A Powerhouse of Nutrients

Tasting Friday, 3/30, 6:00 – 7:30pm

We are excited to share some delicious whole grain dishes with you this week! Whole grains are powerhouses of nutrients, including fiber, B vitamins, and antioxidants. Our recipes combine whole grains with some heart-healthy nuts (like cashews and Brazil nuts which are currently on sale!) Not only are these recipes tasty, but they can provide some nutritious goodness to support your overall health.

First up we have a Cashew Mushroom Wheat Berry Salad with Peas. Cashews are a great source of mono and polyunsaturated fats which are known to decrease LDL (the bad cholesterol) and may decrease your risk of heart disease and stroke. They are also a good source of magnesium which is a mineral involved in over 300 reactions in our body, such as food metabolism and muscle relaxation. Wheat berries are nutty in flavor and may play an important role in reducing the risk of chronic diseases, like type 2 diabetes and heart disease.

Our next dish is a Barley Kale Sauté with Brazil Nuts. Barley is a great source of fiber, which not only can lower bad cholesterol but help with blood sugar stability as well! Barley also contains selenium which acts as an antioxidant and prevents damage to your cells. Brazil nuts also contain selenium. In fact, one serving (1 oz) has 100% of your daily selenium! Just like cashews, they also contain heart-healthy fats.

Stop by on Friday and try these nutritious and delicious recipes!

RECIPES

Cashew Mushroom Wheat Berry Salad with Peas

Adapted from myrecipes.com

Ingredients

4 teas hoisin sauce

1 T rice vinegar

1 T tamari sauce

1 T minced garlic

½ teas freshly ground black pepper

¼ teas kosher salt

2 cups cooked wheat berries

1 ½ cups portabella mushrooms, chopped

¾ cup sugar snap peas, halved diagonally

½ cup honey sriracha cashews

⅓ cup thinly sliced green onions

Directions

1. Rinse wheat berries well under cool running water. Place in a large heavy saucepan. Add water and salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse.

2. When wheat berries are close to being done, chop the portabella mushrooms and saute in olive oil for about 3-5 minutes or until tender and browned.

3. Combine hoisin sauce, rice vinegar, tamari sauce, minced garlic, pepper, and salt in a medium bowl, stirring well with a whisk.

4. Add wheat berries, mushrooms, and snap peas; toss well to coat.

5. Stir in cashews and green onions.

Barley Kale Sauté with Brazil Nuts

Adapted from rawmazing.com

Ingredients

1 cup barley

2 cups water

4 T olive oil

⅓ cup sliced shallots

1 teas grated ginger

1 large bunch kale, stems removed, torn into bite-sized pieces

2-3 carrots, grated

2 T tamari sauce

1 T agave or honey

Lemon juice

Brazil nuts

Directions

1. Combine barley and water in a saucepan. Bring to boil, reduce heat and simmer, covered until soft (20-30 minutes).

2. Heat 2 tablespoons of oil in another saucepan. Add sliced shallots and ginger. Sauté until soft.

3. Add barley and heat thoroughly.

4. Add kale and sauté until just wilted, about 1-2 minutes.

5. Remove from the saucepan, stir in carrots.

6. Whisk together 2 tablespoons olive oil, tamari sauce and honey or agave. Mix into the kale mixture.

7. Top with a squeeze of lemon juice and grated brazil nuts, if desired.

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