Suggested Recipes - Grains
Barley Salad
Just add some canned, rinsed beans for a great
lunch.
- 3 cups vegetable stock or water
- 1 cup pearl barley
- Salt to taste
- 1/2 cup chopped fresh parsley
- 1 bunch scallions, sliced thin
- 1 bunch radishes, sliced
- 1 cucumber, peeled, seeded and diced
- 1 red bell pepper, seeded and sliced
- 1/2 cup chopped fresh mint (or 1/4 cup dried
mint)
Dressing:
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 3-4 garlic cloves, mashed
- Salt to taste
Bring the vegetable stock (or water) to a boil.
Add barley and salt. Cover, reduce heat, and
simmer until barley is tender and liquid is absorbed,
about 45 minutes. Drain well and place in a medium
bowl.
Allow barley to cool, then add the parsley,
scallions, radishes, cucumber, and red pepper.
Mix well and chill for several hours before serving.
Yields 8 servings.
Per serving:
177.7 calories, 3.1g protein, 5.7g fat, 0.8g
saturated fat, 30.4g carbohydrates, 4.8g fiber.
Source: Andrew Weil, MD. www.drweil.com/u/recipe/recipe10043/.
(4/2005).
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Cranberry Almond
Muffins
- Nonstick cooking spray
- Peel of 1 orange
- 1/2 cup sugar
- 2 eggs, lightly beaten
- 2 tablespoons canola oil
- 1/2 cup light and firm silken tofu, blended
- 1 and 1/4 cup unbleached all purpose flour
- 1/4 cup soy flour
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/3 cup unblanched almonds, finely chopped
- 1/2 cup dried cranberries, coarsely chopped
Pre-prep: Remove orange peel with a vegetable
peeler, or grate. Blend tofu. Chop almonds and
cranberries.
Preheat oven to 375ºF. Coat muffin tin
with cooking spray; set aside. Put orange peel
and sugar in the bowl of a small food processor
and process 1 to 2 minutes until the sugar is
orange colored. Or, mince or grate orange peel
and mix with sugar. Turn into a mixing bowl with
the eggs, oil and tofu. Beat with a wire whisk
until smooth.
Place flours, baking powder, soda and salt in
mixing bowl, stir well. Add the almonds and cranberries,
then pour the liquid ingredients over dry ingredients
and mix quickly just until blended; batter will
be lumpy. Resist the urge to over mix or muffins
will be tough. Fill muffin cups about three-fourths
full. Bake 15 minutes, until golden and springy
to the touch. Makes 12 muffins.
Nutritional analysis per muffin: 166 calories,
5.7g fat, 126mg sodium, 35mg cholesterol, 25g
carbohydrates, 0.7g saturated fat, 1g fiber,
4g protein
Adapted from The Phytopia Cookbook: A world
of Plant-centered Cuisine by Barbara Gollman
and Kim Pierce.
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Maple Nut & Pear
Sublime Scones
Prep Time: 30 minutes
Start-to-finish Time: 1 hour
- 1 cup whole-wheat pastry flour
- 1 cup all-purpose flour
- 1 cup rolled oats (old-fashioned or quick)
- 1/4 cup plus 1 1/2 teaspoons sugar
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 4 tablespoons chilled reduced-fat cream cheese,
cut into small pieces (2 ounces)
- 2 tablespoons chilled butter, cut into small
pieces
- 1/4 cup canola oil
- 1 cup diced peeled pear, preferably Bartlett
- 1/2 cup chopped pecans or walnuts, divided
- 3/4 cup low-fat buttermilk
- 1 teaspoon maple extract or vanilla extract
- 1 egg lightly beaten with 1 tablespoon water
for glaze
Preheat oven to 400 degrees F. Line a large
baking sheet with parchment paper or coat with
cooking spray.
Whisk whole-wheat flour, all-purpose flour,
oats, 1/4 cup sugar, baking powder, baking soda,
salt and cinnamon in a large bowl. Using a pastry
blender or your fingertips, cut or rub cream
cheese and butter into the dry ingredients. Add
oil and toss with a fork to coat. Add pear and
1/4 cup nuts; toss to coat. Mix buttermilk and
maple (or vanilla) extract in a measuring cup
and stir just enough into the dry ingredients
until the dough clumps together. (It will be
sticky).
Turn the dough out onto a lightly floured surface
and knead several times; do not overwork. Divide
in half and pat each piece into a 7 1/2 -inch
circle. Cut each circle into 6 wedges; transfer
to the prepared baking sheet. Brush the tops
with the egg glaze; sprinkle with the remaining
1/4 cup nuts, pressing lightly, and the remaining
1 1/2 teaspoons sugar.
Bake the scones until golden and firm to the
touch, 20 to 30 minutes. Transfer to a wire rack
to cool slightly.
Makes 12 scones
Nutrition Facts:
Per Serving: 233 calories, 12 grams fat (3
grams saturated fat, 5 grams mono), 9 mg cholesterol,
27 grams carbohydrate, 5 grams protein, 3 grams
fiber, 201 mg sodium
Source: Eating Well; February/March 2005
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Meditteranean Quinoa
Salad
- 1 cup uncooked quinoa
- 2 cups water or vegetable stock
- 1/4 tsp. salt
- 1 small cucumber, seeded and diced
- 6 calamata olives, diced
- 3 sun dried tomatoes, diced
- 1 tbsp. olive oil
- 1/4 cup feta cheese rinsed and crumbled
- 1/2 lemon or 2 tbsp. lemon juice
- 2 tbsp. chopped basil (1 tsp. if dried)
- 1 clove crushed garlic
Place quinoa in a colander and rinse under cold
water for at least one minute. Combine quinoa,
water and salt in a quart saucepan. Bring to
a boil. Reduce heat to a simmer and cover for
15 to 20 minutes. Spread quinoa out on a sheet
pan to cool. Toss cooled quinoa with the remaining
ingredients in a large bowl. Chill for one hour.
