for me.
I just do not get the same satisfaction with low calories/carbs/fat as I do with meat, but I realized how little meat I need to be satisfied.
posted by ReluctantViking at 8:42 AM on January 10 [1 favorite]
I like to make a big thing of onions and mushrooms (they are delicious and go with so many things).
A 1/4 of a chicken breast, asparagus, and some onions and mushrooms is a great meal for me.
I just do not get the same satisfaction with low calories/carbs/fat as I do with meat, but I realized how little meat I need to be satisfied.
posted by ReluctantViking at 8:42 AM on January 10 [1 favorite]
Best answer: On the brown rice front… have you tried haiga rice? It’s sometimes called “half-milled” rice, and it’s a nice not-quite-brown option.
posted by graphweaver at 8:43 AM on January 10 [3 favorites]
posted by graphweaver at 8:43 AM on January 10 [3 favorites]
Response by poster: Onions are also a big no-go, but I'm loving a lot of the suggestions, thanks and keep em coming!
posted by TwoStride at 8:46 AM on January 10 [1 favorite]
posted by TwoStride at 8:46 AM on January 10 [1 favorite]
Toasting quinoa before steaming it can help with the bitterness.
posted by jocelmeow at 8:55 AM on January 10 [2 favorites]
posted by jocelmeow at 8:55 AM on January 10 [2 favorites]
I sometimes make a warm broccoli and quinoa salad, it’s quite tabbouleh-like and you don’t really taste the quinoa. I usually Google “broccoli and quinoa salad” and choose one of the recipes that sounds good to me that day. Here’s one recipe.
You could also try millet (it’s blander than quinoa) or maybe polenta?
(Just noticed that you said no salads but this broccoli and quinoa salad is not very salad-like. More of a warm vegetable dish)
posted by iamsuper at 9:01 AM on January 10 [1 favorite]
You could also try millet (it’s blander than quinoa) or maybe polenta?
(Just noticed that you said no salads but this broccoli and quinoa salad is not very salad-like. More of a warm vegetable dish)
posted by iamsuper at 9:01 AM on January 10 [1 favorite]
I just want to add barley to your list - we use pot barley - as another whole grain to consider. It’s got a nice texture and taste. Try barley pilaf recipes but sub in things you can tolerate.
posted by warriorqueen at 9:10 AM on January 10 [2 favorites]
posted by warriorqueen at 9:10 AM on January 10 [2 favorites]
Corn meal is inexpensive and an excellent source of fibre and you can make a lot of things with it
posted by seanmpuckett at 9:17 AM on January 10 [1 favorite]
posted by seanmpuckett at 9:17 AM on January 10 [1 favorite]
For brown rice it's really important to me to get good smelling and nutty tasting fresh rice. I like Massa organics out of California and Three Ladies brand jasmine rice red and brown blend. Smell the rice, if it doesn't smell great try another brand or type. The Three Ladies smells just like popcorn to me when it's cooking. It comes in 5 pound bags
posted by Rufous-headed Towhee heehee at 9:21 AM on January 10 [4 favorites]
posted by Rufous-headed Towhee heehee at 9:21 AM on January 10 [4 favorites]
Get a good Japanese-brand rice cooker, like Zojirushi. It makes all the difference for brown rice. It will also make better quinoa.
For your quinoa, are you rinsing it carefully before cooking? Some quinoa has a bitter layer on the outside that you can wash off. For your brown rice, is it fresh? Brown rice goes rancid much faster than white rice. As noted above, your nose will guide you. There are also many other grains you can try in whole grain form, like buckwheat, amaranth, rye or barley.
Regarding LDL ("bad") cholesterol specifically, do you have trouble with soluble fibre (apples, pears, beans, etc) or insoluble fibre (whole grains, leafy vegetables)? It's soluble fibre that reduces LDL. If beans don't work for you, try fruit sources like apples, citrus, etc.
There is nothing wrong with potatoes though, especially if you eat the skins. Oven roasted potatoes in olive oil are pretty delicious and fairly healthy.
Most fish is also considered a good choice for LDL.
posted by ssg at 9:39 AM on January 10 [5 favorites]
For your quinoa, are you rinsing it carefully before cooking? Some quinoa has a bitter layer on the outside that you can wash off. For your brown rice, is it fresh? Brown rice goes rancid much faster than white rice. As noted above, your nose will guide you. There are also many other grains you can try in whole grain form, like buckwheat, amaranth, rye or barley.
Regarding LDL ("bad") cholesterol specifically, do you have trouble with soluble fibre (apples, pears, beans, etc) or insoluble fibre (whole grains, leafy vegetables)? It's soluble fibre that reduces LDL. If beans don't work for you, try fruit sources like apples, citrus, etc.
There is nothing wrong with potatoes though, especially if you eat the skins. Oven roasted potatoes in olive oil are pretty delicious and fairly healthy.
