Hot Food & Recipes

Servings: 1 servings
Category: Grains & ce | Holidays & | Homemade mi | Vegan
Ingredients

• 1 Part barley flour
• 1 Part brown rice flour
• 1 Part oat flour
• 1 Part millet flour

Directions
For quick breads, cookies, muffins, and cakes. Use when recipes call for whole-grain or whole wheat pastry flour. Recipe by: Lowfat Living, Cooper & Cooper Posted to EAT-LF Digest by “Ellen C.” on Nov 11, 1999, converted by MM_Buster v2.0l.

Servings: 1 servings
Category: Grains | Salads | Wheat
Ingredients

• 1/4 c Wheat berries; or kernels,
• -uncooked
• 1 1/4 c Water
• 1 tb Granulated sugar
• 1/4 ts Cinnamon
• 2 tb Lowfat mayonnaise
• 1/2 c Plain nonfat yogurt
• 1/4 ts Vanilla
• 1/2 c Thinly sliced celery
• 2 md Apples; cored and chopped
• 1/2 c Halved red grapes
• 1/4 c Chopped walnuts; optional

Directions
Wheat producer and KWC Spokesperson Lois Keller, Ellis, prepares this good salad. 1. To cook wheat berries (kernels): Place clean wheat berries and water in small saucepan. Cover, let stand overnight. 2. Stir sugar and cinnamon into wheat berries. Cover, simmer, stirring occasion-ally, 45-50 minutes or until berries are tender; drain. OR: Bring berries, water, sugar and cinnamon to a boil. Cover, reduce heat and simmer 60-90 minutes, stirring occasionally, until berries are tender; drain. In serving bowl, stir together mayonnaise, yogurt and vanilla. Add celery and wheat. Cover and chill until ready to serve. 3. Stir in apples, grapes and walnuts just before serving. Makes 5 cups. Nutritional Analysis: One 1/2-cup serving provides 45 calories, 1 g protein, 9 g carbohydrates, 1 g fat, 1 mg cholesterol, 1 g dietary fiber, 29 mg calcium, 96 mg potassium and 30 mg sodium. 20% cff *Wheat berries (kernels) may be obtained by contacting the American White Wheat Producers Association, P.O. Box 326, Atchison, KS 66002. Phone: 1-800-372-4422. Also look for wheat berries in large grocery, bulk and health food stores. SOURCE: Kansas Wheat Commission Recipes 1995 Booklet. Published by Kansas Wheat Commission, 2630 Claflin Road, Manhattan, Kansas 66502. Website at http://www.kswheat.com Recipe by: Kansas Wheat Commission Recipes 1995 Posted to EAT-LF Digest by PatHanneman on Mar 05, 1999, converted by MM_Buster v2.0l.

Servings: 4 servings
Category: Grains | Rice
Ingredients

• 4 c Water
• 1/3 c Sherry
• 1 ds Soy sauce
• 1/2 c Brown rice
• 1/4 c Wild rice
• 1/4 c Barley
• 1 ts Fennel
• 2 tb Orzo

Directions
Boil water. Add sherry, soy sauce, grains and fennel seeds. Bring back to boil and then simmer 35-40 minutes. Stir in the orzo and continue simmering until the orzo is tender, another 5-10 minutes. Recipe by: Fatfree Mailing List Posted to fatfree digest by “K. N. Phillips” on Jul 30, 1999, converted by MM_Buster v2.0l.

Servings: 8 servings
Category: Grains & nu | Vegetables | Vegetarian | Low fat (un
Ingredients

• 6 Red or green bell pepper; (6
• -to
• 1/4 c Olive
• 1 sm Onion; chopped
• 1 tb Chopped basil; or 1/4t dried
• 2 tb Chopped fresh parsley
• 1 c Long-grain rice; uncooked
• 2 1/2 c Vegetable broth; boiling
• 2 c Tomato sauce
• 1/4 c Pine nuts
• 1/2 c Parmesan cheese; fresh,
• -(optional)
• Salt
• Freshly ground black pepper

Directions
Preheat the oven to 350

Servings: 12 servings
Category: Grains | Lowfat
Ingredients

• 1 lb Fresh spinach; see pantry
• -note
• 1 1/2 lb Or one very large bunch
• 1 tb Olive oil; may be doubled
• 1 sm Onion; finely chopped
• 1 Red bell pepper; finely
• -chopped
• 2 c Chopped mushrooms
• 2 ts Chopped fresh thyme
• 1 c Arborio rice; or other
• -short-grain white rice
• 2 1/2 c Lowfat chicken broth
• 1/3 c Parmesan cheese; or Asiago
• -cheese, freshly grated
• 1 Egg; lightly beaten with
• 1 Egg white
• 1/4 ts Freshly ground black pepper
• Vegetable cooking spray; or
• -1-tbs oil, for frying

