Meet AlyssaHi there! I’m so happy you’re here.

I’m Alyssa, a certified holistic nutritionist and founder of Simply Quinoa. I have a passion for sharing my love for food and natural living through delicious, whole food recipes. I’ve helped millions of people just like you discover how to nourish their bodies using simple, wholesome ingredients. Now, I’m here to teach you how to take this philosophy into your own kitchen and help you fall in love with healthy food.

This book is dedicated to one of my favorite types of food: whole grains. Inside you will find five delicious, nutritious, plant-powered, whole grain based recipes that span from breakfast, lunch and dinner. My goal is to help you incorporate more of these wholesome ingredients into your diet so you can live your healthiest life.

My hope is for this book to inspire you to get into the kitchen, get out of your current cooking rut and discover that whole grains are more than just a health food; they’re an amazing vehicle for flavor and can help transform a meal into something exciting and refreshing.

Cheers! Alyssa

Meet Bob’s Red MillBob’s Red Mill was founded in 1978 by husband and wife team, Bob and Charlee Moore. You might recognize Bob from the packaging and still today he is very involved in the company operations.

Bob’s Red Mill has been producing the very best in whole grain foods for over 35 years, and through this commitment, they are able to help look after more and more people through better nutrition. Bob simply wouldn’t have it any other way.

They want to make the world better with whole grains. That’s why they offer one of the largest lines of organic, whole grain foods in the country.

Product quality is how they stand above the rest, and this quality is made possible by maintaining a close relationship with their products, every step of the way. It starts at the source—through personal relationships with their farmers—and together they ensure they’re offering the best product available.

And with their state-of-the-art milling, packaging and distribution facility located in Milwaukie, Oregon, they’re able to do just that. Bob’s Red Mill takes great pride in handling all aspects of the production process in-house, starting with inspecting the grain to ensure its quality, and ending with shipping the finished product to your door.

To learn more about Bob’s Red Mill visit: www.bobsredmill.com

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WHY WHOLE GRAINS?There has been extensive research done about the benefits of adding whole grains to your diet and it’s without a doubt one of the best things you can do for your health. Whole grains are high in dietary fiber, are packed with vitamins and minerals like B vitamins, vitamin E, iron and magnesium. You’ll also find that many whole grains have antioxidants, much like you would find in fruits and vegetables.

I’m sure you’ve heard me talk about how quinoa is a complex carbohydrate before, but the same is true for most whole grains. This means that when we eat whole grains they digest more slowly in the body which not only helps stabilize blood sugar, but also keeps us fuller for longer and provides more sustained energy.

And finally, although the list of benefits goes on and on, many whole grains are great sources of easily digestible, plant-based protein. What’s really incredible is when you compare people who eat whole grains vs. people who don’t. The risk of developing chronic illnesses for people who have added whole grains into their diet is dramatically lower – we’re talking sometimes upwards of 40%! I’m not a doctor or anything, but that’s pretty incredible!

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OUR WHOLE GRAIN WEEK STARSWe wanted to give you variety this week, not only with the type of recipe, but also the type of grain. We chose to highlight five different whole grains and wanted to give you a bit more background on each before we dive into the recipes. Here’s what we’ll be cooking with this week:

QUINOAQuinoa is a pseudo-grain‚ actually a gluten-free seed, but used in cooking like a whole grain. This nutrient-rich grain is a wonderful source of complete protein, providing all of the essential amino acids. It is also a good source of dietary fiber. Naturally gluten free, this powerful little grain is a great addition to any diet, but is an ideal solution for those following a gluten free, vegan or vegetarian diet that are looking to increase their protein and fiber.

One serving of quinoa (which is about 1 cup of cooked quinoa) has 8 grams of protein, 5 grams of dietary fiber and tons of essential minerals like magnesium, manganese, zinc, and copper. Bob’s Red Mill sells three different varieties of quinoa – White, Red and Tri-Color – so feel free to shake things up based on how you’re feeling. My favorite varieties are white and tri-color! The other amazing thing about quinoa is how versatile it is – you can make it for breakfast, turn it into nutritious snacks, serve it for lunch/dinner or even make a decadent sweet treat. The possibilities are truly endless!

