ONLINE EXTRA: Going for the Grains

Curried Quinoa Salad

2 cups water

1 cup quinoa

2 teaspoons curry powder or garam masala

8 green onions, chopped

2 15-ounce cans chickpeas, rinsed, drained

2 cups shredded carrots

½ cup dried cranberries

Yogurt-cumin dressing, recipe below

Heat the water to a boil in a large saucepan. Add the quinoa and curry powder; lower heat to a simmer. Cover pan; cook 20 minutes. Meanwhile, combine the green onions, chickpeas, carrots and cranberries in a large bowl; arrange on top of quinoa, or stir all ingredients together. Serve drizzled with dressing.

Yogurt-cumin dressing: Combine 1 cup plain nonfat yogurt, ½ cup chopped fresh cilantro, 3 teaspoons lemon juice, 1 teaspoon each grated lemon zest and hot chili sauce and ¼ tea-spoon ground cumin in a small bowl; refrigerate before serving.

Yield: Serves 4.

Approximate nutritional analysis per serving: 531 calories, 11 percent of calories from fat, 6 grams fat (1 gram saturated), 5 milligrams cholesterol, 100 grams carbohydrates, 20 grams protein, 756 milligrams sodium, 16 grams fiber.

Lamb Ragout Over Whole Grains

4 cups water

1 cup spelt

½ teaspoon salt

2 tablespoons extra-virgin olive oil

2 carrots, chopped in ½-inch pieces

12 red pearl onions, blanched, skins removed

2 cups cubed cooked lamb

1 14½-ounce can chicken broth or ½ cup lamb pan drippings and 1 cup broth

½ teaspoon salt

½ cup plain yogurt

Freshly ground pepper

Heat water, spelt and salt to a boil in medium saucepan over medium-high heat. Reduce heat to low; cook, stirring occasionally, until tender, about 25 minutes.

Meanwhile, heat oil in a Dutch oven over medium high-heat. Add carrots; cook 5 minutes. Add onions; cook 5 minutes. Add lamb; cook until heated through, 2 minutes. Add broth and salt; reduce heat to medium-low; cook, stirring occasionally, until heated through, about 5 minutes.

Remove from heat; stir in the yogurt and pepper to taste. Drain spelt; divide among shal-low bowls. Spoon lamb mixture on top.

Yield: Serves 4.

Approximate nutritional analysis per serving: 422 calories, 34 percent of calories from fat, 17 grams fat (5 grams saturated), 56 milligrams cholesterol, 46 grams carbohydrates, 26 grams protein, 994 milligrams sodium, 2 grams fiber.

Double Broccoli Quinoa

3 cups cooked quinoa

5 cups raw broccoli, cut into small florets and stems

3 medium garlic cloves

2/3 cup sliced or slivered almonds, toasted

1/3 cup freshly grated Parmesan

2 big pinches salt

2 tablespoons fresh lemon juice

¼ cup olive oil

¼ cup heavy cream

Optional toppings: slivered basil, fire oil, sliced avocado, crumbled feta or goat cheese

Heat the quinoa and set aside.

Barely cook the broccoli by pouring ¾ cup water into a large pot and bringing it to a sim-mer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto, puree 2 cups of the cooked broccoli, the garlic, ½ cup of the almonds, Parmesan, salt and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.

Just before serving, toss the quinoa and remaining broccoli florets with about ½ of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pesto a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, a drizzle of the chili oil and some sliced avocado or any of the other optional toppings.

Yield: Serves 4 to 6.

Barley Risotto with Asparagus and Shiitakes

12 ounces asparagus

2½ cups reduced-sodium chicken broth, or vegetable broth

1 tablespoon extra-virgin olive oil

1 bunch scallions, (white and light green parts), chopped (3/4 cup)

4 ounces shiitake mushrooms, stems removed, caps thinly sliced

1 cup quick-cooking barley

½ cup dry white wine

½ cup freshly grated Parmesan cheese

Salt and freshly ground pepper, to taste

Snap off ends of asparagus stalks. Peel asparagus stalks with a vegetable peeler; cut into 1 ½-inch lengths. Steam until just tender, about 3 minutes. Set aside.

