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Recipes For Grains

by Staci Hendrickson

Grains, both whole and refined, offer almost unlimited possibilities in the kitchen. If you don't like the heavier texture that may occur in whole-grain baked goods, use half whole and half refined flour.

Bountiful Black Bean Bulgur

1 cup dry bulgur wheat

2 1/2 cups water

1 12 oz can chick peas, drained

1 12 oz can black beans, drained

1/4 cup chopped green onions (sauteed in oil)

1 cup chopped, peeled and seeded cucumber

1 cup chopped red pepper

1 tsp. cumin

1 tsp. Tabasco Sauce

salt to taste

2 Tbsp. chopped fresh cilantro

Soak bulgur in water 8-12 hours. Drain off excess liquid. Combine sauteed green onions with all other ingredients in large stir-fry pan and cook until just hot. Garnish with fresh cilantro.

Source: Kansas Wheat Commission

Apricot Oat Bran Muffins

2 cups oat bran

1/4 cup packed brown sugar

1 Tbsp. baking powder

2 egg whites

1 cup buttermilk

1/3 cup molasses

1 large apple, peeled and grated

3/4 cup finely chopped dried apricots

Preheat oven to 400F. Spray six large, 3" muffin cups with no-stick spray. In a large bowl, stir together the oat bran, brown sugar and baking powder. Make a well in the center of the mixture. In another bowl, beat the egg whites until foamy. Stir in the buttermilk and molasses. Add the buttermilk mixture to the oat-bran mixture and stir just until moistened. Fold in the fruit. Spoon the batter into the prepared cups, filling each 3/4 full. Bake for 18 to 20 minutes. Cool the muffins in the muffin cups for 5 minutes then remove and cool on wire rack.

Source: Healthy Homestyle Cooking, Evelyn Tribole

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