Tiva Luckett



Black Bean and Millet Salad


Black Bean and Millet Salad
1 cup millet, uncooked
3 cups water
2 cups black beans, cooked
2 large tomatoes, chopped
1 medium onion, chopped
1 medium cucumber
1/3 cup water
3 tablespoons lemon juice
1 tablespoon balsamic vinegar
2 teaspoons garlic, minced
1 teaspoon sea salt
1/2 teaspoon allspice
1/4 teaspoon black pepper
1 teaspoon cumin

Cook the millet in 3 cups of water until water is absorbed, about 30 minutes. Fluff with fork and allow to cool. In a large bowl, combine millet, black beans, tomatoes, and onion. Cut cucumber lengthwise into 1/2-inch slices. Add the cucumber to the salad. Mix all dressing ingredients until well blended and pour over the salad, tossing to blend. Cover and refrigerate until the salad is well chilled. Serve on lettuce leaves or in pita bread.


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Millet Miso Vegetable Stew

2 teaspoons sesame oil
1 cup coarsely cut onion
1 cup coarsely cut carrot
1/2 cup coarsely cut celery
1/2 cup coarsely cut sweet red pepper
6 cups vegetable stock
1 cup of Millet, dry-roasted
1/2 teaspoon sea salt
2 tablespoons barley miso
2 tablespoons tamari or soy sauce
2 tablespoons wine (optional)


Dry roast the millet over medium heat. Be sure to stir frequently with a wooden spoon to prevent burning. Monitor carefully till millet begins to brown slightly and gives off a nutty smell. Remove millet immediately from the heat to prevent further roasting and set aside in a bowl. Heat a soup pot over medium-high heat. Sauté vegetables, adding them one at a time in the order listed. Add vegetable stock and bring to a slow boil. When the stock beings to boil add millet and sea salt and simmer for 30 minutes. Season with miso, tamari, and wine before serving, add sesame oil at the end.

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Soy Burgers

500g cooked soybeans
1 Tbs soy sauce
2 Tbs tomato paste
1 Tbs minced garlic
1/2 tsp oregano
3/4 tsp basil
1 onion diced
1/2 cup oatmeal, uncooked
1/2 cup wheat germ

Soy beans should be soaked over night, rinsed and boiled for about 45 minutes until soft. Mash soybeans in large bowl with fork or potato masher. Mixture does not need to be smooth and completely mashed. Add all other ingredients and mix until well blended. Divide into four balls and form each into pattie. Cook in olive oil until browned well on each side. (Mixture can also be made into meatballs and cooked in oven).
Yield: 4 patties. Serving size: 1 pattie.

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Tofu and Pumpkin Pie

1 package (400g) tofu
1/4 of a medium pumpkin (or 750g)
1/2 cup brown sugar
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground nutmeg
Short-crust pastry or pastry shell

1 unbaked 9-inch pie shell Preheat oven to 425°F. Peel pumpkin and boil till soft. Drain tofu and puree in a blender or food processor until smooth. Whisk together the pumpkin and sugars in a large mixing bowl. Whisk in the spices and pureed tofu. Pour the mixture into the pie shell and bake at 425°F for 15 minutes. Lower the oven heat to 350°F and bake an additional 40 to 50 minutes, until filling is set and pie crust cook through. Chill before serving.

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Sources of Zinc

Zinc is useful for many processes in the body as it is in most cells, it can help improve immunity and reduce infection, aid in skin conditions such as acne and eczema, improve fertility in men and helps improve night vision. It can be one of the nutrients that are low in falling hair.

Food sources of zinc include:
Brazil nuts
Brewers yeast
Ginger root
Milk products
Oysters (very good source)
Pecan nuts
Pumpkin seeds
Red meat
Soya beans
Soya lecithin
Wheat germ
Whole grains
Whole wheat

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