Bring broth to a simmer in a saucepan or in the microwave; keep warm. Heat the oil in a heavy, wide pan over medium heat. Add scallions and shiitakes and cook, stirring occasion-ally, until tender, 3 to 4 minutes. Add barley and stir for 1 minute. Add wine and stir until evaporated, about 1 minute.

Add about ½ cup of the hot broth and cook, stirring frequently, until most of the liquid has been absorbed. Continue cooking, adding enough broth, ½ cup at a time, and stirring fre-quently, until the barley is just tender and the mixture has a slightly saucy consistency, about 10 minutes. Remove from the heat and stir in the cheese and the reserved asparagus. Season with salt and pepper and serve.

Yield: Serves 4.

Approximate nutritional analysis per serving: 275 calories, 8 grams fat (3 grams saturated), 12 milligrams cholesterol, 37 grams carbohydrates, 13 grams protein, 6 grams fiber, 392 milli-grams sodium, 368 milligrams potassium.

Mushroom Barley Soup

2 teaspoons extra-virgin olive oil

1 teaspoon butter

2 cloves garlic, minced

1 medium carrot, peeled and finely chopped

1 stalk celery, finely chopped

1 small onion, finely chopped

8 ounces mushrooms, chopped

1½ teaspoons chopped fresh thyme

1/8 teaspoon salt, or to taste

¼ teaspoon freshly ground pepper

¼ cup Marsala, or cream sherry (see note)

1 14-ounce can vegetable broth, or reduced-sodium chicken broth

1 cup water

¼ cup quick-cooking barley

Heat oil and butter in a large saucepan over medium heat. Add garlic, carrot, celery, on-ion, mushrooms, thyme, salt and pepper and cook, stirring, until the vegetables release some of their juices, about 3 minutes. Increase heat to medium-high and continue to cook, stirring often, until most of the liquid has evaporated, about 3 minutes.

Add Marsala (or sherry) and cook, stirring, until reduced, 1 to 2 minutes. Add broth, water and barley; bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occa-sionally, until the vegetables and barley are tender, about 15 minutes.

Make-ahead tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Note: Marsala and cream sherry, fortified wines, are flavorful and economical additions to many sauces. Store opened bottles in a cool, dry place for months.

Yield: Serves 2 (2 cups each).

Approximate nutritional analysis per serving: 208 calories, 8 grams fat (2 grams saturated), 5 milligrams cholesterol, 32 grams carbohydrates, 6 grams protein, 5 grams fiber, 579 milli-grams sodium, 730 milligrams potassium.

Brown Rice Casserole with Asparagus and Mushrooms

1 cup brown rice, uncooked

2 cups water

1 pound asparagus, cut into 2-inch pieces

½ pound mushrooms, chopped

1 medium onion, chopped

¼ cup pine nuts, toasted

4 eggs

3 cloves garlic, minced

1 teaspoon black pepper

1 teaspoon marjoram

¼ cup grated mozzarella cheese

Butter or margarine (to grease the pan)

Preheat the oven to 375 degrees.

Bring water to a boil in a heavy pot or Dutch oven, then stir in rice. Bring back to the boil, then immediately reduce heat to medium-low to allow rice to simmer gently. Cook, covered, for 30 minutes. Do not open pot while cooking.

When rice has softened, but is not completely cooked, mix it with everything else except the cheese. Pour into a greased 8-inch-by-8-inch baking pan, and sprinkle cheese on top. Bake in preheated 375-degree oven for 20 to 25 minutes.

Curried Chicken and Couscous

4 boneless, skinless chicken breasts

3 tablespoons olive oil

Salt and freshly milled black pepper to taste

1/8 teaspoon cayenne pepper

1 cup green apple, chopped with skin

1 medium onion, chopped

2 cloves garlic, finely chopped

2 teaspoons curry powder

2 teaspoons grated orange zest

1 cup chicken broth

¼ cup raisins

1 tablespoon cornstarch

¼ cup water

2 cups prepared couscous

Cut chicken into 1-inch dice. .

Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat until hot, but not smoking. Add chicken, cayenne pepper and salt and pepper to taste. Cook over medium heat until chicken is no longer pink.

Using a slotted spoon, remove chicken. Set aside. Add remaining tablespoon olive oil, ap-ple, onion, garlic, curry powder and orange zest. Cook over medium heat about 7 minutes or until apple is tender. Stir in chicken broth and raisins. Raise heat and bring to a boil, stir-ring madly and constantly. Mix cornstarch and water to form a paste, being sure cornstarch is well mixed, and add to apple mixture. Boil, stirring, for 1 minute, add chicken and heat through. Serve with prepared couscous.

Yield: Serves 4.

Bulgur Pilaf

¾ cup diced onions

½ cup diced carrots

½ cup diced red or green bell peppers

2 tablespoons olive oil

1½ cups bulgur

3 cups vegetable stock or water

¼ cup toasted ground nuts (optional)

¼ cup chopped fresh parsley

¼ cup chopped fresh basil (1 tablespoon dried)

3 tablespoons chopped fresh spearmint (1½ tablespoons dried)

2 tablespoons chopped fresh lovage or celery leaf (optional)

1 teaspoon soy sauce

¼ teaspoon salt

Freshly ground black pepper

1 cup crumbled feta cheese (optional)

Preheat the oven to 300 degrees.

In an ovenproof skillet large enough to contain all the ingredients, saute the onions, car-rots, and peppers in the oil. When the onions and carrots have just softened, add the bulgur and saute for 1 to 2 minutes, stirring constantly to prevent scorching. Add the rest of the ingredients, except for the cheese, and bring to a boil. Cover and bake for 20 minutes, until all the liquid is absorbed.

Serve topped with the feta cheese if desired.

Yield: Serves 6 (generously).

Wild Rice Crepes with Chili Lime Shrimp

CREPES:

¼ cup wild rice

1 cup chicken, vegetable stock or water

1 tablespoon fresh chives, thinly sliced

2 large eggs

¼ cup milk

1/3 cup all purpose flour

¼ cup melted butter

Salt and pepper to taste

SHRIMP:

1 pound (21 to 25 count) shrimp

2 cloves of garlic, finely minced

1 shallot, finely minced

1 teaspoon fresh ginger, finely minced

1 tablespoon peanut or vegetable oil

¼ cup heavy cream

1 teaspoon chili powder

1 teaspoon lime zest

1 teaspoon fresh lime juice

½ pound queso fresco, shredded

Salt and pepper to taste

Boil the stock or water and add wild rice. Simmer covered for about 45 minutes or until rice is plumped and half the kernels open. Cool.

In a blender, place eggs, milk, flour, the melted butter and salt and white pepper to taste, puree until smooth. Add rice and chives, pulse 2 to 3 times, just enough to incorporate.

Cook 1/8 cup portions of the rice batter in a no-stick fry pan until lightly browned on both sides. Reserve for service.

In a medium saute pan, over medium heat, place the peanut oil, garlic, shallots and ginger. Stir and cook for 2 minutes, add the shrimp and saute for 2 more minutes, then add cream, chili powder, lime zest, and salt/pepper to taste. Simmer for 2 more minutes. Remove from heat, and stir in half the cheese.

To plate up: Lay out crepes, place 1/6 of shrimp in each crepe, roll over, and plate. Sprin-kle remaining cheese over the top and serve immediately

Approximate nutritional analysis per serving: 343 calories, 21 grams fat, 25 grams protein, 13 grams carbohydrates.

Kamut Broccoli Rabe and Sausage Medley

1 bunch broccoli rabe

1 tablespoon olive oil

3 fully cooked Italian-style chicken or turkey sausages, diced

1/3 cup chopped oil-packed sun-dried tomatoes

2 cups cooked kamut grain

Pinch crushed red pepper flakes (optional)

2 teaspoons balsamic vinegar

Salt to taste

Grated Romano cheese, for garnish

Holding the broccoli rabe in a bunch, trim off and discard the root ends. Cut the stems into ¾-inch pieces. Chop the leaves coarsely, attempting to keep florets whole.

Heat the olive oil in a large, deep skillet. Stir in the sausage and cook over medium-high heat, stirring frequently, until the sausage is lightly browned, about 3 minutes. Add ¾ cup water, the tomatoes, cooked kamut and crushed red pepper flakes (if using). Set half of the broccoli rabe on top, cover and cook over high heat for 1 minute, or until it wilts. Add the remaining broccoli rabe, cover and continue cooking until the broccoli rabe is tender, 4 to 7 minutes more. If the mixture becomes dry, add more water.

Stir in the vinegar and salt to taste. Pass the cheese in a bowl at the table for garnish.

Variations: Use kale instead of broccoli rabe.

Best Pumpkin Pie Ever

WHOLE GRAIN PIE CRUST:

1 cup whole white wheat flour

¼ teaspoon baking powder

¼ teaspoon salt

3 tablespoons cold unsalted butter

3 tablespoons canola oil

2 tablespoons orange juice (optional)

2 to 4 tablespoons ice water

PUMPKIN FILLING:

2 large eggs, separated

2/3 cup milk

1 can pumpkin puree (not pie mix), about 15 ounces

1 teaspoon ground ginger

½ teaspoon cloves

¾ teaspoons ground cinnamon

½ teaspoon salt

½ cup sugar

To make the crust:

Preheat oven to 425 degrees. Mix dry ingredients in a large bowl.

Cut the butter in small cubes then work it into the dry ingredients using a pastry blender or a fork, until the dough is crumbly and butter pieces are smaller than peas.

Sprinkle the orange juice over the dough and mix lightly by hand.

Add ice water a little at a time, mixing lightly by hand until the dough hangs together when you grab a handful.

Wet your countertop, and lay out a big square of wax paper. Plunk the ball of dough on the wax paper, squish it a little, and top with a second square of wax paper, then roll out until it’s big enough to fit in an 8- to 9-inch pie pan.

Remove the top piece of wax paper. Turn dough upside down, holding the remaining wax paper, and fit the dough into the pan. Then remove the remaining wax paper.

Turn any overlapping bits of dough under the edges, and crimp with your fingers or with a fork, to make a nice edge.

Poke holes all over the bottom of the crust with your fork, so the bottom won’t puff up dur-ing baking. Then bake for about 10 minutes, until crust is golden brown. You can make the crust the night before, if you’d like.

To make the filling and finish the pie:

Preheat oven to 325 degrees. Cover edge of crust with tin foil, so it won’t overcook.

Separate eggs, with the yolks going into a large bowl and the whites into your mixer bowl.

Combine sugar and spices (last five ingredients) together in a small bowl.

Beat egg whites until soft peaks form.

Combine milk and pumpkin with the egg yolks. Add sugar-spice mix, and mix well.

Fold in egg whites. (That means to mix by turning over spoonfuls, as gently as possible, so all the fluffiness of the egg whites isn’t lost.)

Pour into pie shell, and bake for about 40 minutes, until a knife comes out clean. Serve as is, or with a dollop of whipped cream.

Yield: Serves 8.

Cherry Chocolate Chip Cookies

¾ cup trans-fat free margarine, softened

¾ cup packed brown sugar

2 egg yolks

1½ cups whole wheat or spelt flour

1 teaspoon baking soda

¼ teaspoon salt

1 cup bittersweet chocolate chips or chunks

½ cup dried cherries

In a large bowl, beat the margarine with the brown sugar until well-combined. Stir in egg yolks until smooth. Mix in flour until a stiff dough forms. Fold in chocolate chips or chunks and cranberries. Form into a 3-inch thick log and refrigerate at least one hour or over night.

Preheat oven to 350 degrees. Line two large cookie sheets with parchment paper or coat with cooking spray. Cut dough log into ¼-inch cookies and place on the cookie sheets 1 inch apart. Bake 10 to 12 minutes until cookies begin to firm. Cool on cookie sheet 3 to 4 minutes then remove to a wire rack. Cool completely before storing in an air-tight container for up to 3 days.

Yield: 12 cookies.

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