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Recipes with Whole Wheat Pasta

Happy MDW! Here Are Your Favorite Classic Recipes Made Vegan

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Planning the perfect spread for Memorial Day Weekend? We have you covered with these seven plant-based recipes that are easy to make and healthier versions of the classics we all grew up with, keeping the taste but losing the bad stuff. For the complete grilling guide to plant-based burgers, dogs, sausages, and skewers, check out the best vegan options here.

Before your guests arrive make a signature cocktail to greet them with. We love a fresh twist on the classic Salty Dog, that adds grapefruit and rosemary to the mix, which you can make with vodka or gin. This cocktail is refreshing on a hot day and has a tangy citrus kick but is not too sweet, so you can save your sweet treat for dessert.

Whether you’re headed to a BBQ or hosting the get-together, a classic potato salad is a must-have side dish and with this recipe, anyone with a dairy allergy can dive right in because we swapped mayonnaise for Veganaise, a creamy dairy-free blend of vegetable oils . Our second most popular side dish is a dairy-free baked mac and cheese with crispy breadcrumbs that complement the cauliflower nuggets perfectly. Everyone loves this cheesy dish, including children!

Pasta salad is a backyard BBQ favorite. Prepare and serve our bruschetta pasta salad recipe in a large bowl with serving spoons for everyone to help themselves. Next to your pasta dish, enjoy bite-size cauliflower nuggets with a side of ketchup or mustard. This is the perfect dish if you’re trying to eat healthily but still want to enjoy the foods you love.

For the best part of the night, enjoy a cheerful and bright spread of homemade desserts that are healthier for you than the real thing since none of them include dairy. Your dessert menu includes homemade cashew milk ice cream, blueberry pie, and a photo-worthy fruit tart. Enjoy your holiday weekend with fun, creative, plant-based recipes you haven’t tried before.

Your Drink of the Weekend: Rosemary and Grapefruit ‘Salty Dog’ Cocktail

When you want something refreshing to sip on in the sun, reach for this sweet and sour grapefruit and rosemary cocktail mixed with gin or any of your favorite liquor. This drink is also known as “Salty Dog,” which refers to sailors who spent a long time at sea in the 1920s. Throw out this fun fact at your BBQ party!

Recipe Developer: Natalie Penney, @natalie.naturally

Grapefruit and Rosemary Cocktail

Serves 2

Ingredients

  • 150ml/ 5oz. of Hendricks Gin or any other brand
  • 3 sprigs rosemary
  • Juice of 2 ruby/pink grapefruit
  • 2 tbsp. salt
  • 1 lemon wedge
  • 1 slice of grapefruit to garnish
  • ½ cup ice

Instructions

  1. Place the salt onto a little plate.
  2. Rub the lemon on the rims of the glasses, and dip into the salt to coat the rim, set aside.
  3. In a shaker add a small handful of ice cubes, the juice from the grapefruit, a few rosemary leaves, and the gin.
  4. Shake vigorously till combine and icy cold.
  5. Pour into your glasses and garnish with the grapefruit slices and rosemary sprigs.

Your Side Dishes: Dairy-Free Baked Mac and Cheese and Potato Salad  

For your first side dish, make this dairy-free mac and cheese to complement your cauliflower nugget entree. The breadcrumbs add a nice texture while the goey, cheesy sauce melts in your mouth. Children will be the first to help themselves!

Recipe Developer: Britt Berlin, @the_bananadiaries

Prep: 20 Minutes

Cook: 35 Minutes

Total Time: 55 Minutes

Vegan Baked Mac and Cheese

Yields 8

Ingredients

  • 16 ounces pasta (chickpea pasta for protein, GF pasta if needed for GF)
  • 1 1/3 cups dairy-free milk (recommended: oat milk or coconut milk)
  • 1/2 cup vegan shredded cheese
  • 1/2 cup nutritional yeast
  • 1/4 cup vegan butter, melted
  • 2 tbsp arrowroot starch or cornstarch
  • 1 tsp Dijon mustard
  • 1 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Optional: 2 tbsp plain pea protein
  • 2/3 cup rolled oats
  • More sea salt to taste

