Not Your Grandma s Grains

Transcription

1 Sources: Chef Art Smith and The Quaker Oats Company General Mills post.com Not Your Grandma s Grains Eating and Enjoying a Variety of Whole Grain Foods! OHCE Leader Lesson For Garfield, Kay, & Noble Counties February 2013 Oklahoma State University, U.S. Department of Agriculture, state and Local Governments Cooperating. The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, sex, age, disability, or status as a veteran, and is an equal opportunity employer. 20

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3 Mayan Couscous Servings: 4 Toasted garlic, jalapeno peppers, and fresh lime juice liven up this Mexican version of couscous salad. 1 cup couscous 1/2 teaspoon ground cumin 1 teaspoon salt, or to taste 1 1/4 cups boiling water 1 clove unpeeled garlic 1 (15 ounce) can black beans, rinsed and drained 1 cup canned whole kernel corn, drained 1/2 cup finely chopped red onion 1/4 cup chopped fresh cilantro 1 jalapeno pepper, minced 3 tablespoons olive oil 3 tablespoons fresh lime juice, or to taste Combine the couscous, cumin, and salt in a large bowl. Stir in the boiling water and seal with plastic wrap. Set aside for 10 minutes. While waiting for the couscous, cook the unpeeled garlic clove in a small skillet over medium-high heat until toasted and the skin has turned golden-brown. Peel the garlic and mince. Stir the garlic into the couscous along with the black beans, corn, onion, cilantro, jalapeno pepper, olive oil, and lime juice. Serve warm or allow to cool. Cheesy Wheat Crackers 1 cup all-purpose flour 3/4 cup whole wheat flour 1/2 cup yellow cornmeal 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon sugar 1 1/2 cup grated cheddar cheese 1/2 cup butter, room temperature 1/2 cup cold water 2 tablespoons vinegar Combine in medium bowl the first 7 ingredients. Mix well. Add butter and mix until it resembles coarse crumbs. Add water and vinegar and stir until mixture just forms a ball. Do not over mix, dough will be sticky. Wrap in plastic wrap and place in refrigerator 1 hour. Divide dough into 4 parts, returning 3 portions to refrigerator. On lightly floured surface, roll dough into a paper-thin rectangle, about 10 X 14. Sprinkle with salt; press into dough. Cut into desired size. Carefully place on clean baking sheet. Bake at 375 degrees for 10 minutes or until light brown and crisp. Repeat with remaining dough. Store in tightly covered container. 18 3

4 Sesame-Millet Crackers Most of us never think of making our own crackers but it's surprisingly simple. Store in an airtight container, to retain the crisp crunchiness. 1/2 cup sesame seeds 1/2 cup millet 1 tablespoon butter, softened 1 large egg, lightly beaten 1 tablespoon water 1/2 cup brown rice flour 1 tablespoon black bean flour 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon salt Preheat oven to 400F. Combine sesame seeds, millet and butter in a food processor or blender; process until a grainy paste forms (much of the millet will remain whole), scraping the sides of the food processor as needed. Transfer mixture to a bowl. Add egg and water to millet mixture, stirring until fully incorporated. In a medium bowl combine the rice flour, black bean flour, baking soda, baking powder and salt. Add millet mixture to flour mixture; stir together until combined. Knead briefly in bowl to form a dough. Divide dough in half; cover one half to prevent drying. Divide the remaining half into 16 portions and roll into balls. Working with one portion at a time, place on a lightly greased baking sheet and press flat with the heel of your hand. Repeat pressing until the dough forms a roughly 3-inch disk. Repeat with the remaining dough balls. Bake at 400F for 10 minutes or until just beginning to brown and crisp. Transfer to a wire rack to cool. Repeat procedure with the remaining dough. When cooled completely store in an airtight container. 4 Butternut Squash with Cumin Couscous 1 butternut squash (2 pounds) 2 tablespoons olive oil 1 large yellow onion, diced 2 cloves garlic, finely chopped 1/4 teaspoon cayenne 1/8 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 teaspoon ground cumin 1 cup canned diced tomatoes 1/3 cup dark or golden raisins 1 32-ounce container vegetable broth ounce can chickpeas, drained 2 teaspoons kosher salt 1 1/2 cups couscous 2 tablespoons chopped fresh flat-leaf parsley leaves 1/4 cup (1 ounce) almonds, chopped Halve and peel the squash. Remove the seeds and cut the squash into 1-inch chunks. Heat the oil in a Dutch oven over medium heat. Add the onion and cook for 5 minutes. Add the garlic, cayenne, cinnamon, nutmeg, and 1/2 teaspoon of the cumin and cook for 1 minute. Stir in the squash, tomatoes, raisins, broth, chickpeas, and 1 1/2 teaspoons of the salt. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Uncover and cook until the squash is tender, 15 to 20 minutes. Meanwhile, in a medium saucepan, bring 1 1/2 cups water and the remaining cumin and salt to a boil. Stir in the couscous. Cover, remove from heat, and let stand for 5 to 10 minutes. Fluff with a fork. Divide the couscous among individual bowls and ladle the squash over the top. Sprinkle with the parsley and almonds. 17

