The Get Healthy With Carol Cooking Show

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3 Whole Grain Recipes

Barley Salad:

(photo: uncooked barley grain)

• 3 cups cooked barley (see note below)
• 1/3 cup dried cranberries, currants, or raisins
• 1/3 cup toasted walnuts or pecans
• 1/3 cup chopped cilantro or parsley
• 1 tablespoon chopped red onion
• 1 tablespoon soy sauce
• 2 teaspoons umeboshi vinegar
• 1 tablespoon toasted sesame oil

-        Combine all ingredients together. Mix well. Taste. Add more soy sauce and/or toasted sesame oil if desired.

*Note: To make 3 cups cooked barley: In a small pot, combine 1 cup barley with 2 cups water and 1 pinch sea salt. Bring to a simmer over medium heat. Cover, turn heat to low, and let cook 50 minutes. Remove from heat and let sit 5 minutes before lifting cover.

Brown Rice Stir-Fry:

(photo: cooked brown rice)

• 3 cups cooked brown rice (see note below)
• 2 teaspoons extra virgin olive oil
• ½ leek, sliced thin
• ½ cup shelled edamame or green peas
• ½ cup frozen corn
• 1 carrot, cut into matchsticks
• 1 ½ tablespoons soy sauce
• 2 tablespoons thinly sliced scallions

-        In a large skillet, heat oil. Add leeks and sauté until bright green and slightly wilted, about 2 minutes. Add edamame, corn, carrots, rice, and soy sauce. Sauté until hot, about 3 minutes. Remove from heat and top with sliced scallions.

*Note: To make 3 cups cooked brown rice: In a small pot, combine 1 cup brown rice with 2 cups water and 1 pinch sea salt. Bring to a simmer over medium heat. Cover, turn heat to low, and let cook 40 minutes. Remove from heat and let sit 5 minutes before lifting cover.

Millet Black Bean Burgers:

(photo: millet black bean veggie burgers)

• 2 teaspoons extra virgin olive oil
• 1 carrot, chopped
• 1 celery stalk, chopped
• 3 cups cooked millet and brown rice (see note below)
• 1 cup cooked black beans
• 2 scallions, sliced
• 1 ½ tablespoons soy sauce

- In a large skillet, sauté carrot and celery in oil over medium heat, until slightly soft, about 2 minutes. Turn off heat. Add millet and rice, beans, scallions, and soy sauce. Transfer to a large bowl. Make mixture into small patties. Pan-fry in skillet until golden, about 3-4 minutes per side, on medium heat.

*Note: To make 3 cups cooked millet and brown rice: In a small pot, combine ½ cup brown rice with ½ cup millet.  Add 2 and 1/3 cups water and 1 pinch sea salt. Bring to a simmer over medium heat. Cover, turn heat to low, and let cook 40 minutes. Remove from heat and let sit 5 minutes before lifting cover.

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