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Go-To Grains

Add a dose of fiber and surprising flavor to your prepared foods case by creating baked goods, salads and side dishes with trendy grains-of-the-moment amaranth, quinoa and bulgur.

by Joanna Pruess

PHOTOGRAPHY BY MARK FERRI; FOOD STYLED BY VIVIAN JAOVIVIAN JAO; PROPS STYLED BY FRAN MATALON-DEGNI NUTRITIONAL ANALYSIS BY LAUREN BRAUN, NUTRITIONAL LIFESTYLE DESIGNS, MIAMI, FL

With the public’s growing interest in gluten-free foods and more healthful wheat products, grains are being used in a range of dishes to impart flavor and texture. Ironically, many of today’s “new” grains have been around for millennia.

Amaranth is a group of plants and weeds known to have been cultivated by the Inca and Aztec peoples. It was used both in meals and as a ritualistic beverage and today, when combined with chocolate (a true Mexican culinary treasure), amaranth heightens any brownie recipe.

Quinoa, another pre-Columbus staple from the Andes, is known as the mother grain of the Incas. Quinoa contains all eight essential amino acids, making it a complete protein. Varieties include black, red and white and, besides being gluten-free, these seeds are naturally rich in fiber and iron and add a satisfying texture to side dishes, baked goods and salads.

Bulgur is nothing new in the Middle East, where dishes regularly feature this grain. Available in coarse, medium and fine grounds, bulgur adds a delightfully nutty flavor and texture to an array of foods.

Lemon-Blueberry Bulgur Breakfast Muffins

These toothsome muffins make a tasty way to start the day, or they can be enjoyed with an afternoon tea. Tangy lemon-juice–soaked dried blueberries accent the batter, which includes bulgur and whole-wheat flour.

Yield: 24 muffins
Preparation time: 40 minutes, plus 20 minutes unattended baking
Shelf life: 3 days

5 ounces bulgur
3 ounces dried blueberries
2 ounces lemon juice, plus 2
tablespoons grated lemon zest
1 pint plain yogurt
6 ounces canola oil
2 large eggs
13 ounces all-purpose flour
5 ounces whole-wheat flour
8 ounces granulated sugar
3 tablespoons baking powder
1 teaspoon salt

1. Bring 3 cups of salted water to a boil; add bulgur and remove from heat until it has softened and approximately doubled in volume, about 20 minutes. Drain. In a small bowl, combine the blueberries and
lemon juice.

2. Meanwhile, preheat oven to 375 degrees F. Line muffin tins with 24 paper inserts and lightly spray with nonstick vegetable spray.

3. In a large bowl, whisk together yogurt, oil and eggs until smooth. Stir in lemon zest, blueberries and cooked bulgur.

4. In the bowl with the yogurt and blueberries, sift all-purpose and
whole-wheat flours with sugar, baking powder and salt, stirring
until blended.

5. Scoop batter evenly into each muffin liner; bake in the lower third of the oven until a knife inserted into the center comes out clean, 20 to 23 minutes. Rotate the pan halfway through baking time. Remove, tip the muffins on their sides and let cool before serving.

NUTRITIONAL DATA (per muffin): Calories: 210; Cholesterol: <5 mg; Sodium: 15 mg; Fat: 8 g; Dietary Fiber: 1 g

Click here to view the ingredient cost worksheet for this recipe.

Black Quinoa, Beets and Feta Salad with Cashew Green Goddess Dressing

Salad For vegetarians or anyone interested in colorful, flavor-filled salads, this quinoa-based mixture can satisfy even the heartiest appetite. To retain its appeal, the ingredients are tossed with a little oil to keep them looking their best, and the dressing is added at the last minute.

