Three-grain Raspberry Muffins

Ingredients

1/2 cup rolled oats
1 cup 1 percent low-fat milk or plain soy milk
3/4 cup all-purpose (plain) flour
1/2 cup cornmeal, preferably stone-ground
1/4 cup wheat bran
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup dark honey
3 1/2 tablespoons canola oil
2 teaspoons grated lime zest
1 egg, lightly beaten
2/3 cup raspberries

Method

  1. Preheat the oven to 400 F. Line a 12-cup muffin pan with paper or foil liners.
  2. In a large microwave-safe bowl, combine the oats and milk. Microwave on high until the oats are creamy and tender, about 3 minutes. Set aside.
  3. In a large bowl, combine the flour, cornmeal, bran, baking powder and salt. Whisk to blend. Add the honey, canola oil, lime zest, oats mixture and egg. Beat just until moistened but still slightly lumpy. Gently fold in the raspberries.
  4. Spoon the batter into the muffin cups, filling each cup about 2/3 full. Bake until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean, 16 to 18 minutes.
  5. Transfer the muffins to a wire rack and let cool completely.

Makes 12 servings.

Source: Mayo Clinic Dash Diet

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Vegetarian Casserole with Vegetables and Wheat Berries

Ingredients

1 lb wheat berries
12 cups water
2 lb eggplant, cut into 1/2-inch cubes
28 oz canned diced tomatoes
4 zucchini, cut crosswise into 1/2-inch-thick slices
2 onions, cut into 1/2-inch thick slices and separated into rings
1 green bell pepper, stemmed, seeded, and cut into 3/4-inch squares
1 red bell pepper, stemmed, seeded, and cut into 3/4-inch squares
1/4 cup canned pitted olives, drained and sliced
4 garlic cloves, minced
1/4 teaspoon cayenne pepper
1/4 cup chopped fresh flat-leaf (Italian) parsley
2 tablespoons red wine vinegar
6 fresh flat-leaf (Italian) parsley sprigs

Method

  1. In a large pot, combine the wheat berries and water. Bring to a boil, reduce heat to low, cover, and simmer until most of the water has been absorbed and the wheat berries are chewy and tender, about 1-1/2 hours. Drain.
  2. Preheat an oven to 400°F (200°C).
  3. In a large ovenproof casserole or roasting pan, combine the eggplant, tomatoes and their juice, zucchini, onions, bell peppers, olives, garlic, and cayenne. Mix thoroughly. Cover and bake, stirring once or twice, until the vegetables are tender, about 1 hour.
  4. To serve, stir the chopped parsley and vinegar into the vegetables. Divide the wheat berries among individual plates. Top each with an equal amount of the vegetables. Garnish with a parsley sprig.

Makes 6 servings.

Source: Mayo Clinic

Breakfast Oatmeal with Nuts, Fruits and Yogurt

Ingredients

3/4 cup water
1/2 cup old-fashioned rolled oats
dash of salt
1 tablespoon fresh orange juice
2 teaspoons honey, divided
2 tablespoons 2% reduced-fat Greek yogurt
2 crumbled saffron threads
1 tablespoon chopped unsalted pistachios
1 tablespoon chopped dried figs

Method

  1. Bring 3/4 cup water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat and simmer 5 minutes, stirring occasionally. Remove pan from heat, and stir in orange juice and 1 teaspoon honey.
  2. Combine Greek yogurt and saffron threads in a small bowl, stirring with a whisk or spoon. Let sit, stirring occasionally, 5 minutes or until threads begin to “bloom” and yogurt turns yellow.
  3. Dollop yogurt on top of oatmeal. Sprinkle with pistachios and figs. Drizzle with 1 teaspoon honey.

Makes 1 serving.