Most fish is also considered a good choice for LDL.
posted by ssg at 9:39 AM on January 10 [5 favorites]
Best answer: I've learned I just don't like quinoa. Because it's similar in size, I inevitably compare it to couscous, which I'd rather be eating. If you're open to other grains, I'd suggest trying farro. It has a low glycemic index and is a whole grain. It's chewy and has a pleasant but pretty bland flavor that plays well with others. My favorite farro dish is this grain bowl.
posted by theotherdurassister at 9:52 AM on January 10 [11 favorites]
posted by theotherdurassister at 9:52 AM on January 10 [11 favorites]
I know that brown rice and quinoa would be better substitutes for white rice or potatoes
As noted, there are a lot of grain options including whole barley, pearl barley, whole wheat berries, whole uncut oats (steel cut would probably be the same nutritionally, I think?), farro, buckwheat, amaranth, teff, and probably more I don't know about. Wheat and oats aren't used as rice substitutes a lot, maybe because they take a long time to cook or because oats are associated with sweet foods more than savory, but they're great, in my opinion.
Sweet potatoes might work for you. And for potatoes, there's a current school of thought that aside from not actually being bad for you, potatoes also are better glycemic-load-wise when you first cook them, then refrigerate them, and then heat them again - this turns some starches into resistant starches which are possibly better. Supposedly this is also the case for some other foods including rice and barley.
Are chickpeas / garbanzos any easier for you than other legumes? Or things like red lentils or split peas, where the outer hull is processed away? Are your digestive issues such that you might be able to build a tolerance over time? Are you able to eat things like idli that are made out of fermented ground legumes and grains?
As far as making things fun to eat, I'm a fan of sauces, spices and spice mixes, curry pastes, flavored oils, and so on.
posted by trig at 9:55 AM on January 10 [3 favorites]
As noted, there are a lot of grain options including whole barley, pearl barley, whole wheat berries, whole uncut oats (steel cut would probably be the same nutritionally, I think?), farro, buckwheat, amaranth, teff, and probably more I don't know about. Wheat and oats aren't used as rice substitutes a lot, maybe because they take a long time to cook or because oats are associated with sweet foods more than savory, but they're great, in my opinion.
Sweet potatoes might work for you. And for potatoes, there's a current school of thought that aside from not actually being bad for you, potatoes also are better glycemic-load-wise when you first cook them, then refrigerate them, and then heat them again - this turns some starches into resistant starches which are possibly better. Supposedly this is also the case for some other foods including rice and barley.
Are chickpeas / garbanzos any easier for you than other legumes? Or things like red lentils or split peas, where the outer hull is processed away? Are your digestive issues such that you might be able to build a tolerance over time? Are you able to eat things like idli that are made out of fermented ground legumes and grains?
As far as making things fun to eat, I'm a fan of sauces, spices and spice mixes, curry pastes, flavored oils, and so on.
posted by trig at 9:55 AM on January 10 [3 favorites]
I hope this isn’t too off topic- your intolerances sound like FODMAP related, have you investigated that at all?
The Monash FODMAP app is a great resource for looking for compatible foods to avoid certain FODMAPs. However, it can be annoyingly complicated, especially at first.
For example, canned beans are lower in FODMAPs than dried beans. Some foods can be tolerated in small portions but the trial and error is quite a bit of work. We found working with an dietician who specialized in IBS to be really helpful. Apologies if this is all old news to you.
Also, there are some enzymes called FODzymes that you can eat with to some foods to help breakdown the FODMAPs, though it is a bit expensive.
posted by beepbeepboopboop at 10:05 AM on January 10 [1 favorite]
The Monash FODMAP app is a great resource for looking for compatible foods to avoid certain FODMAPs. However, it can be annoyingly complicated, especially at first.
For example, canned beans are lower in FODMAPs than dried beans. Some foods can be tolerated in small portions but the trial and error is quite a bit of work. We found working with an dietician who specialized in IBS to be really helpful. Apologies if this is all old news to you.
Also, there are some enzymes called FODzymes that you can eat with to some foods to help breakdown the FODMAPs, though it is a bit expensive.
posted by beepbeepboopboop at 10:05 AM on January 10 [1 favorite]
Chickpeas! Stir canned chickpeas and parsley in and it's delicious.
posted by pazazygeek at 10:10 AM on January 10
posted by pazazygeek at 10:10 AM on January 10
So first of all, brown rice goes rancid way faster than white rice so if your brown rice tastes bad, it may just be old and no good.
I usually use genmai rice (this brand, but not this store - it’s much cheaper when I purchase locally from Japanese and Korean stores), which when cooked on the “semi-brown” setting in my Zojirushi rice cooker produces fluffy rice the texture of Japanese white sushi rice but ever so slightly less sticky. For best results, wash and rinse twice then let it sit for an hour or two (or up to a day) in the cooking water before staring the cook cycle. It’s really a lovely, sweet tasting rice and it only takes slightly longer to cook than white rice.
posted by A Blue Moon at 10:15 AM on January 10
I usually use genmai rice (this brand, but not this store - it’s much cheaper when I purchase locally from Japanese and Korean stores), which when cooked on the “semi-brown” setting in my Zojirushi rice cooker produces fluffy rice the texture of Japanese white sushi rice but ever so slightly less sticky. For best results, wash and rinse twice then let it sit for an hour or two (or up to a day) in the cooking water before staring the cook cycle. It’s really a lovely, sweet tasting rice and it only takes slightly longer to cook than white rice.
posted by A Blue Moon at 10:15 AM on January 10
Farro is a great suggestion. This One-Pan Farro with Tomatoes is easy and so good.
