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Simple Switches to More Whole Grains

Updated: 04/02/2014 7:36 AM
Created: 04/01/2014 4:54 PM KAALtv.com

April 2nd is Whole Grain Sampling Day and it’s a great time of year to do some spring cleaning!  Clean out your pantry and fill it with whole grains so you can rest assured you can include them in meals.  Jen Haugen, Hy-Vee dietitian, will share some simple switches to help you on your way to eating more whole grains.

  • Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. 
  • Add half a cup of cooked bulgur, wild rice, or barley to bread stuffing.
  • Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.
  • Use whole corn meal for corn cakes, corn breads and corn muffins.
  • Add three-quarters of a cup of uncooked oats for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf.
  • Stir a handful of rolled oats in your yogurt, for quick crunch with no cooking necessary.

Huevos Rancheros Verdes

Recipe adapted from www.eatingwell.com 
 

All you need:

  • 1-1/2 cups thinly sliced romaine lettuce
  • 1 green onion, thinly sliced
  • 2 tablespoons fresh cilantro, chopped
  • 1 tablespoon canola oil, divided
  • 2 teaspoons lime juice
  • ¼ teaspoon salt, divided
  • ¼ teaspoon pepper, divided
  • 1 (15 ounce) can pinto beans, rinsed and drained
  • ½ cup bottled green salsa
  • 8 (6-inch) corn tortillas
  • Non-stick cooking spray
  • ¾ cup shredded sharp cheddar cheese
  • 4 eggs


All you do:

1. Preheat oven to 400 degrees.

2. Combine lettuce, onion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon each salt and pepper in a bowl, set aside.  Combine beans and salsa in another bowl.

3. Coat both sides of tortillas with cooking spray.  Place on a large baking sheet in 4 sets of overlapping pairs.  Spread 1/3 cup bean mixture on each pair and sprinkle with 3 tablespoons cheese.  Bake 10 minutes.

4. Heat remaining 2 teaspoons oil in a large non-stick skillet over medium heat.  Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks.   Season with remaining salt and pepper, reduce heat to medium-low and cook undisturbed for 5-7 minutes for soft-set yolks.

5. To assemble, place egg on top of each pair of tortillas and top with a generous serving of the lettuce mixture.