This is the second in a two-part series about cooking with whole grains.
Last week we introduced a variety of whole grains. This week we're featuring recipes, from salad to dessert, that showcase those grains.
Whole grains, delicious and nutritious on their own, can add flavor and texture to baked goods and salads and can even stand in for meat.
If cooking with whole grains is new to you, or if you're cooking for picky eaters, we recommend incorporating whole grains into family favorite recipes. And doing so gradually. (Aside from the obvious difference in flavor, the sudden increase of fiber can cause unpleasant symptoms in some people.)
If you and your family normally eat white rice, but want to give brown rice a try, consider mixing the two, maybe three-quarters white rice and one quarter brown rice. And if that goes well, try a half-and-half mixture and so on. We've found that cooking brown rice in broth instead of water greatly improves its flavor.
Gradually replacing all-purpose flour with whole-grain flour is another option. In most recipes you can use up to half whole-wheat flour without sacrificing too much in texture and flavor. Nonwheat flours will require additional adjustments to the recipe, but brown rice flour, sorghum flour and quinoa flour can be used in many cases.
The following recipes range from familiar -- granola and banana bread -- to the exotic -- sorghum tacos and quinoa with avocado and lima beans.
Actual cooking times may vary from the times included in the recipes and the accompanying chart. The age of the grain, humidity and type of pan can affect cooking times. Grains are done when they are flavorful and tender, yet chewy. Sometimes more liquid may be necessary and other times all of the liquid may not be absorbed.
Buckwheat Granola
2 cups rolled oats
1 cup uncooked buckwheat groats
1/2 cup pecan pieces
1/2 cup flaked or shredded coconut
1/4 cup unsalted pumpkin seeds (pepitas)
1/2 cup honey
1/4 cup dark brown sugar
1/4 cup coconut oil OR butter
1/4 to 1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
Heat oven to 300 degrees. Line a rimmed baking sheet with parchment paper.
In a large bowl, combine the oats, buckwheat, pecans, coconut and pumpkin seeds; set aside.
In a small saucepan, combine the honey, brown sugar, coconut oil, salt and cinnamon. Bring mixture to a boil; boil 2 minutes, adjusting heat as needed to keep mixture from boiling over. Remove from heat and stir in vanilla extract.
Pour honey mixture over oat mixture and stir until oat mixture is thoroughly coated. Spread granola in an even layer on the prepared baking sheet. Bake, stirring every 10 minutes, until golden brown and crispy, about 30 minutes.
Cool completely before breaking into clumps. Store in an airtight container.
Makes about 4 cups.
Recipe loosely adapted from Bob's Red Mill
This banana nut bread features whole-wheat flour and amaranth.
Multigrain Banana Nut Bread
1/2 cup uncooked amaranth
1 cup water
Salt
3 tablespoons butter or coconut oil, melted PLUS more for greasing
1 cup all-purpose flour
1 cup whole-wheat flour
2 teaspoons baking powder
3 large very ripe bananas, peeled and mashed
3 eggs
1/2 cup honey
2 tablespoons brown sugar
1 tablespoon vanilla extract
Heaping 1/2 cup pecans, coarsely chopped
In a medium pot, bring the amaranth, water and a tiny pinch of salt to a boil. Reduce heat and simmer 15 to 20 minutes. Transfer the cooked amaranth to a bowl or plate to cool to room temperature.
Heat oven to 350 degrees. Generously coat a 9-by-5-inch loaf pan with butter or coconut oil.
In a large bowl, combine the flours, baking powder and about 1/4 teaspoon salt.
In a separate bowl, beat the cooled amaranth, the bananas, eggs, honey, brown sugar and vanilla until smooth.
Pour banana mixture into flour mixture and mix with a whisk or large spoon until just combined. Stir in nuts. Pour batter into the prepared pan.
Bake 1 hour or until a wooden pick inserted near the center comes out clean.
Makes 1 loaf.
Recipe adapted from The Complete Whole Grains Cookbook by Judith Finlayson
In the summer, make this dish using tender-skinned yellow squash or zucchini; in fall and winter, hearty acorn or butternut squash works well. Bell peppers are also a tasty option.