I agree that quinoa isn't for everyone, but have you tried crispy quinoa? It's so good and just adds a lovely crunch to bowls/meals. Honestly, look through the Justine Snacks website as a whole - she has a lot of plant-based stuff but makes it look so decadent and yummy.
One of the things I like to do when I'm trying to improve my diet is not replace, but add. (I'm vegetarian but the last few months really fell down a simple carbs and cheese hole that I'm trying to dig out of.) So if I am making tacos with Impossible meat for dinner, fine, but cube up some zucchini and cook with the fake meat. Or shred some cabbage and lightly pickle it with lime juice as a topping. Hemp hearts and nutritional yeast are also surprising sources of plant-based protein that are easy to just stir in to other meals/ingredients.
Another "trick" that may work for you: identify veggies that don't upset your stomach, especially when cooked - maybe a mix of zucchini and carrots and mushrooms, for example - and prep a bunch of them at the start of the week. These vegetable choppers are all the rage right now and I got one and it's really fun to prep a bunch of food with it all at once. So chop up a bunch of veggies at the start of the week and then just literally throw them into everything you're making for the week. Blend into soups, saute with your meat of choice, scramble into your eggs, boil alongside your pasta or potatoes or cook in the sauce, whatever you need to do; just add them to what you're already eating. (I eat a lot of salads so for me I often eat as a side salad to my meal, but I understand not everyone wants to do that.) This works best with hearty veggies that will last 5+ days in the fridge once chopped; you'd have less time with tomatoes, cucumbers, and wetter veggies like that.
posted by misskaz at 10:24 AM on January 10 [2 favorites]
I agree that quinoa isn't for everyone, but have you tried crispy quinoa? It's so good and just adds a lovely crunch to bowls/meals. Honestly, look through the Justine Snacks website as a whole - she has a lot of plant-based stuff but makes it look so decadent and yummy.
One of the things I like to do when I'm trying to improve my diet is not replace, but add. (I'm vegetarian but the last few months really fell down a simple carbs and cheese hole that I'm trying to dig out of.) So if I am making tacos with Impossible meat for dinner, fine, but cube up some zucchini and cook with the fake meat. Or shred some cabbage and lightly pickle it with lime juice as a topping. Hemp hearts and nutritional yeast are also surprising sources of plant-based protein that are easy to just stir in to other meals/ingredients.
Another "trick" that may work for you: identify veggies that don't upset your stomach, especially when cooked - maybe a mix of zucchini and carrots and mushrooms, for example - and prep a bunch of them at the start of the week. These vegetable choppers are all the rage right now and I got one and it's really fun to prep a bunch of food with it all at once. So chop up a bunch of veggies at the start of the week and then just literally throw them into everything you're making for the week. Blend into soups, saute with your meat of choice, scramble into your eggs, boil alongside your pasta or potatoes or cook in the sauce, whatever you need to do; just add them to what you're already eating. (I eat a lot of salads so for me I often eat as a side salad to my meal, but I understand not everyone wants to do that.) This works best with hearty veggies that will last 5+ days in the fridge once chopped; you'd have less time with tomatoes, cucumbers, and wetter veggies like that.
posted by misskaz at 10:24 AM on January 10 [2 favorites]
Also, how are you with fruit? A lot of people worry about the sugar but screw that, fruit is so good for you. Keeping apples, clementine oranges, bananas, etc. around can also help with adding nutrients to your diet.
posted by misskaz at 10:26 AM on January 10
posted by misskaz at 10:26 AM on January 10
Another quinoa hater here voting for farro. I thought I would hate it because I dislike barley and they look similar, but it's become my favorite grain. I boil it, mix it with butter and something like mushrooms and onions, but the bowl suggested above sounds great too. Good luck.
posted by AbelMelveny at 10:27 AM on January 10 [1 favorite]
posted by AbelMelveny at 10:27 AM on January 10 [1 favorite]
Best answer: As many others here, I want to praise the potato. With the skin on, it is good for you in so many ways and tasty and versatile. Don't worry about potatoes. I mentioned in an other thread that I have lowered my bad cholesterol, and here I'll add that at the same time I lowered my blood sugar, and I have not eaten one kernel of quinoa or brown rice. I won't say I hate them, but I don't really like them either, and I want to enjoy my food.
But I do eat some other grains, and try to limit my intake of white flour somewhat.
Buckwheat is nice in soba noodles. In this recipe, you can leave out the onions, and it will still be delicious. (I leave out the onions in my lunch box if I'm teaching, I don't want to smell of raw onions). You can invent your own favorite combinations.
Another buckwheat favorite is Gallettes de Sarrasin, a type of crêpes from Bretagne. Here too, once you have tried the recipe once or twice, you can make your own fillings.
Swedish crisp bread made from rye is very good for you and tasty. I don't know what you can get where you are. This Amazon search didn't give me a lot of options, but they are all delicious, and crisp bread keeps forever. You could make a potato sandwich, with crisp bread, mayo, boiled and sliced potatoes and cress or another herb as the garnish. Flaky salt is better, because the structure means you get pops of taste with less sodium. I would probably put an anchovy or two on top before the garnish, but I know that is a bit weird.