BUCKWHEATBuckwheat groats are gluten free seeds from a plant related to rhubarb. The outer husk is pulled away and the grain-like fruit is harvested and eaten. First cultivated in Southeast Asia thousands of years ago, in time buckwheat journeyed west and took root in Eastern Europe, where it became the star of many classic dishes. Buckwheat is very nutritious, making it popular in many nations across the globe. An excellent source of both soluble and insoluble fiber, each 1/4 cup of buckwheat also contains 6 grams of protein and 8% of your recommended daily value of iron. Buckwheat provides complete protein; it has an amino acid score of 99.

AMARANTHAmaranth is a gluten-free food and a great source of complete protein. Amaranth benefits include the fact that it contains all the essential amino acids; including lysine, which is lacking in most grains. High in fiber and a good source of magnesium and iron, Amaranth is a spectacular addition

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to your diet. This little powerhouse is perfect for gluten free and vegan diets.

Amaranth has an earthy, nutty flavor and can be cooked and used in breads to give a boost of nutrition and a crunchy texture. Try popped amaranth for a unique breakfast cereal or to make the Mexican candy, Alegria. Amaranth can also be cooked as porridge, used to make polenta or added to soups.

STEEL CUT OATSSteel cut oats are simply whole oat groats that have been cut into neat little pieces on a steel burr mill. Bob’s Red Mill uses high protein, whole grain oats that have been lightly toasted to create their hearty steel cut oats. Also known as Irish oats or pinhead oats, steel cut oats create a chewy, full-bodied hot cereal. Nutritionally speaking, steel cut oats are fabulous – one serving has 6 grams of protein and 8 grams of dietary fiber. For those of us with gluten sensitivities or celiac disease, Bob’s Red Mill makes certified gluten-free steel cut oats which is amazing!

The Bob’s Red Mill actually competed in the World Porridge Competition with their steel cut oats and won! They are now the “WORLD’S BEST” oatmeal, which means, you can now have a bowl of the world’s best oatmeal at home.

WILD RICEWild Rice has a slightly nutty flavor and the texture is wonderfully chewy and crunchy at the same time. Wild rice has a higher proportion of protein than many other whole grains and delivers a good amount of fiber in each serving. Not much is known about the health benefits of wild rice, but it is a good source of iron and calcium which promote healthy bones. Wild rice contains a surprising amount of folate, an essential vitamin for cell growth that is particularly important to pregnant women and infants.

Usually wild rice takes a long time cook, but Bob’s Red Mill offers a quick-cooking variety and only takes 30 – 40 minutes to make, and still has the same flavor and texture. Add wild rice to quiche, eggs, omelets, savory pancakes and salads. Or try it in your favorite soup and stew recipes!

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Add quinoa and water to a small saucepan. Bring water to boil, reduce to simmer and cover on low heat for 15 minutes.

While the quinoa is cooking, thinly sliced the bell peppers (or use a spiralizer). Repeat with red onion and then finely chop the jalapeño.

Heat a non-stick skillet over medium heat. Add vegetables (along with a splash of water or oil, if desired) and cook until vegetables have started to soften. Stir in spices.

When ready to serve, mix lime juice and cilantro into the quinoa. Divide equally between four plates along with equal parts vegetables and beans. Garnish with avocado and cilantro if desired and enjoy!

• 1 cup Bob’s Red Mill white quinoa• 2 cups water• 1 lime, juiced• ½ cup cilantro• 2 bell peppers• 1 jalapeño pepper (optional)• 1 small red onion

• 2 teaspoons chili powder• 2 teaspoons cumin• ½ teaspoon smoked paprika• ½ teaspoon salt• 1 (15 oz can) black beans, drained &

rinsed

BLACK BEAN QUINOA FAJITA BOWLS| serves: 4

nutrition factsCalories: 288 || Fat: 3.3 || Carbohydrates: 51.9 || Sugar: 3.9 || Protein: 13.8

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Add buckwheat into a large bowl or mason jar and cover with water, covering at least 1” above the groats. Let soak for 2 hours or up to overnight.

Once soaked, drain and rinse buckwheat groats and add them to a high powered blender. Add remaining ingredients in the order listed and blend on high until smooth and creamy. Transfer into serving bowls (or jars), top with desired toppings and enjoy!

• 1 cup Bob’s Red Mill buckwheat groats

• 1 cup chopped mango (about 1 large mango)

• 1 tablespoon nut butter of choice (I used cashew butter)

• 1 tablespoon chia seeds• ½ teaspoon cinnamon

• 1/4 teaspoon cardamom• 1/4 teaspoon turmeric• ½ - 3/4 cup almond milktopping ideas• fresh mango• coconut flakes• chia seeds• maple syrup

MANGO BUCKWHEAT PORRIDGE| serves: 2 - 4

nutrition factsCalories: 217 || Fat: 2.3 || Carbohydrates: 47.6 || Sugar: 14.4 || Protein: 6.1

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Add herbs, garlic and lemon juice to the bowl of a food processor. Process on high until finely chopped. Add in chickpeas, amaranth, salt and pepper, and process again until a dough comes together. You might have to scrape down the sides of the bowl to get the ingredients to evenly mix.