Instructions

  1. Preheat the oven to 350F and grease a large casserole dish with a tbsp olive oil or vegan butter.
  2. Cook the pasta according to directions. Once cooked, drain the pasta and pour the pasta into the casserole dish. Set aside.
  3. In a medium saucepan, heat the dairy-free milk with nutritional yeast, melted vegan butter, dijon custard, sea salt, garlic powder, and onion powder. Once the mixture begins to boil reduce to medium-low heat. Remove 3-4 tbsp of the mixture and place it into a small bowl along with the arrowroot powder. Mix the mixture until it forms a paste, and then add it back to the saucepan, mixing until the paste combines with the dairy-free milk mixture.
  4. Add in the vegan shredded cheese and stir until completely melted. Once melted, pour the cheese mixture over the pasta and mix with a wooden spoon until the pasta is completely coated.
  5. In a food processor or blender, pulse the oats until they’re rustic powder. Sprinkle the ground oats over the mac and cheese, along with a pinch of sea salt.
  6. Place the casserole dish into the oven and bake for 30-35 minutes, or until the oats have cooked to a light golden color.
  7. Remove from the oven and allow the casserole dish to cool for 5-10 minutes. Serve warm and enjoy! Store leftovers in an airtight container in the fridge for up to 4 days.

Potato salad is that one dish served at every backyard barbeque. This recipe is healthier than many traditional potato salads since we ditch the dairy and added sugar. Prepare the salad in a big bowl with two serving spoons, add salt and pepper on the side for taste.

Recipe Developer: Lauren, @flora_and_vino

Prep Time: 1 hour

Cook Time: 30 minutes

Total Time: 1 hour and 30 minutes

Vegan Potato Salad

Yield 6-8 servings

Ingredients

  • 2 1/2 lbs. Yukon gold potatoes, scrubbed
  • 1/2 cups celery, diced
  • 1/2 cup green onions (green parts only), diced
  • ½ cup sweet bell pepper, diced
  • ¼ cup dill, chopped

Potato Salad Dressing:

  • 1/2 – 3/4 cup vegan mayonnaise (store-bought or cashew mayo)
  • 1 heaping TBSP Eden Foods Yellow Mustard
  • ½ lemon, squeezed
  • Himalayan sea salt
  • Black pepper

Instructions

  1. Wash and scrub the potatoes and place them in a large pot. Cover with 1 1/2 inch of water, and add a generous pinch of salt.
  2. Bring to a boil, reduce heat to a gentle boil and cook about 15 – 20 minutes, until potatoes are just fork-tender. Drain potatoes and cool slightly.
  3. Once cooled, gently peel the skin away. Cut the potatoes into 1/2 inch cubes and place them in a large mixing bowl.
  4. While potatoes are cooking and/or cooling, prepare the green onion, celery, bell pepper, and dill. Add to the bowl with the diced potatoes and set aside.
  5. In a small bowl, combine the mayo, mustard, Himalayan sea salt, and black pepper, and mix well. If the dressing is too thick, add a squeeze of lemon. If the dressing is too thin, add a little more mayo.
  6. Pour the dressing over the potato and vegetables in the large mixing bowl and toss to combine. Season with Himalayan sea salt and black pepper.
  7. Transfer the bowl to the refrigerator to chill for an hour or so before serving.
  8. Garnish with fresh dill. Store leftovers in an airtight container in the refrigerator for 3-5 days.

Your Main Dishes: Bruschetta Pasta and Cauliflower Nuggets

This bruschetta pasta salad is loaded with fresh ingredients like tomatoes, red onions, and basil that go perfectly with a pasta salad. Not to mention, this recipe requires minimal effort so you can get this done in less than half an hour.

