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

Weekly Challege #11 - Try a new grain (or two!)

Eating healthy, fiber-rich grains is a great way to improve your diet. Not only are they delicious and good for you, but whole grains also make you feel more satisfied and stick with you a lot longer. Because they are more filling, you usually eat less than you would a white, or refined, grain so you end up consuming fewer calories.

Your challenge this week: Try a new grain.

Here's a simple recipe from Coach Marilyn to help you get started:

1/2 cup quinoa (cook it like you would rice), 1/4 cup each avocado and tomato, 1/8 cup of black olives, and 2 TB of Gerards Greek Feta Dressing and only 195 calories! BIG bang for your nutritional buck!

Post a comment here to let us know which grain you tried, how you cooked it, and how you liked it!

Have a GREAT week!

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