Recipes for Whole Grains

Butternut Squash and Barley Soup

Administrator — Mon, 16 Apr 2007 00:13:25 +0000

1 cup quick cooking barley
2 Tablespoons extra virgin olive oil
1 bunch leeks
8 cups fat free chicken broth
5 medium carrots
3/4 teaspoons sea salt
1/4 teaspoon thyme
1/8 teaspoon ground black pepper
2 cups butternut squash, peeled and diced
1 large bunch spinach

Cook barley according to package directions. Thinly slice leeks, white part only. Peel and dice carrots. Peel and cube squash. Heat oil in heavy stock pot over medium-low heat. Cook leaks until soft, about 10 minutes. Add broth, carrots, salt, thyme, and pepper. Bring to simmer then stir in squash. Simmer until vegetables can be easily pierced with a fork, about 8 minutes. Stir in spinach and barley, continuing to simmer until spinach wilts.

Serves 6

Winter Wheat Berry Salad

Administrator — Fri, 12 Jan 2007 17:56:56 +0000

1/2 cup uncooked wheat berries, cooked according to package directions (makes 1 1/2 cup cooked)
1 Tbsp hazelnut oil
1 Tbsp fresh orange juice
1 tsp fresh lime juice
1 tsp fresh lemon juice
2 tsp honey
1/4 cup finely chopped orange pieces
2 Tbsp finely chopped celery
2 Tbsp finely chopped red onion
1/2 cup dried cranberries
1/4 cup sliced almonds
1/2 to 3/4 cup butternut squash, cut into 1/2 inch cubes and roasted till done (great use for leftover squash)
Place cooked wheat berries in medium mixing bowl. In a small mixing bowl, combine the hazelnut oil, orange juice, lime juice, lemon juice, and honey; whisk till blended. Toss dressing with wheat berries. Stir in remaining ingredients and blend well. Serve cold or at room temperature. Tastes better the next day.

Portobello Mushrooms with Roasted Vegetable Barley

Administrator — Sun, 17 Dec 2006 19:12:33 +0000

1/2 cup fresh basil leaves
1/2 cup extra-virgin olive oil
1 tsp kosher salt
1/3 cup pearl barley
1 (8 oz) zucchini, cut into 1/2-inch dice
1 (8 oz) yellow summer squash, cut into 1/2-inch dice
1 red bell pepper, seeded, cut into 1/2-inch dice
5 tsp extra-virgin olive oil
1/4 tsp freshly ground pepper
1/4 cup diced onion
1 tsp minced garlic
1/3 cup vegetable broth
1/4 cup dry white wine
2 tsp red wine vinegar
4 (3 oz) portobello mushroom caps
Extra-virgin olive oil, for brushing
1/4 cup shaved Parmigiano-Reggiano cheese
Good-quality aged balsamic vinegar, for drizzling

1. Basil Oil: Fill a bowl with ice water. In a saucepan, bring salted water to a boil. Add basil leaves; blanch 10 seconds. Drain basil, add to ice water. Drain and dry basil. Puree oil and basil in blender.

2. Roasted Vegetable Barley: Heat oven to 450 degrees F. In a saucepan, bring 1 quart water with 1/2 tsp of the salt to a boil; stir in barley. Simmer 20 minutes, drain.

3. Meanwhile, in small roasting pan, toss zucchini, squash, and red pepper with 3 tsp of the oil, remaining 1/2 tsp salt, and pepper. Roast 30 minutes, tossing several times, until vegetables are caramelized. Combine with barley; keep covered.

4. Heat remaining 2 tsp oil in a nonstick skillet over medium-high heat; saut� onion and garlic 4 minutes. Add broth, wine, and vinegar; simmer until liquid has reduced to 2 1/2 Tbsp. Toss with vegetable-barley mixture; keep covered.

5. Wipe skillet and place over medium-high heat. Brush mushrooms lightly with olive oil. Place gill sides down in skillet; cook 4 minutes. Turn over; continue to cook 4 minutes or until just tender.

6. Spoon 1/2 cup Roasted Vegetable Barley into each mushroom; top with cheese. Drizzle Basil Oil and balsamic vinegar on each plate.

