Try a Grain- Wheat Berries

This week's challenge is to try a new grain.  So here's another recipe you should try.  It's very flexible, he provides suggestions for other root vegetables to use and even other grains. It's a hearty, "rustic" salad that you can enjoy with a protein like roasted chicken or even as a meatless meal.

Roasted Root Vegetable and Wheat Berry Salad

Quinoa Stuffed Bell Peppers

These are uncooked and have marinara sauce added on top

Earlier this month Lorri Ann featured this recipe on her Fox 40 Mojo Monday segment.  We also made this recipe at our most recent Make Ahead Meal Session.
You can view the video of that segment here- Heart Healthy Meal For Your Loved One

You can learn to make other great meals like this one at our monthly Make Ahead Meal Sessions.  Space is limited so sign up today! Be sure to click on the Events tab to see the information on an upcoming session.

Quinoa Stuffed Bell Peppers
By Erika Huckaby, adapted from http://damndelicious.net/
This meatless high protein meal is incredibly simple to assemble and leaves plenty of opportunity to adjust to your tastes.  You can increase the heat adding chilies or more chili powder.  Depending on the time of year, you can use fresh cut corn and tomatoes for a fresh and sweet taste.
Ingredients
•    3 cups cooked quinoa
•    1 cup corn kernels
•    1/2 cup canned black beans, drained and rinsed
•    1/2 cup petite diced tomatoes, fresh or canned
•    1/4 cup crumbled feta cheese
•    3 tablespoons chopped fresh cilantro leaves
•    1 teaspoon cumin
•    1 clove garlic, finely chopped
•    1/2 teaspoon chili powder, or more to taste
•    Kosher salt and freshly ground black pepper, to taste
•    6 bell peppers, tops cut, stemmed and seeded

Directions:
1. Preheat oven to 350 degrees F. Line a 9 x 13 baking dish with parchment paper.
2. In a large bowl, combine quinoa, corn, beans, tomatoes, cheese, cilantro, cumin, garlic, and chili powder, salt and pepper, to taste.
3. Spoon the filling each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes. Serve!
To make ahead and freeze:  Wrap each cooked and cooled pepper in plastic wrap and then place in a freezer safe bag.  Defrost and warm as needed.  Or, wrap each filled pepper uncooked and place in a freezer bag.  Then you can defrost and cook as written in step 3.

Whole grains recipes and more

How did you do with the whole grains challenge this week? We encourage you to continue exploring; you might just fall in love with some brand new foods!

Here are some resources to keep you inspired:

Whole grain posts on the Mama Bootcamp blog

Whole grain posts from Get Natured

Whole grain recipes from 101 Cookbooks

Recipes from Bob's Red Mill

Baked farro risotto

Risotto is one of those dishes that seems like a treat simply because it can be so time-consuming to make. If you have ever cooked risotto at home, you know it requires constant stirring for an extended period of time.

This risotto recipe from 101 Cookbooks is fabulous for a few reasons. First, it doesn't require all of that stirring! Secondly, it is made with farro which a fabulous and healthy grain. Finally, it is simple! The list of ingredients won't fill up your grocery cart or empty your wallet. You can find farro near the pasta or imported (Italian) foods in stores such as Whole Foods, Raley's, Bel Air, or Costco.

Recipe: 101 Cookbooks Baked Farro Risotto

Buon appetito!

Breakfast from the crockpot: Cream of wheat berries

This is a simple way to try a brand new whole grain for a nourishing hot breakfast!

Cream of Wheat Berries
Serves 4
1/2 cup wheat berries*
1/4 cup cracked wheat*
1/2 cup rolled (old-fashioned) oats
4 cups water
1/4 teaspoon ground cardamom or cinnamon
1/2 cup dried cranberries

1. In a 3 1/2 to 4 quart crockpot, combine the wheat berries, cracked wheat, oats, and water. Stir in the cardamom (or cinnamon). Cover and cook on low for 6 to 8 hours. (Note: a holiday light timer can be used to automatically shut off the crockpot, if necessary.

*Wheat berries and cracked wheat can be found in the bulk section of the supermarket. 

If you're feeling adventurous, get creative with this recipe! Substitute different grains, add chopped apples, try raisins instead of cranberries, or use different spices. It's up to you!

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad
Serves 4
Prep time: 8-10 minutes
Cook time: 10 minutes

1 cup uncooked quinoa, rinsed and drained
1 green bell pepper, diced
1 red bell pepper, diced
10 pitted kalamata olives, quartered
1/4 cup finely chopped red onion
1/4 cup chopped fresh basil
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh parsley
2 tablespoons red wine vinegar
2 teaspoons olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste

1. Place the quinoa in a medium saucepan and add 2 cups of water. Set pan over high heat and bring to a boil. Reduce heat to low, cover and simmer 10 minutes or until all liquid is absorbed.
2. Transfer quinoa to a large bowl and add bell peppers, olives, onions, basil, mint, and parsley. Set aside.
3. In a small bowl, make a dressing by whisking together red wine vinegar, oil, and mustard. Add dressing to quinoa mixture and toss to coat. Season with salt and pepper. Place in an airtight container and refrigerate until ready to use. Salad will last up to 3 days in the refrigerator.

Nutrition info (per 1 1/2 cup serving):

221 calories, 7g fat, 33g carbohydrates, 6g protein, 5g fiber

*Tip: For extra protein, consider adding: cooked garbanzo beans, lentils, walnuts, almonds, cooked chicken, or shrimp.

Quinoa!