As trig said, cold potatoes are even better, so why not make potato salad? Not the traditional style with lots of creamy dressing, but a lighter type, with a vinaigrette. Again, just leave out the onions.
Another root to consider is celeriac. If you make mashed potatoes, mix in celeriac and get a more complex and rich flavor. Celeriac remoulade is a wonderful French classic that everyone should eat more of. I'd say it's worth buying a mandolin or a food processer, just for making the julienned celeriac. This is more like project food, so not quite what you are asking for, but I put it in here because the celeriac is so lean and healthy that you can "afford" the rich sauce.
I change between two breakfast options: a porridge made with oats, an apple and dried cranberries, or a big slice of whole rye bread with either a fried or a soft-boiled egg. The porridge is good on days where I won't be able to control the rest of the meals, like if I am at meetings with food served, or going out at night. Instead of whole rye, which can be difficult to find in the US, whole grain bread with different seeds can be a good alternative.
Can you eat peas? Peas are a miracle food both from a nutritional and a taste perspective. They are good cold in salads, in pasta sauces they improve the nutrition-values, you can have them as a side, and you can make them into a soup. Frozen peas are just fine for most applications, so you can have them ready at hand always.
For a delicious side salad: use gem lettuce, sweet peas, and raspberries and/or blueberries. Make a dressing with either olive oil or cream, and just lemon, salt and pepper for seasoning.
Make a simple pasta sauce with pancetta, tomato and garlic (if you want, I can write a real recipe), and then add a 1/2 cup of uncooked peas to the sauce along with the pasta and some pasta water. Stir till the sauce and the pasta are well-combined. Eat with lots of parmesan cheese. The peas add protein, vitamins and healthy fibers to a dish that it otherwise nutritionally meh.
Tabboulleh is an herb salad with a bit of bulgur in it, not a bulgur salad with a bit of herbs in it. I don't know if it is too fiddly for you, but this recipe makes good use of the food processor which makes it much easier to make. A salad spinner is also very practical for drying the herbs after washing.
posted by mumimor at 11:12 AM on January 10 [3 favorites]
But I do eat some other grains, and try to limit my intake of white flour somewhat.
Buckwheat is nice in soba noodles. In this recipe, you can leave out the onions, and it will still be delicious. (I leave out the onions in my lunch box if I'm teaching, I don't want to smell of raw onions). You can invent your own favorite combinations.
Another buckwheat favorite is Gallettes de Sarrasin, a type of crêpes from Bretagne. Here too, once you have tried the recipe once or twice, you can make your own fillings.
Swedish crisp bread made from rye is very good for you and tasty. I don't know what you can get where you are. This Amazon search didn't give me a lot of options, but they are all delicious, and crisp bread keeps forever. You could make a potato sandwich, with crisp bread, mayo, boiled and sliced potatoes and cress or another herb as the garnish. Flaky salt is better, because the structure means you get pops of taste with less sodium. I would probably put an anchovy or two on top before the garnish, but I know that is a bit weird.
As trig said, cold potatoes are even better, so why not make potato salad? Not the traditional style with lots of creamy dressing, but a lighter type, with a vinaigrette. Again, just leave out the onions.
Another root to consider is celeriac. If you make mashed potatoes, mix in celeriac and get a more complex and rich flavor. Celeriac remoulade is a wonderful French classic that everyone should eat more of. I'd say it's worth buying a mandolin or a food processer, just for making the julienned celeriac. This is more like project food, so not quite what you are asking for, but I put it in here because the celeriac is so lean and healthy that you can "afford" the rich sauce.
I change between two breakfast options: a porridge made with oats, an apple and dried cranberries, or a big slice of whole rye bread with either a fried or a soft-boiled egg. The porridge is good on days where I won't be able to control the rest of the meals, like if I am at meetings with food served, or going out at night. Instead of whole rye, which can be difficult to find in the US, whole grain bread with different seeds can be a good alternative.
Can you eat peas? Peas are a miracle food both from a nutritional and a taste perspective. They are good cold in salads, in pasta sauces they improve the nutrition-values, you can have them as a side, and you can make them into a soup. Frozen peas are just fine for most applications, so you can have them ready at hand always.
For a delicious side salad: use gem lettuce, sweet peas, and raspberries and/or blueberries. Make a dressing with either olive oil or cream, and just lemon, salt and pepper for seasoning.
Make a simple pasta sauce with pancetta, tomato and garlic (if you want, I can write a real recipe), and then add a 1/2 cup of uncooked peas to the sauce along with the pasta and some pasta water. Stir till the sauce and the pasta are well-combined. Eat with lots of parmesan cheese. The peas add protein, vitamins and healthy fibers to a dish that it otherwise nutritionally meh.