Nutritional Information
Based on individual serving.
Calories: 444
Total Fat: 36 g
Carbohydrates: 25 g
Protein: 8 g

Black Bean & Millet Salad

Administrator — Fri, 01 Sep 2006 20:46:43 +0000

1 c� millet, uncooked
3 c� water
1 1/2 c� black beans, cooked
2 lg tomatoes, chopped
1 md onion, chopped
1 md cucumber

DRESSING
1/3 c� water
3 tb lemon juice
2 ts balsamic vinegar
1 ts garlic, minced
1 ts salt
1/4 ts allspice
1/4 ts black pepper
1/2 ts cumin

Cook the millet in 3 cups of water until all water is absorbed, 30-45 minutes. Fluff with a fork and allow to cool slightly. In a very large bowl, combine millet, black beans, tomatoes, and onion. Peel several strips from the cucumber (it should look striped) and cut it lengthwise into four pieces. Remove the seedy part from the pieces and cut them into 1/2 inch slices. Add the cucumber to the salad. Mix all dressing ingredients until well-blended. Pour over the salad and toss to blend. Cover and refrigerate until the salad is very well chilled. Serve on lettuce leaves or stuff into pita breads.

Millet Mango Muffins

Administrator — Fri, 01 Sep 2006 20:44:41 +0000

1/2�� Cup Millet Flour
1�� Cup Brown Rice Flour
1/2�� Cup Oat Flour
1�� Tablespoon Baking Powder
1�� Cup Water
2�� Teaspoons Vanilla
1/4�� Cup Rice Syrup; or honey
3�� Tablespoons Vegetable Oil
1/4�� Cup Almonds; chopped
-(optional)
1�� Mango; chopped, or other fruit

Mix the dry ingredients well in a mixing bowl, then add the water, vanilla, oil and sweetener. (warm the honey first for easier mixing). Mix thoroughly. Fold in almonds and fruit, spoon into muffin tinuntil about 1/4 inch from
the top. Bake for 15 to 20 mins in a 375 degree oven.

Mediterranean Millet Burgers

Administrator — Fri, 01 Sep 2006 20:39:20 +0000

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry breadcrumbs
1/4 teaspoon freshly ground pepper
7 whole-wheat English muffins or whole-wheat buns
1/2 cup Olive Ketchup, optional (recipe follows)
arugula and sliced tomatoes for garnish

Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.

Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes.

Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.

While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes.

Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.

Prepare Olive Ketchup, if using.

Place millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.

With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.

Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish burgers with arugula, tomatoes and Olive Ketchup, if desired.

Per serving: 309 calories; 9 g fat (3 g sat, 4 g mono); 10 mg cholesterol; 49 g carbohydrate; 11 g protein; 7 g fiber; 735 mg sodium. Recipe from Eating Well

Olive Ketchup

Prep time: 10 minutes – Start to finish: 10 minutes – To make ahead: the ketchup will keep, covered, in the refrigerator for up to 4 days. – Ease of preparation: easy

This makes a great finish for baked or broiled fish

Makes about 1/2 cup

Ingredients:

1/2 cup Kalamata olives, pitted
1/4 cup chopped fresh parsley
2 scallions, coarsely chopped
1 clove garlic, crushed and peeled
1 tablespoon extra-virgin olive oil
1 teaspoon red-wine vinegar
2 teaspoons tomato paste

Preparation:

Combine olives, parsley, scallions, garlic, oil and vinegar in a food processor. Pulse until finely chopped. Transfer to a small bowl and mix in tomato paste.

Per tablespoon: 46 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 155 mg sodium.

Black Rice and Sweet Potatoes

Administrator — Sun, 20 Aug 2006 05:51:23 +0000

3/4 cup Chinese black rice
1 1/2 cups water
3/4 teaspoon salt
2 tablespoons vegetable oil
1 bunch scallions, chopped (3/4 cup)
1 tablespoon minced peeled fresh ginger
1 large sweet potato (12 to 14 oz), peeled and cut into 1/2-inch dice

Garnish: chopped scallion greens

Rinse rice in a sieve under cold water. Bring rice, water, and 1/2 teaspoon salt to a boil in a 1 1/2- to 2-quart heavy saucepan, then reduce heat to low and cook rice, covered, until tender and most of water is absorbed, about 30 minutes. Let rice stand, covered, off heat 10 minutes.

