Breakfast Porridge with Oatmeal and Farro

Ingredients

1 pound seedless red grapes
1 tablespoon extra-virgin olive oil
4 thyme sprigs
2-1/2 cups water
1 cup 2% reduced-fat milk
1 cup uncooked quick-cooking steel-cut oats
1/4 teaspoon kosher salt
3/4 cup cooked whole-grain farro
3 tablespoons maple syrup
1/4 cup plain reduced-fat Greek yogurt

Method

  1. Preheat oven to 425ºF.
  2. Combine grapes, oil, and thyme on a jelly-roll pan. Bake in the oven for 20 minutes or until grapes burst and start to caramelize.
  3. While grapes roast, bring 2-1/2 cups water and milk to a boil in a large saucepan. Stir in oats and salt. Cover, reduce heat, and simmer 7 minutes or until thick, stirring occasionally.
  4. Stir in farro and syrup; simmer 7 to 10 minutes, until liquid is mostly absorbed and porridge is creamy.
  5. Top porridge with roasted grapes; dollop with yogurt.

Makes 4 servings.

Source: Everyday Whole Grain

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Vegetarian Dish with Polenta and A Mixture of Wild and Cultivated Mushrooms

Ingredients

10 g dried porcini mushrooms (omit if using, wild mushrooms)
4 tbsp olive oil
1 small onion, finely chopped
675 g wild and cultivated mushrooms
2 garlic cloves, finely chopped
3 tbsp chopped fresh parsley
3 medium tomatoes, peeled and diced
l tbsp tomato puree
3/4 cup warm water
1/4 tsp fresh thyme leaves or a pinch of dried thyme
1 bay leaf
salt and freshly ground black pepper
a few fresh parsley sprigs, to garnish

Polenta

6-1/4 cups water
1 tbsp salt
350 g polenta flour

Method

  1. Soak the dried mushrooms in a small cup of warm water for 20 minutes. Remove the mushrooms with a slotted spoon and rinse there well in several changes of cold water. Filter the soaking water through a layer of kitchen paper placed in a sieve and reserve.
  2. Ina large frying pan, heat the oil and saute the onion over low heat until soft and golden.
  3. Clean the fresh mushrooms by wiping them with a damp cloth. Cut into slices.
  4. When the onion is soft, add the mushrooms to the pan. Stir over moderate to high heat until they release their liquid.
  5. Add the garlic, parsley and diced tomatoes. Cook for 4-5 minutes more.
  6. Soften the tomato puree in the warm water (use only 1/2 cup water if you are using dried mushrooms). Add it to the pan with the herbs.
  7. Add the dried mushrooms and soaking liquid. Mix well and season with salt and pepper. Lower the heat to low to moderate and cook for 15-20 minutes. Set aside while you make the polenta.
  8. Bring the water to the boil in a large, heavy saucepan. Add the salt, reduce the heat to a simmer and add the polenta flour in a fine rain, whisking constantly.
  9. Switch to a long-handled wooden spoon and stir the polenta continuously over low heat until it pulls away from the sides of the pan. This may take from 25 to 50 minutes.
  10. When the polenta has almost finished cooking, gently reheat the mushroom sauce.
  11. To serve, spoon the polenta on to a warmed serving platter. Make a well in the centre. Spoon some of the mushroom sauce into the well and garnish with the fresh parsley sprigs. Serve at once, passing round the remaining mushroom sauce in a separate bowl.

Makes 6 servings.

Source: Delicious and Fresh Essential Vegetarian

A Supercharged Dessert with Almond, Oats and Berries

Ingredients

1-3/4 cups frozen mixed berries
1/3 cup ground almonds
1/4 cup rolled oats
2 eggs
2 tablespoons honey
1/3 cup low-fat (1%) milk
1/2 teaspoon almond extract

Method

  1. Preheat the oven to 400°F.
  2. Divide the frozen berries among four one-cup (4-inch-diameter) ramekins.
  3. Mix the ground almonds and oats in a bowl and make a well in the center. Separate the eggs, adding the yolks with the almond mixture and the whites in a separate, clean bowl. Pour the honey, milk, and almond extract into the well in the oat mixture and beat the ingredients together to form a soft, dropping consistency (see note below).
  4. Whisk the egg whites until stiff and beat one-third of them into the oat mixture. Use a metal spoon to fold in the remaining egg whites. Spoon the pudding mixture over the frozen berries, levelling the top.
  5. Place the ramekins on a baking sheet and bake for 20 minutes, or until the mixture browns, rises, and is slightly cracked and firm to the touch. Serve hot.

Note

A dropping consistency is achieved when the mixture drops easily off your spoon when tapped against the side of the bowl. The mixture should be firm and not sloppy.

Makes 4 servings.

Source: Superfoods Cookbook

Warm Quinoa Bowls with Banana and Strawberries

Ingredients

1/2 cup uncooked quinoa
3/4 cup light coconut milk
1 tablespoon brown sugar
2 tablespoons water
1/8 teaspoon salt
1/4 cup flaked unsweetened coconut
1 cup sliced fresh strawberries
1 cup sliced banana

Method

  1. Preheat oven to 400ºF.
  2. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together 30 seconds; rinse and drain quinoa. Repeat procedure twice. Drain well.
  3. Combine quinoa, coconut milk, brown sugar, 2 tablespoons water, and salt in a medium saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during last 2 minutes of cooking.
  4. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400ºF for 5 minutes or until golden brown. Cool slightly.
  5. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut. Serve warm.

Makes 4 servings.

Source: Everyday Whole Grain

Meat Ball Appetizer with Quinoa

Ingredients

1 cup cooked quinoa, chilled
4 ounces reduced-fat sharp cheddar cheese, shredded (about 1 cup)
1 pound reduced-fat pork sausage
1 tablespoon cornstarch
1/4 teaspoon freshly ground black pepper
cooking spray

Method

  1. Preheat oven to 375ºF.
  2. Combine first 5 ingredients in a bowl. Shape mixture into 40 (1-1/2-inch) balls.
  3. Place balls on a foil-lined baking sheet coated with cooking spray. Bake at 375ºF for 18 minutes or until lightly browned and done.

Makes 20 servings.

Source: Everyday Whole Grains