Beef and Bulgur Stuffed Squash or Peppers
4 large yellow squash OR 4 large bell peppers
1/2 pound lean ground beef
1 small onion, diced
2 cloves garlic, finely chopped
1 (14-ounce) can crushed tomatoes, divided use
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1 cup bulgur
1/4 cup golden raisins, optional
Salt and ground black pepper
Heat oven to 350 degrees.
If using squash, cut each squash in half lengthwise. Using a spoon, remove seeds and some of the flesh from each squash half to create a cavity. Finely chop the removed flesh; set aside.
If using bell peppers, cut off top of pepper and remove core, seeds and membranes. Cut away the stem from the top of each pepper and finely dice the flesh.
Arrange squash or peppers, cut side up, in a baking dish just large enough to hold them.
In a large skillet, cook beef, diced squash or bell pepper, onion and garlic, breaking beef into crumbles, until beef is no longer pink; drain excess fat, if necessary. Return beef mixture to skillet. Reserve 1/4 cup of the crushed tomatoes; set aside. Add the remaining tomatoes, the basil and oregano and about 1 cup water to the skillet and bring to a boil. Stir in the bulgur and raisins (if using). Cover, reduce heat and gently simmer for about 15 minutes or until bulgur is tender. Season with salt and pepper. Spoon mixture into squash or peppers, dividing it equally. Top each squash or pepper with a tablespoon of the reserved crushed tomatoes. Bake 20 to 25 minutes, or until the peppers or squash flesh are tender.
Makes 4 servings.
Tuna With Wheat Berries or Barley, Artichokes and Tomatoes
1 cup uncooked wheat berries such as farro, Kamut or red wheat OR 1 cup barley
4 cups water or broth
2 tablespoons extra-virgin olive oil
Juice of 2 lemons
2 tablespoons chopped fresh parsley, plus leaves from a few sprigs
2 teaspoons chopped fresh tarragon
Salt and ground black pepper
1 small jar marinated artichoke hearts, drained and roughly chopped
1 (4- to 5-ounce) can oil-packed tuna, lightly drained
1 cup grape or cherry tomatoes, halved or quartered
4 ounces feta cheese, optional
In a medium pot, combine the wheat berries or barley and the water. Bring to a boil; reduce heat and simmer 45 minutes to 1 hour, or until grains are tender, but chewy.
Drain and cool to room temperature.
In a large bowl, whisk together the olive oil, lemon juice and herbs. Season to taste with salt and black pepper. Stir in the drained wheat berries or barley, the artichoke hearts, tuna and tomatoes. Cover and refrigerate until well chilled. Sprinkle with feta cheese and parsley leaves just before serving.
Makes about 4 servings.
(Wild) Rice Salad With Chicken and Herbs
1/2 cup wild rice OR brown rice
1 1/2 cups water or chicken broth (see note)
For the chicken:
3/4 pound boneless, skinless chicken breasts
1 lime, halved
1 chile pepper, halved lengthwise
1 teaspoon minced ginger
2 (3-inch pieces) lemongrass
1/2 teaspoon whole peppercorns
1/2 teaspoon whole coriander seeds OR 1/4 teaspoon ground coriander
Salad:
1/4 red bell pepper, diced
1 small seedless cucumber, diced
1 large handful cilantro leaves, torn
1 large handful mint leaves, torn
Dressing:
1/4 cup rice vinegar
1/4 cup sweet chile sauce
2 tablespoons vegetable oil (we used seasoned stir-fry oil)
1 teaspoon fish sauce
Juice of 1 to 2 limes
1 tablespoon red curry paste
In a medium pot, combine the wild or brown rice and water or broth. Bring to a boil, cover, reduce heat to low and simmer 25 to 40 minutes for brown rice, or 45 to 60 minutes or until grains "burst" open for wild rice. Drain off excess water, if necessary. Cool to room temperature.
Meanwhile, in a deep skillet or shallow pot, combine the chicken breasts, lime halves, chile pepper halves, ginger, lemongrass, peppercorns and coriander. Add just enough water or broth to cover chicken.
Bring to a low boil, then reduce heat to low and poach, covered, until chicken is cooked through, 15 to 20 minutes. When chicken is cool enough to handle, tear or shred it into bite-size pieces.
In a large bowl, combine the cooled rice, chicken, bell pepper, cucumber, cilantro and mint.
