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THE COMPLETE WHOLE GRAINS COOKBOOK 150 Recipes for Healthy Living by Judith Finlayson Robert Rose February 2008 $24.95/paperback Full-color photographs throughout ISBN-13: 978-0-7788-0178-8 Back to book information

Here's a hearty meal in a bowl that makes a delicious lunch or light supper any time of the year. Wheat berries combined with legumes and leafy greens, such as kale or Swiss chard, make a soup that is equally delicious and nutritious, containing a very high amount of dietary fiber, among other nutrients. I like to serve this soup for supper, accompanied by whole-grain bread and a simple green salad. Leftovers make an excellent second meal, a great snack, or a superb welcome home for hungry travelers.

2 cups cooked white kidney beans or 1 can (14-19 oz/394-798 mL) beans, drained and rinsed (see Tips)
4 cups reduced-sodium vegetable or chicken stock, divided
1 tablespoon olive oil
2 onions, chopped
4 stalks celery, diced
4 cloves garlic, minced
2 teaspoons dried Italian seasoning
1/4 teaspoon cayenne pepper
1 cup wheat, spelt or Kamut berries, rinsed and drained
1 can (14oz/398 mL) no-salt-added diced tomatoes with juice
2 cups water
Salt and freshly ground black pepper
8 cups coarsely chopped, trimmed kale or Swiss chard (See Tips)
Crostini, optional (see Tips)
Freshly grated Parmesan cheese, optional
Extra virgin olive oil

In a food processor, combine beans with 1 cup (250 mL) of the stock and purée until smooth. Set aside.

In a large saucepan or a Dutch oven, heat oil over medium heat for 30 seconds. Add onions and celery and cook, stirring, until celery is softened, about 5 minutes. Add garlic, Italian seasoning and cayenne and cook, stirring, for 1 minute. Add wheat berries, tomatoes with juice, water, reserved bean mixture and remaining 3 cups (750 mL) of the stock and bring to a boil.

Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour. Stir in kale. Cover and cook until kale and wheat berries are tender, about 15 minutes.

When ready to serve, ladle soup into bowls. Float 1 or 2 crostini in each bowl, if using. Sprinkle liberally with Parmesan, if using, and drizzle with olive oil.

Tips
For this quantity of beans, soak and cook 1 cup (250 mL) dried beans.

For enhanced flavor, if you have a boot of Parmesan, the tough rind that is left over from a whole piece, add it to the soup along with the tomatoes.

To make crostini
Brush 8 to 10 baguette slices with olive oil on both sides. Toast under preheated broiler, turning once, until golden, about 2 minutes per side.

When using leafy greens such as kale or Swiss chard, be sure to remove the tough stems before chopping. Also, since they can be quite gritty pay extra attention when washing. I always swish the leaves around in a basin of lukewarm water to remove any grit, then rinse thoroughly under cold running water before using.

Unless you have a stove with a true simmer, after reducing the heat to low, I recommend placing a heat diffuser under the pot to prevent the mixture from boiling. This device also helps to ensure the grains will cook evenly and prevents hot spots, which might cause scorching, from forming. Heat diffusers are available at kitchen supply and hardware stores and are made to work on gas or electric stoves.

Nutrients per serving
Calories: 278; Protein: 12.8 g; Carbohydrates: 53.9 g; Fat (Total): 3.9 g; Saturated Fat: 0.6 g; Monounsaturated Fat: 1.8 g; Polyunsaturated Fat: 0.8 g; Dietary Fiber: 12.0 g; Sodium: 85 mg; Cholesterol: 0 mg

Excellent source of vitamins A and C, thiamine, folacin, phosphorus, iron, magnesium, manganese, copper and selenium. Good source of vitamin E (alpha-tocopherol), niacin, riboflavin, calcium and zinc. Source of pantothenic acid. Contains a very high amount dietary fiber.

I can't imagine anything more appealing on a blustery day than a big serving of this ambrosial stew. Its robust flavors are just the thing to lift tired spirits. Serve with crusty bread, a tossed salad, and some full-bodied red wine for a memorable meal. It's great for potlucks and outdoor get-togethers because it's easily transportable and there is nothing to add.

