Whole Grains Recipes

In keeping with our theme of whole grains, I thought I’d provide you with a few recipes today so you can start slowly incorporating them into your diet (if you haven’t already). These are recipes I have found online, just to show you how easy it is to locate healthly recipes. The http://about.com website has so many wonderful selections, you’ll find it a great place to find the recipes you need for your new, healthy eating habits. I hope you find these recipes useful as well as delicious!

Flax Seed Bread

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

Preparation:

Preheat oven to 350 F. Prepare pan (a 10X15 pan or cookie sheet with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well — a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)

4) Pour batter onto pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Apple Cinnamon Breakfast Couscous

Whole grain couscous flavored with fruit and cinnamon makes for a healthy whole grain vegetarian breakfast suitable for kids as well as adults! For a vegan version, use a vegan margarine instead of butter. Breakfast couscous recipe courtesy the Wheat Foods Council.

Ingredients:

• 1 16 ounce can apples or pears, divided
• water
• 1 tbsp butter
• 1 10 ounce package couscous (7/8 cup)
• 3 tbsp sugar
• 1/2 tsp cinnamon, or to tste

Preparation:

1) Drain fruit, reserving juice. Pour juice into measuring cup and add water to equal 2 cups. Prepare couscous according to package directions using the fruit juice and butter.

2) Dice fruit; add to couscous.

3) Combine sugar and cinnamon and mix with couscous. Place in serving bowl and sprinkle with additional cinnamon, if desired. Serve at room temperature or chilled.

Makes 6 servings of apple cinnamon couscous.

Calories per serving: 271
Nutrition: Each serving provides approximately: 271 calories; 6 g protein; 56 g carbohydrates; 3 g fiber; 2 g fat (1 g saturated); 5 mg cholesterol; 0 mcg folate; 1 mg iron; 22 mg sodium.

Moong Daal Halwa (ok, not a diet food…but we can all enjoy a treat once in awhile!)

This rich, delicious dessert has an unusual main ingredient, normally associated with savory dishes – lentils. You’d never believe it when you eat it though! Serve Moong Daal Halwa warm with a scoop of vanilla icecream and you’ll get many requests for seconds.

Ingredients:

• 2 cups Moong Daal (split yellow lentils)
• 2 cups ghee
• 1 cup sugar
• 2 cups water
• 6 pods green cardamom split
• 1 cup khoya (see recipe below)
• 1 cup finely chopped mixed dried fruits of your choice

Preparation:

1) Wash thoroughly and soak the moong daal in water plenty of water, overnight.

2) The next morning, grind to a smooth paste in a food processor. Do not add any water while grinding.

3) Prepare a sugar syrup of one-thread consistency (here’s how you do it). When done, turn off the fire and add the split cardamom pods to the syrup. Cover and keep aside for later.

4) Heat the ghee/ clarified butter (recipe here) in a heavy-bottomed (preferably non-stick) pan on a medium flame till warm.

5) Add the moong daal paste to this ghee and stir to mix. Cook the moong daal, stirring frequently till it begins to turn golden and release its aroma. Another sign of doneness to watch for is, the separation of the ghee from the moong daal.

6) Add the khoya (recipe here) and mix well. Cook for another 2-3 minutes.

7) Now add the sugar syrup (remove cardamom pods before adding) and mix to blend.

Cook on a medium flame for 5-7 minutes, stirring frequently.

9) Add the dried fruits and cook for another 2 minutes. Turn off the fire.

10 ) Garnish with chopped nuts and serve. You can also add a dollop of vanilla icecream if desired.

Easy Barley and Mushroom Pilaf Recipe

Ingredients:

• 1/2 cup fresh sliced mushrooms
• 2 tsp olive oil
• 1 cup pearl barley
• 3 cups vegetable broth
• 2 tbsp chopped green onions (scallions)
• 1/4 tsp crushed dried rosemary
• 2 tbsp grated fresh Parmesan cheese

Preparation:

1) Heat olive oil in saucepan; add mushrooms and sautee until limp. Add barley, vegetable or chicken broth, green onion and rosemary. Bring to a boil.

2) Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle Parmesan cheese over barley pilaf and serve.

Makes 4 servings of barley pilaf.

Per serving: 242 calories, 7g protein, 7g fat, 40g carbohydrate, 4mg cholesterol, 11g fiber, 790mg sodium.

