GardenCuisine: Super Sixteen and World Grains

[Guest guest]

Wenner has 16 recipes that he considers basic healthy recipes that

recommends that we eat them over and over, in addition to the VeggiePacks

and EssentialSalads which Ellen posted today. Those of us who own this

cookbook should share all 16 of them.

 

The super sixteen:

1. Fresh Fruit Toss

2. Manoa Sunrise Smoothie

3. Surfers' Favorite Beverage

4. Hot and Hearty Five-Grain Cereal

5. Mighty Multigrain Cereal

6. Savory Breakfast Sandwich

7. Vegetable Pita Pizza

8. Border Town BUrritos

9. Pasta Gone Wild

10. Exotic Stir-fry

11. Tostada Grande

12. All-American Gardenburger

13. Healthy Caesar Salad

14. World Grains - see below

15. Power Baked Potato

16. Bountiful Bean Blend - already posted

 

Here is one of the recipes:

 

* Exported from MasterCook *

 

World Grains

 

Recipe By : GardenCuisine by Paul Wenner, page 286

Serving Size : 8 Preparation Time :0:00

Categories : Grains And Cereals Main Dishes, Vegetarian

Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons olive oil

1 onion -- finely chopped

2 cloves garlic -- minced

2 cups mushrooms -- thinly sliced

(optional)

1 cup chopped green onions

1/2 red bell pepper -- finely diced

(optional)

1 cup brown rice

(or wheat berries or brown basmati rice

OR barley or rye or millet

OR use any combination of the grains

1/2 teaspoon black pepper

1/4 teaspoon dried thyme

15 ounces canned Swanson's Vegetable Broth

3 tablespoons dry white wine -- (optional)

 

Serves 8

 

A variety of cooked whole grains is an essential part of a balanced

diet. There are so many wonderful grains with great flavors and textures

to choose from. Here is a classic pilaf-style mixed grain dish. Using

this recipe two to three times a week provides a high-fiber foundation for

your diet, which is necessary to promote a healthy, well-balanced

body. When you decide to make healthier food choices, you also help make

the world a better place to live. Everything is connected; we are all one.

 

In a large pot or skillet, heat the oil and saute the onion and garlic

about 3 minutes. Add the mushrooms if desired, green onions, bell pepper,

choice of grains, black pepper, and thyme. Cook, stirring frequently, for

5 minutes. Stir in the vegetable broth and wine if using, then cover the

pan and cook, without stirring, over medium-low heat until the grain is

tender and all the liquid is absorbed, about 45 to 50 minutes. If the

grains are not quite cooked at this point, just add a touch more filtered

or distilled water (1/4 to 1 cup) and continue cooking on simmer (keep the

pan covered).

 

After perfecting this recipe over a period of time, you may want to venture

out and try some of our other great grain recipes, such as Wild Rice and

Asparagus Salad Whole-Grain Satay Salad, Basmati and Wheat Berry Pilaf,

Couscous Veggie Salad, and Bulgur Salad and Garbanzos.

 

PER SERVING • 103 CALORIES (11% FROM FAT) • 1 G FAT • 3 G PROTEIN • 19 G

CARBOHYDRATE • 0 MG CHOLESTEROL • 204 MG SODIUM • 3 G FIBER

 

 

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