Tabboulleh is an herb salad with a bit of bulgur in it, not a bulgur salad with a bit of herbs in it. I don't know if it is too fiddly for you, but this recipe makes good use of the food processor which makes it much easier to make. A salad spinner is also very practical for drying the herbs after washing.
posted by mumimor at 11:12 AM on January 10 [3 favorites]
This quinoa bake is a staple in our house. Easy and delicious. I use whatever cheese is around, rather than specifically buying gruyere. Skip the shallots if they're hard to tolerate.
posted by chbrooks at 11:31 AM on January 10
posted by chbrooks at 11:31 AM on January 10
I'm going to have leftover Japanese curry on rice for lunch today. It's pretty simple to make, chop up potatoes and any other vegetables you like. Boil them in water to cook them and then add a block of curry roux. You cook and simmer it and then you're done. Put that on some brown rice and you won't even notice what kind of rice it is.
Instead of eating a whole bowl of brown rice you could mix some into white rice. It isn't going to be as healthy but it will taste better.
posted by any portmanteau in a storm at 11:38 AM on January 10
Instead of eating a whole bowl of brown rice you could mix some into white rice. It isn't going to be as healthy but it will taste better.
posted by any portmanteau in a storm at 11:38 AM on January 10
There are lots of things you can do with eggs.
You can modify a Shakshuka recipe to be suitable. (e.g. leave out the onion, add a suitable amount of spice).
Roasted veggies are good.
If hummus can't work for you because of chickpeas, baba ganoush might scratch a similar itch.
Consider modifying the ratio of ingredients in a favorite recipe. Use a small amount meat as the flavoring, and a suitable grain as the base.
I would also suggest finding fish-centric recipes that you enjoy (or at least tolerate).
I would suggest trying to acclimate your taste buds to brown rice using the frozen sort. You can gradually increase the proportion of brown rice to white rice in a given dish.
posted by oceano at 11:41 AM on January 10 [2 favorites]
You can modify a Shakshuka recipe to be suitable. (e.g. leave out the onion, add a suitable amount of spice).
Roasted veggies are good.
If hummus can't work for you because of chickpeas, baba ganoush might scratch a similar itch.
Consider modifying the ratio of ingredients in a favorite recipe. Use a small amount meat as the flavoring, and a suitable grain as the base.
I would also suggest finding fish-centric recipes that you enjoy (or at least tolerate).
I would suggest trying to acclimate your taste buds to brown rice using the frozen sort. You can gradually increase the proportion of brown rice to white rice in a given dish.
posted by oceano at 11:41 AM on January 10 [2 favorites]
Not sure if this is helpful but if you haven't already explored tempeh, a lot of folks prefer it to tofu. It's just another (high protein) soy product, made from soybeans but a different process. I love both tofu and tempeh but I buy tempeh over tofu almost exclusively now. Tempeh is great when pan-fried and I even like it raw, now.
I'll also suggest nutritional yeast on popcorn/baked potatoes/plant-buttered toast. Nutritional yeast (often fondly called 'Nooch') typically has 8 grams of protein per 2 tablespoons! It's cholesterol free and pretty low fat. If you think you might be lacking in vitamin B12, there are brands of nooch that have B12 as well.
posted by leemleem at 12:10 PM on January 10 [2 favorites]
I'll also suggest nutritional yeast on popcorn/baked potatoes/plant-buttered toast. Nutritional yeast (often fondly called 'Nooch') typically has 8 grams of protein per 2 tablespoons! It's cholesterol free and pretty low fat. If you think you might be lacking in vitamin B12, there are brands of nooch that have B12 as well.
posted by leemleem at 12:10 PM on January 10 [2 favorites]
Best answer: brown rice and quinoa taste terrible to me. How can I prepare them in a way that makes them more fun to eat?
I bury them! Soups, stews, omelets, casseroles, mixed in with other components in bowls. I have a staple meal-prep meal that is loosely composed of some meat and more veg in a tomatoey sauce, where I used to zhuzh it up with some pasta I now throw in brown Minute Rice (which may be better for you, in some ways, than non-parboiled), or also sometimes farro because I find it texturally interesting, and you can add some quinoa too. It just kinda becomes part of the sauce.
Most of my vegetable-heavy meals go toward green veg, though I'm not sure if no cauliflower also means no broccoli or possibly also no cabbage, but I often use cabbage as padding in what ought to be a nice carby pasta bake. I also use green beans (from frozen) to up the veg/fiber in one-pot meals where they're also going to just be sauce background. Frozen broccoli doesn't belong in everything but I still use quite a bit. Zucchini is one of my other pasta-replacers, if you dice it big enough you still have textural chunks, or if you grate or slice/dice fairly small it'll melt into the sauce.
When those guys are going to show up on your plate, you just need to think of them as flavor black holes that really need assistance to be delicious. And that doesn't mean spicy, it just means flavor - get some cumin into them, citrus or vinegar, don't be shy with the salt, make a soy-ginger-sesame dressing or similar, mix them up with other things that taste good, cook them IN broth or some kind of flavored water and use a bit of healthy fat so they hold onto the flavor.