5 Couscous-Stuffed Peppers Serves 4 1/2 pound lean ground beef 1/2 cup couscous 4 scallions, sliced 1 cup crumbled Feta cheese 1/2 cup dried apricots, chopped Salt and pepper, optional/to taste 4 bell peppers, washed, tops removed, and hollowed out Brown lean ground beef. Cook couscous according to the package directions. Mix the beef, couscous, scallions, Feta cheese, and dried apricots; season with salt and pepper. Divide filling into 4 equal parts and stuff into bell peppers. Bake at 400 F, covered, until tender, 45 to 50 minutes. Tip For the most flavorful results, use 80 to 85 percent lean ground beef. You can also substitute ground turkey, pork, or lamb. Peanut Butter Chocolate Chip Teff Cookies Makes: About 2 dozen cookies Tasting mildly like chocolate, teff flour has plenty of natural sweetness and blends well with nuts and chocolate. These cookies, a classic combination of peanut butter and chocolate, are delightful treats. 1 1/2 cups teff flour 1/2 teaspoon sea salt, optional 1 1/8 cups peanut butter 2/3 cup maple syrup 1/4 cup corn or canola oil 1 tablespoon vanilla 1/2 cup dark chocolate chips Preheat the oven to 350 F. In a large mixing bowl, combine the teff flour and salt, if using. Set aside. Place the peanut butter, maple syrup, oil, and vanilla in a food processor, and blend until creamy. Add to the flour along with the chocolate chips, and stir to form a moist dough. Shape the dough into walnut-sized balls, and place them on an ungreased cookie sheet about 3/4-inch apart. Flatten gently with a fork. Bake 15 minutes, or until they lose their shine. Remove from the oven. Cool at least 10 minutes before serving. For a Change... To make Hazelnut Butter-Chocolate Chip Cookies, use hazelnut butter instead of peanut butter. You will also have to increase the teff flour to 2 cups and use 3/4 cup chocolate chips. If teff flour is not available, try another whole grain flour. 16 5

