Healthy Living

Recipes

creamy-wheat-berry-hot-cereal-mdnCreamy Wheat Berry Hot Cereal

This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit, and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you’ve thawed frozen cooked wheat berries overnight in the refrigerator.

Ingredients

U.S. Metric Conversion chart
  • 1 1/4 cup(s) old-fashioned rolled oats
  • 1/2 cup(s) raisins
  • 2 cup(s) nonfat milk or reduced-fat soymilk
  • 1/8 teaspoon(s) salt
  • 1 1/4 cup(s) Cooked Wheat Berries
  • 2 teaspoon(s) brown sugar
  • 1 teaspoon(s) ground cinnamon
  • 1/4 cup(s) slivered almonds, toasted (see Tips & Techniques)

Directions

  1. Place oats, raisins, milk (or soymilk), and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation below.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve.Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.Carb Servings: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat. Carbohydrate Servings: 3 1/2. Nutrition Bonus: Fiber (28% daily value), Calcium (21% dv), Iron (15% dv).

Nutritional Information
(per serving)

Calories 340
Total Fat 6g
Saturated Fat
Cholesterol 3mg
Sodium 304mg
Total Carbohydrate 59g
Dietary Fiber 7g
Sugars
Protein 14g
Calcium -

Tips & Techniques

Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

 

taquitos

BAKED BLACK BEAN TAQUITOS

Recipe type: Main Dishes

Prep time:  15 mins

Cook time:  15 mins

Total time:  30 mins

Serves: 6 pieces

  • ½ medium yellow onion

  • 1 clove garlic

  • 1 small jalapeno

  • ½ tablespoon sunflower oil

  • ½ teaspoon paprika

  • ¼ teaspoon cumin

  • ¼ teaspoon cayenne pepper

  • ½ teaspoon sea salt

  • ½ cup black beans

  • ¼ cup cilantro

  • 6-8 corn tortillas

  • ½ cup Colby Jack Cheese

  • Sunflower oil for brushing

  1. Preheat oven to 425˚ and bring a medium/large pot of water to a simmer.

  2. In a pan, heat oil over medium heat. Saute onion and pepper until onion becomes translucent. Stir in garlic, cumin, paprika, salt, and continue to cook for 1-2 more minutes. Add in black beans and cilantro, cooking until beans are heated through- two to three minutes more.

  3. Turn off pot of water. Taking one corn tortilla at a time, dip in hot water for 3-4 seconds. Place on a cutting board and scoop one spoonful of black bean filling and a hefty pinch of cheese on top. Roll tight and place seam side down on a baking sheet covered in parchment paper. Repeat until all the filling is used. Brush each piece with oil.

  4. Bake for 12-15 minutes until the corn tortilla is a light brown color. Dip in salsa, guacamole, or sour cream.

Black Bean Burger

BLACK BEAN BURGER

Recipe type: Main Dishes

Prep time:  20 mins

Cook time:  10 mins

Total time:  30 mins

Serves: 4

  • 15 ounce can black beans

  • ½ cup carrot

  • ½ cup onion

  • ½ cup red pepper

  • 1 clove garlic

  • ½ jalapeno

  • 2 tablespoon egg whites

  • ½ cup oats

  • ½ teaspoon oregano

  • 1 teaspoon cumin

  • salt and pepper

  1. Pulse everything except for half of the black beans in a food processor until well combined and only small chunks of veggies remain. Add in remaining black bean and pulse until bean are incorporated. Form four patties. Freeze any unused patties between pieces of parchment paper for future use.

  2. Grill on a lightly sprayed piece of tin foil for 8-10 minutes on one side. Flip, and continue to grill for another 5-8 until patty is cooked through and is a nicely browned.

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