Recipe Developer: JD Raymundo, @the_little_almond

Vegan Bruschetta Pasta Salad

Prep Time: 5 Min

Cook Time: 10 Min

Total Time: 15 Min

Servings: 4-6 People

Ingredients

  • 3 Cups Pasta Noodles
  • 5 Medium Tomatoes, diced
  • ¼ Cup Red Onions, diced
  • 2 Green Onions, diced
  • 2 Cloves Garlic, minced
  • ½ Cup Vegan Parmesan
  • 1 Tbsp Olive Oil
  • 2 Tbsp Balsamic Vinegar
  • A handful of basil, roughly chopped
  • Salt and pepper to taste

Instructions

  1. Start cooking your pasta noodles as directed on the package. While pasta is cooking, in a bowl add your tomatoes, red onions, green onions, garlic, vegan parmesan, olive oil, balsamic vinegar, and basil. Toss it together until it’s evenly mixed.
  2. Once your pasta noodles are cooked, drain them and add them to a large bowl. Add your bruschetta mixture to your pasta and toss until it’s well mixed together Add salt and pepper to taste. Cover the bowl and chill in the fridge for 15 minutes.
  3. Once chilled, you can serve it right away. Garnish with extra basil, parmesan, and a light drizzle of olive oil. Enjoy!

Finger food is an easy way to serve your guests while they dance and enjoy the music. Serve these nuggets as an entree or pass them out as small appetizers with a side of ketchup and mustard. Or, serve them at the kids’ table and they’ll be gone in 5 seconds!

Recipe Developer: Britt Berlin, @the_bananadiaries

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Total Time: 30 Minutes

Cauliflower Nuggets

Yield 5

Ingredients

  • 16 ounces cauliflower rice (plus 1/4 cup water for steaming)
  • 1 1/3 cup cassava flour
  • 1/2 cup pea protein, plain
  • 2 1/2 teaspoons finely ground sea salt
  • 1 tablespoon ground cumin
  • 4 cups Plant Snacks Sea Salt Cassava Root Chips
  • 2 teaspoons coconut oil

Instructions

  1. Preheat the oven to 375F and grease a baking sheet with coconut oil.
    In a medium saute pan, steam the cauliflower rice with the water, covered on medium-low heat. Steam the rice for about 7 minutes or until soft and translucent. Remove from heat and allow the rice to cool for 5 minutes.
  2. Transfer the cauliflower rice to a large food processor. Pulse the food processor until the cauliflower rice becomes a puree.
  3. Add in the cassava flour, pea protein, sea salt, and cumin, and pulse again until the cauliflower mixture becomes a sticky dough. Set aside.
  4. In a large bag or in a blender, smash or blend the Plant Snacks Sea Salt Cassava Root Chips into a bread-crumb texture or a fine powder, whichever you prefer. Transfer the bread crumbs to a large bowl.
  5. Use a spoon to scoop about 2 tablespoons of cauliflower dough and roll it with your hands into a nugget shape. Dip the nugget into the bread crumb bowl, coating both sides evenly. Place the nugget onto the baking sheet and repeat to make 20 nuggets or until you’re finished with the dough.
  6. Place the baking sheet into the oven to bake for 10 minutes. After 10 minutes, carefully flip each nugget onto the other side to continue browning for another 10 minutes.
  7. Remove from the oven and let cool before serving.

Your Dessert Menu: Cashew Milk Ice Cream, Blueberry Pie, Fruit Tart

This homemade cashew milk ice cream is a unique treat that may be a first-timer for you and or your guests. Vegan ice cream isn’t a simple task since it requires a lot of attention. For the first two hours, you need to stir ice cream every 30 minutes so it doesn’t get icy. This chilled treat is well worth the work since it’s a delight to have on a warm spring day.

Recipe Developer: Britt Berlin, @the_bananadiaries 

Cashew Milk Ice Cream

Ingredients

  • 2 cups (420 grams) homemade Cashew milk
  • 1 cup (270 grams) creamy cashew butter
  • 1 cup ( 200 grams) coconut cream (fat from coconut cream can)
  • 1 cup (160 grams) coconut sugar*
  • 1/4 cup (50 grams) coconut oil
  • 2 tbsp vanilla extract or 1/2 tsp vanilla powder (from 1 oz container)

Instructions

  1. In a large food processor, combine all the ingredients until smooth.
  2. Pour the mixture into a container that can be sealed and store in the freezer for 2-3 hours.
  3. For the first 2 hours, every 30 minutes, give the ice cream a stir to make sure that the ice cream doesn’t become icy.
  4. When ready to scoop, allow the ice cream to sit at room temperature for 10-15 minutes, then run a scoop or spoon under hot water to help scoop.
  5. Serve with vegan sprinkles, chocolate chips, homemade peanut butter or cashew butter, fresh berry jam, or more.

