ONLINE EXTRA -- GO FOR THE GRAINS: Bulgur Salad with Arugula, Zucchini and Pine Nuts . . . Farro Salad with Mushrooms, Dill and Feta . . . Quinoa Salad with Grilled Corn, Tomatoes and Cilantro, etc. (2023)

Bulgur Salad with Arugula, Zucchini and Pine Nuts

1 cup fine bulgur wheat

1½ cups water

¾ pound zucchini



¼ cup minced red onion

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

Freshly ground black pepper

1½ cups torn arugula leaves

¼ cup toasted pine nuts

Toast the bulgur in a skillet over medium-high heat until it smells nutty, about 5 minutes. Remove from the heat, add the water and let stand for 1 hour to soften, stirring occasionally. (The dish can be prepared to this point a day ahead and refrigerated tightly covered; bring to cool room temperature before serving.)

Cut the zucchini in quarters lengthwise and then in half-inch cross-wise pieces. Place them in a strainer or colander and sprinkle generously with salt. Toss to distribute the salt and set aside for 30 minutes, placing the strainer over a bowl to collect the water that is drawn out.


Fluff the bulgur with a fork and place it in a large mixing bowl along with the red onion. Rinse the zucchini well, pat dry with a kitchen towel and add it to the red onion and the bulgur. (The dish can be prepared to this point up to 4 hours in advance and refrigerated tightly covered.)

When ready to serve, stir in the lemon juice and olive oil and season to taste with salt, more lemon juice or olive oil, and black pepper as needed. Fold in the arugula leaves and transfer the mixture to a serving bowl. Sprinkle the toasted pine nuts over top and serve. This makes about 6 cups salad.

Yield: Serves 8.

Approximate nutritional analysis per serving: 114 calories, 3 grams protein, 16 grams carbohydrates, 4 grams fiber, 5 grams fat (1 gram), no cholesterol, 2 grams sugar, 8 milligrams sodium.

Farro Salad with Mushrooms, Dill and Feta

1 cup farro

3 cups water



8 ounces mushrooms

1 tablespoon oil

1 clove garlic, minced

3 tablespoons chopped dill, divided

½ cup chopped toasted walnuts

1/3 cup chopped green onions

1 teaspoon red wine vinegar

1/3 cup slivered bottled red bell peppers

¼ cup crumbled feta

Toast the farro in a dry medium saucepan over medium heat until it smells nutty and turns golden, about 5 minutes. Add the water and bring to a simmer. Season with ½ teaspoon salt and cook until the farro is tender, about 45 minutes. Drain (there will probably still be some liquid left), rinse in cold running water and gently pat dry in a kitchen towel. Place in a mixing bowl, add more salt if necessary, and set aside. (The dish can be prepared to this point up to a day ahead and refrigerated tightly covered.)

Trim the dried ends of the mushroom stems and quarter the mushrooms lengthwise. Heat the oil in a medium skillet over medium-high heat, and when it's very hot, add the mushrooms and sprinkle with ½ teaspoon salt. Cook, tossing frequently, until the mushrooms give up their moisture, 3 to 4 minutes. Add the garlic and keep cooking, continuing to toss to prevent scorching, until the mushrooms are dry, another 3 to 4 minutes.

Add the mushrooms to the cooked farro, along with 2 tablespoons chopped dill, the walnuts and green onions. (The dish can be prepared to this point up to 4 hours in advance and refrigerated tightly covered; bring to cool room temperature before serving.)

When ready to serve, stir in the red wine vinegar and toss to combine. Adjust the seasoning, adding more salt and more vinegar as needed. Mound the grain mixture on a platter. Arrange the red pepper strips casually across the top. Sprinkle with the crumbled feta and then the remaining chopped dill and serve. This makes about 4 cups of salad.

Yield: Serves 6.

Approximate nutritional analysis per serving: 227 calories, 8 grams protein, 26 grams carbohydrates, 5 grams fiber, 11 grams fat ( 2 grams saturated), 6 milligrams cholesterol, 3 grams sugar, 74 milligrams sodium.

Quinoa Salad with Grilled Corn, Tomatoes and Cilantro

1 cup quinoa

1¾ cups water


2 cups grilled corn (from about 2 ears, cut from the cobs)

2 cups chopped tomatoes, or cherry tomatoes cut in half

1 serrano chili, seeded and minced

¾ cup chopped green onion

3 tablespoons lime juice

2 tablespoons oil

1 clove garlic, minced

1¾ teaspoons ground cumin

1½ cups chopped cilantro

Place the quinoa in a strainer and rinse under running water until the water runs clear, 1 to 2 minutes. Turn the quinoa into a medium saucepan and cook over medium heat, stirring constantly. The quinoa will dry then begin to stick a bit. Keep stirring and eventually it will begin to toast, smell nutty and turn a light golden color (about 5 minutes total). Add the water and ¼ teaspoon salt, bring to a slow simmer, cover and cook until the quinoa is dry, about 30 minutes. Remove from the heat and set aside for 10 minutes before fluffing with a fork. (Dish can be prepared to this point up to a day in advance and refrigerated tightly covered; bring to cool room temperature before serving.)

