Tuesday, September 18, 2018

Jazz Up Whole Grains in Favorite Recipes

September's month-long celebration of whole grains is just the excuse to substitute these for refined grains in favorite recipes.  Whole grains contain disease-fighting phytochemicals and valuable antioxidants as well as B vitamins, Vitamin E, magnesium, iron and fiber.

In this recipe for Italian wedding soup, I substituted whole grain cornmeal for the bread crumbs in the meatballs and whole grain sorghum for the tiny pasta.  The taste and appearance is equal.  The nutrient density is increased.

Italian Wedding Soup

(Makes 4 cups) 

Mix ingredients in bowl of electric mixer.  Drop by 1 tablespoon scoops onto parchment lined baking sheet.  Bake at 375F. for approximately 15 minutes or until interior temperature reaches 165F.
(Makes 40)
8 ounce ground beef
1 egg
2 tablespoon whole grain cornmeal
1/4 teaspoon basil
1/4 teaspoon oregano
1/4 teaspoon thyme

In a saucepan on stove top, saute vegetables in olive oil until soft, 3-5 minutes.
1/3 cup diced onion
1/3 cup diced carrots
1/3 cup diced celery
1 clove garlic, minced
1 1/2 teaspoon olive oil

Add chicken broth and bay leaf.  Simmer for 30 minutes.
2 cups chicken broth
1/2 bay leaf 

Stir in spinach, cooked sorghum and meatballs.  Season with salt and pepper.  Heat to 165F.
1 cup spinach, stems removed
1/2 cup cooked sorghum

To cook sorghum, mix 4 parts water to 1 part dry grain.  Cook in saucepan 25-40 minutes until soft.  1 cup dry sorghum = 3 cups cooked.

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