Another good place to bury rice and quinoa are in cheesy or creamy sauce, which can still fit into your cholesterol goals if you use a modest amount. I make creamed spinach with one or the other in it. Because I always have brown Minute Rice around, it is very easy to make a microwave burrito-type rice (you can go cilantro-lime, or just lime and mild chili powder, or lime and tomato - and if this is a fodmap situation tomato powder is an interesting thing to have around for stuff like this, or just put it underneath the other toppings and sauces) and as a note for your taco/burrito/bowl options zucchini is really good as a meat-replacer, the flavors really go well together.
posted by Lyn Never at 12:46 PM on January 10 [2 favorites]
I bury them! Soups, stews, omelets, casseroles, mixed in with other components in bowls. I have a staple meal-prep meal that is loosely composed of some meat and more veg in a tomatoey sauce, where I used to zhuzh it up with some pasta I now throw in brown Minute Rice (which may be better for you, in some ways, than non-parboiled), or also sometimes farro because I find it texturally interesting, and you can add some quinoa too. It just kinda becomes part of the sauce.
Most of my vegetable-heavy meals go toward green veg, though I'm not sure if no cauliflower also means no broccoli or possibly also no cabbage, but I often use cabbage as padding in what ought to be a nice carby pasta bake. I also use green beans (from frozen) to up the veg/fiber in one-pot meals where they're also going to just be sauce background. Frozen broccoli doesn't belong in everything but I still use quite a bit. Zucchini is one of my other pasta-replacers, if you dice it big enough you still have textural chunks, or if you grate or slice/dice fairly small it'll melt into the sauce.
When those guys are going to show up on your plate, you just need to think of them as flavor black holes that really need assistance to be delicious. And that doesn't mean spicy, it just means flavor - get some cumin into them, citrus or vinegar, don't be shy with the salt, make a soy-ginger-sesame dressing or similar, mix them up with other things that taste good, cook them IN broth or some kind of flavored water and use a bit of healthy fat so they hold onto the flavor.
Another good place to bury rice and quinoa are in cheesy or creamy sauce, which can still fit into your cholesterol goals if you use a modest amount. I make creamed spinach with one or the other in it. Because I always have brown Minute Rice around, it is very easy to make a microwave burrito-type rice (you can go cilantro-lime, or just lime and mild chili powder, or lime and tomato - and if this is a fodmap situation tomato powder is an interesting thing to have around for stuff like this, or just put it underneath the other toppings and sauces) and as a note for your taco/burrito/bowl options zucchini is really good as a meat-replacer, the flavors really go well together.
posted by Lyn Never at 12:46 PM on January 10 [2 favorites]
BTW, you might want to look at Jain recipes, that are vegetarian but contain no onions or garlic, and use hing/asafoetida instead. They do use a lot of legumes, but if you can't eat them, there are still tons of great recipes (well, just one example here, but now you know what to search). You don't have to follow all the Jain rules to enjoy some Jain recipes.
posted by mumimor at 1:10 PM on January 10 [1 favorite]
posted by mumimor at 1:10 PM on January 10 [1 favorite]
Oh, one way to use grains that's not bowls or stir-fries or side dishes is to put them in soups. I especially like the longer-cooking, chewier ones like wheat and oat berries for that - they can add some nice texture and you don't really have to worry about over-cooking them.
posted by trig at 1:16 PM on January 10
posted by trig at 1:16 PM on January 10
I find red quinoa way tastier than the regular white/yellow kind.
posted by gueneverey at 3:54 PM on January 10
posted by gueneverey at 3:54 PM on January 10
Best answer: Here is a quinoa recipe I used to make regularly that was really good. The directions below don't say to rinse the quinoa, but I seem to recall that I did. I see that you said above that onions are a no-go, so maybe omit the white parts of the scallions. The green parts are permissible on a low-FODMAP diet (for digestive issues) so those might not bother you.
Apple Quinoa Salad
1 c. quinoa
2 c. reduced-sodium chicken broth
1 granny smith apple, diced
½ c. dried cranberries
3 scallions, chopped
3 T. fat-free citrus vinaigrette dressing
2 T. toasted walnuts, chopped
Combine quinoa & broth in medium saucepan; bring to a boil. Reduce heat and simmer, uncovered, until the quinoa is tender, about 10 minutes. Drain.
Transfer to a large bowl and cool slightly, about 10 minutes.
Add the apple, cranberries, scallions, and dressing to the quinoa; toss to coat. Sprinkle with the walnuts and serve at once.
posted by Serene Empress Dork at 3:56 PM on January 10 [1 favorite]
Apple Quinoa Salad
1 c. quinoa
2 c. reduced-sodium chicken broth
1 granny smith apple, diced
½ c. dried cranberries
3 scallions, chopped
3 T. fat-free citrus vinaigrette dressing
2 T. toasted walnuts, chopped
Combine quinoa & broth in medium saucepan; bring to a boil. Reduce heat and simmer, uncovered, until the quinoa is tender, about 10 minutes. Drain.
Transfer to a large bowl and cool slightly, about 10 minutes.
Add the apple, cranberries, scallions, and dressing to the quinoa; toss to coat. Sprinkle with the walnuts and serve at once.
posted by Serene Empress Dork at 3:56 PM on January 10 [1 favorite]
One thing I've been craving recently that might fit your bill is vegetable sushi. I usually buy it pre-packaged at Whole Foods, but I just ordered a sushi mat and I'm going to try to learn to make it myself at hopefully a lower cost. It has carrot, cucumber and avocado in seaweed with rice (I always get white rice but they also make it with brown), and of course wasabi and soy sauce included. If you're making your own you can obviously include whatever veggies you prefer. There's tons of ideas online.