While rice cooks, heat oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking and saut� scallions, ginger, and sweet potato, stirring, until coated well, about 2 minutes. Reduce heat to moderate and add remaining 1/4 teaspoon salt and pepper to taste, then cook, covered, stirring occasionally, until potato is just tender, about 12 minutes. Add rice and toss gently to combine.

Makes 4 servings.

Brown Rice and Lentil Soup

Administrator — Sun, 20 Aug 2006 05:47:53 +0000

5 cups chicken broth
1 1/2 cups lentils, picked over and rinsed
1 cup brown rice
a 32- to 35-ounce can tomatoes, drained, reserving the juice, and chopped
3 carrots, halved lengthwise and cut crosswise into 1/4-inch pieces
1 onion, chopped
1 stalk of celery, chopped
3 garlic cloves, minced
1/2 teaspoon crumbled dried basil
1/2 teaspoon crumbled dried or�gano
1/4 teaspoon crumbled dried thyme
1 bay leaf
1/2 cup minced fresh parsley leaves
2 tablespoons cider vinegar, or to taste

In a heavy kettle combine the broth, 3 cups water, the lentils, the rice, the tomatoes with the reserved juice, the carrots, the onion, the celery, the garlic, the basil, the or�gano, the thyme, and the bay leaf, bring the liquid to a boil, and simmer the mixture, covered, stirring occasionally, for 45 to 55 minutes, or until the lentils and rice are tender. Stir in the parsley, the vinegar, and salt and pepper to taste and discard the bay leaf. The soup will be thick and will thicken as it stands. Thin the soup, if desired, with additional hot chicken broth or water.

Makes about 14 cups, serving 6 to 8.

Brown Rice and Grilled Vegetable Salad

Administrator — Sun, 20 Aug 2006 05:45:52 +0000

1 1/2 cups brown rice
4 zucchini, halved lengthwise
1 large red onion, cut crosswise into 3 thick slices
1/4 cup plus 1/3 cup olive oil
5 tablespoons soy sauce
3 tablespoons Worcestershire sauce

1 1/2 cups mesquite wood chips, soaked in cold water 1 hour (optional)
2 cups fresh corn kernels

2/3 cup fresh orange juice
1 tablespoon fresh lemon juice
1/2 cup chopped Italian parsley

Add rice to large pot of boiling salted water. Cover partially and cook until just tender, about 30 minutes. Drain well. Transfer to large bowl and cool to room temperature, stirring occasionally.

Place zucchini and onion slices in shallow dish. Mix 1/4 cup oil, 2 tablespoons soy sauce and 2 tablespoons Worcestershire sauce in small bowl. Pour over vegetables. Let stand 30 minutes, turning once.

Prepare barbecue (medium-high heat). When coals turn white, drain chips, if using, and scatter over coals. When chips begin to smoke, season onion and zucchini with salt and pepper and place on grill. Cover and cook until tender and brown, occasionally turning and basting with marinade, about 8 minutes. Transfer to platter. Cut onion slices into quarters. Cut zucchini crosswise into 1-inch pieces. Add onion and zucchini to rice. Mix in corn.

Whisk orange juice, lemon juice, 1/3 cup oil, 3 tablespoons soy sauce and 1 tablespoon Worcestershire sauce in medium bowl. Pour 1 cup dressing over salad and toss to coat. Stir in parsley. Season with salt and pepper. Serve salad, passing remaining dressing separately.

Serves 6.

Brown Rice, Tomato, and Basil Salad

Administrator — Sun, 20 Aug 2006 05:34:16 +0000

2 1/4 cups water
1 cup long-grain brown rice (such as Texmati)
2 teaspoons coarse salt 2 tablespoons Champagne vinegar or white wine vinegar
2 teaspoons sugar
2 tablespoons olive oil
1 pound tomatoes, cut into 1/2-inch pieces
1 cup (packed) fresh basil leaves, finely chopped

Bring 2 1/4 cups water to boil in heavy medium saucepan. Mix in rice and salt. Cover, reduce heat to low and simmer until rice is tender and water is absorbed, about 40 minutes. Transfer rice to large bowl; fluff with fork and cool. Whisk vinegar and sugar in small bowl. Gradually whisk in oil. Pour over rice. Add tomatoes and basil and toss to combine. Season with salt and pepper. (Can be made 6 hours ahead. Cover; chill. Bring to room temperature before serving.)

Makes 6 servings.