6 slices bacon (about 4 oounces/125 g)
1/4 cup whole wheat flour
1 teaspoon salt
1/4 teaspoon cracked black peppercorns
1/4 teaspoon cayenne pepper
2 pounds trimmed stewing beef, cut into 1-inch (2.5 cm) chunks
2 onions, finely chopped
2 stalks celery, diced
2 carrots, peeled and diced
4 cloves garlic, minced
2 bay leaves
1/4 teaspoon freshly grated nutmeg
Grated zest and juice of 1 orange
1-1/2 cups wheat, spelt or Kamut berries
1 cup dry red wine
1 can (5-1/2 ounces/156 mL) tomato paste
2 cups reduced-sodium beef stock
1-1/2 cups water

In a Dutch oven, over medium-high heat, sauté bacon until crisp. Transfer to a paper towel-lined plate to drain. When cool, crumble and set aside. Drain off all but 2 tablespoons (25 mL) fat from pan, reserving extra.

On a plate or in a plastic bag, combine flour, salt, peppercorns and cayenne. Dredge beef in mixture until coated. Discard any excess. Add beef to pan, in batches, and cook, stirring, until nicely browned on all sides, about 5 minutes per batch. Add more bacon drippings, if required. Reduce heat to medium.

Add onions, celery, and carrots to pan and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, bay leaves, nutmeg and orange zest and cook, stirring, for 1 minute. Add wheat berries, orange juice, red wine, tomato paste, stock, and water and bring to a boil. Return beef and bacon to pot and bring to a boil.

Reduce heat to low. Cover and simmer until wheat berries are tender, about 1-1/2 hours.

Variations
Substitute an equal quantity of whole (hulled) barley or farro for the wheat berries.

Nutrients per serving
Calories: 413; Protein: 32.9 g; Carbohydrates: 37.3 g; Fat (Total): 15.0 g; Saturated Fat: 4.9 g; Monounsaturated Fat: 6.4 g; Polyunsaturated Fat: 1.4 g; Dietary Fiber: 6.9 g; Sodium: 544 mg; Cholesterol: 63 mg

Excellent source of vitamin A, niacin, phosphorus, magnesium, manganese, zinc and selenium. Good source of thiamine, riboflavin and iron and copper. Source of vitamin C, folacin, pantothenic acid and calcium. Contains a very high amount dietary fiber.

Years ago, when my husband, daughter, and I traveled in Thailand, we became addicted to mangoes and sticky rice, a truly delicious sweet. After our return, we tried but could never duplicate the superb taste and texture of the authentic version. Although this black sticky rice pudding is a different dish, it reminds me of that delightful concoction. In fact, it's so good you don't even need the fruit. Although it's high in saturated fat, it comes from the coconut milk.

2 cups cooked black sticky rice (see Tips)
1 can (14 oounces/398 mL) coconut milk
1/2 cup packed Demerara or other raw cane sugar, (see Tips)
1/2 teaspoon salt
1/4 cup toasted, shredded, sweetened coconut
1 cup sliced strawberries or kiwifruit or chopped peaches or mango
Finely chopped mint, optional

In a saucepan, combine coconut milk, brown sugar, and salt. Bring to a boil over medium heat and cook, stirring, until sugar dissolves. Stir in rice and cook, stirring, until thickened, about 10 minutes. Transfer to a serving bowl and chill, if desired.

When you're ready to serve, top with fruit and garnish with coconut and mint, if using.

Tips
Thai black sticky rice is available in Asian markets. Do not use Chinese black rice, which is not sticky. To cook this quantity of black sticky rice, use about 3/4 cup (175 mL) raw rice and 1-1/2 cups (375 mL) water. Soak the rice for at least 4 hours or overnight, then bring the rice and soaking liquid to a rapid boil in a heavy pot with a tight-fitting lid. Reduce heat to low and simmer until rice is tender, 30 to 45 minutes.

I like to make this pudding using piloncillo, unrefined Mexican sugar, which is sold in cones in Latin markets. Use a 4-ounce (125 g) cone in this recipe.

Nutrients per serving
Calories: 305; Protein: 3.3 g; Carbohydrates: 41.4 g; Fat (Total): 15.4 g; Saturated Fat: 13.2 g; Monounsaturated Fat: 0.6 g; Polyunsaturated Fat: 0.2 g; Dietary Fiber: 1.0 g; Sodium: 221 mg; Cholesterol: 0 mg

Excellent source of manganese. Good source of iron and magnesium. Source of vitamin C, thiamine, niacin, folacin, phosphorus, zinc, copper and selenium.