Directions
Make rice mixture ahead and chill completely before making pancakes. Allow 20 minutes to make pancakes. PANTRY – You will need 1 very large bunch spinach (1 to 1.5 pounds total); tender leaves only. 1. Wash spinach thoroughly. Drain, but do not dry leaves. Cook until wilted in just the amount of water that clings to the leaves. Cool, drain, squeeze out moisture, then finely chop. (There should be about 3/4 cup.) Set aside. 2. In a large skillet with lid, heat olive oil. Add onion, pepper, mushrooms, and thyme and saute until vegetables are tender, about 6 to 8 minutes. Add rice, stirring until coated with oil, about 1 minute. Heat chicken stock separately, then stir into rice mixture. Cover skillet and cook over low heat until liquid is absorbed, approximately 15 to 20 minutes. If rice is soupy, cook uncovered for a few minutes. Cool slightly, then add spinach, cheese, egg and egg white, and pepper, mixing well. 3. Refrigerate mixture until chilled. 4. When ready to cook use your hands to form mixture into 2-inch pancakes, about 1/2-inch thick. Heat skillet and spray or add enough oil to thoroughly coat the bottom of pan. Cook pancakes in batches, about 5 to 7 minutes on each side, until golden brown, using a wide spatula to turn. Keep finished pancakes warm in a 300F oven. Notes: These pancakes, modeled after some enjoyed in Milan, are crispy outside and moist and flavorful inside. EACH 99 cals, 2g fat (20% cff) estimated by mastercook. REF: More Recipes from a Kitchen Garden, by Renee Shepherd and Fran Raboff, Ten Speed Press, 1995. Recipe by: MORE RECIPES FROM A KITCHEN GARDEN* Posted to EAT-LF Digest by PatHanneman on Mar 08, 1999, converted by MM_Buster v2.0l.

Servings: 4 servings
Category: Grains | Low fat | Tried
Ingredients

• 1 c Bulgur; medium-grind
• 3 c Boiling water
• 3/4 c Italian parsley
• 8 ts Fresh lemon juice
• 1 ts Olive oil
• 1 ts Salt
• Freshly ground black pepper

Directions
1. Pour boiling water over bulgur and soak until tender but still firm, about 10 to 12 minutes. 2. Drain well, transfer to medium bowl and let cool. 3. Add parsley, lemon juice, olive oil, salt and pepper. Toss. 4. Divide among 4 plates. NOTES : 1. This recipe makes 4 small servings. 2. This is the Daily Recipe in Mary McGrath’s column in the Toronto Star, thursday july 17, 1997 and indicates that it was tested by the Star. Recipe by: Molly O’Neil, “A Well-Seasoned Appetite” in TorStar 97-7-17 Posted to EAT-LF Digest by “Ellen Pickett” on Mar 6, 1999, converted by MM_Buster v2.0l.

Servings: 6 servings
Category: Grains | Vegetables
Ingredients

• 1 tb Olive oil
• 1/2 c Finely chopped onion
• 4 oz Parsnips; trimmed, peeled
• -and chopped
• 2 c Arborio rice; unwashed
• 1/2 c Dry white wine
• 6 c Vegetable broth; heated
• 1 c Shredded butternut squash
• 2 tb Mixed herbs; see pantry note
• 2 tb Grated parmesan cheese
• Salt and black pepper

Directions
PANTRY: Use fresh herbs such as basil, mint, sage, chives, and or parsley. Dried herbs also work well. 1) Heat the oil in a heavy 4-quart pot over medium-high heat. Add the onion and parsnips and cook, stirring until the onion begins to soften, 2 to 3 minutes. Be careful not to brown it. Stir in the rice to coat the grains with the oil and onion mixture, and cook about 1 minute longer. 2) Add the wine and stir until it is mostly absorbed by the rice. Add the broth, 1/2 cup at a time, stirring well after each addition. Wait until each addition is almost completely absorbed before adding the next 1/2 cup. Reserve 1/4 cup of the broth to add at the end. After 10 minutes add the squash. 3) When the rice is tender but firm, about 10 minutes long, turn off the heat. Add the remaining 1/4 cup broth, the herbs, cheese, salt and pepper to taste and stir well to combine with the rice. >Recipe adapted from one by Judith Barrett, page 144 in RISOTTO RISOTTI (1996 MacMillan). Modified to fit a vegetarian diet and for mastercook: PER SERVING: 452 cals, 7 g fat (14% cff) estimated by Mastercook. >Email from kitpath@earthlink.net 3/99 (ELF, veg-recipe) Recipe by: Judith Barrett’s Risotto Risotti Posted to EAT-LF Digest by PatHanneman on Mar 11, 1999, converted by MM_Buster v2.0l.