For anyone with gluten or dairy allergy, this recipe is perfect since we use GF baking flour, vegan butter, and a homemade vegan “egg” using coconut oil and maple syrup. This blueberry pie is a masterpiece and pairs well with cashew ice cream. Serve them side by side and surprise your guests by telling them the desserts are completely vegan.

Recipe Developer: Britt Berlin, @the_bananadiaries 

Vegan and Gluten-Free Blueberry Pie

Yields 10

Ingredients

Vegan Pie Crust:

  • 3 cups (375 grams) all-purpose flour or gluten-free 1:1 baking flour
  • 2 tbsp coconut sugar
  • 1 tbsp arrowroot starch (or cornstarch)
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • 1 cup (226 grams) vegan butter, cubed
  • 5–7 tbsp chilled water
  • Vegan “egg” wash: 1 tbsp coconut oil, melted + 1 tbsp maple syrup

Vegan Blueberry Pie Filling:

  • 4 cups (600 grams) fresh blueberries
  • 2 tbsp coconut oil or vegan butter, melted
  • 1 tbsp arrowroot starch or cornstarch
  • juice from 1 lime
  • zest from 1 lime

Instructions

  1. Make the vegan pie crust: Add the flour, arrowroot powder, coconut sugar, baking soda, and sea salt to a food processor, and pulse the ingredients together. Then add in the cubed vegan butter to the food processor, and pulse the ingredients until the mixture resembles a sand texture. Place the lid back onto the food processor, and begin to blend again. Remove the top insert from the lid and carefully slowly pour in the water 1 tablespoon at a time until it forms a smooth dough ball. Allow the dough to blend until it forms a large dough ball.
  2. Stop the food processor and remove the dough. Divide the dough in half and place it onto two separate pieces of parchment paper. Form each dough ball into a flat disk. Wrap the dough in the and chill in the fridge for 30 minutes. While the dough is chilling, lightly grease a 9″ pie dish with olive oil and set aside.
  3. Form the pie crust: When the pie crust is ready to be rolled, remove one dough disk from the fridge and allow it to rest for 15 minutes. Sprinkle a piece of parchment paper with flour, as well as the dough disk and a rolling pin. Gently roll the dough to be about 1/4″ thick and 1″ wider than the pie dish edge. See this pie crust video help. Gently drape the pie dough over the pie dish and gently press the dough into the sides of the pie dish. Place the pie crust into the fridge to chill, and remove the second dough disk.
  4. Make the blueberry pie filling: while the second dough disk is resting on the counter and the pie dish is in the fridge chilling, make the blueberry pie filling. In a large bowl, combine the blueberries, arrowroot starch, coconut oil or vegan butter, lime juice, and zest together until completely mixed. Remove the pie dish from the fridge and gently pour the blueberry filling into the pie dish. Place the pie dish back into the fridge and prepare the second dough disk.
    Make the lattice crust: Roll the second dough out like in step 3. To make the lattice, measure 9″ in length (if using a 9″ pie dish) and 1″ in width for each strip of the lattice. Measure out 8-12 strips, depending on how many you want to go across each side. Remove the pie dish from the fridge again and begin to make your lattice. Drape half of the strips in one direction over the pie. Do not seal off the lattice yet. Now begin to weave the other strips going the opposite direction, lifting up every other strip to cover the opposite strip. Gently tuck the pie pieces under the edges of the pie crust.
  5. Place the pie dish into fridge again and preheat the oven to 400F.
    Once the oven is preheated, make the vegan “egg” wash by mixing together the melted coconut oil and maple syrup. Use a pastry brush to brush the mixture over the top of the pie crust. Place the pie dish onto a baking sheet and gently cover with aluminum foil.
  6. Place the blueberry pie into the oven to bake for 25 minutes covered. Then remove the cover and reduce the heat to 350F. Bake the blueberry pie for an additional 25-30 minutes.
  7. The crust should look lightly golden, and the blueberries moist. Remove the blueberry pie from the oven and allow the blueberry pie to cool for 10 minutes at room temperature and then set completely in the fridge for 3 hours. Serve a la mode and enjoy!