When ready to serve, transfer the quinoa to a mixing bowl and gently stir in the corn, tomatoes, chili, green onions and 1 teaspoon salt. Combine the lime juice, oil, garlic and cumin in a blender and puree to a smooth dressing.

Pour about half of the dressing over the quinoa mixture and stir gently to combine. Add more dressing to taste. Gently fold in the cilantro. Correct the seasoning with more salt or lime juice, if needed, and serve immediately. This makes about 6 cups salad.

Yield: Serves 8.

Approximate nutritional analysis per serving: 138 calories, 5 grams protein, 23 grams carbohydrates, 3 grams fiber, 4 grams fat (no saturated), no cholesterol, 5 grams sugar, 375 milligrams sodium.

Quinoa Broccoli Pilaf

1 cup quinoa

2 teaspoons olive oil

½ medium onion, chopped

3 cloves garlic, minced

1 cup vegetable stock

1¼ cups water

1/3 cup chopped dry-pack sun-dried tomatoes

2 tablespoons lemon juice

1 teaspoon dried basil leaves

¼ teaspoon salt

¼ teaspoon pepper

2 cups chopped broccoli florets, or frozen chopped broccoli, partially thawed and drained

2 tablespoons minced fresh parsley

2 tablespoons freshly grated Parmesan cheese

2 tablespoons sliced or slivered almonds, toasted

Place quinoa in a fine mesh sieve and rinse well; set aside to drain.

Heat olive oil in a 3-quart saucepan over medium-high heat. Add onion and garlic and cook, stirring frequently, until onion is tender.

Stir in stock, water, sun-dried tomatoes, lemon juice, basil, salt and pepper. Cover and heat to a boil.

Stir in quinoa. Cover, reduce heat to low and simmer 10 to 15 minutes, or until thickened and most of the water is absorbed.

Increase heat to medium. Stir in broccoli. Cover and cook 5 to 7 minutes or until broccoli is crisp-tender, stirring occasionally.

Spoon into serving bowl. Garnish with parsley, Parmesan and almonds.

Yield: Serves 8.

Approximate nutritional analysis per serving: 148 calories, 25 percent of calories from fat, 4 grams fat (1 gram saturated), 1 milligram cholesterol, 25 grams carbohydrates, 6 grams protein, 348 milligrams sodium, 3 grams dietary fiber.

Whole-Grain Vegan Cornbread

1 cup cornmeal

1 cup white whole-wheat flour

¼ cup evaporated cane juice sugar (regular sugar can be substituted)

1 tablespoon baking powder

¾ teaspoon salt

1/8 teaspoon xanthan gum (optional but improves the texture slightly, helps the cornbread bind together better)

1 cup soymilk, almond milk, or milk of choice

1/3 cup canola oil

1 tablespoon arrowroot powder or cornstarch, mixed with 4 tablespoons water

Preheat oven to 400 degrees. Grease an 8-inch square baking dish. Mix all of the dry ingredients together. Then fold the wet into the dry. Pour into the baking dish and bake for 20 minutes.

Yield: Serves 4 to 6.

Five-Grain Cream Waffles

1 cup multigrain flour mix, see note

1 cup whole-grain pastry flour

¼ cup sugar

2 teaspoons baking powder

¾ teaspoon baking soda

½ teaspoon coarse salt

3 eggs

2 cups whipping cream

½ stick (¼ cup) butter, melted

Turn waffle iron to highest setting. Sift all dry ingredients into a large bowl.

Whisk eggs and cream together. Pour into dry ingredients. Gently fold mixtures together until batter is thick and pillowlike, with large pockets of deflated bubbles on surface.

Brush waffle iron generously with butter. Ladle on ½ cup batter; close. Remove waffle with fork when indicator light shows it's done, 4 to 6 minutes. Repeat.

Note: For multigrain flour mix, mix in a bowl 1 cup each whole-wheat flour, oat flour and barley flour; ½ cup each millet flour and rye flour. Whisk. The multigrain flour mix gives these waffles their complex flavor. Two cups of cream make the batter delicate and keep the waffles moist. Serve with the best maple syrup you can find and a knob of good butter.

