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Grains
Need a side dish or salad to complete your Memorial Day menu? Hmm, potato salad? Yawn. Cole slaw? Been there, done that—hundreds of times! How about going with grains, whole grains that is? Whole grain dishes offer an exciting alternative to green or mayo-based salads, they are light and easy to make, and they’re loaded with nutrition and nutty flavor. Plus some grains cook in much less time than rice or potatoes, making them the perfect choice when you’re short on time.
Good for you The USDA’s Dietary Guidelines recommend that each day at least half of your daily grain servings come from whole grains. Whole grains, such as bulgur wheat, quinoa, and wild rice, contain the whole grain kernel (the bran, germ, and endosperm), which provides fiber and a number of vitamins and minerals. Refined grains have been milled to remove the bran and the germ. Research shows that eating more whole-grain foods may reduce the risk of chronic disease, improve digestion, and help with weight management.
Bulgur wheat, quinoa, and wild rice are some of the most readily available grains in grocery stores. Some stores stock them in the same area as rice and pasta, and others stock them in the natural or health food section. Here’s a guide to how to cook and use them.
Bulgur wheat Bulgur wheat is made from steamed, dried, crushed wheat kernels. Long a staple in Middle Eastern cuisines, bulgur has a tender, chewy texture and nutty flavor. It comes in fine, medium, or coarse grinds and is often used to make tabbouleh. Cooking bulgur wheat: Cook one part bulgur in two parts boiling water until the liquid is absorbed, about 10 minutes. Summer salad idea: For a simple, healthy main dish salad, combine cooked, cooled bulgur with sliced grilled chicken, avocado chunks, sliced fennel bulb, cherry or grape tomatoes, and chopped fresh basil. Toss with a citrus vinaigrette.
Quinoa (pronounced “keen-wa”) Quinoa was a staple of the ancient Incas and is gaining popularity in America because it contains more protein than any other grain and has a delicate mild flavor similar to couscous. Technically, quinoa is a seed, and not a typical cereal grain, but it is used like a grain. It can be used in any dish that calls for rice, but takes only half the cooking time. Cooking quinoa: Rinse quinoa thoroughly before using. Cook in two parts liquid to one part quinoa. Bring to a boil, cover, and simmer until the grains are translucent, about 15 minutes. Toasting quinoa in a dry skillet before boiling gives it a tasty roasted flavor. Summer salad idea: Combine cooked, cooled quinoa with chopped cucumber, parsley, fresh mint, green onions, and tomatoes. Drizzle with lime juice and extra virgin olive oil. Season with salt and pepper to taste.
Wild rice Wild rice is not actually a rice; it’s a long-grain marsh grass native to the Great Lakes region of the United States. It has a nutty flavor and chewy texture that makes it a popular grain for restaurant menus. Cooking wild rice: Rinse wild rice thoroughly before cooking. The best way is to cover it with water, stir, then wait a few minutes. Skim off any debris that floats to the surface and drain. Bring 3 cups of water or broth to a boil. Add 1 cup of wild rice. Return to a boil, cover, and reduce heat to slow boil. Simmer until rice is tender, 40 to 50 minutes. Drain any excess liquid. Summer salad idea: Combine cooked, cooled wild rice with chopped red or yellow bell peppers, chopped sun-dried tomatoes packed in oil, pitted coarsely chopped kalamata olives, fresh herbs such as basil and parsley, toasted pine nuts, and a lemon vinaigrette dressing.
Cracked Wheat Salad Serves: 6.00 Prep time: 30 minutes* *chill time extra
Ingredients 1. 1 1/2 cup bulgar wheat (fine-medium grind) 2. 1 1/2 cup seeded and chopped tomatoes 3. 1 cup chopped seedless cucumber 4. 3/4 cup chopped fresh parsley 5. 1/4 cup sliced green onions 6. 1 tsp. freshly grated lemon peel 7. 1/2 cup fresh lemon juice 8. 1/4 cup extra virgin olive oil
Directions 1. Place bulgar in large bowl and add 1 1/2 cup boiling water. Cover; let stand, covered, 30 to 45 minutes or until water is absorbed. Fluff with fork. 2. Add tomatoes, cucumber, parsley, onions, lemon peel, lemon juice, olive oil and salt and pepper to taste; toss to combine. Cover and chill 1 hour before serving.
Nutrition facts USA Calories: 223 Fat: 10g 0% Saturated fat: 0g 0% Cholesterol: 0mg 0% Sodium: 295mg 0% Carbohydrate: 32g 0% Dietary fiber: 8g 0% Protein: 5g |
