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What's
Cooking? Whole Grains |
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Enjoy the nutritious benefits of
whole grains. I’ve chosen buckwheat groats (kasha), brown rice,
and quinoa for these recipes. Be sure to see Mary Choate’s
article to get the "Whole Story
About Whole Grains."
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Buckwheat Groats with Bow Tie
Noodles
Cheesy Squash and Rice Casserole Cranberry Walnut Quinoa Stuffing Buckwheat Groats with Bow
Tie Noodles Serves 6 to 8 Kasha (toasted buckwheat groats) has a wonderful nutty flavor and a distinctive aroma. It contains all eight essential amino acids as well as B vitamins, vitamin E, iron, potassium, and phosphorous. Coating the grains with egg helps to keep them separated. Kasha Varnishkes is a Jewish classic from Eastern Europe. The sautéed onions and egg add depth to the buckwheat’s wild tang, creating a rich and satisfying dish. 2 medium onions, peeled and chopped (2 cups) 4 Tbs. unsalted butter (or less, if desired) 1 cup coarse-cut buckwheat groats 1 egg, lightly beaten 1/2 tsp. salt 2-1/2 cups boiling water 1 cup dry bowtie noodles (about 4 oz.) In a small skillet sauté the onions in the butter until they begin to brown, 10 to 12 minutes. Meanwhile, in a large saucepan cook the buckwheat groats with the beaten egg over medium heat, stirring, until the grains are well coated. Stir in salt, cooked onion, and boiling water. Cover the pan and simmer until the water has been absorbed and the buckwheat is tender, 10 to 15 minutes. While the buckwheat is cooking, bring a large pot of salted water to a boil. Add the bow tie noodles and cook until tender but still firm, 8 to 10 minutes. Drain pasta. Stir the noodles into the buckwheat and transfer the mixture to a serving dish. Variation: Sauté 1/2 cup sliced mushrooms with the onions. —The Winter Vegetarian, by Darra Goldstein Serves 8 If you like the toasted flavor of kasha, you’ll love this chunky soup. Add other vegetables, if you like, for variation. 1 Tbs. plus 1 tsp. vegetable oil 2 cups thinly sliced onions 1 cup thinly sliced carrots 1 cup chopped celery 32 oz. can tomatoes, chopped, undrained 2 bay leaves Salt and pepper, to taste 4-1/2 cups water 1/2 cup kasha, uncooked (3 ounces) Heat oil in a large saucepan over medium heat. Add onions, carrots, and celery. Cook, stirring frequently, 10 minutes. Add small amounts of water, if necessary to prevent sticking. Add remaining tomatoes, bay leaves, and water. Bring mixture to a boil, cover, reduce heat to low, and simmer 40 minutes. Stir in kasha, cover, and cook 20 minutes more. Remove and discard bay leaves before serving. — Lean, Light and Luscious, by Bobbie Hinman and Millie Snyder Serves 4 1/4 cup pecans, toasted and chopped 2-1/2 cups chicken or vegetable broth 1 cup brown rice 1/4 cup coarsely chopped dried apricots 1/2 tsp. salt 1/4 tsp. pepper 1 Tbs. fresh lemon juice 2 Tbs. safflower oil 2 celery stalks, chopped 4 scallions, chopped 1/4 cup chopped parsley 1/3 cup nonfat plain yogurt 1 Tbs. Dijon mustard Preheat the oven to 375 degrees F. Lightly coat a 2-quart baking dish with vegetable cooking spray. In a medium saucepan, heat the broth over high heat to boiling. Add the brown rice, apricots, and salt. Reduce the heat to low, cover, and cook until the rice is tender, about 45 minutes. In a large bowl, combine the rice mixture with the pepper, lemon juice, oil, celery, scallions, parsley, yogurt and mustard. Mix well. Stir in the toasted pecans. Spoon the rice mixture into the prepared pan. Cover with a lid or aluminum foil and bake for 15 minutes. Uncover and bake 15 minutes longer, or until crispy on top. —Great Grains, by Linda Drachman and Peter Wynne Cheesy Squash and Rice Casserole Serves 6 This unique blend of two kinds of squash with brown rice and cheese makes a dish so filling it can be a main course. Chewy and hearty, brown rice still has the bran and the germ of the whole grain. Enjoy its substantial taste and texture while reaping the nutritional benefits. 