Fruit tarts are a summer staple and an easy dessert to whip together for a backyard party. A traditional fruit tart contains dairy and eggs but this recipe is 100% vegan and is guaranteed to brighten up your table of desserts.

Recipe Developer: Nico & Louise, @theplantbasedschool

Prep Time:15 mins

Cook Time: 30 mins

Resting Time: 15 mins

Total Time: 1 hour

Fruit Tart with Vegan Custard

Serves 10 people 

Ingredients

For the shortcrust pastry base

  • 3 cups whole grain flour (375 grams)
  • 0.9 cup sugar (190 grams)
  • 0.4 cup sunflower oil (75 grams)
  • 0.20 cup coconut oil (30 grams)
  • 0.4 cup of cold water (90 grams)
  • Zest of half lemon
  • 1 tbsp vanilla sugar (8 grams)
  • 2.5 tsp baking powder (9 grams)
  • 1 pinch salt

For the vegan custard

  • 3 cups unsweetened soy milk (690 grams)
  • 6 tbsp cornstarch (70 grams)
  • 5 tbsp sugar (100 grams)
  • 1 pinch turmeric
  • zest of 1 lemon
  • vanilla extract

For the fruit topping

  • 8 strawberries
  • 2 kiwis
  • 1 nectarine
  • 5 cherries
  • 9 raspberries
  • 9 blueberries
  • 9 mint leaves

Instructions

  1. In a saucepan, whisk together the milk, cornstarch, sugar, turmeric until well-combined
    fruit tart.
  2. Add the lemon zest, or thin lemon peel, making sure you only use the yellow part of the lemon and not the white flesh under the skin. That part is bitter.
  3. Set the saucepan on high heat and bring to a simmer while whisking continuously. Keep stirring fast and vigorously to avoid any lumps. Stop when you reach your desired consistency. If you like a smooth custard you should pass it through a sieve halfway through this step to filter out the lemon zest.
  4. Let cool the custard at room temperature. Whisk occasionally to prevent the formation of skin on the surface. If you want to cool it down faster, you can submerge the pan in cold water while whisking until the custard is cold.
  5. In a bowl, add lemon zest, vanilla extract, sunflower oil, coconut oil, water, salt, sugar, and stir well. Add the whole grain flour and the baking powder all at once and mix with a spoon. When the dough comes together, mix a few more times with your hands until smooth. Don’t over-mix. Shape the dough into a ball.
  6. Wrap in foil and let rest in the fridge for an hour, or in the freezer for 15 minutes. This is a very important step as the dough needs to cool down or else it will be very hard to roll.
    Prep the pie dish by greasing it with some oil. We use a 10 inch (24 cm) pie dish. 9 inch is easier if it’s your first pie. Then dust it with some flour. This will make it easier to remove the tart once baked.
  7. Start flattening the dough, first with your hands, then with the help of a rolling pin.
  8. Make it 1/8 of an inch thick (4mm). Also, make sure you sprinkle your rolling pin and your work table with some flour. You need to work fast here as you want to keep the dough as cold as possible so that it’s easier to move.
  9. Roll the dough around the rolling pin and carefully unroll it over the pie dish.
  10. Make sure the dough covers the whole dish and fits in it tightly. With a fork, make some holes into the base of the tart. Pour your homemade custard into the dish and spread it around evenly with a spoon.
  11. Bake at 360˚F / 180C for about 30 min. The tart is ready when slightly golden on top. Let the tart cool down completely before adding the fruit on top.

Recipes with Whole Wheat Pasta

Guiding the way to thrive

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Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains

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By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel

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I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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