When baking, whole-grain buckwheat flour can be a good alternative to white all-purpose flour.
Under the USDA's new My Plate initiative, whole grains have grabbed more of the spotlight.
When the food pyramid model was replaced last week, the symbol of a plate was announced, making it simpler to see what a typical healthy plate should look like. That means about a quarter of an average plate should be filled with grains. And, it's best if those grains are whole grains.
The USDA recommends that half of those grains be whole grains. In a story you'll find in Monday's Scene section, you'll see why and can read about the benefits of whole grains, from corn to wheat.
Here are some whole-grain recipes everyone in the family should like.
No-Bake Cookies8 whole-wheat graham cracker squares, finely ground
1/4 cup raisins
1/4 cup smooth natural peanut butter
2 tablespoons plus 2 teaspoons honey
4 teaspoons unsweetened coconut
1. Combine ground whole-wheat graham crackers, raisins, peanut butter and honey in a small bowl. Pat into eight cookies, and press lightly in coconut.
Source: Eating Well magazine
Baked Chicken with Apples and Barley1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1 clove garlic, finely chopped
1 medium tart green apple, chopped
1 to 2 tablespoons curry powder
1 cup whole grain barley kernels
2 1/2 cups chicken broth
4 boneless, skinless chicken breasts
1/2 teaspoon garlic salt (or a little minced garlic)
3 tablespoons orange marmalade or apricot jam
1. Heat oil in large skillet; sauté onion, bell peppers and garlic 5 minutes, stirring occasionally.
2. Add chopped apple and curry powder; sauté 4 minutes longer.
3. Stir in barley and chicken broth; bring to boil. Reduce heat and simmer 20-25 minutes.
4. Pour barley mixture into large baking dish or casserole. Arrange chicken breasts over barley and season with garlic salt. Cover and bake in 375-degree oven for 45 minutes. Remove cover; brush chicken with marmalade. Continue to bake, uncovered, 15 minutes longer. Remove from oven and let stand 5 minutes before serving.
Source: National Barley Foods Council
Wild Rice Apple Salad2/3 cup cooked wild rice, chilled
1/2 cup coarsely chopped apple
1/3 cup sliced celery
2 teaspoons dried currants
1 teaspoon sunflower kernels
2 teaspoons balsamic vinegar
1 teaspoon olive oil
1 small garlic clove, minced
3/4 teaspoon honey
3/4 teaspoon Dijon mustard
1/4 teaspoon grated orange peel
Salt and pepper to taste
1. In a small bowl, combine the wild rice, apple, celery, currants and sunflower kernels.
2. In another bowl, whisk the remaining ingredients together. Drizzle over rice mixture; toss to coat. Serve immediately.