I am dubious about my ability to learn to make rolls as I am not particularly dexterous, so if that doesn't pan out I'll be having veggie sushi bowls.
posted by Serene Empress Dork at 4:04 PM on January 10 [1 favorite]
I am dubious about my ability to learn to make rolls as I am not particularly dexterous, so if that doesn't pan out I'll be having veggie sushi bowls.
posted by Serene Empress Dork at 4:04 PM on January 10 [1 favorite]
there are some enzymes called FODzymes that you can eat with to some foods to help breakdown the FODMAPs
This reminds me, have you tried Beano? I have tons of digestive issues but Beano does seem to help me tolerate things like beans and broccoli if taken as directed.
posted by Serene Empress Dork at 4:13 PM on January 10
This reminds me, have you tried Beano? I have tons of digestive issues but Beano does seem to help me tolerate things like beans and broccoli if taken as directed.
posted by Serene Empress Dork at 4:13 PM on January 10
I don't like quinoa that much, but I have found that I enjoy the mixed grain bags that my local grocer sells. Quinoa or bulgar by themselves aren't great to me, but for some reason the combo of the two is. Maybe because they hide the texture of one another?
My other favorite is a mix that's farro, barley, and brown rice.
posted by tofu_crouton at 4:21 PM on January 10
My other favorite is a mix that's farro, barley, and brown rice.
posted by tofu_crouton at 4:21 PM on January 10
Yeah quinoa sucks. In the Bolivian Andes (where it is from and where it is consumed everyday as a major protein source) its honestly only eaten in soups. And not even as the main point of the soup, it's just there in the background. Even the indigenous people whose ancestor's domesticated it in the first place consider it healthy but dull!
Lentils, on the other hand, are considerably more versatile and flavorful! And they actually feel substantial enough to be a carb replacement. I'd say, lean into dahl as a hearty, easy, super quick staple that you then add anything too.
posted by EllaEm at 9:21 PM on January 10
Lentils, on the other hand, are considerably more versatile and flavorful! And they actually feel substantial enough to be a carb replacement. I'd say, lean into dahl as a hearty, easy, super quick staple that you then add anything too.
posted by EllaEm at 9:21 PM on January 10
Have you tried kamut or farro? Both are "ancient grains" but I eat them because they are absolutely delicious.
posted by cyndigo at 10:13 PM on January 10
posted by cyndigo at 10:13 PM on January 10
We do a knock-off of the sofritas dish that Chipotle makes that is pretty tasty and a different flavor profile than most tofu dishes, which might help with the sick of tofu issue. Recipe is below. We serve it with beans, but it'd be a satisfying meal without that too. I do recommend the fajita veggies though - that makes it feel more complete to me
Ingredients from store:
1 package extra firm tofu
1 red bell pepper
Chipotle in adobo sauce (2 chipotle peppers + 2 tbsp sauce – or just 1 pepper for nora)
½ cup salsa
Guac for serving
Tortillas for serving
(don’t forget: fajita veggies – look here: https://www.culinaryhill.com/chipotle-grilled-peppers-and-onions/ )
Pantry ingredients:
3 cloves garlic
2 tsp cumin
1 tsp chili powder
½ tsp salt
2 tbsp vegetable oil
½ cup water.
Couple squirts of lime juice
Black beans for serving
Prep:
Way in advance: drain the 1 package tofu, start to dry/press. Let it go at least half an hour.
Cut the 1 red bell pepper into big chunks (it’ll get blended later, so can be sloppy). Remove seeds and membrane. If doing things all at once, can do this while you start peeling garlic / getting spices together
Peel the 3 cloves garlic
Cooking:
Lightly coat the red bell pepper in oil, broil on Hi until it starts to brown; 10-15 minutes
Into the small food processor cup (the one powered by the hand-held mixer), add the:
Roasted bell pepper
Peeled Garlic cloves
The 2 tsp cumin
The 1 tsp chili powder
The ½ tsp salt
The ½ cup salsa
The 1-2 chipotle peppers and 2 tbsp adobo sauce
Blend until a fairly smooth consistency
Slice the tofu into around ½-inch thick slices, fry it in the oil until very lightly golden.
Remove, pat dry with a cloth towel.
By hand, break up tofu into small bits, do some squeezing to get some small ones, etc.
Add tofu back, add sauce and ½ cup water and a couple squirts of lime juice.
Simmer for 15-20 minutes, until it’s thickened a little.
posted by matildatakesovertheworld at 10:13 PM on January 10 [1 favorite]
Ingredients from store:
1 package extra firm tofu
1 red bell pepper
Chipotle in adobo sauce (2 chipotle peppers + 2 tbsp sauce – or just 1 pepper for nora)
½ cup salsa
Guac for serving
Tortillas for serving
(don’t forget: fajita veggies – look here: https://www.culinaryhill.com/chipotle-grilled-peppers-and-onions/ )
Pantry ingredients:
3 cloves garlic
2 tsp cumin
1 tsp chili powder
½ tsp salt
2 tbsp vegetable oil
½ cup water.
