Tips & Recipes For Adding Whole Grain To Your Meals

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1 Sources: Recipes and photos contained in this booklet were compiled from the Taste of Home, Ea ng Well and USDA websites. Please refer to these sites for more healthy recipes and other helpful cooking informa on. For more informa on, please contact the Extension Office or visit our website at Tips & Recipes For Adding Whole Grain To Your Meals Nutri on Educa on Program The Nutri on Educa on Program operates through Purdue University Coopera ve Extension Service in partnership with Indiana Family & Social Services Administra on (FSSA) and the United States Department of Agriculture (USDA). Purdue University Coopera ve Extension Service, FSSA and USDA are equal opportunity/equal affirma ve ac on ins tu ons.

2 Whole Grain Is Where It s At A whole grain diet has many benefits: Excellent source of complex carbohydrates Rich in dietary fiber Good source of niacin, riboflavin, other B vitamins and iron Low in fat When eaten with beans, grains are a good source of complete protein More economical than meat or fish Nutri onists urge us to eat more whole grain products as a subs tute for high fat foods made with white, enriched flour. An increased consump on of whole grains, like barley, bulgur, cornmeal, couscous, oats, whole wheat pasta, quinoa (pronounced keen wah), brown rice, and others, reduces the risk of diseases like: Type 2 diabetes Risk of dying from heart disease Developing cancer The newest grain, quinoa, isn t really new. It dates back to around 3000 BC to the mountains of South America. What we eat is not a grain but a seed from a plant related to the spinach or Swiss chard plants. In fact, the leaves of the quinoa plant taste similar to those plants. Quinoa has been called the miracle grain because so many of its proper es are different from other grains. Quinoa is: a complete protein while most grains are incomplete a contains heart healthy fa y acids, including Omega 3 a good source of folate, copper and phosphorus a source of calcium, two mes more than other whole grains a source of flavonoids, higher in concentra ons than cranberries a source of an inflammatory nutrients with an oxidant proper es Calico Cranberry Couscous Salad TOTAL TIME Prep: 20 min. 1 cup water 3/4 cup uncooked couscous 1/2 cup dried cranberries 1/2 cup chopped celery 1/2 cup shredded carrot 1/4 cup chopped green onions 1/4 cup slivered almonds, toasted Dressing: 3 tablespoons red wine vinegar 1 tablespoon olive oil 1 tablespoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon pepper In a small saucepan, bring water to a boil. S r in couscous; cover and remove from the heat. Let stand for 5 minutes. Fluff with a fork; cool. In a serving bowl, combine the couscous, cranberries, celery, carrot, onions and almonds. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat. Serve at room temperature or chilled. Yield: 6 servings. Nutri onal Facts: 1/2 cup equals 171 calories, 5 g fat (1 g saturated fat), 0 mg cholesterol, 176 mg sodium, 29 g carbohydrate, 3 g fiber, 5 g protein.

3 Curried Zucchini and Couscous (Source: ngwell.com) TOTAL TIME Prep: 25 min. 2 tablespoons extra virgin olive oil 2 medium zucchini, diced 1/4 cup finely chopped onion 1 cup water 1 tablespoon lime juice 1 teaspoon curry powder 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 2/3 cup whole wheat couscous 1 cup grated carrot 1/4 cup slivered almonds, toasted (see Note) Heat oil in a large saucepan over medium heat. Add zucchini and onion and cook, s rring occasionally, un l star ng to so en, about 3 minutes. Transfer to a large bowl. Add water, lime juice, curry, cumin, salt and pepper to the pan and bring to a boil. S r in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Add the couscous and carrot to the bowl with the zucchini; s r to combine. Serve topped with almonds. Yield: 4 servings, 1¼ cups each. Note: Toast nuts before using in a recipe for the best flavor. To toast whole nuts, spread on a baking sheet and bake at 350 F, s rring once, un l fragrant, 7 to 9 minutes. To toast chopped, small or sliced nuts, cook in a small dry skillet over medium low heat, s rring constantly, un l fragrant and lightly browned, 2 to 4 minutes. a good source of fiber and protein, two dietary essen als for regula ng blood sugar for diabe cs a great candidate for diabetes risk reduc on because unwanted inflamma on is also a key risk factor for development of Type 2 diabetes proving in animal studies to lower total cholesterol and help maintain HDL (the good cholesterol) expected to help protect the blood vessels from inflammatory damage, which would provide reduced risk of atherosclerosis likely to reduce colon cancer risk, because of the fiber and an oxidant and an inflammatory phytonutrients gluten free and highly diges ble, for individuals who have had adverse reac ons to wheat or other grains This booklet contains: How to Cook Whole Grains Quinoa Recipes Barley Recipes Brown Rice Recipe Bulgur Recipes Oat Recipes Couscous Recipes Nutri onal Facts: Each serving equals 251 calories, 11 g fat (1 g sat; 8 g mono), 0 mg cholesterol, 321 mg sodium, 34 g carbohydrates, 7 g fiber, 8 g protein.

4 How To Cook Whole Grains: Use these basic guidelines for cooking whole grains including barley, buckwheat, bulgur, cornmeal, couscous, oats, pasta, quinoa, brown rice and more... COOKING TIPS Try lightly roas ng grains in a dry skillet before cooking. This gives them a lighter texture and a nu er taste. Most grains become s cky if s rred, so leave them alone while they cook. The result will fluffier and tas er. Some grain dishes, such as bulgur and couscous, are actually fluffier if you do not cook them. Just pour boiling water over the grains, let them stand for 15 to 20 minutes, then toss them with a fork before adding other ingredients or serving. Good Morning Granola TOTAL TIME Prep: 15 min. Bake: 20 min. + cooling 4 cups old fashioned oats 1/2 cup toasted wheat germ 1/2 cup sliced almonds 2 teaspoons ground cinnamon 1/8 teaspoon salt 1/2 cup orange juice 1/2 cup honey 2 teaspoons canola oil 1 teaspoon vanilla extract 1 cup dried raisins 1 cup dried cranberries or cherries Reduced fat plain yogurt, op onal In a large bowl, combine the first five ingredients; set aside. In a small saucepan, combine the orange juice, honey and oil. Bring to a boil, s rring constantly. Remove from the heat; s r in vanilla. Pour over oat mixture and mix well. Transfer to a 15 in. x 10 in. x 1 in. baking pan coated with cooking spray. Bake at 350 for minutes or un l golden brown, s rring every 10 minutes. Cool completely on a wire rack. S r in dried fruits. Store in an air ght container. Serve with yogurt if desired. Yield: 7 1/2 cups. Nutri onal Facts: 1/2 cup (calculated without yogurt) equals 206 calories, 4 g fat (trace saturated fat), 0 mg cholesterol, 21 mg sodium, 40 g carbohydrate, 4 g fiber, 5 g protein.

5 Zesty Turkey Burgers with Oatmeal TOTAL TIME Prep: 25 min. 1/2 cup ketchup 1 tablespoon cider vinegar 1 tablespoon Worcestershire sauce 2 garlic cloves, minced 1/4 teaspoon pepper 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon hot pepper sauce 1/3 cup quick cooking oats 1 pound lean ground turkey 4 le uce leaves 4 hamburger buns, split In a small bowl, combine the first seven ingredients. Transfer half of the mixture to a large bowl; s r in oats. Set remaining ketchup mixture aside for bas ng. Crumble turkey over oat mixture and mix well. Shape into four pa es. Using long handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pa es, covered, over medium heat or broil 4 inches from the heat for 5 7 minutes on each side or un l a meat thermometer reads 165 and juices run clear, bas ng occasionally with ketchup mixture. Serve on le uce lined buns. Yield: 4 servings. Easy Beef Barley Soup TOTAL TIME Prep: 15 min. Cook: 55 min. 1/2 pound lean ground beef (90% lean) 2 large fresh mushrooms, sliced 1 celery rib, chopped 1 small onion, chopped 2 teaspoons all purpose flour 3 cans (14 1/2 ounces each) reduced sodium beef broth 2 medium carrots, sliced 1 large potato, peeled and cubed 1/2 teaspoon pepper 1/8 teaspoon salt 1/3 cup medium pearl barley 1 can (5 ounces) evaporated milk 2 tablespoons tomato paste In a Dutch oven over medium heat, cook and s r the beef, mushrooms, celery and onion un l meat is no longer pink; drain. S r in flour un l blended; gradually add broth. S r in the carrots, potato, pepper and salt. Bring to a boil. S r in barley. Reduce heat; cover and simmer for minutes or un l barley is tender. Whisk in milk and tomato paste; heat through. Yield: 4 servings. Nutri onal Facts: 1 burger equals 355 calories, 12 g fat (3 g saturated fat), 90 mg cholesterol, 746 mg sodium, 36 g carbohydrate, 2 g fiber, 25 g protein. Nutri onal Facts: 1 3/4 cups equals 317 calories, 7 g fat (3 g saturated fat), 45 mg cholesterol, 753 mg sodium, 42 g carbohydrate, 6 g fiber, 21 g protein.

6 Vegetarian Tex Mex Peppers TOTAL TIME Prep: 20 min. Bake: 45 min. 4 large green peppers 2 eggs, beaten 2 cups cooked brown rice 1 cup frozen vegetarian meat crumbles 1 cup canned black beans, rinsed and drained 1/2 teaspoon pepper 1/4 teaspoon hot pepper sauce 1/4 teaspoon ground cardamom, op onal 1 can (14 1/2 ounces) diced tomatoes, drained 1 can (10 ounces) diced tomatoes and green chilies 1 can (8 ounces) no salt added tomato sauce 1/2 cup shredded Colby cheese Cut peppers in half lengthwise and remove seeds. Discard stems. In a large ke le, cook peppers in boiling water for 3 5 minutes. Drain and rinse in cold water; set aside. In a large bowl, combine the eggs, rice, meat crumbles, beans, pepper, pepper sauce and cardamom if desired. Spoon into peppers. Place in a 13 in. x 9 in. baking dish coated with cooking spray. In a small bowl, combine the diced tomatoes, tomatoes and green chilies, and tomato sauce. Spoon over peppers. Cover and bake at 350 for minutes or un l a thermometer reads 160. Sprinkle with cheese; bake 5 minutes longer or un l cheese is melted. Yield: 4 servings. Quinoa and Black Bean Salad (Source: TOTAL TIME Prep: 30 min. 1/2 cup quinoa (dry) 1 1/2 cups water 1 1/2 tablespoons olive oil 3 teaspoons lime juice 1/4 teaspoon cumin 1/4 teaspoon coriander (ground, dried cilantro seeds) 2 tablespoons cilantro (chopped) 2 scallions (medium, minced) 15 ounces black beans (can, rinsed and drained) 2 cups tomato (chopped) 1 red bell pepper (medium, chopped) 1 green bell pepper (medium, chopped) 2 green chilies (fresh, minced, to taste) black pepper (to taste) Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa. Return to boil, then simmer un l the water is absorbed minutes. Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl and set aside. Combine chopped vegetables with the black beans in a large bowl, and set aside. Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate un l ready to serve. Yield: 6 servings. Nutri onal Facts: 2 stuffed pepper halves equals 364 calories, 9 g fat (4 g saturated fat), 119 mg cholesterol, 769 mg sodium, 53 g carbohydrate, 11 g fiber, 19 g protein. Nutri onal Facts: 1 cup serving equals 140 calories., 4.5 g fat, 0 mg cholesterol, 210 mg sodium, 23 g carbohydrates, 5 g fiber, 5 g protein.

7 Quinoa Squash Side Dish TOTAL TIME Prep: 30 min. Cook: 20 min. 1 cup quinoa, rinsed 1 can (14.5 ounces) vegetable broth 1/4 cup water 2 medium zucchini, halved lengthwise and sliced 1 medium yellow summer squash, halved lengthwise and sliced 1 cup chopped leeks (white por on only) 1 tablespoon olive oil 2 garlic cloves, minced 1 large tomato, chopped 1 tablespoon minced fresh cilantro 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon pepper 1/8 teaspoon crushed red pepper flakes 2 cups fresh baby spinach, chopped In a large nons ck skillet coated with cooking spray, toast the quinoa over medium heat un l lightly browned, s rring occasionally. In a small saucepan, bring broth and water to a boil. Add quinoa. Reduce heat; cover and simmer for minutes or un l liquid is absorbed. In a large nons ck skillet, sauté the zucchini, yellow squash and leeks in oil un l vegetables are tender. Add garlic; cook 1 minute longer. S r in the tomato, cilantro, seasonings and quinoa; heat through. Add spinach; cook and s r un l spinach is wilted. Yield: 8 servings. Hawaiian Ham Salad TOTAL TIME Prep: 15 min. + chilling 1 can (8 ounces) unsweetened pineapple chunks 3 cups cooked brown rice 2 cups cubed fully cooked ham 1 can (8 ounces) sliced water chestnuts, drained and halved 1/4 cup finely chopped red onion 1/2 cup plain yogurt 1/2 teaspoon salt 1 medium apple, chopped Le uce leaves 1/3 cup chopped almonds 1/4 cup flaked coconut, toasted Drain pineapple, reserving 1 tablespoon juice. In a large bowl, combine the pineapple, rice, ham, water chestnuts and onion. Cover and refrigerate for at least 2 hours. In a small bowl, combine the yogurt, salt and reserved pineapple juice. Pour over ham mixture and toss to coat. S r in apple. Serve on le uce lined plates; sprinkle with macadamia nuts and coconut. Yield: 4 servings. Nutri onal Facts: 3/4 cup equals 126 calories, 3 g fat (trace saturated fat), 0 mg cholesterol, 377 mg sodium, 21 g carbohydrate, 3 g fiber, 5 g protein.

8 Inside Out Cabbage Rolls TOTAL TIME Prep: 15 min. Cook: 30 min. 1 pound lean ground beef (90% lean) 1 large onion, chopped 1 large green pepper, chopped 1 small head cabbage, chopped 1 can (10 ounces) diced tomatoes and green chilies 1 cup reduced sodium beef broth 1 can (8 ounces) pizza sauce 1 cup cooked brown rice 1/2 cup shredded reduced fat cheddar cheese In a Dutch oven, cook the beef, onion and green pepper over medium heat un l meat is no longer pink; drain. S r in the cabbage, tomatoes, broth and pizza sauce. Bring to a boil. Reduce heat; cover and simmer for minutes or un l cabbage is tender, s rring occasionally. S r in rice; heat through. Remove from the heat. Sprinkle with cheese; cover and let stand un l cheese is melted. Yield: 6 servings. Curried Quinoa and Chickpeas TOTAL TIME Prep: 15 min. Cook: 25 min. 1 1/2 cups water 1/2 cup orange juice 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained 2 medium tomatoes, seeded and chopped 1 medium sweet red pepper, julienned 1 cup quinoa, rinsed 1 small red onion, finely chopped 1/2 cup raisins 1 teaspoon curry powder 1/2 cup minced fresh cilantro In a large saucepan, bring water and orange juice to a boil. S r in chickpeas, tomatoes, red pepper, quinoa, onion, raisins and curry. Return to a boil. Reduce heat; cover and simmer for minutes or un l liquid is absorbed. Remove from the heat; fluff with a fork. Sprinkle with cilantro. Yield: 4 servings. Nutri onal Facts: 1 1/3 cups equals 244 calories, 8 g fat (4 g saturated fat), 45 mg cholesterol, 502 mg sodium, 23 g carbohydrate, 5 g fiber, 21 g protein. Nutri onal Facts: 1 1/2 cups equals 355 calories, 5 g fat (trace saturated fat), 0 mg cholesterol, 155 mg sodium, 70 g carbohydrate, 9 g fiber, 12 g protein.

9 Simple Quinoa Pilaf TOTAL TIME Prep: 30 min. 1 medium onion, chopped 1 medium carrot, finely chopped 1 teaspoon olive oil 1 garlic clove, minced 1 can (14 1/2 ounces) reduced sodium chicken broth or vegetable broth 1/4 cup water 1/4 teaspoon salt 1 cup quinoa, rinsed In a small nons ck saucepan coated with cooking spray, cook onion and carrot in oil for 2 3 minutes or un l crisp tender. Add garlic; cook 1 minute longer. S r in the broth, water and salt; bring to a boil. Add quinoa. Reduce heat; cover and simmer for minutes or un l liquid is absorbed. Remove from the heat. Fluff with a fork. Yield: 4 servings. Note: If using vegetable broth, omit the salt. Nutri onal Facts: 3/4 cup equals 198 calories, 4 g fat (trace saturated fat), 0 mg cholesterol, 434 mg sodium, 35 g carbohydrate, 4 g fiber, 8 g protein. Chicken Bulgur Skillet TOTAL TIME Prep: 15 min. Cook: 30 min. 1 pound chicken breasts, cut into 1 inch cubes 2 teaspoons olive oil 2 medium carrots, chopped 2/3 cup chopped onion 3 tablespoons chopped walnuts 1/2 teaspoon caraway seeds 1/4 teaspoon ground cumin 1 1/2 cups bulgur 2 cups reduced sodium chicken broth 2 tablespoons raisins 1/4 teaspoon salt 1/8 teaspoon ground cinnamon In a large nons ck skillet, cook chicken in oil over medium high heat un l meat is no longer pink. Remove and keep warm. In the same skillet, cook and s r the carrots, onion, nuts, caraway seeds and cumin for 3 4 minutes or un l onion starts to brown. S r in bulgur. Gradually add broth; bring to a boil over medium heat. Reduce heat; add the raisins, salt, cinnamon and chicken. Cover and simmer for minutes or un l bulgur is tender. Yield: 4 servings. Nutri onal Facts: 1 1/2 cups equals 412 calories, 8 g fat (1 g saturated fat), 66 mg cholesterol, 561 mg sodium, 51 g carbohydrate, 12 g fiber, 36 g protein.

10 Barley Spinach Salad in Roasted Acorn Squash (Source: 1 acorn squash, halved and seeds scooped 1/2 tablespoon bu er 6 cloves garlic, peeled 1/2 cup uncooked pearl barley 8 ounces baby spinach 1/2 tablespoon olive oil 1/4 cup chopped walnuts, toasted salt and pepper to taste Preheat oven to 400. with a sharp knife, score a crosshatch pa ern into the flesh of squash. Rub each half with bu er, season generously with salt and pepper. In each squash, place three cloves of garlic. Roast for one hour. While squash is roas ng, rinse barley un l water runs clear. In a saucepan over high heat, bring barley and 1½ cups of water to a boil, s r and reduce to a simmer. Cover and cook for 50 minutes. When finished, fluff with a fork and set aside. When the squash is finished roas ng, remove the garlic cloves and mash them into a paste with fork. In a skillet over medium heat, heat ½ tablespoon olive oil. Add spinach, cooked barley and roasted garlic paste. Cook un l spinach is wilted and ingredients are combined. Season to taste with salt and pepper. Divide between two halves of squash and top with toasted walnuts. Yield: 2 servings. Spiced Breakfast Quinoa (Source: ngwell.com) TOTAL TIME Prep: 20 min. Cook: 25 min. 1/2 cup quinoa 1 cup low fat milk 1 cup water 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon ground ginger Pinch of salt 2 tablespoons honey 1/2 teaspoon vanilla extract 2 tablespoons raisins Place quinoa in a fine mesh sieve and rinse well with cold water. Heat a medium saucepan over medium high heat. Add quinoa and cook, s rring, un l the grains are separated and smell fragrant, 2 to 4 minutes. S r in milk, water, cinnamon, nutmeg, ginger and salt. Bring to a boil. Reduce heat to maintain a simmer and cook uncovered, s rring occasionally, un l the quinoa is tender, 20 to 25 minutes. Remove from heat. S r in honey, vanilla and raisins. Yield: 2 servings, scant one cup each. Make Ahead Tip: Cover and refrigerate for up to 1 day; serve cold or reheat over low heat or in the microwave; thin with water or milk as desired. Nutri onal Facts: Each serving equals 311 calories; 4 g fat (1 g sat, 1 g mono), 6 mg cholesterol, 161 mg sodium, 58 g carbohydrates, 4 g fiber, 10 g protein.