6 Art's High-Powered Snack Mix Keep a small bag of this crunchy snack mix in your bag, and you'll never raid the candy machine again! 2 cups old-fashioned oatmeal (uncooked) 1/2 cup honey 1/2 teaspoon cinnamon 1/2 teaspoon salt 1 cup dried fruit, such as apricots, figs or prunes, sliced julienne style 1/2 cup walnuts 1/2 cup dry roasted sunflower kernels 1 cup Life cereal 1 cup Quaker Oatmeal Squares Preheat oven to 325 degrees. Place oatmeal in large roasting pan. Drizzle with honey, then sprinkle with cinnamon and salt. Pop it into the oven for a minute or two, then stir until the oatmeal is evenly coated. Bake until golden brown, about 20 minutes, stirring every five minutes or so to prevent clumping. Remove from oven, stir in dried fruit, walnuts, sunflower kernels and stir to combine. Add Life and Oatmeal Squares gently toss to mix. Store in airtight plastic containers. Nutrition Facts: Calories - 340, Total Fat - 11g, Saturated Fat - 1g; Cholesterol - 0mg, Sodium - 230mg, Carbohydrate - 57g, Fiber - 5g, Sugar - 32g, Protein - 7g Makes: about 6 cups (8 servings) serving size: 3/4 cup Quinoa with Veggies This quinoa recipe is flavorful and filling. The vegetables can be changed to your preferences. Try these: zucchini, carrots, celery, green bell pepper, red onion, or whatever you have in your kitchen. 1 cup quinoa 3 cups water 1 pinch salt 3 tablespoons olive oil 3 cloves garlic, minced 1 red bell pepper, chopped 1/2 cup corn kernels 1/2 teaspoon cumin 1 teaspoon dried oregano salt and pepper to taste 2 green onions, chopped Bring the quinoa, water, and 1 pinch of salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Once done, drain a mesh strainer, and set aside. Meanwhile, heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Add the red pepper, and corn; continue cooking until the pepper softens, about 5 minutes. Season with cumin, oregano, salt, and pepper, and cook for 1 minute more, then stir in the cooked quinoa and green onions. Serve hot or cold. 6 15

7 Note: Garlic Scapes: These twisty, curly, bright green stems are also sometimes called garlic shoots, stems or spears. The garlic that we all know and love has separate cloves and papery skin. That stuff starts out as green garlic (or spring garlic), before it matures. The bulb and roots grow underground while a stem, leaves and scapes soak up sunshine up above. Obviously, garlic is amazing for lots of reasons, but here is another one: the whole plant is edible. This includes the scapes, which are treats that come along each early summer in markets and CSAs. Garlic scapes taste like garlic, but a bright, fresh, verdant version of it. You can use them anywhere you'd use regular garlic. Coconut Almond Granola Bars This nutty, crunchy, multigrain granola bar is packed with nutrients and sweetened only with honey. The coconut flavor is intensified by the use of coconut oil, which research now shows may have health advantages over other saturated fats. 1 cup old fashioned rolled oats 1 cup 7-grain cereal (Bob's Red Mill) 1/2 cup oat bran 1-1/2 cups almonds 1/4 cup roasted sesame seeds 2/3 cup honey 1 teaspoon vanilla extract 3 tablespoons + 1/2 teaspoon virgin coconut oil 1/2 teaspoon kosher salt 1/2 cup dried apricots 1/2 cup shredded dried coconut (unsweetened) Preheat the oven to 350 F and lightly grease a 9x13 inch baking dish with 1/2 teaspoon coconut oil. Coarsely chop almonds in food processor, pulsing to prevent it from pasting up. Remove from processor and set aside. Place apricots in food processor and pulse to mince without allowing it to paste up. Set aside. Place oats, 7-grain cereal, oat bran, almonds, and shredded dried coconut on a large rimmed cookie sheet. Roast in the oven for about 15 minutes; stir up the mixture several times for even roasting. Mixture should take on a nice medium golden-brown tone. Do not allow it to burn. During the last 7 minutes that the oat cereal mixture is roasting, combine the honey, 3 tablespoons coconut oil, vanilla, and salt in a large saucepan. Place over medium-low heat for about 7 minutes. The honey should be hot enough to flow freely and combine with the oil. 14 7