Couple squirts of lime juice
Black beans for serving
Prep:
Way in advance: drain the 1 package tofu, start to dry/press. Let it go at least half an hour.
Cut the 1 red bell pepper into big chunks (it’ll get blended later, so can be sloppy). Remove seeds and membrane. If doing things all at once, can do this while you start peeling garlic / getting spices together
Peel the 3 cloves garlic
Cooking:
Lightly coat the red bell pepper in oil, broil on Hi until it starts to brown; 10-15 minutes
Into the small food processor cup (the one powered by the hand-held mixer), add the:
Roasted bell pepper
Peeled Garlic cloves
The 2 tsp cumin
The 1 tsp chili powder
The ½ tsp salt
The ½ cup salsa
The 1-2 chipotle peppers and 2 tbsp adobo sauce
Blend until a fairly smooth consistency
Slice the tofu into around ½-inch thick slices, fry it in the oil until very lightly golden.
Remove, pat dry with a cloth towel.
By hand, break up tofu into small bits, do some squeezing to get some small ones, etc.
Add tofu back, add sauce and ½ cup water and a couple squirts of lime juice.
Simmer for 15-20 minutes, until it’s thickened a little.
posted by matildatakesovertheworld at 10:13 PM on January 10 [1 favorite]
I found out, accidentally, that cooking brown rice quite a lot longer, and with more water, than most recipes makes it far more delicious to me. It softer yet still has a good texture - rather than feeling a bit like chewing raw wheat straight out of the field, chewy but with no particular taste. Which is what I think brown rice cooked the normal way tastes like.
What you do is cook ride using the "pasta method" - the idea being instead of adding 2X (or so) water to the rice, you add like 6X.
Then you cook it until you think it's done, strain out the water (like you would when cooking pasta) and eat.
Ok, except I'm lazy and I cook it like that for the regular 45 mins or whatever, then turn off the heat & let it sit for may another 30 or even 60 or 90 mins.
What do you know, at the end of that time it has absorbed most or sometimes even all of that "extra" water. And it is (IMHO!) very soft and delicious.
Yet is still has the higher fiber, more micronutrients, etc, that brown rice does.
You can combine this with the idea mentioned by several above of using & mixing a few different grains, like barley, whole-grain or steel-cut oats, white & brown rice, and even whole wheat berries.
Like often I'll mix say 2 cups of brown rice, 1 cup barley, 1/2 cup white rice, 1/2 cup whole-grain oats. (Or similar but smaller proportions if I don't want to cook so much.)
Almost all of these are improved by the extra-long/extra-water cook method I outline above. Like wheat berries are practically inedible if you cook them for just 20 mins or so, but if you prepare them as outlined above, including letting them simmer, with other grains, in plenty of water for say an extra hour or 90 minutes, they are a really delicious addition to rice with a nice nutty flavor. I probably wouldn't cook 80% wheat berries - it might be might hard chewing. But 5%, 10%, or even 15%, mixed with stuff like rice & barley for the remainder - sure.
posted by flug at 1:11 AM on January 11 [1 favorite]
What you do is cook ride using the "pasta method" - the idea being instead of adding 2X (or so) water to the rice, you add like 6X.
Then you cook it until you think it's done, strain out the water (like you would when cooking pasta) and eat.
Ok, except I'm lazy and I cook it like that for the regular 45 mins or whatever, then turn off the heat & let it sit for may another 30 or even 60 or 90 mins.
What do you know, at the end of that time it has absorbed most or sometimes even all of that "extra" water. And it is (IMHO!) very soft and delicious.
Yet is still has the higher fiber, more micronutrients, etc, that brown rice does.
You can combine this with the idea mentioned by several above of using & mixing a few different grains, like barley, whole-grain or steel-cut oats, white & brown rice, and even whole wheat berries.
Like often I'll mix say 2 cups of brown rice, 1 cup barley, 1/2 cup white rice, 1/2 cup whole-grain oats. (Or similar but smaller proportions if I don't want to cook so much.)
Almost all of these are improved by the extra-long/extra-water cook method I outline above. Like wheat berries are practically inedible if you cook them for just 20 mins or so, but if you prepare them as outlined above, including letting them simmer, with other grains, in plenty of water for say an extra hour or 90 minutes, they are a really delicious addition to rice with a nice nutty flavor. I probably wouldn't cook 80% wheat berries - it might be might hard chewing. But 5%, 10%, or even 15%, mixed with stuff like rice & barley for the remainder - sure.
posted by flug at 1:11 AM on January 11 [1 favorite]
One note thing about brown rice - of you happen to have been using only one particular type, like long grain or short grain or whatever, try the others. Personally I have no fondness for long grain brown rice, but short grain sushi-style brown rice is a different story.
posted by trig at 1:26 AM on January 11
posted by trig at 1:26 AM on January 11
Response by poster: Thanks, everyone! I'm excited to try a lot of the suggestions.
posted by TwoStride at 12:43 PM on January 11
posted by TwoStride at 12:43 PM on January 11
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posted by sageleaf at 8:21 AM on January 10 [1 favorite]