Garlic Quinoa with Parmesan Cheese

This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand.

Ingredients:

• 2 tbsp butter
• 1 small yellow onion, diced small
• 3-4 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup uncooked quinoa
• 1/4 tsp salt, or to taste
• 1/4 cup Parmesan cheese

Preparation:

1) In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.

2) Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.

3) Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.

I hope you try these recipes, and discover how easy it is to incorporate whole grains and other healthy choices into your meal plans.

Almond Honey Oatmeal

Almond Honey Oatmeal

Looking for a variation on your usual oatmeal? Try this one! It’s simple and yummy.     Ingredients: 1/2 cup rolled oats 1/2 cup skim milk 1 Tbsp. natural peanut butter or almond butter 1 tsp. honey 2 TB Cranberries (optional)   Instructions: Bring all ingredients, to a boil in a small saucepan. Turn to low and cook for 5 minutes. Nutritional Information: Calories: 289, Fat: 6 g., Carbs: 46 g., Protein: 11 g.

Reduced Fat Moroccan Chicken

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Prep Time: 10 minutes

Cook Time: 50 minutes

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 1 large carrot, sliced
• 2 garlic cloves, finely chopped
• 1 tbsp cumin
• 1 tsp paprika
• 1 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp allspice
• 6 skinless, boneless chicken thighs, trimmed of fat (about 1 1/2 lbs)
• 1 cup fat-free, reduced sodium chicken broth
• 1/4 cup chopped cilantro
• 1 cup dried apricots
• 1 15-ounce can garbanzo beans/chickpeas

Preparation:

Heat oil in a Dutch oven over a medium heat. Add onion, carrots and garlic and cook until onion and garlic are softened, about 5 minutes. Add cumin, paprika, cinnamon, ginger and allspice and blend well with vegetables. Cook and stir for 2-3 minutes.

Turn heat up to medium-high and add chicken thighs. Cook for 5 minutes, turning occasionally. Add chicken broth, cilantro and apricots. Cover, reduce heat to low and simmer for 25 minutes. Add garbanzo beans and cook, uncovered, for 10 minutes. Serve with couscous or flatbread.

Serves 4-6

Per Serving: Calories 323, Calories from Fat 71, Total Fat 7.9g (sat 1.5g), Cholesterol 94mg, Sodium 408mg, Carbohydrate 35.6g, Fiber 6.8g, Protein 27.5g

Low Fat Blackened Chicken

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Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

• 4 skinless, boneless chicken breasts
• Cooking spray
• 4 tbsp salt-free Cajun seasoning

Preparation:

Remove tenderloins from chicken and reserve for another use. Place chicken breasts between two sheets of plastic wrap and flatten to a 1/4-inch thickness with a rolling pin.Preheat broiler. Spray both sides of chicken with cooking spray then sprinkle with Cajun seasoning and rub in.

Broil (or grill) chicken breasts 5 minutes each side.

Serve whole with skinny mashed potatoes (use fat free milk or fat free chicken broth instead of regular milk and butter) and sweet corn or slice chicken and use on top of pizza, or in a salad.

Per Serving: Calories 153, Calories from Fat 17, Total Fat 1.9g (sat 0.6g), Cholesterol 82mg, Sodium 92 mg, Carbohydrate 1.2g, Fiber 0.2g, Protein 32.9g

Asian-Style One-Pot Chicken

[public_post]Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients:

• 8 chicken thighs
• 1/2 cup teriyaki marinade
• 2 tsp of fresh grated ginger
• 1 tbsp clear honey
• 4 chopped scallions
• 2 medium red peppers, quartered and seeded
• 3 small zucchini, cut into quarters lengthwise

Preparation:

Preheat the oven to 400 degrees.Place chicken thighs in a roasting tin in a single layer.

Combine teriyaki marinade with ginger, honey and scallions. Pour over chicken; turn the pieces to coat them evenly.

Bake chicken for 25 minutes, turning once halfway through. Add vegetables, coating them in the marinade.

Bake for a further 15-20 minutes until chicken and vegetables are tender.

Serves 4

Per Serving: Calories 296, Calories from Fat 62, Total Fat 6.9g (sat 1.7g), Cholesterol 141mg, Sodium 878mg, Carbohydrate 21.5g, Fiber 2.3g, Protein 36.9g

Vanilla Spice Oatmeal

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Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

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• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved