Recipes: Whole Grains

Easier-Than-Pie Fruit Crisp

Note: this piece first appeared as the December 2008 ClarkWellness.net Recipe of the Month.

Serves 6

This simple, rustic dessert is perfect for surprise guests and impromptu holiday gatherings. The recipe is easy to prepare and creates a delicious aroma in your kitchen as it bakes! It’s also flexible — feel free to substitute your fruit, nuts, and spices of choice.

For the fruit filling:
4 cups sliced apples
3 tablespoons pure maple syrup (or to taste)
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon ground cinnamon
1 teaspoon grated fresh ginger (optional)
pinch sea salt

For the topping:
1/2 cup rolled oats
1/2 cup whole-wheat pastry or spelt flour
1/4 cup chopped toasted pecans
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup pure maple syrup
3 tablespoons no-taste oil, such as safflower, sunflower, or canola
1/2 teaspoon sea salt

Preheat oven to 350°F. Lightly oil an 8″ x 8″ baking dish.

To make the filling: In a medium bowl, combine the apples, maple syrup, lemon juice, cinnamon, fresh ginger (if using), and sea salt. Taste and adjust seasonings as needed; if the mixture tastes very tart, add more maple syrup. Place the apple mixture in the prepared pan.

To make the topping, combine the rolled oats, flour, pecans, cinnamon, ginger, maple syrup, oil, and sea salt in a small bowl and mix until crumbly. Sprinkle the topping evenly over the apple mixture.

Bake until golden and bubbly, about 30 minutes, and allow to cool briefly before serving warm.

Quinoa Salad with Herbs & Asparagus

Note: this piece first appeared as the April 2008 ClarkWellness.net Recipe of the Month.

Serves 4

This delightful salad is bursting with the delicious flavors of spring. Tender green asparagus joins whole-grain superstar quinoa, sliced carrots, and fresh herbs to produce a simple, easy side dish perfect for a quick weeknight meal. Add some lean protein for an instant entrée. Serve warm or at room temperature.

2 cups cooked quinoa
1 cup sliced fresh asparagus, blanched
1 cup sliced carrots, blanched
1 tablespoon chopped fresh tarragon
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley
2 tablespoons extra-virgin olive oil
2 tablespoons brown rice vinegar
sea salt and freshly ground black pepper to taste

Combine all ingredients and serve.

Brown Rice Hot Cereal

Note: this piece first appeared in the October 2007 issue of Clark Wellness ForkBytes.

Serves 2

1/2 cup brown rice, rinsed and drained
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
1 teaspoon coconut oil or organic, unsalted butter
2 cups water
dark agave nectar or pure maple syrup to taste

Place the rice in a blender and process to a coarse meal (do not grind into flour). Add the rice to a small saucepan along with sea salt, cinnamon, vanilla, oil or butter, and water, and place over high heat. Bring the mixture to a boil, stirring occasionally with a wire whisk. Once the mixture comes to a boil, turn down the heat and continue to whisk constantly until the mixture is incorporated and slightly thickened. Remove the pan from the heat, cover, and allow to sit about 10 minutes or until rice is tender and mixture is thick. Serve topped with dark agave nectar or pure maple syrup to taste.

Ginger-Coconut Brown Rice

Note: this piece first appeared as the September 2007 ClarkWellness.net Recipe of the Month.

Serves 4

This simple dish is warm, comforting, and absolutely delicious. It makes a great breakfast on a cool morning — and it is a fantastic, simple dessert!

2 teaspoons coconut oil or organic, unsalted butter
1 teaspoon finely grated fresh ginger
1 cup brown rice, rinsed
1 cup water
1 cup coconut milk
generous pinch sea salt
1/2 teaspoon ground cinnamon

Heat the oil or butter in a medium saucepan. Add the ginger and cook briefly, then add rice and toast for about 1 minute. Add the water, coconut milk, salt, and cinnamon, and mix well. Bring the mixture to a boil, then reduce heat to low, cover, and cook, covered, until all the liquid has been absorbed, about 50 minutes. Fluff with a fork and serve.

Millet with Olives and Lemon

Note: this piece first appeared in the September 2007 issue of Clark Wellness ForkBytes.

Serves 4

1 cup millet, well rinsed
2 cups water
generous pinch sea salt
1/4 cup chopped pitted kalamata olives
juice of 1/2 lemon
2 tablespoons chopped fresh parsley

Place the millet in a medium saucepan over medium heat and toast briefly. Add water and salt. Bring to a boil, then reduce heat to low, cover, and cook, covered, until the millet has absorbed all the liquid, about 20 to 25 minutes. Remove from heat, fluff with a fork, and add olives, lemon juice, and parsley. Serve.

Lentils & Rice

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.

Serves 3 to 4

1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed

Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.

Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.

After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30 to 45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.

Creamy Millet and Amaranth

Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.

This is a very simple whole grain cooking technique that you can whip up quickly and enjoy on a cold winter night! Amaranth and millet are both yummy whole grains you can find in a natural foods market.

Serves 4 to 6

1 cup millet
1/2 cup amaranth
3 1/2 to 4 cups water
1 teaspoon sea salt

Rinse the millet, then add it along with the amaranth, water, and sea salt to a medium cooking pot. Bring to a boil, reduce heat, cover, and simmer, covered, for 15 to 25 minutes or until the grains have absorbed all the water. Fluff with a fork and serve warm.

Brown Basmati-Cranberry Pilaf

Note: this piece first appeared as the December 2006 ClarkWellness.net recipe of the month.

This nurturing and satisfying dish is a beautiful addition to your holiday table — or it can add pizazz to any “regular” meal. It’s colorful, simple, and easy to prepare.

Serves 4

2 cups water
1 cup brown basmati rice, rinsed
pinch sea salt
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup chopped fresh parsley

Bring water to a boil in a medium-sized cooking pot. Add rice and salt, turn down the heat to low, cover, and cook, covered, for 15 minutes. Remove the cover and add the cranberries and walnuts on top of the rice (do not stir). Replace the cover and continue to cook 15 to 25 minutes longer, until all the water has been absorbed by the grain. Remove from heat, add parsley, and fluff with a fork. Cover and allow to sit for 3 to 5 minutes off the heat before serving.

Roasted Acorn Squash with Curry Stuffing

Note: this piece first appeared as the November 2006 ClarkWellness.net Recipe of the Month.

Serves 4

This easy recipe is a great way to enjoy seasonal ingredients and use up some leftover cooked whole grains. Any grain will work, but I especially recommend millet, brown rice, and/or barley.

2 acorn squash, halved and cleaned
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
sea salt and pepper
1 onion, finely diced
3 teaspoons curry powder
1/4 cup golden raisins or currants
1 cup cooked whole grain of choice
1/2 cup parsley, chopped
1 zucchini, diced
1/2 cup toasted pumpkin seeds, chopped

Preheat the oven to 375°F.

Cut a small slice of each half of acorn squash from the bottom so it can sit flat on a baking sheet. Brush the squash with about 2 tablespoons of olive oil and sprinkle garlic, sea salt, and pepper over top. Place in the preheated oven and bake for 35 minutes.

While the squash is cooking, heat the remaining oil in a skillet. Add the onions, curry powder, and raisins or currants and sauté for about 3 minutes. Add the cooked grains and continue to cook for an additional 5 minutes. Remove from heat and mix in parsley and zucchini.

After the 35 minutes, fill each squash cup with stuffing, top with chopped pumpkin seeds, and return to the oven to bake an additional 15 to 20 minutes or until squash is tender. Serve warm.

Curried Millet

Note: this piece first appeared as the September 2006 ClarkWellness.net Recipe of the Month.

Serves 4

This delicious, easy recipe is fabulous with sautéed vegetables for a light autumn meal. Choose any curry powder you like, and make the dish your own by adding different nuts or seeds or even some dried fruit for a whole new taste sensation!

2 cups vegetable broth or water
1 cup millet, rinsed and drained, dry-toasted if desired
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 tablespoons chopped cilantro or flat-leaf (Italian) parsley

Place the broth or water in a medium saucepan and bring to a boil. Add the millet, cashews, pumpkin seeds, curry powder, ginger, and sea salt. Turn the heat down to low, cover the pot, and cook, covered, until the liquid is absorbed, 15 to 20 minutes.

Fluff the mixture with a fork and serve warm on plates or in bowls topped with the chopped herbs.

ForkBytes

Grab life by the fork

Easier-Than-Pie Fruit Crisp

Quinoa Salad with Herbs & Asparagus

Brown Rice Hot Cereal

Ginger-Coconut Brown Rice

Millet with Olives and Lemon

Lentils & Rice

Creamy Millet and Amaranth

Brown Basmati-Cranberry Pilaf

Roasted Acorn Squash with Curry Stuffing

Curried Millet

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