Wild Oats Marketplace
Prep time: 25 minutes serves 4
Rye is a hearty cereal grass widely used in Russia and Eastern Europe. It’s a good source of iron, magnesium, selenium, riboflavin and folate. Rye berries can be found at stores that carry bulk grains.
4 cups water
1 cup rye berries or other whole grain
¼ cup dried currants or cranberries
1 cup diced celery
¼ cup diced red onion
½ cup diced water chestnuts
Dressing:
¼ cup mild vinegar
¼ cup orange juice
1 tsp salt
1 tsp ground pepper
½ cup olive oil
2 diced tomatoes
2 tbsp chopped parsley
Combine water and rye berries in saucepan and bring to simmer. Cover and cook until tender, about 1 hour. Drain and let cool.
Combine rest of ingredients and add the cooled rye berries. In a separate bowl, combine dressing ingredients except the oil. Whisk together, then gradually whisk in the olive oil. Pour dressing over salad and mix until coated. This salad can be made the day before and serve chilled the following day. If dried cranberries are substituted for the currants, add at the last minute, or the salad will turn red!
Dry Ingredients:
1/3 c rye flour
1/6 c wheat germ
1/3 c whole-wheat flour
1/2 c white flour
1/6 c cornmeal
2 Tbs sugar
2 tsp baking powder
1/3
1 tsp tsp baking soda salt
Wet Ingredients:
1-¼ c milk or soymilk
2 eggs
2 Tbs canola oil
1 tsp vanilla
Optional:
3/4 c your favorite fruit (fresh or frozen)
1/2 c chopped nuts (add a little more milk if you add nuts).
Directions:
Stir together all the dry ingredients. Can be stored in the freezer for up to 3 months. In a separate bowl, whisk together the wet ingredients. Pour the dry ingredients into the wet ingredients and beat until just mixed (the batter will be somewhat lumpy). Do not over mix. Heat a nonstick griddle over medium heat, and lightly butter. Pour ¼ c batter per pancake onto the griddle.
Cook until bubbles form and the underside is slightly browned, turn and cook the other side until browned. Repeat with the remaining batter.
N. Rogers, MS, RD http://lifework.arizona.edu rev. 12/08

Try Barley
Barley makes a natural choice for healthful eating. Like other whole grains, barley is an excellent source of soluble and insoluble dietary fiber. Studies show that the insoluble fiber found in barley can be extremely effective in maintaining regular intestinal function, which may help reduce the incidence of certain types of cancer such as colon cancer. Extensive research on barley's soluble fiber has shown that it can help lower blood cholesterol levels and reduce the risk of heart disease. So consider cooking up a pot of barley, and having it available for hot cereal, or to add to soups or salads. I tried the barley-apple pudding listed below, and found it quick to make and delicious!
Cooked Barley
Barley can be cooked in quantity, then stored in the refrigerator for future use. Use barley as a hot breakfast cereal, in soups, stews, as a side dish, or in puddings.
Ingredients:
2 cups barley
4 ½ cups water
Directions:
Bring to a boil, reduce heat, and simmer 1 ½ hours until tender.
Anne Stears, Instructional Specialist, Maricopa City, UA Cooperative Extension
1 ½ cups cooked barley
1 can (15 oz.) Black Beans drained and rinsed
1 can (15 oz.) Dark Red Kidney beans drained and rinsed
5 tablespoons chopped cilantro
1 cup frozen sweet corn kernels thawed
1 ½ cups of diced raw tomatoes (may substitute canned diced, low salt tomatoes)
3 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil salt and pepper to taste
Toss all ingredients together in a large bowl and refrigerate for at least one
Ingredients:
1 cup cooked barley , ¼ cup water
2 apples, washed and grated (leave skin on)
1 Tbsp sugar
¼ tsp cinnamon and nutmeg
¼ cup raisins
Serve hot or chilled. Makes 4 half-cup servings.
N. Rogers, MS, RD http://lifework.arizona.edu rev. 12/08