8 When you remove the cereal from the oven, reduce the heat to 300 F. Add the cereal mixture and sesame seeds to the honey and stir to combine. Add the minced apricots and mix well. Transfer the mixture to the prepared baking dish. Using a flat spatula, firmly press the mixture into the dish, ensuring an even distribution and level surface. Bake for 25 minutes at 300 F. When you remove the dish from the oven, slice the baked cereal into the size and number of bars you would like. Be careful not to crumble the bars as you slice. If necessary lightly press down with your spatula on any bars that need reshaping after the cut. The bars will be soft and crumbly while they are hot. Allow them to cool completely before attempting to remove from pan. Note: If you don't have 7-grain cereal, you can simply use another cup of rolled oats. Chicken with Quinoa and Veggies Chicken breast meat, zucchini, tomato, fresh basil, and feta cheese make a delicious main dish when served over hot quinoa that's been simmered in chicken broth. 1 cup rinsed quinoa 2 cups chicken broth 2 tablespoons extra-virgin olive oil 2 garlic scapes, chopped (or 2 garlic cloves, see note below) 1 small onion, chopped 2 skinless, boneless chicken breast halves - cut into strips 2 tablespoons extra-virgin olive oil 1 zucchini, diced 1 tomato, diced 4 ounces crumbled feta cheese 8 fresh basil leaves 1 tablespoon lime juice Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes. Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa. 8 13

9 Quinoa Side Dish Quinoa is tossed with onion, garlic, and herbs. This may be served hot or at room temperature. It can also be cooked in chicken broth for added richness. 1 tablespoon butter 1 cup uncooked quinoa 2 cups vegetable broth 2 teaspoons chopped garlic 2 tablespoons chopped fresh parsley 1/2 tablespoon chopped fresh thyme 1/4 teaspoon salt 1 small onion, finely chopped 1 dash fresh lemon juice (optional) Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve. Cranberry-Orange Chex Mix Makes: 20 1/2-cup servings Give the gift of a homemade snack mix. This one may be the berry best you ll make! 3 cups Corn Chex cereal 3 cups Rice Chex cereal 3 cups Wheat Chex cereal 1 cup sliced almonds 1/4 cup butter or trans-fat free margarine, melted 1/4 cup packed brown sugar 1/4 cup thawed frozen thawed orange juice concentrate 1/2 cup dried cranberries Heat oven to 300 F In large bowl, mix cereals and almonds. In microwavable measuring cup, mix butter, brown sugar and juice concentrate. Microwave uncovered on High 30 seconds; stir. Pour over cereal mixture, stirring until evenly coated. Pour into ungreased large roasting pan. Bake uncovered 30 minutes, stirring after 15 minutes. Stir in cranberries. Cool completely, about 15 minutes. Store in airtight container. Nutrition Facts: Calories - 140, Calories from Fat - 45, Fat - 5g, Saturated Fat - 1.5g, Cholesterol - 5mg, Sodium - 170mg, Carbohydrate - 22g, Fiber - 2g, Sugar - 8g, Protein - 3g Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 1 1/2 12 9

10 Molasses Sorghum Cookies Makes: 3 dozen cookies You'll be surprised at how smooth and creamy your cookie dough becomes when you make molasses cookies with sorghum flour. Plus, they're gluten free. 3/4 cup softened butter 1 cup packed brown sugar 2 large eggs 1/4 cup unsulfured molasses 1 3/4 cups sorghum flour 1 teaspoon baking soda 2 teaspoons ground cinnamon 1 1/2 teaspoons ground ginger Raw, coarse, or sanding sugar (or white sugar) for coating Preheat the oven to 375 F. Oil or butter a large baking sheet. In a large bowl, mix together the flour, baking soda, cinnamon, and ginger. Set aside. In another large bowl, beat together the butter and brown sugar until fluffy. Add the eggs one at a time, then the molasses, mix until well blended. Add the dry ingredients to the butter mixture. Beat at medium speed until the mixture doesn't stick to the bowl, adding more flour if necessary. Quinoa and Black Beans Whether you're trying quinoa for the first time or just trying a new recipe for quinoa, this mixture of quinoa, black beans, corn, and spices will make this dish a new favorite. 1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. To form each cookie, make a golf-ball-sized ball, and then flatten it between your hands. Dredge each flattened ball in the raw sugar. Place the cookies on the prepared baking sheet about 1 to 2 inches apart, and bake for 6 to 7 minutes. (It's important not to overcook the cookies, to make sure they stay soft and gooey.) Cool on a rack