Sources: Recipes and photos contained in this booklet were compiled from the
Taste of Home, EaƟng Well and USDA websites. Please refer to these sites for more
healthy recipes and other helpful cooking informa on.
For more informa on, please contact
the Extension Office or visit our website at
Tips & Recipes For Adding
Whole Grain To Your Meals
Nutri on Educa on Program
The Nutri on Educa on Program operates through Purdue University Coopera ve Extension Service in partnership with
Indiana Family & Social Services Administra on (FSSA) and the United States Department of Agriculture (USDA). Purdue
University Coopera ve Extension Service, FSSA and USDA are equal opportunity/equal affirma ve ac on ins tu ons.
Whole Grain Is Where It’s At
Calico Cranberry Couscous Salad
A whole grain diet has many benefits:
(Source: www.tasteoĬome.com)
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TOTAL TIME—Prep: 20 min.
Excellent source of complex carbohydrates
Rich in dietary fiber
Good source of niacin, riboflavin, other B vitamins and iron
Low in fat
When eaten with beans, grains are a good source of complete
protein
 More economical than meat or fish
Nutri onists urge us to eat more whole grain products as a subs tute
for high‐fat foods made with white, enriched flour. An increased
consump on of whole grains, like barley, bulgur, cornmeal, couscous,
oats, whole wheat pasta, quinoa (pronounced keen‐wah), brown rice,
and others, reduces the risk of diseases like:
 Type 2 diabetes
 Risk of dying from heart disease
 Developing cancer
The newest grain, quinoa, isn’t really new. It
dates back to around 3000 BC to the mountains
of South America. What we eat is not a grain but
a seed from a plant related to the spinach or
Swiss chard plants. In fact, the leaves of the
quinoa plant taste similar to those plants.
Quinoa has been called the “miracle grain”
because so many of its proper es are different
from other grains. Quinoa is:
 a complete protein while most grains are incomplete
 a contains heart‐healthy fa y‐acids, including Omega‐3
 a good source of folate, copper and phosphorus
 a source of calcium, two mes more than other whole grains
 a source of flavonoids, higher in concentra ons than cranberries
 a source of an ‐inflammatory nutrients with an oxidant proper es
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1 cup water
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3 tablespoons red wine vinegar
3/4 cup uncooked couscous
1/2 cup dried cranberries
1/2 cup chopped celery
1/2 cup shredded carrot
1/4 cup chopped green onions
1/4 cup slivered almonds, toasted
Dressing:
1 tablespoon olive oil
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
DIRECTIONS:
In a small saucepan, bring water to a boil. S r in couscous; cover and remove
from the heat. Let stand for 5 minutes. Fluff with a fork; cool.
In a serving bowl, combine the couscous, cranberries, celery, carrot, onions
and almonds.
In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat.
Serve at room temperature or chilled. Yield: 6 servings.
Nutri onal Facts: 1/2 cup equals 171 calories, 5 g fat (1 g saturated fat), 0 mg
cholesterol, 176 mg sodium, 29 g carbohydrate, 3 g fiber, 5 g protein.
Curried Zucchini and Couscous
(Source: www.eaƟngwell.com)
TOTAL TIME—Prep: 25 min.
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2 tablespoons extra‐virgin olive oil
2 medium zucchini, diced
1/4 cup finely chopped onion
1 cup water
1 tablespoon lime juice
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
 a good source of fiber and protein, two dietary essen als for
regula ng blood sugar for diabe cs
 a great candidate for diabetes risk reduc on because unwanted
inflamma on is also a key risk factor for development of Type 2
diabetes
 proving in animal studies to lower total cholesterol and help
maintain HDL (the good cholesterol)
 expected to help protect the blood vessels from inflammatory
damage, which would provide reduced risk of atherosclerosis
 likely to reduce colon cancer risk, because of the fiber and
an oxidant and an ‐inflammatory phytonutrients
 gluten free and highly diges ble, for individuals who have had
adverse reac ons to wheat or other grains
2/3 cup whole‐wheat couscous
1 cup grated carrot
1/4 cup slivered almonds, toasted (see Note)
DIRECTIONS:
Heat oil in a large saucepan over medium heat. Add zucchini and onion and
cook, s rring occasionally, un l star ng to so en, about 3 minutes. Transfer
to a large bowl.
Add water, lime juice, curry, cumin, salt and pepper to the pan and bring to a
boil. S r in couscous. Remove from heat, cover and let stand for 5 minutes.
Fluff with a fork.
Add the couscous and carrot to the bowl with the zucchini; s r to combine.
