tasty,healthy whole grains

prepared by Gayle Lewis | photos by Jodi Miller

Adding whole grains to your diet is a wise and tasty choice. Whole grains are cereal grains that contain the entire grain kernel — the bran, germ and endosperm, in contrast to refined grains which retain only the endosperm. Here is a list* of the more common whole grains likely to be found in a grocery or health food store: amaranth, barley, brown rice, bulgur (cracked wheat), whole-wheat pasta or couscous, flaxseed, millet, oats, quinoa, rye, spelt, wheat berries and wild rice.
*From Harvard Health Publication

Changes are coming!
The November/December issue will feature Ohio dairy farms that are also producing cheese. Watch for new recipes from Marilou Suszko, “From My Ohio Kitchen” contributor from the Our Ohio TV series.

To comment on this article e-mail info@ourohio.org, or log on to facebook.com/OurOhio or twitter.com/OurOhio.

Reece’s Granola
2¾ cup old-fashioned oats, not instant
½ cup Grapenuts cereal
1 cup walnuts
1 tablespoon vanilla
1 tablespoon cinnamon
½ teaspoon salt
¹⁄³ cup brown sugar
1 cup maple syrup or maple pancake syrup
½ cup dried cranberries
½ cup coconut

Preheat oven to 325 degrees. Mix all ingredients except dried cranberries and coconut in a large bowl. Place mixture in greased 13-inch by 9-inch pan. Bake for 40 minutes; stirring once halfway through cooking time. Remove from oven. Cool in pan for 10 to 15 minutes without stirring, then stir in dried cranberries and coconut. Store in airtight containers. Serve with fresh berries or yogurt.

Submitted by Alyssa Lewis, New Albany

Thai Peanut Noodles
8 ounces Soba noodles or whole wheat angel hair pasta
1 cup crinkle cut carrots
2 cups frozen shelled edamame
1 cup snow peas, trimmed and halved lengthwise
½ cup Thai peanut sauce
2 tablespoons creamy peanut butter
2 tablespoons soy sauce
chopped fresh cilantro, to taste
coarsely chopped peanuts, to taste

Bring lightly salted water to a boil in a large saucepan. Add noodles and carrots; return to boiling and cook 5 minutes. Stir in edamame and snow peas; cook uncovered for 3 to 5 minutes or until noodles and vegetables are tender. Drain and return to saucepan. In a bowl, mix together peanut sauce, peanut butter and soy sauce until smooth. Stir peanut sauce into the pan with noodles and vegetables. Sprinkle with cilantro and peanuts.

Submitted by Kerry Phillips, Fredericktown

Chicken and Wild Rice Casserole
1¹⁄³ cups cooked wild rice
4½ tablespoons butter
5 tablespoons flour
3½ cups chicken broth
3 tablespoons shallots, minced
1 pound mushrooms, thinly sliced
1 cup heavy cream
¹⁄8 teaspoon nutmeg
1½ tablespoons lemon juice
3 cups chicken breasts, cooked and cubed
1 cup dried cranberries or cherries

Preheat oven to 400 degrees. In a heavy saucepan melt 3½ tablespoons of butter over moderately low heat. Add flour and cook, whisking for 3 minutes. Add broth, bring mixture to a boil, and simmer, whisking occasionally for 15 minutes. While sauce is simmering, in a skillet cook shallots and mushrooms in the remaining
1 tablespoon of butter over moderate heat, stirring occasionally, until most of the liquid is evaporated. Add mushroom mixture to sauce and stir in cream, nutmeg, lemon juice, chicken, cranberries or cherries, rice, and salt and pepper to taste. Transfer mixture to a 13-inch by 9-inch baking dish and bake covered for 20 minutes. Uncover, bake casserole for additional 15 to 25 minutes, or until most of the liquid has been absorbed. Garnish casserole with additional cherries or cranberries.

Submitted by Sharon Smith Redick, Worthington

Healthy Lots of Apples Cake
1 cup flour
1 cup whole wheat flour
1 cup sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon cinnamon
5 cups apples, peeled and chopped
½ cup canola oil
¼ cup honey
1 teaspoon vanilla
2 eggs
1 cup chopped walnuts

Glaze:
1½ cups powdered sugar
½ teaspoon cinnamon
1 to 2 tablespoons milk
½ cup chopped walnuts

Preheat oven to 350 degrees. Generously grease and flour a 10-inch Bundt cake pan. Combine all cake ingredients except walnuts. Beat 3 minutes at medium speed. Stir in nuts. Pour into a prepared pan. Bake 50 to 60 minutes until cake tester inserted in center comes out clean. Cool in pan 30 minutes. Invert onto serving plate. Cool completely.
Combine all glaze ingredients except nuts. Blend until smooth. Spoon over cooled cake. Sprinkle with walnuts. May omit glaze and serve with vanilla ice cream.

Submitted by Nancy Daugherty, Cortland

Beef, Barley and Veggies (One pan dinner)
1 pound lean ground beef
8 ounces sliced mushrooms
½ cup chopped onion
1 clove garlic, crushed
1 15-ounce can beef broth
½ cup quick cooking barley
½ teaspoon salt
¼ teaspoon pepper
1 cup frozen peas
1 cup thin sliced carrots
1 teaspoon grated lemon peel, fresh or frozen
In large skillet, brown together beef, mushrooms, onions and garlic. Drain off drippings. Stir in broth, barley, salt and pepper. Bring to a boil. Reduce heat to medium low, cover and simmer 10 to 15 minutes. Add peas and carrots; continue to cook about 10 minutes until barley is tender and liquid is absorbed. Stir in lemon peel. Makes 4 servings.

Submitted by Corinne Rickabaugh, Shreve