Grains



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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