Delicious Whole Grains

These whole grain recipes add exciting flavors to your meals

Whole grains provide more fiber, protein and vitamins than refined grains, and they go far beyond whole wheat bread and oatmeal. Incorporating more whole grains into your diet can add exciting new flavors and textures to your meals. Try these whole grain recipes to keep you feeling full and energized all day long. More recipes can be found at Mindful.Sodexo.com.

Breakfast Grain & Sautéed Banana Bowl

Start the day with this hearty breakfast. Packed with protein and fiber, it will keep you full and energized until lunch.

Servings: 4

  • ¼ cup walnut pieces
  • 3 cups water
  • ⅛ teaspoon kosher salt
  • ½ cup steel cut oats
  • ½ cups red quinoa
  • 1 cup 2% milk
  • 1 tablespoon chia seeds
  • ¼ teaspoon imitation vanilla extract
  • 1 tablespoon unsalted butter
  • 2 large firm bananas, sliced into ½ inch rounds
  • 1 ½ tablespoons dark brown sugar
  • ⅛ teaspoon ground cinnamon

Instructions

Toast walnuts in a sauté pan until lightly golden.

Bring water and salt to a boil. Stir in oats. Reduce heat to medium low and simmer uncovered for 10 minutes. Stir in quinoa; continue to simmer for 10 minutes. Stir in milk and simmer for 5 minutes. Stir in chia seeds and vanilla. Remove from heat and cover.

Heat butter in a nonstick skillet over medium-high heat. Add bananas slices and cook 1 minute. Turn banana slices over and cook another minute. Sprinkle with brown sugar and cinnamon. Cook, stirring gently, for 1 minute or until sugar melts. Remove from heat.

Divide the hot cereal among four bowls. Top each bowl with ¼ of the bananas and 1 tablespoon toasted walnuts.

Nutrition Facts: Calories 350, Total Fat 12 g, Saturated Fat 3g, Sodium 70mg, Carbs 55 g, Fiber 7 g, Protein 10 g

Layered Farro Salad with Kale, Feta and Grapes

Servings: 8

  • 1 cup farro
  • 1 ¼ cups walnut pieces
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 3 cups shredded kale leaves
  • ½ cup finely diced red onion
  • ¼ cup finely chopped fresh Italian parsley leaves
  • 1 ¼ cups crumbled feta cheese (6 ounces)
  • 2 cups quartered red or black grapes

Instructions

Cook the farro according to the directions on the package. Drain well, then place in the refrigerator to cool completely.

Toast the walnuts in a dry skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, 3 to 5 minutes. Set aside to cool, then chop.

In a small bowl, whisk together the oil, lemon juice, salt and pepper. Place the kale in a medium bowl, add half of the dressing and toss to combine. Add the onion, parsley and remaining dressing to the farro and toss to combine.

To assemble the salad, place the farro in the bottom of a large glass bowl, patting down slightly. Add the kale on top. Sprinkle with the feta cheese. Then layer with the grapes and finally the walnuts. Alternatively, make individual salads by layering the ingredients in wide-mouthed 12-ounce (500 ml) jars.

Nutrition Facts: Calories 370, Total Fat 24 g, Saturated Fat 5.6g, Sodium 300 mg, Carbs 30 g, Protein 11 g

Baja Fish & Quinoa Tacos

Broiled Mahi Mahi with a quinoa and cabbage slaw served in a toasted corn tortilla topped with pickled onions

Servings: 8 tacos

Tacos

  • ¾ pounds Mahi Mahi fillets, cut into strips, about 3” long x ½” thick
  • ¾ teaspoons Old Bay seasoning
  • 2 teaspoons olive oil
  • 8, 6-inch corn tortillas
  • ¼ avocado, sliced thinly

Quinoa Cabbage Slaw

  • 1 tablespoon low-calorie mayonnaise
  • 1 tablespoon low-calorie sour cream
  • 1 tablespoon fresh lime juice
  • 1 tablespoon chipotle peppers in adobo sauce, minced
  • 1 tablespoon cilantro, minced
  • ½ cup quinoa, cooked
  • ½ cup cabbage, shredded

Pickled Red Onions

  • 2 tablespoons fresh lime juice
  • ¼ cup red onions, julienned
  • ⅛ teaspoon Kosher salt
  • ⅛ teaspoon Oregano
  • 2 teaspoons white vinegar
  • ¼ teaspoon Habanero peppers, minced

Instructions

Brush fish strips with olive oil and then dip into Old Bay Seasoning, turning to coat. Refrigerate for about an hour to allow flavors to penetrate the fish. Place on a baking sheet.

Meanwhile make the Quinoa Cabbage Slaw by combining the mayonnaise, sour cream, lime juice, chipotle peppers and cilantro in a medium-sized bowl and mix. Add the cooked quinoa and cabbage and mix well. Place in the refrigerator and chill until ready to serve.

To make the Pickled Red Onions, combine the lime juice, onions, salt, oregano, vinegar and peppers in a small bowl and allow to marinate for at least a half hour before serving.

Preheat the broiler, and heat the baking sheet of fish strips for about 3 minutes, then flip and heat for another 3 minutes, or until cooked through.

Heat a dry skillet over medium-high heat and gently heat the tortillas on one side for about 3 minutes and flip over and toast for another two minutes, until pliable. Wrap each tortilla in aluminum foil to hold the heat and continue to skillet toast the remaining tortillas.

To assemble tacos, place a slice of fish on the tortilla and top with some quinoa slaw and pickled onions. Top with a slice of avocado

Nutrition Facts: Calories 327, Total Fat 8 g, Saturated Fat 4g, Sodium 295 mg, Carbs 36 g, Protein 29 g, Fiber 5 g