2 Tbs. vegetable oil 2 cloves garlic, finely chopped 1 cup finely chopped onions 2 cups zucchini squash, unpeeled, sliced into 1/4-inch slices 2 cups yellow summer squash, unpeeled, sliced into 1/4-inch slices 1/2 cup skim milk 1/2 cup shredded part-skim mozzarella cheese 3 Tbs. grated Parmesan cheese 1/4 tsp. pepper Salt to taste 2 cups cooked brown rice 2 Tbs. wheat germ Preheat oven to 400 degrees F. Lightly oil an 8-inch square baking dish or spray with a nonstick cooking spray. Heat oil in a large nonstick skillet over medium heat. Add garlic and onions. Cook 5 minutes, until tender. Add squash. Cook 10 minutes, stirring frequently, until squash is slightly tender. Remove from heat and stir in remaining ingredients, except wheat germ. Mix well. Spoon mixture into prepared baking dish. Press down firmly into pan with the back of a spoon. Sprinkle with wheat germ. Cover and bake 25 minutes. Serve hot. — Lean, Light and Luscious, by Bobbie Hinman and Millie Snyder Cranberry Walnut Quinoa Stuffing Serves 6-8 Quinoa, the "mother grain" of the Incas, is very high in protein. In their natural state, quinoa seeds are coated with a resinous film called "saponin" which imparts a soapy, bitter taste to the cooked grain. Be sure to rinse quinoa several times before using it. We received many requests for this recipe at our in-store Thanksgiving sampling. Here it is, from our Co-op Kitchens to you! 1-2/3 cups quinoa 2-1/2 cups water 1/4 lb. mushrooms, sliced 1 Tbs. olive oil 1 bunch scallions, sliced 2 Tbs. minced garlic 1-1/2 Tbs. minced crystallized ginger 1/4 lb. stale white bread, diced 1/2 cup sherry wine 1 cup walnuts, toasted and coarsely chopped 1 cup craisins (dried cranberries) 1 Tbs. minced fresh sage Salt and freshly ground black pepper, to taste Place quinoa in a strainer and rinse several times in cold water. In a saucepan, bring 2 cups water to a boil. Add quinoa, return to a boil, then reduce heat, cover and simmer for 15 minutes. Remove from heat. Let stand until ready to use. While quinoa cooks, sauté mushrooms in olive oil in a large skillet. Add scallions, garlic, ginger, and bread, and briefly sauté. Add sherry, stir and cook 1 to 2 minutes. Remove pan from heat. Add walnuts, craisins, sage, and quinoa to vegetable mixture. Mix thoroughly. Use as a stuffing for poultry or squash, or use as a side dish. Serves 4 Butternut squash is easy to peel, and by roasting it with onions and sage, you can make a delicious vegetable sauce to go with your favorite pasta, rice, or grain. Use fresh, ripe tomatoes while the season allows, then switch to canned diced tomatoes for a quick, economical, and nutritious winter source. Walnuts add a crunchy note. Cut and sifted sage is not the same as ground sage, which would be too strong in this recipe. 1 cup quinoa 2 cups water 1 lb. butternut squash, peeled and cut into 1-inch pieces, 1/4-inch thick 1 large onion, sliced vertically 1 Tbs. extra-virgin olive oil 1 Tbs. fresh sage, slivered, or 1 tsp. cut and sifted dried sage Salt and freshly ground black pepper, to taste 1/4 cup coarsely chopped walnuts 2 cups diced tomato Freshly grated Parmesan or Romano cheese Heat the oven to 375 degrees F. Place quinoa in a strainer and rinse several times in cold water. In a saucepan, bring 2 cups water to a boil. Add quinoa, return to a boil, then reduce heat, cover and simmer for 15 minutes. Remove from heat. Let stand until ready to use. Toss squash and onions with the oil, sage, salt, and pepper on a baking sheet. Spread the vegetables in a single layer and roast for 15 to 20 minutes, stirring once, until the vegetables begin to turn brown. Spread the walnuts on a separate baking sheet and toast in the oven for 5 to 10 minutes, removing when fragrant. Do not let the walnuts burn. Place quinoa in a large serving bowl. Add the roasted vegetables and tomatoes. Toss well, sprinkle with walnuts, and serve with Parmesan cheese on the side. —Co-op Cookbook, by Rosemary Fifield |
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