There are no rules with this grain bowl recipe! Use your favorite intact grain (farro, quinoa, wheat berries, brown rice) and whichever pantry staples you like (red peppers, olives, artichoke hearts, beans) This delicious salad is meant to play around with!

Vibrant yellow couscous salad with red peppers in green basil in blue pottery on a wooden surface

This bright, citrusy couscous salad (pictured right) is full of flavor from fresh basil and vegetables. Keep in mind that the couscous will expand as it absorbs the Citrus Dressing....

Pasta w-Oven Roasted Vegetables & Avocado_CAC

Make a healthy pasta meal by tossing whole grain penne with delicious balsamic-roasted vegetables. Creamy avocado slices on top make this dish irresistable!

acorn squash stuffed with salmon

This simple recipe requires very little chopping and makes great use of affordable pantry staples like canned salmon. ...

CA-Walnuts-Pizza .jpg

Enjoy the savory flavors of a sausage pizza—without the meat! This plant-based alternative is made from walnuts and spices. Feel free to experiment with your favorite sauces and cheeses on this pizza!...

Pesto Olive Tomato Pasta_Parmigiano Reggiano

This dish comes from an Italian home cook named Silvana Ghillani, who lives in the Parma province in northern Italy. In this recipe, fresh tomatoes are the key ingredient, mixing with pesto, olives, and Parmigiano-Reggiano to make a flavorful pasta sauce. ...

Whole Grain Breads with Larger Particle Size / Less Processing Linked with Healthier Blood Sugar Control

In a small study, researchers assigned 15 people to four different types of 100% whole grain bread and measured their blood sugar responses (using iAUC, post-meal glucose, and 3-hour glucose). One bread was made with 100% stone ground flour, one was made with 100% roller milled flour, one was made with 50% roller milled flour and 50% cracked whole wheat, and one was made with 40% roller milled flour, 30% intact whole wheat, and 30% cracked whole wheat — although all breads were 100% whole grain. Among the roller milled breads, they found that the larger the particle sizes in the bread (intact whole wheat > cracked whole wheat > roller milled wheat), the gentler the impact on blood sugar. Interestingly, the blood sugar response of the stoneground bread (as measured by iAUC) was better than the 50% cracked wheat / 50% roller milled bread, but not quite as good as the 40% roller milled / 30% intact whole wheat / cracked whole wheat bread.
Diabetes Care. 2019 Nov 19. pii: dc191466. doi: 10.2337/dc19-1466. (Reynolds AN et al.)

GrecianDelight_Harissa Pasta alt.jpg

Spaghetti gets a North African flavor from spicy harissa paste in this recipe....

gemelli pasta with spicy chickpeas rosemary + fresh cherry tomatoes - Aranya Tomseth.jpg

Calabrian chiles are a spicy pepper from Italy. Substitute crushed red pepper flakes, or additional chopped fresh rosemary for a milder flavor....

Sourdough Fermentation Methods Improve Quality of Partially Whole Wheat Pasta

Swapping out some of the white flour for whole wheat flour in pasta is a simple way for manufacturers to bump up the nutritional quality of their products. But researchers wonder if different whole wheat pasta formulations might be better than others. In this study, researchers compared the nutritional and sensory (taste, acceptability, etc.) characteristics on two types of partially (28.5%) whole wheat fresh pasta: in one, the whole wheat flour was fermented (essentially a sourdough starter) and in the other, the whole wheat flour was not fermented. The fermented pasta showed a higher content of free essential amino acids and phenolic compounds, lower phytic acid content, and higher antioxidant activity. In consumer testing in a group of 54 people, the fermented pasta was rated higher for overall acceptability (taste, texture, and flavor). Interestingly, when people were told about the use of sourdough fermentation in the pasta, the acceptability ratings were even higher, reflective of the growing appetite for functional foods.
Foods. 2019 Sep 18;8(9). pii: E422. doi: 10.3390/foods8090422. (Fois S et al.)

GD Harissa Eggs alt.jpg

Shakshuka is a North African dish of eggs poached in tomato sauce. In this recipe, the tomato sauce is infused with the hot sauce harissa, which provides flavor and spice. ...


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