In a small bowl, whisk together the rice vinegar, chile sauce, vegetable oil, fish sauce, lime juice and red curry paste.
Pour over chicken mixture and stir gently to coat.
Makes 2 to 4 servings.
Note: If preparing with brown rice, reduce liquid to 1 cup.
Serve this cheesy millet dish at any meal where you'd traditionally serve cheese grits.
Cheesy Millet
1 cup millet
1 scant tablespoon butter
2 1/2 cups water or broth
1/2 cup milk
Pinch salt
Pinch ground red pepper (cayenne) or hot sauce, to taste
Ground black pepper
1/2 to 1 cup shredded sharp cheddar cheese
4 green onion tops, very thinly sliced
In a medium pot, saute millet in butter until lightly toasted, about 5 minutes, stirring very frequently. Add the water or broth and milk; bring to a boil. Cover, reduce heat and simmer 25 to 30 minutes or until millet is tender.
Season with salt and peppers. Stir in cheese and green onions.
Makes about 4 servings.
Most of us think of oats as breakfast food sweetened with brown sugar and topped with fruit. But oats don't have to be sweet. They can have a place at the dinner table too, and not just as filler in meatloaf.
Savory Oatmeal
2 cups water
1 cup rolled or steel-cut oats
Salt, divided use
1 tablespoon butter
2 eggs
Ground black pepper
2 green onions, finely chopped, divided use
2 teaspoon soy sauce
Combine water, oats, and salt in a medium saucepan; bring to a boil over high heat. Reduce heat to low and cook, stirring frequently, until oats are tender and the water is absorbed, 5 to 30 minutes, depending on the type of oats.
Meanwhile, in a nonstick skillet, melt the butter and fry the eggs to your liking. Season eggs with salt and pepper.
Remove oatmeal from heat. Stir in half of the green onions and the soy sauce.
Divide between two bowls. Top each bowl with a fried egg and the remaining green onions.
Makes 2 servings.
Recipe adapted from Mark Bittman
Sorghum Tacos
3/4 cup sorghum grains
2 tablespoons taco seasoning
2 to 4 cups water or broth
1 small onion, finely diced
1 red or yellow bell pepper, finely diced
1 to 2 teaspoons vegetable oil
1 small can tomato sauce, plain or with roasted garlic
12 corn or flour tortillas, warmed
Desired toppings such as sliced avocado, diced tomato, sliced or diced fresh chiles, cilantro, sliced radishes, salsa, sour cream, crumbled or shredded cheese
In a medium pot, combine the sorghum, taco seasoning and water or broth. Bring to a boil, then reduce heat and simmer until sorghum is very tender, adding water or broth as necessary, about 90 minutes.
In a large skillet, saute the onion and bell pepper in vegetable oil until tender. Stir in the sorghum and tomato sauce and cook until heated through.
Serve mixture in warmed tortillas with desired toppings.
Makes about 12 tacos.
Quinoa With Avocado and Lima Beans
1 cup red quinoa, rinsed
2 cups water or broth
1 cup lima beans, frozen or canned
3 avocados, peeled, pitted and cut into wedges
Zest and juice of 1 large lemon
2 tablespoons olive oil
Salt and ground black pepper
1 fresh red chile, thinly sliced, seeds removed if desired
2/3 cup pistachios
1 handful fresh mint leaves, torn
1 handful fresh cilantro leaves
1 handful fresh flat-leaf parsley
4 to 5 ounces crumbled feta cheese
In a medium pot, combine the rinsed quinoa and water. Bring to a boil; reduce heat and simmer until all of the liquid is absorbed, 12 to 20 minutes. Cool.
If using frozen lima beans, combine frozen beans with enough water to just cover in a small saucepan. Simmer 15 to 20 minutes or until beans are tender. Drain.
In a large bowl, combine the avocado, lemon zest and juice, olive oil and salt and pepper; toss gently to thoroughly coat the avocado. Gently stir in the cooled quinoa and lima beans. Top with the chile pepper, nuts, herbs and cheese.
Serve immediately or cover and chill until ready to serve.
Makes 4 to 6 servings.
Recipe adapted from Big Flavors From a Small Kitchen by Chris Honor and Laura Washburn Hutton
Food on 05/04/2016