Yield: 24 (9-ounce) portions
Preparation time: 35 minutes, plus 4 hours unattended soaking and roasting time •
Shelf life: 2 days

For dressing:
1½ pounds raw cashews
1½ ounces garlic
9 ounces water
6 ounces fresh lemon juice
4 ounces fresh basil leaves,
plus more to garnish
3 ounces flat-leaf parsley
18 ounces extra virgin olive oil
salt
freshly ground black pepper

For salad:
4 pounds trimmed golden beets
2 large bay leaves
1½ pounds black quinoa
1 pound young fennel, very thinly sliced
12 ounces feta cheese, crumbled
6 ounces trimmed watercress, cut into 1-inch lengths
2 pounds seedless watermelon, rind removed, cut into 1-inch cubes
4 ounces oil to drizzle on salad

For the dressing:

1. Soak cashews in water until soft, at least 4 hours. Drain.

2. In the jar of an electric blender combine cashews with garlic, water and lemon juice; puree until creamy and smooth, scraping down the sides as needed. Add basil and parsley and blend. Pour in oil and blend until completely smooth. Season with salt and pepper.

For the salad:

1. In a covered dish, roast beets until tender. Remove and let cool, then peel and cut into 1-inch cubes. Set aside.

2. Meanwhile, bring 6 cups of salted water to a boil. Add bay leaves and quinoa, lower heat to a simmer, cover and cook until tender and the germ is visible, about 15 minutes. Remove and drain. Discard bay leaves. Transfer to a large bowl.

3. Add to the bowl the fennel, feta and watercress along with most of the beets and watermelon cubes, reserving some for garnish. Pour on a little oil and toss gently to blend.

4. Transfer the salad to a platter, garnish with basil leaves and remaining golden beets and watermelon cubes. Serve dressing in individual containers.

NUTRITIONAL DATA (per 9-ounce serving): Calories: 560; Cholesterol: 15 mg; Sodium: 270 mg; Fat: 45 g; Dietary Fiber: 5 g

Click here to view the ingredient cost worksheet for this recipe.

Gluten-Free Chocolate-Pecan Brownies

Beautifully textured and rich without being overly sweet, these brownies are completely devoid of gluten. Yet they are delicious enough to appeal to all chocolate lovers.

Yield: 24 brownies
Preparation time: 30 minutes, plus 30 minutes unattended baking
Shelf life: at least 5 days when tightly covered

12 ounces high-quality bittersweet chocolate
8 large eggs
6 ounces buttermilk
1 pound granulated sugar
12 ounces unsalted butter, room temperature
1½ ounces unsweetened cocoa powder
2 teaspoons cinnamon
2 teaspoons vanilla extract
4 ounces amaranth flour
6 ounces brown rice flour
1 tablespoon baking powder
1 teaspoon salt
4 ounces chopped pecans
confectioners’ sugar, for dusting

1. Preheat the oven to 350 degrees F. Butter two 9 x 13–inch baking pans or a deep half-sheet pan, line with parchment paper and butter again.

2. Melt the chocolate and set aside. Beat eggs and buttermilk together and set aside.

3. In the bowl of an electric mixer, mix the sugar and butter until light and fluffy. Mix in the cocoa powder, cinnamon and vanilla. Add egg-buttermilk mixture and melted chocolate and beat until smooth.

4. Sift together the amaranth and brown rice flours, baking powder and salt; add to the bowl and beat just until the batter is blended, scraping down as needed. Add the nuts and mix briefly.

5. Scrape the batter into the pan(s) and bake until a knife comes out clean when inserted, about 30 minutes, rotating the pan(s) about halfway through the baking time. Remove, cool completely, dust with confectioners’ sugar, cut into squares and serve.

NUTRITIONAL DATA (per serving): Calories: 200; Cholesterol: 60 mg; Sodium: 15 mg; Fat: 12 g; Dietary Fiber: 4 g

Click here to view the ingredient cost worksheet for this recipe.

Joanna Pruess is a regular contributor to Specialty Food Magazine.

This article was featured in the September 2011 issue of Specialty Food Magazine. See other articles in this issue at: September 2011 Specialty Food Magazine.