Yield: Serves 12.

Approximate nutritional analysis per serving: 274 calories, 67 percent of calories from fat, 20 grams fat (12 grams saturated fat), 118 milligrams cholesterol, 19 grams carbohydrates, 5 grams protein, 253 milligrams sodium, 2 grams fiber.

Sand Cookies

1¾ cups whole-wheat flour

¾ cup plus 2 tablespoons confectioners' sugar

¾ teaspoon coarse salt

1½ sticks (¾ cup) unsalted butter, at room temperature

Place 2 racks in upper and lower thirds of oven; heat to 350 degrees. Rub 2 baking sheets with butter. Sift dry ingredients onto board or countertop; mix. Add butter; rub in butter with the heel of your hand to make a crumbly dough. Knead dough together a few times.

Pinch off 1-tablespoon pieces of dough; roll into balls. Set each on countertop; gently flatten the ball into a circle, about ¼-inch thick. Repeat with remaining dough.

Transfer cookies to buttered baking sheets, leaving 1 inch between them. Bake, rotating pan halfway through, until edges are dark golden, 20 minutes. Cool briefly on pan; transfer to racks to cool completely.

Yield: 18 cookies.

Approximate nutritional analysis per cookie: 130 calories, 53 percent of calories from fat, 8 grams fat (5 grams saturated), 20 milligrams cholesterol, 14 grams carbohydrates, 2 grams protein, 82 milligrams sodium, 1 gram fiber.

Wheat Berry Salad with Curry Vinaigrette


5 tablespoons fresh lemon juice

2 tablespoons red wine vinegar

1 tablespoon curry powder

1 tablespoon packed freshly grated ginger (about a 1-inch piece grated)

1 large garlic clove, minced or pressed

1 teaspoon sea salt

Freshly ground black pepper to taste

½ cup extra virgin olive oil


8 cups water

1½ cups whole-grain wheat berries

3 teaspoons red wine vinegar

1 pound red beets, washed, stems and roots cut off

1 tablespoon extra virgin olive oil

Sea salt

Freshly ground black pepper

1 cup finely diced red onion

4 celery stalks, cut in ¼-inch thick slices

½ cup dried cranberries or dried tart cherries

½ teaspoon. ground cinnamon

½ cup toasted, coarsely chopped pecans

Directions for the Curry Vinaigrette: In a small bowl, whisk together the lemon juice, vinegar, curry powder, ginger, garlic, salt and pepper. Add the oil in a slow steady stream, whisking to blend and form an emulsion. Set aside until ready to use.

Yield: About 1 cup.

In a large saucepan, combine the 8 cups of water with the wheat berries and bring to a boil over high heat. Lower the heat to a simmer and cook uncovered for 35 minutes, until the wheat berries are tender but still chewy. Drain the wheat berries in a colander, then place them into a large bowl. Pour the vinegar over the hot wheat berries and toss, coating evenly. Seat aside to cool to room temperature.

Heat the oven to 375 degrees. Halve the beets, cutting them into roughly the same size. Toss with the olive oil, sprinkle with salt and pepper, and place cut side down on a baking pan lined with foil. Roast for 30 to 35 minutes, until soft when pierced with a fork.

When the beets are roasted, remove the pan from the oven and set aside just until the beets are cool enough to handle. Using a small paring knife or your fingers, peel the skin off the beets, and then cube the beets into ½-inch pieces. Set aside in a glass bowl until ready to use.

Toss the onion, celery, dried cranberries or cherries, and cinnamon into the bowl with the wheat berries. Pour the Curry Vinaigrette over the salad, tossing gently to combine. Just before serving, add the pecans and the beets. For best flavor, serve at room temperature.

Yield: Serves 6 or more.

Red Quinoa with Green Beans and Tomatoes

2 cloves garlic, chopped finely

½ small onion or shallot, sliced

1 cup red quinoa

¼ cup dry white wine

2 cups vegetable or chicken stock (at room temperature)

1½ cups green beans, sliced into 1-inch lengths

1 15-ounce can diced tomatoes, drained well

½ teaspoon thyme, dried

3 tablespoons fresh lemon juice

Olive oil

Saute garlic and onion with olive oil in a skillet for about 3 minutes, until onion is tender. Add red quinoa and stir until well coated. Add wine and stir for about 1 minute.

Add vegetable stock, green beans, tomatoes and thyme. Cover, bring to boil, then lower heat and cook until beans and quinoa are soft, stirring occasionally, about 20 minutes.