Source: Everyday Wholegrain

Savoury Loaf Made with Veggies, Walnut, Tofu and Oats

Ingredients

1 lb Japanese eggplant
1/2 cup walnuts
1 lb firm tofu
1/2 lb crimini mushrooms
2 cloves minced garlic
1 cup wheat germ
1 cup oats
1/4 cup chopped Italian parsley
1 Tbsp chopped fresh sage
1 Tbsp black pepper
1/4 Tbsp chili flakes

Gravy

2 1/2 lbs sliced mushrooms
1 onion, chopped
2 Tbsp soy sauce
I Tbsp Worcestershire sauce 1 Tbsp tomato paste
1 Tbsp flour
1 cup vegetable stock
pinch of salt and pepper
3 Tbsp olive oil

Method

  1. Roast eggplant in foil for 35 minutes in a 350°F oven. Let cool and peel.
  2. Pulse eggplant in a food processor until smooth, place in a bowl.
  3. Pulse mushrooms, tofu and walnuts all separately in a food processor and add to the eggplant (walnuts should be very fine and the rest a little coarser for texture).
  4. Add remaining ingredients into the bowl and mix together using your hands.
  5. Transfer the mixture to a loaf pan and bake for 1 hour in a 350°F oven (place a water bath in the bottom of the oven).
  6. To make gravy, saute mushrooms and onions in olive oil until caramelized.
  7. Add tomato paste, stir constantly for 5 minutes then add flour.
  8. Cook for another 10 minutes.
  9. Add soy sauce, Worcestershire, vegetable stock, salt and pepper.
  10. Lower heat and simmer for 15 minutes or until thickened to a gravy consistency. Serve on top of meatless loaf.

Makes 1 loaf.

Source: ciao!

Vegetarian Casserole with Green Bean and Millet

Ingredients

1 cup cooked millet
6 cups canola oil (for frying millet)
2 pounds green beans, trimmed
1 tablespoon canola oil
3/4 cup chopped onion
1/2 cup chopped shallots
1 pound sliced cremini mushrooms
2 teaspoons chopped fresh thyme
1/4 cup dry sherry
1 tablespoon lower-sodium soy sauce
2 cups 2% reduced-fat milk
1/4 cup white whole-wheat flour
2 ounces Parmigiano-Reggiano Cheese, grated (about 1/2 cup)
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
cooking spray
chopped fresh parsley and thyme leaves (optional)

Method

  1. Line a jelly-roll pan with several layers of paper towels. Spread cooked millet out into a thin layer on paper towels. Let stand 1 to 2 hours to dry out surface moisture, stirring grains occasionally.
  2. Heat canola oil in a large Dutch oven to 375ºF (check with a submerged thermometer).
  3. Add 1/2 of the millet to the oil. Cook 4 to 5 minutes or until the millet are browned and crisp (do not let the oil drop below 350ºF). Remove with a fine wire mesh ladle. Drain on paper towels.
  4. Fry the remaining millet as in step 3. Set the fried millet aside.
  5. Preheat oven to 350ºF.
  6. Cook green beans in a large pot of boiling water 5 to 6 minutes or until almost tender. Drain and plunge into ice water. Drain and pat dry.
  7. Heat a Dutch oven over medium heat. Add oil to pan and swirl to coat. Add onion and shallots, cook 6 minutes, stirring occasionally.
  8. Add mushrooms and increase heat to medium-high. Cook 8 minutes or until mushroom liquid evaporates.
  9. Stir in thyme. Combine sherry and soy sauce. Add sherry mixture to pan and cook 4 minutes or until liquid evaporates.
  10. Combine milk and flour, stirring well with a whisk. Stir milk mixture into pan. Cook 2 minutes or until bubbly and thick, stirring constantly.
  11. Remove from heat and stir in cheese, salt, and pepper. Add green beans. Toss gently to coat.
  12. Spoon mixture into a 3-quart glass or ceramic baking dish coated with cooking spray. Sprinkle fried millet evenly over top. Bake at 350ºF for 30 minutes or until filling is bubbly. Garnish with parsley and thyme leaves, if desired.

Makes 12 servings.

Source: Everyday Whole Grains