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BROWN RICE, BARLEY AND OTHER GRAINS

Alone, mixed or added to other foods, whole grains make a tasty, nutritious meal. A bowl of grain can be the basis for a meal. Just add a little bit of chicken or fish, along with your favorite seasonings. Mixed grains with steamed vegetables is a great high-fiber, low-fat, no-cholesterol meal.

To cook grains, bring water to a boil and stir in grain. Let water boil again, then reduce heat to simmer and cover. Check water level occasionally, adding more if necessary.

One of my favorite dishes is a mixture of brown rice, barley and couscous with pressed garlic and a few sesame seeds. It’s a nutritious, high-fiber, low-fat taste treat.

SPROUT AND RICE SALAD

1 sweet red pepper

1 scallion

1 carrot

2 cups brown rice, cooked, cooled 1/2 cup lentil sprouts

1/2 cup mung bean sprouts

1/2 cup azuki bean sprouts

1/4 cup sunflower seeds, raw, unsalted 1/4 cup raisins

several sprigs parsley

Clean vegetables. Chop red pepper and scallions, and grate carrot. Spread cooked rice evenly on a dish. Mix the sprouts, sunflower seeds and vegetables in a bowl, then spoon over rice. Sprinkle with raisins, and garnish with parsley.

Serves 4.

SAUTEED CARROTS AND ONION IN BARLEY AND MILLET

1 onion 1/2 carrot

2 cloves garlic, minced 1 cup barley, cooked

1 cup millet, cooked 1/4 cup raisins

dash of cayenne pepper

Wash vegetables. Chop onion and shred carrot. Saute onions and garlic in water. Mix barley, millet and raisins in a bowl; add onions, garlic and carrot. Season with cayenne pepper, or other spices, to taste.

Serves 2.

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