Pulse in the quinoa flour, then transfer this mixture (in the food processor bowl is fine) to the fridge and chill for 30 minutes.

While the dough is chilling, preheat the oven to 350ºF and line a baking sheet with parchment paper.

Remove the dough from the fridge and either using your hands or a cookie scoop the dough into little balls (about the size of a golf ball) and place on the baking sheet. Repeat until all dough has been used. Gently flatten and tighten the balls with your hands until they are uniform in shape.

Bake on the center rack for 20 minutes, then remove and serve in a sandwich, pita or on top of a salad! Drizzling with tahini is highly encouraged!

• 1½ cups parsley• 1 cup cilantro• 2 garlic cloves• Juice of ½ a lemon• 1 (15 oz) can chickpeas, drained &

rinsed• 1/4 cup Bob’s Red Mill amaranth

• ½ teaspoon each of salt & pepper• 2 tablespoons quinoa flour (or flour of

choice)• Tahini to finish

AMARANTH BAKED VEGAN FALAFEL| makes: 9

nutrition factsCalories: 67 || Fat: 1.3 || Carbohydrates: 11.3 || Sugar: 1.4 || Protein: 3.1

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Add oats and almond milk to a small saucepan and bring to a boil. Reduce to low and simmer for 15 minutes, stirring occasionally.

After 15 minutes, stir in butter, coconut sugar, cinnamon, salt and peanut butter. Simmer for another 5 minutes then remove from heat and cook bananas.

For the bananas, add the coconut oil and coconut sugar to a large saute pan. Once melted and shimmering, add bananas. Cook flat side down for 3 minutes until caramelized, then flip and cook another minute more. Remove from heat and plate the oatmeal.

To serve, divide the oatmeal evenly between bowls (serves 2 - 4). Top each bowl with bananas, sprinkle with pecans and a drizzle of almond milk and enjoy!

for the oatmeal:• ¾ cups Bob’s Red Mill Steel Cut Oats• 3 cups almond milk• 1 tablespoon vegan butter (or

coconut oil)• 2 tablespoons coconut sugar• ½ teaspoon cinnamon• 1/4 teaspoon salt• 1 tablespoon peanut butter (optional)

for the bananas:• 2 large bananas, cut into chunks• 1 - 2 tablespoons coconut oil• 2 tablespoons coconut sugar• 1/4 cup chopped pecans for topping

(or nut/seed of choice)• Additional almond milk to drizzle

(optional)

STEEL CUT OATS & CARAMELIZED BANANAS| serves: 4

nutrition factsCalories: 333 || Fat: 18.7 || Carbohydrates: 40.7 || Sugar: 21 || Protein: 5.4

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Melt the coconut oil in a large stock pot or dutch oven. Once melted add onion and carrots and saute until starting to brown and onions have softened. Add mushrooms and garlic and cook another 2 - 3 minutes. Stir in wild rice, tomato paste and spices.

Add liquids to the pot and bring the mixture to a bowl. Reduce to a simmer and cook for 50 - 60 minutes, until rice is tender. Once tender, stir in green beans and chickpeas and cook until they are heated through.

Serve immediately with a garnish of lime juice and/or cilantro if desired!

• 1 tablespoon coconut oil• 1 cup chopped white onions• ½ cup chopped carrots• 1½ cups chopped mushrooms• 3 garlic cloves, grated• 1 cup Bob’s Red Mill Wild Rice• 1 tablespoon tomato paste• 1½ teaspoons curry powder• 1 teaspoon turmeric

• ½ teaspoon cumin• ½ teaspoon ground ginger• ½ teaspoon sea salt• ½ teaspoon ground pepper• 4 cups vegetable broth• 2 - 3 cups water• 1 (14.5 oz) can full-fat coconut milk• 1 cup frozen green beans• 1 (15 oz) can chickpeas (optional)

TURMERIC WILD RICE SOUP| serves: 6

nutrition factsCalories: 611 || Fat: 39.8 || Carbohydrates: 58 || Sugar: 12.7 || Protein: 14.5

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