Remove lid and let cook another 5 minutes to finish absorbing most of the liquid. Season to taste with lemon juice.

Yield: Serves 4.

Hot Millet Amaranth Cereal

2½ cups water

½ cup millet, toasted

½ cup amaranth, toasted

Place millet and amaranth into a dry skillet over medium heat and stir until the grains begin to crackle and release their nutty aroma, about 5 minutes.

In a saucepan over medium heat, bring water to a boil. Add toasted millet and amaranth in a steady stream, stirring constantly. Return to a boil. Reduce heat to low. Cover and simmer until grains are tender and liquid is absorbed, about 25 minutes.

Serve hot, with milk and sugar, honey or maple syrup. Top with dried fruits and chopped nuts, such as raisins, cranberries, pecans or almonds, if desired.

Yield: Serves 6.

Wild Rice Soup

2 tablespoons unsalted butter

1 cup finely chopped carrots

2 ½ cups finely diced leeks (white and light green parts)

1 cup finely diced celery

¼ cup all-purpose flour

2 quarts (8 cups) chicken broth

¾ cup wild rice

½ teaspoon salt, or as needed

¾ cup heavy cream, hot

3 tablespoons dry sherry

¼ cup minced chives

3 tablespoons chopped parsley

Clean wild rice before cooking by placing it in a bowl with plenty of cold water. Give rice a stir, then set the bowl aside for a few minutes to let any debris float to the surface. Pour off the water and proceed with the recipe.

Heat the butter in a soup pot over medium heat. Add the carrots, leeks, and celery. Cook until softened, about 5 minutes.

Reduce heat to low, add the flour and stir well. Cook gently for about 3 minutes, stirring constantly.

Add the broth gradually, whisking well with each addition to eliminate lumps. Bring to a simmer.

Add the wild rice and salt. Continue to simmer the soup until the rice is tender, but still chewy, about 45 minutes.

Stir in the heated cream and sherry. Season to taste with salt. Serve in heated bowls, garnished with the chives and parsley.

Yield: Serves 8.

Mushroom Barley Soup

1 tablespoon vegetable oil

1¼ cups small-dice onion

1/3 cup small-dice carrot

½ cup small-dice celery

1/3 cup small-dice parsnip (optional)

3 cups sliced white mushrooms

2 quarts chicken broth (8 cups)

¾ cup pearl barley

½ teaspoon salt, or as needed

½ teaspoon freshly ground black pepper, or as needed

1 tablespoon chopped parsley

2 tablespoons dry sherry or sherry vinegar (optional)

Heat the oil in a soup pot over medium heat. Add the onion and cook, stirring frequently, until golden brown, about 10 minutes.

Add the carrot, celery, parsnip (if using) and mushrooms. Stir well to combine with the onion. Cover the pot and cook over low heat for 3 to 4 minutes.

Remove the cover and add the broth and barley. Bring to a simmer and cook until the barley is tender, about 30 minutes.

Season the soup to taste with salt and pepper. Stir in the parsley. Stir in the sherry or vinegar (if using) just before serving. Serve in heated bowls.

Yield: Serves 8.

Note: Feel free to bolster the flavor of this soup by incorporating your favorite fresh or dried wild mushrooms.

Bean and Farro Soup with Chard

1 cup farro

2 15-ounce cans white beans

3 tablespoons olive oil

1 medium onion, peeled and finely chopped

2 medium cloves garlic, peeled and minced

1 medium carrot, peeled and coarsely chopped

1 rib celery, coarsely chopped

1 sprig (4 inches) fresh rosemary

1 14.5-ounce can diced tomatoes

4 cups reduced sodium, reduced fat vegetable or chicken broth

2 cups chopped chard leaves

½ teaspoon salt

¼ teaspoon freshly ground black pepper

Rinse the farro in a sieve, then soak in lots of water to cover overnight. Or put farro in a pot, cover with water and bring to a boil. Reduce heat and simmer 15 minutes. Remove from heat and set aside 1 hour. Drain well.

Puree 1 can of beans with its liquid in a food processor or blender. Drain the other can of beans, rinsing well. Set both aside.

Pour the olive oil in a heavy 6-quart pot and heat on medium heat. Add onion and saute 4 minutes. Add garlic, carrot, celery and rosemary; saute 8 minutes or until vegetables begin to soften. Stir in farro, undrained tomatoes, bean puree and whole beans, and broth. Bring to a boil, reduce the heat and simmer 15 minutes. Stir occasionally. Add chard, salt and pepper. Continue cooking an additional 15 minutes. Test farro for doneness. It should be softened but still have some texture. Remove rosemary stem before serving.

Yield: Serves 6.

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