Serve topped with almonds. Yield: 4 servings, 1¼ cups each.
Note: Toast nuts before using in a recipe for the best flavor. To toast whole
nuts, spread on a baking sheet and bake at 350°F, s rring once, un l fragrant,
7 to 9 minutes. To toast chopped, small or sliced nuts, cook in a small dry
skillet over medium‐low heat, s rring constantly, un l fragrant and lightly
browned, 2 to 4 minutes.
Nutri onal Facts: Each serving equals 251 calories, 11 g fat (1 g sat; 8 g mono), 0 mg
cholesterol, 321 mg sodium, 34 g carbohydrates, 7 g fiber, 8 g protein.
This booklet contains:
How to Cook Whole Grains
Quinoa Recipes
Barley Recipes
Brown Rice Recipe
Bulgur Recipes
Oat Recipes
Couscous Recipes
How To Cook Whole Grains:
Use these basic guidelines for cooking whole grains including
barley, buckwheat, bulgur, cornmeal, couscous, oats, pasta,
quinoa, brown rice and more...
COOKING TIPS—
 Try lightly roas ng grains in a dry skillet before cooking. This
gives them a lighter texture and a nu er taste.
 Most grains become s cky if s rred, so leave them alone
while they cook. The result will fluffier and tas er.
 Some grain dishes, such as bulgur and couscous, are actually
fluffier if you do not cook them. Just pour boiling water over
the grains, let them stand for 15 to 20 minutes, then toss
them with a fork before adding other ingredients or serving.
Good Morning Granola
(Source: www.tasteoĬome.com)
TOTAL TIME—Prep: 15 min. Bake: 20 min. + cooling
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4 cups old‐fashioned oats
1/2 cup toasted wheat germ
1/2 cup sliced almonds
2 teaspoons ground cinnamon
1/8 teaspoon salt
1/2 cup orange juice
1/2 cup honey
2 teaspoons canola oil
1 teaspoon vanilla extract
1 cup dried raisins
1 cup dried cranberries or cherries
Reduced‐fat plain yogurt, op onal
DIRECTIONS:
In a large bowl, combine the first five ingredients; set aside. In a small
saucepan, combine the orange juice, honey and oil. Bring to a boil, s rring
constantly. Remove from the heat; s r in vanilla. Pour over oat mixture and
mix well.
Transfer to a 15‐in. x 10‐in. x 1‐in. baking pan coated with cooking spray. Bake
at 350° for 20‐25 minutes or un l golden brown, s rring every 10 minutes.
Cool completely on a wire rack.
S r in dried fruits. Store in an air ght container. Serve with yogurt if desired.
Yield: 7‐1/2 cups.
Nutri onal Facts: 1/2 cup (calculated without yogurt) equals 206 calories, 4 g fat
(trace saturated fat), 0 mg cholesterol, 21 mg sodium, 40 g carbohydrate, 4 g fiber, 5 g
protein.
Zesty Turkey Burgers with Oatmeal
Easy Beef Barley Soup
(Source: www.tasteoĬome.com)
(Source: www.tasteoĬome.com)
TOTAL TIME—Prep: 25 min.
TOTAL TIME—Prep: 15 min. Cook: 55 min.
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1/2 cup ketchup
1 tablespoon cider vinegar
1 tablespoon Worcestershire sauce
2 garlic cloves, minced
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon hot pepper sauce
1/3 cup quick‐cooking oats
1 pound lean ground turkey
4 le uce leaves
4 hamburger buns, split
DIRECTIONS:
In a small bowl, combine the first seven ingredients. Transfer half of the
mixture to a large bowl; s r in oats. Set remaining ketchup mixture aside for
bas ng. Crumble turkey over oat mixture and mix well. Shape into four
pa es.
Using long‐handled tongs, moisten a paper towel with cooking oil and lightly
coat the grill rack. Grill pa es, covered, over medium heat or broil 4 inches
from the heat for 5‐7 minutes on each side or un l a meat thermometer reads
165° and juices run clear, bas ng occasionally with ketchup mixture. Serve on
le uce‐lined buns. Yield: 4 servings.
Nutri onal Facts: 1 burger equals 355 calories, 12 g fat (3 g saturated fat), 90 mg
cholesterol, 746 mg sodium, 36 g carbohydrate, 2 g fiber, 25 g protein.