If you haven't ever eaten quinoa, give it a try this week! Quinoa (pronounced "keen-wa") is a grain that is high in protein (considered a "complete protein" because it contains all nine essential amino acids), iron, complex carbohydrates, B vitamins, zinc, and magnesium. Also, it cooks in only about 15 minutes! You can buy it at most grocery stores (in addition to boxed/bagged quinoa, it is also frequently available in bulk) or even at Costco.

Here are four ideas to get you started:

1. Add lightly toasted sesame seeds and sea salt to cooked quinoa and serve as a side dish.
2. Toss cooked and cooled quinoa with a bit of olive oil, apple cider vinegar, sea salt, pepper, and your favorite veggies for a great grain salad or green salad topper.
3. Instead of oatmeal for breakfast, top warm cooked quinoa with the milk of your choice, fruit, and nuts or seeds.
4. For meals that are usually served over rice or noodles, use quinoa instead.

Originally published 8/2010

Bored with food? Go exploring!

Does your grocery list look the same every time you go to the store? It's time to shake things up!

 

Here are two things to try:

1. Try one new veggie and/or fruit each week. Peruse the produce section of your supermarket to find something that you haven't had before (or haven't had in awhile). Pomegranates are beginning to appear in stores- how long has it been since you had one? (Tip for opening a pomegranate.) 
2. Visit the bulk foods section and choose a new-to-you whole grain. Use in place of rice in a dish, top with roasted veggies, or serve warm for breakfast with fruits and nuts. One excellent grain to try is farro.  

Need some help with cooking new grains? Check out this website.

Feel free to share you discoveries and recipes in the comments!

Quinoa and apple salad

Ingredients

Serves 4

• 1/4 cup raw whole almonds
• 1 cup white quinoa
• 1 teaspoon honey
• 1 tablespoon finely chopped shallot
• 1 teaspoon curry powder
• 1/4 teaspoon coarse salt
• 2 tablespoons fresh lemon juice
• Freshly ground pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons dried currants
• 1 small McIntosh apple, cut into 1/8-inch-thick wedges
• 1/4 cup loosely packed fresh mint leaves, coarsely chopped, plus more for garnish

Directions

1. Preheat oven to 375 degrees. Spread almonds on a rimmed baking sheet; toast in oven until lightly toasted and fragrant, about 7 minutes. Let cool; coarsely chop nuts.
2. Rinse quinoa thoroughly in a fine sieve; drain. Bring 2 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir quinoa; cover, and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork; let cool.
3. Whisk together honey, shallot, curry powder, salt, and lemon juice in a large bowl. Season with pepper. Whisking constantly, pour in oil in a slow, steady stream; whisk until dressing is emulsified. Add quinoa, currants, apple, mint, and nuts; toss well. Garnish with mint.

Per serving: 304 calories, 14 g fat, 0 mg cholesterol, 38 g carbs, 154 mg sodium, 8 g protein, 5 g fiber

Source: Marthastewart.com: Quinoa-and-Apple Salad with Curry Dressing - Martha Stewart Recipes 

Crockpot lentil soup

You have better things to do that spend hours cooking dinner, right? Here's a quick and easy soup that you can put in the crockpot in the morning and have dinner waiting for you when you get home in the evening.

Crockpot Lentil Soup
Serves about 4
6 cups chicken or vegetable broth
1 cup lentils, rinsed and picked over
2 medium carrots, finely diced
1 small onion, finely chopped
2 celery stalks, finely diced
3 tablespoons uncooked brown rice (or other grain)
2 tablespoons minced garlic
1 teaspoon herbes de Provence or dried thyme
1/2 teaspoon salt
Dash of ground pepper
Chopped fresh parsley for garnish

1. Stir together all ingredients except parsley in a crockpot. Cover and cook on low for 8 hours or on high for 4-5 hours. Tip: Use a food processor to chop the carrots, onion, celery, and garlic together to make the prep super fast.
2. Optional: Remove some of the soup and puree in a blender then return it to the pot or use a stick blender to partially puree the soup. 
3. Serve topped with fresh parsley. Goes well with a hearty whole grain bread.

Recipe adapted from "French Lentil Rice Soup" in The Costco Connection, October 2010

Making a meal out of soup

Happy fall! It may still be warm outside but, as the evenings become cooler, you may soon be craving butternut squash soup and other cozy foods. To make a simple soup into a hearty meal, try these suggestions:

1. For creamier soups and chowders, puree the soup with cooked white beans for extra protein, iron, and fiber.
2. Serve soups over quinoa or another grain or with a slice of whole grain bread.
3. Enjoy a side salad with a light dressing along side your soup for extra veggie servings!

Here are some soup recipes from GetNatured. What are some of your favorite fall foods?

Fiber 101

You have, no doubt, heard that getting enough fiber in your diet is important, but do you know why? Do you know how much you need? Advertisements for fiber supplements would have you believe that it is nearly impossible to get enough fiber without continuously eating throughout the entire day. So is it really that difficult? In a word, no.

Check out this post from GetNatured to learn more.

Try some new and healthy carbs!

Are you burned out on pasta and potatoes? This article from Women's Running Magazine may inspire you to try some new and healthy carbs!

Jazz up your diet with these cool carbs.

Women runners seem to have a natural aversion to the C word.For many of us, consuming the usual carbs (think pasta and potatoes) seems like a bad idea when trying to lose weight and eat better. We lose sight of the fact that they are the primary energy for working muscles, helping us to run hard and recover well. Perhaps you’re blasé about carbs because you’re burnt out on the old standbys.

Read the full article here.