Serve. Yields 8 half-cup servings.
Nutritional analysis: 120 calories, 4g protein,
16g carbohydrates, 5g fat, 1g saturated fat,
5mg cholesterol, 2g dietary fiber, 180mg sodium,
iron 10% of daily vitamins, calcium 4% iron 10%
of daily vitamins, vitamin C 6% of daily vitamins,
vitamin A 2% of daily vitamins.
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Muesli
4 servings
- 1 cup rolled oats
- 1/4 cup wheat germ
- 2 tbs. ground flax seed
- 2 black mission figs chopped
- 4 pitted dates chopped
- 2 tbs. dried raisins or cranberries
- 2 tbs. chopped almonds
- 1/2 tsp. cinnamon
- 1 pinch ground nutmeg
- 4 oz. Actimel or yogurt
Combine all of the dry ingredients including
dried fruit. For a cold cereal, pour in 1 Actimel
per serving (a probiotic drink by Dannon) and
soak for 20 minutes. For a hot cereal, add 2
and 1/2 cups water and cook on a very low heat
for 20 minutes. Right before serving, pour Actimel
or yogurt on the top of cereal. Additional variations
are to add 1 tbs. wheat germ and 1 tbs. ground
flax seed.
This breakfast cereal can be made up in advance
and eaten hot or cold. As a morning time saver,
portion up cereal into four individual bowls
and stack in the refrigerator until the day of
use.
Adapted from The Healthy Kitchen by Andrew
Weil, MD and Rosie Daley.
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Multi-Grain Scones
This is a great, make ahead and freeze breakfast
item. Also can be used as a snack with a cup
of afternoon high tea. Makes 6-9 scones.
- 1 egg
- 1/2 cup sugar
- 1/4 cup canola oil
- 1/2 cup skim/reduced-fat milk
- 1/2 cup oats
- 1 cup white flour
- 1/2 cup wheat flour
- 1/4 cup wheat germ
- 2 Tbsp. Millet or Amaranth
- 1/4 tsp. salt
- 1/2 tsp. baking soda
- 2 tsp. baking powder
- 1/2 tsp. cinnamon
Preheat oven to 375 degrees F. Place rack in
center of oven.
Whisk together the egg, sugar, oil and milk
in a bowl.
In a separate bowl, mix the dry ingredients
and stir together with a spoon or fork.
Slowly add the dry ingredients to the wet ingredient
bowl to create dough.
Lightly grease or spray a baking pan or cookie
sheet. Scoop out dough onto the cookie sheet
a tablespoon at a time to make 6 to 9 scones.
Bake for 15-20 minutes until the top is golden
brown.
Remove from the oven and cool on a wire rack.
Serving Suggestions:
Serve with marmalade or fruit spread. If not
using the same day, individually wrap each
scone in a piece of foil after they have cooled.
Place in a plastic bag in the freezer. Place
the scone in a paper towel and microwave for
1 minute to reheat.
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Whole Grain Wheat Berry
Salad
Salad Ingredients:
- 1 cup uncooked wheat berries; look for wheat
berries in the health food or bulk food sections
of your local grocery store; to save time,
cook up a large batch of wheat berries and
then freeze them for future use; 1 cup uncooked
makes about 2 cups cooked wheat berries
- 6 cups water
- 1 and 1/2 cups broccoli florets
- 5 medium chopped scallions (scallions are
long, thin, white and green onions; use the
full, green and white length of the scallion
except the little roots at one end)
- 1 medium carrot, peeled and diced
- 1 can (15-16 oz) garbanzo beans (also called
chick peas), rinsed and drained
Dressing Ingredients:
- 1/3 cup balsamic vinegar
- 1 tablespoon olive, canola, or sesame oil
- 1 tablespoon chopped fresh or 1 teaspoon
crushed, dry basil leaves
- 1/4 teaspoon paprika
- Dash of salt
- 1 clove garlic, minced (to save time, you
can use minced garlic in a jar; you can find
jarred garlic in the refrigerated produce section
of your local grocery store)
Heat wheat berries and water to boiling in a
large pot, stirring occasionally. Reduce heat,
cover, and simmer for 50 to 60 minutes. Wheat
berries should be tender but still firm (remember,
you can save time by pre-cooking a large batch
of wheat berries and freezing them; just thaw
and use each time you want to enjoy this dish).
Drain remaining water from wheat berries and
let berries cool. Combine dressing ingredients
in a tightly lidded or covered container and
shake to combine.
Toss all salad ingredients together to mix.
Add dressing to salad and toss to coat salad.
Chill for one hour in refrigerator and serve
cold. If using frozen wheat berries, salad does
not need to be chilled. Instead, serve immediately.
Wheat berries are an excellent source of vitamins,
minerals, and phytochemicals. In addition to
this, wheat berries contain plenty of dietary
fiber. This is important because research now
suggests that getting fiber from food sources
is the key to reducing risk of many cancers,
including colon cancer. Fiber from fiber supplements
does not appear to reduce risk of colon cancer.
Try this tasty recipe to get more fiber and phytochemicals
into your diet!
Makes 4 servings as main dish and 8 servings
as a side dish.
Per Serving: 350 calories, 56g carbohydrate;
16g protein; 7g fat; 13g fiber
Per Serving (side dish): 175 calories; 28g carbohydrate;
8g protein; 3.5g fat; 6.5g fiber
Source: Cancer Nutrition Information, 2004
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