1/2 pound lean ground beef (90% lean)
2 large fresh mushrooms, sliced
1 celery rib, chopped
1 small onion, chopped
2 teaspoons all‐purpose flour
3 cans (14‐1/2 ounces each) reduced‐sodium beef broth
2 medium carrots, sliced
1 large potato, peeled and cubed
1/2 teaspoon pepper
1/8 teaspoon salt
1/3 cup medium pearl barley
1 can (5 ounces) evaporated milk
2 tablespoons tomato paste
DIRECTIONS:
In a Dutch oven over medium heat, cook and s r the beef, mushrooms, celery
and onion un l meat is no longer pink; drain. S r in flour un l blended;
gradually add broth. S r in the carrots, potato, pepper and salt. Bring to a
boil. S r in barley.
Reduce heat; cover and simmer for 45‐50 minutes or un l barley is tender.
Whisk in milk and tomato paste; heat through. Yield: 4 servings.
Nutri onal Facts: 1‐3/4 cups equals 317 calories, 7 g fat (3 g saturated fat), 45 mg
cholesterol, 753 mg sodium, 42 g carbohydrate, 6 g fiber, 21 g protein.
Vegetarian Tex‐Mex Peppers
Quinoa and Black Bean Salad
(Source: www.tasteoĬome.com)
(Source: www.usda.gov)
TOTAL TIME—Prep: 20 min. Bake: 45 min.
TOTAL TIME—Prep: 30 min.
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4 large green peppers
2 eggs, beaten
2 cups cooked brown rice
1 cup frozen vegetarian meat crumbles
1 cup canned black beans, rinsed and drained
1/2 teaspoon pepper
1/4 teaspoon hot pepper sauce
1/4 teaspoon ground cardamom, op onal
1 can (14‐1/2 ounces) diced tomatoes, drained
1 can (10 ounces) diced tomatoes and green chilies
1 can (8 ounces) no‐salt‐added tomato sauce
1/2 cup shredded Colby cheese
DIRECTIONS:
Cut peppers in half lengthwise and remove seeds. Discard stems. In a large
ke le, cook peppers in boiling water for 3‐5 minutes. Drain and rinse in cold
water; set aside.
In a large bowl, combine the eggs, rice, meat crumbles, beans, pepper, pepper
sauce and cardamom if desired. Spoon into peppers. Place in a 13‐in. x 9‐in.
baking dish coated with cooking spray.
In a small bowl, combine the diced tomatoes, tomatoes and green chilies, and
tomato sauce. Spoon over peppers. Cover and bake at 350° for 40‐45 minutes
or un l a thermometer reads 160°. Sprinkle with cheese; bake 5 minutes
longer or un l cheese is melted. Yield: 4 servings.
Nutri onal Facts: 2 stuffed pepper halves equals 364 calories, 9 g fat (4 g saturated
fat), 119 mg cholesterol, 769 mg sodium, 53 g carbohydrate, 11 g fiber, 19 g protein.
1/2 cup quinoa (dry)
1‐1/2 cups water
1‐1/2 tablespoons olive oil
3 teaspoons lime juice
1/4 teaspoon cumin
1/4 teaspoon coriander (ground, dried cilantro seeds)
2 tablespoons cilantro (chopped)
2 scallions (medium, minced)
15 ounces black beans (can, rinsed and drained)
2 cups tomato (chopped)
1 red bell pepper (medium, chopped)
1 green bell pepper (medium, chopped)
2 green chilies (fresh, minced, to taste)
black pepper (to taste)
DIRECTIONS:
Rinse the quinoa in cold water. Boil water in a saucepan, and then add the
quinoa. Return to boil, then simmer un l the water is absorbed. 10‐15
minutes. Cool for 15 minutes.
While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped
cilantro, and scallions in a small bowl and set aside.
Combine chopped vegetables with the black beans in a large bowl, and set
aside. Once quinoa has cooled, combine all ingredients and mix well. Cover
and refrigerate un l ready to serve. Yield: 6 servings.
Nutri onal Facts: 1 cup serving equals 140 calories., 4.5 g fat, 0 mg cholesterol, 210
mg sodium, 23 g carbohydrates, 5 g fiber, 5 g protein.
Quinoa Squash Side Dish
Hawaiian Ham Salad
(Source: www.tasteoĬome.com)
(Source: www.tasteoĬome.com)
TOTAL TIME—Prep: 30 min. Cook: 20 min.
TOTAL TIME—Prep: 15 min. + chilling
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 1 can (8 ounces) unsweetened pineapple
1 cup quinoa, rinsed
1 can (14.5 ounces) vegetable broth
chunks
1/2 teaspoon dried oregano
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1/2 teaspoon ground cumin
DIRECTIONS:
1/2 teaspoon chili powder
Drain pineapple, reserving 1 tablespoon juice. In a large bowl, combine the
pineapple, rice, ham, water chestnuts and onion. Cover and refrigerate for at
least 2 hours.
1/4 cup water
2 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 cup chopped leeks (white por on only)
1 tablespoon olive oil
2 garlic cloves, minced
1 large tomato, chopped
1 tablespoon minced fresh cilantro
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
2 cups fresh baby spinach, chopped
DIRECTIONS:
In a large nons ck skillet coated with cooking spray, toast the quinoa over
medium heat un l lightly browned, s rring occasionally.
In a small saucepan, bring broth and water to a boil. Add quinoa. Reduce
heat; cover and simmer for 12‐15 minutes or un l liquid is absorbed.
In a large nons ck skillet, sauté the zucchini, yellow squash and leeks in oil
un l vegetables are tender. Add garlic; cook 1 minute longer. S r in the
tomato, cilantro, seasonings and quinoa; heat through. Add spinach; cook and
s r un l spinach is wilted. Yield: 8 servings.
Nutri onal Facts: 3/4 cup equals 126 calories, 3 g fat (trace saturated fat), 0 mg
cholesterol, 377 mg sodium, 21 g carbohydrate, 3 g fiber, 5 g protein.
3 cups cooked brown rice
2 cups cubed fully cooked ham
1 can (8 ounces) sliced water chestnuts, drained and halved
1/4 cup finely chopped red onion
1/2 cup plain yogurt
1/2 teaspoon salt
1 medium apple, chopped
Le uce leaves
1/3 cup chopped almonds
1/4 cup flaked coconut, toasted
In a small bowl, combine the yogurt, salt and reserved pineapple juice. Pour
over ham mixture and toss to coat. S r in apple.
Serve on le uce‐lined plates; sprinkle with macadamia nuts and coconut.
Yield: 4 servings.
Inside‐Out Cabbage Rolls
Curried Quinoa and Chickpeas
(Source: www.tasteoĬome.com)
(Source: www.tasteoĬome.com)
TOTAL TIME—Prep: 15 min. Cook: 30 min.
TOTAL TIME—Prep: 15 min. Cook: 25 min.
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 1‐1/2 cups water
 1/2 cup orange juice
 1 can (15 ounces) chickpeas or garbanzo
1 pound lean ground beef (90% lean)
1 large onion, chopped
1 large green pepper, chopped
1 small head cabbage, chopped
1 can (10 ounces) diced tomatoes and green chilies
1 cup reduced‐sodium beef broth
1 can (8 ounces) pizza sauce
1 cup cooked brown rice
1/2 cup shredded reduced‐fat cheddar cheese
DIRECTIONS:
In a Dutch oven, cook the beef, onion and green pepper over medium heat
un l meat is no longer pink; drain.
beans, rinsed and drained
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2 medium tomatoes, seeded and chopped
1 medium sweet red pepper, julienned
1 cup quinoa, rinsed
1 small red onion, finely chopped
1/2 cup raisins
1 teaspoon curry powder
1/2 cup minced fresh cilantro
DIRECTIONS:
S r in the cabbage, tomatoes, broth and pizza sauce. Bring to a boil. Reduce
heat; cover and simmer for 20‐25 minutes or un l cabbage is tender, s rring
occasionally.
In a large saucepan, bring water and orange juice to a boil. S r in chickpeas,
tomatoes, red pepper, quinoa, onion, raisins and curry. Return to a boil.
Reduce heat; cover and simmer for 15‐20 minutes or un l liquid is absorbed.
S r in rice; heat through. Remove from the heat. Sprinkle with cheese; cover
and let stand un l cheese is melted. Yield: 6 servings.
Remove from the heat; fluff with a fork. Sprinkle with cilantro.
Yield: 4 servings.
Nutri onal Facts: 1‐1/3 cups equals 244 calories, 8 g fat (4 g saturated fat), 45 mg
cholesterol, 502 mg sodium, 23 g carbohydrate, 5 g fiber, 21 g protein.
Nutri onal Facts: 1‐1/2 cups equals 355 calories, 5 g fat (trace saturated fat), 0 mg
cholesterol, 155 mg sodium, 70 g carbohydrate, 9 g fiber, 12 g protein.
Simple Quinoa Pilaf
Chicken Bulgur Skillet
(Source: www.tasteoĬome.com)
(Source: www.tasteoĬome.com)
TOTAL TIME—Prep: 30 min.
TOTAL TIME—Prep: 15 min. Cook: 30 min.
 1 medium onion, chopped
 1 medium carrot, finely chopped
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1 teaspoon olive oil
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1 garlic clove, minced
1 can (14‐1/2 ounces) reduced‐sodium chicken broth or vegetable broth
1/4 cup water
1/4 teaspoon salt
1 cup quinoa, rinsed
DIRECTIONS:
In a small nons ck saucepan coated with cooking spray, cook onion and carrot
in oil for 2‐3 minutes or un l crisp‐tender. Add garlic; cook 1 minute longer.
S r in the broth, water and salt; bring to a boil.
Add quinoa. Reduce heat; cover and simmer for 12‐15 minutes or un l liquid
is absorbed. Remove from the heat. Fluff with a fork. Yield: 4 servings.
Note: If using vegetable broth, omit the salt.
Nutri onal Facts: 3/4 cup equals 198 calories, 4 g fat (trace saturated fat), 0 mg
cholesterol, 434 mg sodium, 35 g carbohydrate, 4 g fiber, 8 g protein.
1 pound chicken breasts, cut into 1‐inch cubes
2 teaspoons olive oil
2 medium carrots, chopped
2/3 cup chopped onion
3 tablespoons chopped walnuts
1/2 teaspoon caraway seeds
1/4 teaspoon ground cumin
1‐1/2 cups bulgur
2 cups reduced‐sodium chicken broth
2 tablespoons raisins
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
DIRECTIONS:
In a large nons ck skillet, cook chicken in oil over medium‐high heat un l
meat is no longer pink. Remove and keep warm. In the same skillet, cook and
s r the carrots, onion, nuts, caraway seeds and cumin for 3‐4 minutes or un l
onion starts to brown.
S r in bulgur. Gradually add broth; bring to a boil over medium heat. Reduce
heat; add the raisins, salt, cinnamon and chicken. Cover and simmer for 12‐15
minutes or un l bulgur is tender. Yield: 4 servings.
Nutri onal Facts: 1‐1/2 cups equals 412 calories, 8 g fat (1 g saturated fat), 66 mg
cholesterol, 561 mg sodium, 51 g carbohydrate, 12 g fiber, 36 g protein.
Barley Spinach Salad in Roasted
Acorn Squash
Spiced Breakfast Quinoa
(Source: www.freepeople.com)
TOTAL TIME—Prep: 20 min. Cook: 25 min.
 1 acorn squash, halved and seeds scooped
 salt and pepper to taste
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DIRECTIONS:
DIRECTIONS:
Preheat oven to 400˚. with a sharp knife, score a crosshatch pa ern into the
flesh of squash. Rub each half with bu er, season generously with salt and
pepper. In each squash, place three cloves of garlic. Roast for one hour.
Place quinoa in a fine‐mesh sieve and rinse well with cold water. Heat a
medium saucepan over medium‐high heat. Add quinoa and cook, s rring,
un l the grains are separated and smell fragrant, 2 to 4 minutes. S r in milk,
water, cinnamon, nutmeg, ginger and salt. Bring to a boil. Reduce heat to
maintain a simmer and cook uncovered, s rring occasionally, un l the quinoa
is tender, 20 to 25 minutes. Remove from heat. S r in honey, vanilla and
raisins.
 1/2 tablespoon bu er
 6 cloves garlic, peeled
 1/2 cup uncooked pearl barley
 8 ounces baby spinach
 1/2 tablespoon olive oil
 1/4 cup chopped walnuts, toasted
While squash is roas ng, rinse barley un l water runs clear. In a saucepan
over high heat, bring barley and 1½ cups of water to a boil, s r and reduce to
a simmer. Cover and cook for 50 minutes. When finished, fluff with a fork
and set aside.
When the squash is finished roas ng, remove the garlic cloves and mash them
into a paste with fork. In a skillet over medium heat, heat ½ tablespoon olive
oil. Add spinach, cooked barley and roasted garlic paste. Cook un l spinach is
wilted and ingredients are combined. Season to taste with salt and pepper.
Divide between two halves of squash and top with toasted walnuts.
Yield: 2 servings.
(Source: www.eaƟngwell.com)
1/2 cup quinoa
1 cup low‐fat milk
1 cup water
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground ginger
Pinch of salt
2 tablespoons honey
1/2 teaspoon vanilla extract
2 tablespoons raisins
Yield: 2 servings, scant one cup each.
Make Ahead Tip: Cover and refrigerate for up to 1 day; serve cold or reheat
over low heat or in the microwave; thin with water or milk as desired.
Nutri onal Facts: Each serving equals 311 calories; 4 g fat (1 g sat, 1 g mono), 6 mg
cholesterol, 161 mg sodium, 58 g carbohydrates, 4 g fiber, 10 g protein.